Blog: Feature Stories

Wait a minute. We’re barely into the new year and we’re talking “off-season?” At the very point on the calendar, when we should be embracing coming adventures, events, and opportunities, we’re getting into rest and recovery? Why, yes. As a matter of fact, we are.

Whether you trained full-tilt during the holidays, or still can’t recall where you put your shoes after that last long run or race of 2022, the “off-season” can mean different things to each of us. This also means it can be just about any time for any runner, and for any reason. No matter why you take time away from running – and most of us should – there are better ways to make the most of it. We mined some of our favorite Charlotte area coaches for these bits of gold.

Reflect and Recover

Take the appropriate amount of time to reflect and be proud of both the training cycle and the race before moving on to the next one.  Not only are we pushing the body physically over an extended period of time (training), but we are pushing the body mentally. There are psychological and physical changes happening in the body.

Regardless of the outcome of a race, it is so important to sit in recovery and reflect. What were the things you learned you need to work on as you got further in the training cycle? What were the things you did better this training cycle? Each time we prepare for a big race we are already better prepared for the next. Experience builds confidence. – Coach Jen Dufresne, Cross Conditioning Training @crossconditioningtraining

Assess the Situation

It’s very important to have an off-season after a season of building fitness and going after PRs. Athletes typically dial back (but don’t eliminate) their volume and intensity and focus on recovery, strength training, etc. For example, if coming off a marathon training cycle, the first thing that I do is take a full week off with absolutely no running. This allows me time to assess injuries I might not know I sustained during the race once the normal soreness goes away and gives my body the much needed rest that it has earned. Next, I reverse taper for about a month to ease back into my normal base mileage. After a month, I start adding back running workouts.

For some, this is also a great opportunity to remember why they enjoy running, which can be forgotten in the throes of the training season while focusing on race goals. The off-season is a great setup for the next season of PRs! – Coach C.J. Langley, @unc4me82

Mix It Up, Slow it Down

Now is the time to mix in things you don’t normally get to do – take some yoga, go for hikes, play pickleball, etc. Reconnect with family and friends during this time, too. It’s ok to enjoy a little of what you normally do in season (for example if you’re a triathlete, then swim, bike, run) just to keep up your technique, but the ultimate goal is to keep everything at a super low level for the next few weeks. Take advantage of this post-season time; it’s all about mental and physical rejuvenation.  After a few weeks of this, you should feel ready to start easing into a structured training routine again.  – Coach Karen Wood, @karenwood1003

Stretch and Strengthen

The off-season is a great time to create a stretching routine that works for you. Dynamic stretches before starting a run, and static stretches after are a great way to boost your recovery. Improving flexibility and mobility can only help you and your stride, as well as reducing the risk of injury. Strength training. As a personal trainer, this one is near and dear to me. When I was in high school and college running cross country, no one emphasized the importance of weight lifting. It helps keep your bone density strong, helps develop muscle strength, balance, and core stability. All of these things can assist your running! Incorporate 2 days of strength training into your maintenance training, and grow those fast-twitch muscles that will help you kick to the finish line when race season begins again. Coach Kate Hamilton, @k.ham5

Ditch the Numbers

Every athlete’s post-seasons look different based on a variety of factors. Overall, it’s essential to take a few weeks without any structure and then gradually get back to some structure. The post-season is a good time to lose the metrics, run by feel, get on some trails, and remember the reason why you do this sport in the first place. It’s also a great time to do some different activities such as yoga, hiking, or cycling.

In order to have long-term sustainability, it’s important to reset. Once athletes take an appropriate amount of time off, then it’s time to start being a healthy human exercising (not training), and doing what feels good to them. I think it’s essential to embrace getting out of shape. It sure feels good to start getting back in shape during the pre-season. Coach Meghan Fillnow, Fillnow Coaching @fillnowcoaching

The spring running season will be on us soon. Yes, the 2023 Six Pack Series begins March 11 with the Shamrock 4-Miler. If you’ve yet to take time away from running and training, you know the drill. The best time to start was yesterday. The second best time is today. For now; rest, recover. We’ll see you at the races this spring!

Talk about being ahead of your time. When Mr. Teabag and the Ministry of Silly Walks fetched laughs in the early 70’s, John Cleese and company certainly couldn’t have guessed the bit would make medical headlines some 50 years later. But here we are.

