Blog: Feature Stories

As far as prevention goes, running is pretty good medicine. Study after study shows runners are at less likely to die from all causes, including cardiovascular disease, and cancer. But just because you’re logging the minutes and the miles isn’t a guarantee you’ll enjoy a lifetime of optimal health. Granted, it sure ups your odds, but that doesn’t mean you should skip out on routine screenings that can go even further toward that whole goal of long term good health.

Yes, that includes screening for colorectal cancer and that dreaded colonoscopy. More on that in a minute…

Philip Sanford was in high school when his mom was diagnosed with stage four colorectal cancer. She was just 41. As a grown-up, a runner, and an advocate, Sanford’s picked up the cause his mother was unable to continue. He’s been to Capitol Hill to lobby for better outcomes. He’s also the local director for Charlotte’s colon cancer awareness run, the “Get Your Rear in Gear” 5k.

“There’s a reluctance to getting screened,” Sanford told John Carter on WBTV. There are still gaps in insurance as to who can be screened at what age – and that’s one of the biggest things we do at the local level, is to get people in front of a doctor and get a colonoscopy or a non-invasive FIT test.”

Bottom line, no pun intended, testing for colorectal cancers saves lives. Judy Caswell is proof of that. Before her diagnosis, she ignored the signals her body was trying to share. She waited nearly four years before she finally went to the doctor. Thankfully, it wasn’t too late.

“If your body feels ‘off,’ cramping, diarrhea, abdominal discomfort, bleeding… DO NOT attribute it to just running or working out too hard,” warns Caswell. “Colorectal cancer shows up in young people! Get it checked out!”

Yes, there are factors that raise your risk for colorectal cancers, like family history, or certain digestive disorders, like Crohn’s Disease. Obesity, diets high in red meat and processed foods and lower in fruits and vegetables, and smoking and drinking are also contributors.

African Americans are also disproportionately affected by colorectal cancer. According to the American Cancer Society, they’re about 20% more likely to get colorectal cancer, and about 40% more likely to die from it than most other racial or ethnic groups.

But to Caswell’s point; age, lifestyle, and activity level don’t automatically exclude you from the risk group.

The good news and bad news about screening

The overall mortality rate for colorectal cancer continues to drop. Through awareness, events, messaging, and people’s openness to talking about their own diagnosis; more people are being screened. Technology continues to improve that catches and removes smaller, potentially precancerous polyps earlier. And when colorectal cancers are caught earlier, the survival rate is near 90%.*

The bad news is only about 4 out of 10 colorectal cancers are found at this early stage. And, let’s be brutally honest here. Most people are still reluctant to jump right into a procedure that involves such a personal space—even if it could save their lives. And everyone has heard the horror stories of colonoscopy prep.

But take heart. Mercifully, this part of the process has improved, too.

And what about running and my risk for colorectal cancer?

The web is chock-full of articles, studies, and citations that confirm what your doctor, your gym teacher, and your mom, have always said: exercise is just good plain good for you.

And you don’t have to be an Olympian to reap the cancer-fighting benefits of regular running. “Any amount of running,” as at least one study concluded, “even just once a week, is better than no running**”

But Sanford is quick to remind us, that doesn’t mean runners are bulletproof.

“The main thing I wish runners knew is that colorectal cancer is what I’d call an equal opportunity cancer,” he added. “You can be young, in great shape, and still get it. Don’t be afraid to talk to your doctor and encourage a referral to a gastroenterologist.”

*Source: American Cancer Society

** Pedisic Z, Shrestha N, Kovalchik S, Stamatakis E, Liangruenrom N, Grgic J, Titze S, Biddle SJ, Bauman AE, Oja P. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br J Sports Med. 2020 Aug;54(15):898-905. doi: 10.1136/bjsports-2018-100493. Epub 2019 Nov 4. PMID: 31685526.

As runners, we can burn through some carbs. They’re fuel for our brain and our body, and keeping those furnaces stoked can be a task. Dialing in a pre-run or pre-race dish that sits well can present its own set of challenges. Enter the old standby: pasta. We’re fans, of course. But even the Italian in us can get bored with it.