Briefly, a trio of researchers recently studied 13 participants to see whether Mr. Teabag’s silly, inefficient, stride would be a more effective way to burn calories and increase cardiovascular fitness. As part of the study, participants’ ventilation, gas exchange, and energy expenditure were measured over the course of various silly walks.

And while no one died of embarrassment, study participants did indeed work harder to cover the prescribed distance while doing the unorthodox walks. Compared to normal walking, they had about 2.5 times higher oxygen uptake and burned more calories in the process. Something completely different, indeed.

So what’s a one-off study based on a British sketch comedy show mean for runners like you and me? We asked Will Hayes, Performance Manager at Novant Health Sports Performance.

“When an athlete becomes very proficient at any movement discipline – running, swimming, biking, etc.—the energy expenditure the athlete needs for the activity decreases because efficiency in the movement has increased,” said Hayes. “If you take runners and assess VO2 max on a bike it will be lower than if it is assessed via running because of inefficiency in the athlete’s movement, generally speaking.”

We’ve likely all felt this shift in efficiency, especially after time away from running. Getting “back in shape” after injury, illness, or a layoff is the same experience but with a shorter learning curve.

Essentially, practice begets efficiency. That’s a good thing when you’re trying to get in the most miles or more miles faster. You’ll need to flip that equation if your goal is to burn more calories or challenge your body to adapt to new movements.

“For a recreational athlete who has goals around health and body composition, changing the exercise modality can provide increased stimulus particularly in metabolic expenditure (aka, calories burned) without increased intensity or volume,” adds Hayes.

Bottom line, to avoid plateaus in fitness and training your best bet is to mix it up. That doesn’t mean you have to run less – or run more – to get results. Adding hills, tempo runs, or trails to your running routine will do the trick. Strength training, yoga, and yes, even silly walks can boost your overall fitness and keep your running fresh and fun.

It’s that time of year again! No, we don’t mean the holidays. It’s the season of limited daylight, a lack of foliage, and temperatures that make you wonder if things will ever be warm again. The winter is in full swing, and unless you’re the type to retreat to the treadmill in the frigid temperatures, you’ll be getting your run done in the cold. 

But the real problem isn’t the cold itself… it’s finding the motivation to leave the warmth of your home for the cold streets or trails. If your motivation is dropping just as fast as the temperatures, don’t worry you’re not alone! But what can you do about it? 

The Novant Health Charlotte Marathon Ambassadors are pros at completing training runs in the cold and they’ve got a few secrets to share with you. Let’s stay motivated runners!

Holiday Scavenger Hunt

The falling temperatures may put a dent in your motivation, but they also signal the start of the holiday season. Use that to your advantage, create a list of some of your favorite holiday decorations and see if you can find them on your run. If you don’t, then you’ll just have to keep looking on your next run!

Have a Run for Lunch

Are you still working from home? In our increasingly digital society if you are working from home, and can spare a lunch break, consider running during the warmest part of the day. It may still be freezing, but the difference between running at 1pm and 7pm is quite literally night and day!

Reward Yourself

Have you been waiting to try that new Starbucks winter drink, or maybe you aren’t sure you deserve that steak dinner you’ve been thinking about, why not bet your run on it?  Motivation to go run in the cold doesn’t always have to come from internal will power. Bribes aren’t always bad!

Signup for a Spring Race

We all know that it’s easier to train with a goal in mind and that goes doubly if you are training for a race that is coming up quickly. Sign up for  a spring race and you will definitely get out on the road for your training runs. No one wants to run a race unprepared. This is doubly motivating if you sign up for the race with a friend!

Meet Up With Friends

An oldie but a goodie. We all know that the best motivation for running in the cold, the heat, a long run, a short run, or any other run is bringing a friend along. If your friends aren’t up for running in the cold, running with a run club is also a great alternative. Misery really does love company!

 

Are you still here? With all of that running motivation you should be out there logging those cold miles. A special thanks to the Novant Health Charlotte Marathon Ambassadors for sharing some of their winter running tips and tricks. Remember that winter training makes spring PRs so keep at it and don’t let your motivation fall with the temperatures. Stay safe and stay warm (as warm as you can)!

The holidays are a fantastic time to relax and recover from stressful work lives. A time to be with loved ones and reflect on the year. It’s also a great time to eat some amazing food. It can be all too easy to let that third, fourth, or fifth plate of homemade goodness get you off track for your next run, and the one after that. Before you know it the holiday food is coming between you and your running goals. But that’s not the end of the story. We spoke with Ashley Muschiatti, Performance Specialist and Dietitian, from Novant Health to get the details on how to enjoy great food during the holidays but also stay on your training plan.

Ashley Muschiatti is going to help us have our cake and eat it too!

Interview

RunCharlotte: Is there something about the holidays that makes us more likely to overeat?

Muschiatti: The holidays bring with them a social aspect. Food is a very social aspect of our lives, and therefore when the holidays come a lot of celebrations, connecting with friends we haven’t seen in a while, celebrating holidays multiple times with split families, cookie exchanges, etc. All of these correspond with some sort of eating and drinking.

RunCharlotte: Do you have any tips to keep people from overeating?

Muschiatti: Take your time! Don’t overfill your plate, stick to portions and moderation, and before going to get a second plate, wait 15 minutes. Also, don’t skip meals. Don’t skip breakfast and lunch just to be able to have a big dinner. Not eating throughout the day will lead to a higher chance of binge eating at social events.

RunCharlotte: If you were making a perfect holiday meal for a runner what would be on the plate?

Muschiatti: ½ Fruits and Vegetables, ¼ Protein, ¼ Starch… Example: 2 Slices of Turkey, Cranberry, 1 Scoop Broccoli Casserole, 1 scoop Corn or Carrots, 1 scoop mashed potatoes or sweet potato & of course some Christmas Cookies to finish off the night!

Athletes can make that starch portion slightly bigger too, especially if actively training.

RunCharlotte: Of the usual holiday foods which ones provide the most benefit for the calorie costs? Which foods are the worst?

Muschiatti: Casseroles have a lot of hidden calories, so portion and moderation are key.
When it comes to appetizers, a lot of dips have a lot of high-fat cheeses, sour cream, cream cheese, etc. Another high-calorie cost is drinks and alcohol. Alcohol has a lot of “hidden” calories and can add up with multiple drinks

If your family is Italian like mine, our holidays are filled with a lot of food and even a lot of pasta. Pasta is a good carbohydrate source, but meals tend to have little protein and color. So portion and moderation are key.

Roasted vegetables are a great go-to. They have a lot of seasoning, add great flavor to the meal, are nutrient-dense, and are easy to cook.

When given an option for appetizers, a good way to start is with a fruit and vegetable tray.

RunCharlotte: Do leftovers make sense as workout fuel?

Muschiatti: Holiday leftovers make a great post-workout meal! Our holiday meals tend to focus around a big protein dish so whether it is chicken, turkey, meatballs, etc. those, along with a little bit of leftover sides, makes a good recovery meal.

RunCharlotte: Is it ok to not worry about food during the holidays? Can cheat days actually be helpful to our training?

Muschiatti: I would not say don’t worry about it at all, I would advise being mindful. Abandoning all of our hard work for weeks at a time (because let’s face it, the holidays are basically a whole 1-2 months of celebrations), will just lead to feeling sluggish, decreased motivation, and a harder time getting back to normal day-to-day eating patterns. We are definitely all human and will indulge in food, and that should not be looked down upon or frowned upon. Allowing some “cheats” is 100% normal and perfectly fine! In order to have a healthy relationship with food, you have to enjoy eating and also know limits. Overfocusing on consumption can lead to an unhealthy relationship with food. Creating healthy habits throughout the year of enjoying food through moderation, not skipping meals, and making balanced plates will make going into the holidays a lot easier and enjoyable.

RunCharlotte: Is there anything else fun or interesting you can tell us about holiday eating?

Muschiatti: A lot of people will step on the scale daily or even once they get home from dinner and be shocked at the “weight” they gained. What they don’t see in that digital number is that probably almost all of that weight gained in that short period of time is water weight. Our water weight fluctuates so much and is easily affected by salty meals, foods we eat, alcohol, working out, etc. So, a holiday tip is to not focus on the number on the scale, because it is just that, a number. It does not tell you what is changing, and if anything changes in such a short time, it is mostly water weight.

RunCharlotte: Thanks for talking with us Ashley!

Gone are the days of thinking that holiday food is the enemy of a healthy lifestyle! Thanks to Ashley at Novant Health you can go into your holiday parties with confidence knowing that the food is not going to ruin the fitness that you are building. And at the end of the day, the holidays are about being happy with the people that matter to you. If having that extra plate will make you happy, you can burn it off in January!

HAPPY HOLIDAYS RUNNERS!