In part of an occasional series with our friends who know a LOT about food, we went in search of a dish that was easy to make, well-balanced, and adaptable to dietary differences and tastes. So we called Rhonda Stewart, Senior Instructor in the College of Culinary Arts at Charlotte’s Johnson & Wales University. She’s got more letters of certification behind her name than a can of alphabet soup. Trust us, she’s good. And so is her recipe for Yaki Udon Noodles with Stir-fried Veggies and Shrimp

Yaki Udon Noodles with Stir-fried Veggies (and protein of your choice)
Yield: 4 servings

Ingredients

• Udon noodles, 4 servings
• 2 Tbsp., divided Cooking oil
• 1 pound Shrimp, tofu (or thinly sliced chicken, pork, or extra vegetables)
• 1 medium yellow onion, thinly sliced
• 4 cloves arlic, fresh, minced
• 1 cup cabbage, green, shredded
• ½ cup carrots, thinly sliced
• 1 cup mushrooms- cremini or button, thinly sliced
• 1 cup croccoli, cut into florets
• ½ cup peppers – red, yellow, or green, thinly sliced
• 1 Tbsp. fish sauce or oyster sauce
• 2 Tbsp. soy sauce
• 2 Tbsp. mirin
• 2 Tbsp. brown sugar
• 3 Tbsp. Korean BBQ Sauce
• 1 Tbsp. sesame oil
• 2 Tbsp. sesame seeds, toasted
• 4 Scallions, thinly sliced

Method of Preparation:

1. Season shrimp or your choice of protein with salt and pepper.
2. Combine all sauce ingredients in a small bowl: fish sauce, soy sauce, mirin, brown sugar, Korean BBQ sauce, and sesame oil. Set aside.
3. Follow the package directions for the udon noodles. Rinse with cool water. Drain.
4. Heat wok or large skillet over medium-high heat. Add 1 Tablespoon oil. Sauté shrimp (or another protein choice) until opaque and firm. Set aside.
5. Add the remaining oil to the wok/skillet. Add onion and garlic, cooking until aromatic.
6. Add cabbage, carrots, mushrooms, and broccoli, stirring and cooking until tender-crisp. Add peppers, and continue stirring for 1 minute.
7. Add reserved noodles and sauce mixture to the wok, stirring until combined.
8. Add reserved cooked protein to the wok, bringing to a boil.
9. Immediately portion to plates or a serving platter.
10. Garnish with scallions and sesame seeds. Enjoy!

Note: We substituted the 2 Tbsp rice vinegar and 2 tsp sugar for the mirin, since we didn’t have any on hand. We also chose purple cabbage and Japanese BBQ sauce, just because we prefer them.

 

Spring weather is anything but predictable, but there’s at least one thing we can count on: as the weather warms up, many of us will again take our running shoes out of hibernation. And even if we’ve been running regularly, there’s always the temptation to go too far, too fast, or too often. Either way, it’s the quick route to sidelining your season before it ever really gets going. As the saying goes, let’s not be that guy this year. Following some simple yet sage advice will help you run smart this spring, and run strong into the summer!

Warm-up and cool-down

No matter how short or slow your run will be, or how tight on time you are, taking a few minutes to warm up and cool down should be part of your program. A good, dynamic warm-up will make sure your body is as ready to go as your brain. And yes—a brisk 5- to 10-minute post-run walk is a perfectly good cool-down routine.

Layer-Up (and Down)

As we get further into more springlike weather, fluctuating temperatures can pose a challenge to any outdoor athlete. No matter how far or long you’re out there, things are bound to change this time of year. Light, breathable layers – and plenty of zippers – can make it easy to adapt as the weather warms, or cools. Staying dry keeps you feeling comfy on the run, and also mitigates blisters and chafing.

Don’t Push It Yet

While it can be tempting to greet every, single, gorgeous morning with a run… don’t. Unless, of course, a daily run is already part of your routine. If not, alternate run days and walk days to enjoy the season and build your tolerance for the activity. If you are a daily runner, and good for you, resist the urge to pile on the miles. Adding 10 percent per week is still a safe and reasonable standard for building mileage smartly.

Drink Plenty of Water

As you add miles to your spring calendar, you’ll likely sweat more than you did during your winter training or hibernating. Drinking water before as well as after your runs is an excellent habit to get into before the weather really warms. You’ll need to drink more throughout the day when things heat up for good. If you’re not already, begin keeping tabs on how much you’re actually drinking. Staying hydrated helps you regulate your temperature on the run, and speeds up recovery.

Is it the Shoes?

If it’s been a while since you’ve checked into a new pair of running shoes, spring is as good a time as any to explore your options. Winter running may have trashed your current pair, or maybe you took your running shoes to CrossFit, the gym, or played driveway hoops since January. And let’s be honest; some fresh kicks will really energize a new running routine, right? The Charlotte area is lucky to have some great specialty running shops loaded with folks who know their stuff. Pay them a visit for a professional assessment of your current shoes and options that will suit you and your running style.

It seems there’s a new headline almost daily about the rewards – and risks – of intermittent fasting. Tales of dramatic, life-changing weight loss and stunning disease reversals are quickly tempered by horror stories of eating disorders, depression, and boomerang weight gain.