 

Where did the time go? Yesterday it was July and you were making sure you stayed cool on your runs. Today it’s December, it’s cold, and you’re running out of time to snag the perfect holiday gifts for the runners and walkers in your life. This happens every year, but just like last year the team here at RunCharlotte is ready to help! 

When it comes to gifts Charlotte has got the best local running stores, with the perfect deals that can satisfy even the most picky runners on your list! 

Listen Up: Aftershokz Aeropex (Rebranded as Shokz OpenRun)

The Shokz OpenRun is a great gift for the runner or walker in your life that loves to listen while they run. Add music, podcasts, or audiobooks to your workouts with this addition to your running kit.

The best part is that you’ll not only be able to hear your music, but also the world around you. Utilizing the latest in bone conductive technology, your headphones sit just in front of your ears leaving you with full awareness of your surroundings

Where to Find It:  Omega Sports has got a great deal on their whole store! ($30 off orders $120 or more AND $50 off orders of $200 or more)

https://www.omegasports.com/shokz/shokz-openrun-bone-conduction-open-ear-wireless-headphones-grey-51662

Relax Those Muscles: Theragun + Foam Rollers

Stretching might be the worst part of running, but with the right tools you can turn a chore into something you really enjoy. The Theragun is changing what it means to relax and massage sore muscles, and pairing it with a foam roller will bring your runner’s recovery to the next level.

One of the great things about going to your local running store is that you can try before you buy! If you are interested in a Theragun or foam roller head over to one of the stores to see what you think.

Where to Find It: Charlotte Running Company is your one stop shop for both the Theragun and foam roller. You can pick them up in stores or online.

https://www.charlotterunning.com/shop-shoes

Stay Hydrated: Nathan Running Water Bottle

When you are preparing for a run one of the first things you grab is your water bottle.  Good hydration can be the difference between a great run and a DNF during training and at races, so a good water bottle is key AND the perfect stocking stuffer for any runner. Nathan water bottles come in all shapes and sizes and vary in capacity, nozzle type, and color, to fit any need! 

Where to Find It: All of our local running stores carry Nathan water bottles so it really comes down to colors and the size you are looking for with this perfect gift.

 

Treat Your Feet: Feetures Socks

We all could use a few more pairs of socks. No really, no matter how many pairs of socks your favorite runner has they will always be excited for a few more pairs of Feetures socks.

Started right here in North Carolina, the Feetures brand has quickly become the premier running sock brand. With intentional design made for comfort and function as well as a lifetime guarantee of performance, Feetures are a great gift for the runners and walkers in your life. 

Where to Find It: Run For Your Life is a great place to grab your Feetures and a variety of other sock brands too. They are currently running a sale of buy 3 get 1 free on their socks! Also, ask about their Saucony Value Pack to make that deal even sweeter!

https://shop.runforyourlife.com/category/4532/Socks

 

Make a Scene: NoxGear Tracer2 Vest

The days are getting shorter and shorter and that means less light for your morning and evening runs. Visibility is key when running in low light which is why our next gift idea is all about being seen!

The Tracer2 from Nox Gear is the pinnacle of visibility in low light. With 360 degrees of visibility for up to ¼ mile, you’ll never have to worry about whether cars can see you. Also with 16+ color settings you can match your mood or match your group and you’ll never get bored. 

Where to Find It: You’ll have to head to the Nox Gear Website for this one. Use the link below!

https://www.noxgear.com/tracer2

Brighten Up Your Day: Goodr Sunglasses

We saved one of our favorites for last! Even though the sun isn’t out very long this time of year, it is never a bad time to stock up on great running sunglasses. And we think the greatest, are Goodr Sunglasses. 

Goodr sunglasses are the perfect balance of performance, that keeps them on your head during the toughest of conditions, and a price, that won’t break the bank. All you have to do to know that Goodr sunglasses are the best is ask someone that has a pair… or 10. It’s impossible to just get one with all of the styles they have! 

Where to Find It: You can find Goodrs at any of your local running stores! Check out some of the styles on the Goodr website below.

https://goodr.com/collections/all-models

 

As you work to get your holiday shopping done we at RunCharlotte are over the moon that you are choosing to support Charlotte local businesses. The Charlotte running community is as strong as it is in part because of the local stores that support it. So when you can, try and give them a little bit of support right back. Happy Holidays and we hope this article has helped you find the perfect gifts for the runners in your life!