Fasting for wellness dates back as far as the ancient Greeks, when Hippocrates reportedly prescribed the practice for patients with certain conditions. Religions around the world still employ fasting as a way to cleanse body, mind, and soul. Intermittent gained traction in health and fitness circles when people began losing weight quickly by restricting their eating to only certain times during the day.

Is intermittent fasting good for runners? We asked Ashely Muschiatti, Performance Specialist and Registered Dietician with Novant Health and Joe Gibbs Racing.

“Even for someone who does not exercise, eating enough calories in that time is hard,” says Muschiatti. “So, you tend to go into a calorie deficit. When you cut meals, cut food, cut calories, you are going to go into a deficit and lose weight. Simple math there.”

But, and there’s always a “but,” Muschiatti warns. Fasting can create brain fog, fatigue, and decreased muscle mass, especially if you are not making sure to get enough nutrients during when you’re eating. Fasting can also foster disordered eating patterns or even social withdrawal and can create unhealthy relationships with food.

At first you may feel good – and many people that do it report feeling fine and energized— but our bodies will go into starvation mode, which can mess with hormones and other processes. Intermittent fasting is not usually a long-term dietary habit, or people do it “loosely” because it is not maintainable. Many times, too, when someone stops intermittent fasting and returns to a more sustainable dietary pattern, the weight lost tends to come back.

Muschiatti says most studies on intermittent fasting have focused on obese patients, and the majority of people trying to incorporate it into their routine aren’t likely aren’t getting enough of the right kind of foods when they do eat. If you plan on trying fasting as a weight loss method, she recommends consulting with a dietitian and make sure you are eating adequate calories and hitting all macronutrient goals. Be cautious if you are exercising during your fasting window as you have a higher chance of becoming lightheaded or passing out due to high exertion with no “gas in the tank.”

Also, be aware if your dietary habits and restrictions are impacting your social life, or creating unhealthy feelings about food and eating, cautions Muschiatti. And understand the side effects. Discuss fatigue, energy levels, mood changes, and any other changes you see with your doctor and Registered Dietitian.

And for runners, Muschiatti posits the same questions she poses to the pit crew at Joe Gibbs racing. “I ask, would you start a race on an empty tank of gas? And they automatically say, ‘No that would be dumb.’ So why would you start your day with an empty tank?”

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Charlotte —  The Novant Health Charlotte Marathon is excited to announce Alaina Williams’ new role as Executive Director. Williams, who served as Event Experience Director for the 2021 and 2022 events, will manage all aspects related to the successful and safe execution of the 2023 Novant Health Charlotte Marathon.

Tim Rhodes, founder and co-owner of the event, will step away from on-the-ground duties as Race Director, to focus on long-term growth, partnerships, and community engagement.

“This is really an exciting time for this event,” adds Rhodes. “We’re well-positioned for exponential growth, with long-standing partners and sponsors, enthusiastic fans, and a supportive, local running community. Alaina is ideally suited to help us realize our potential.”

“Charlotte runners are big fans of this event,” says Williams. “Whether this is a once-a-year or a once-in-a-lifetime event for them, we want to make sure they get an incredible experience out of being here.”

Williams holds an MBA from Johnson & Wales University in Providence, Rhode Island. She earned her Bachelor of Arts in Speech Communication from the University of Georgia, along with several professional certifications, including Certified Professional in Catering & Events.

Before joining the Novant Health Charlotte Marathon, Williams directed the Biofreeze San Francisco Marathon Health & Fitness Expo and Biofreeze Berkeley Half Expo in San Francisco, CA; coordinated hospitality and experiential events for the New York Road Runners 5-Borough Series and TCS New York City Marathon. Willaims directed food and beverage, catering, and concessions for events at Lincoln Center in New York; and coordinated and produced events at the Georgia International Events Center and the Gwinnett Center.

Williams takes charge of a Novant Health Charlotte Marathon that saw registration swell by 37% percent, with 46 states and seven foreign countries represented among the more than 6,000 runners in last year’s field. Partners, sponsors, and participants helped raise more than $100,000 for the event beneficiary, Novant Health Hemby Children’s Hospital.

The 2023 Novant Health Charlotte Marathon is scheduled for Saturday, November 4. Registration is open for all events at:  https://runsignup.com/Race/NC/Charlotte/CharlotteMarathon

 

About RunCharlotte and the Novant Health Charlotte Marathon

For more than 25 years, RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide runners along their journey. Since 2005, the Novant Health Charlotte Marathon has capped the local road racing season. The event, its participants and partners have contributed nearly $300,000 to support programs at Novant Health’s Hemby Children’s Hospital.

Event website: https://thecharlottemarathon.com

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Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459