Blog: Feature Stories

The sun is going down early, and so are the temperatures. Late fall and winter can be difficult times for runners. If you run in the morning, it’s cold and dark. If you run in the evening, it’s cold and dark. And if you run during the day, you might not have a job when you come back. We can’t do too much about the sunrise and sunset, but we can help you combat the cold.

Low-Temperature Running

Low-temperature running could be anything from temperatures “lower than you are used to”, to temperatures below freezing. Whatever temperatures you are running in, it is important to make sure your running kit is up to the challenge. That means having gear for any type of weather.

>50°F

Between 50°F and 60°F is considered perfect weather for running. You can wear shorts and short sleeves, without the fear of being drenched in sweat or at risk of overheating. Enjoy these temps!

40°F to 50°F

Long sleeves with long running pants are your best bet for these runs.  You may consider wearing a jacket, but make it light. Depending on the length of your workout, you may be holding it at the end after you get too warm.

30°F to 40°F

Time to break out the running jacket, and winter accessories like gloves, ear warmers, and hats. Also keep your eyes peeled for black ice, it’s cold enough for water to freeze even if it isn’t currently snowing or raining. Remember that skipping a run is always preferable to getting injured so don’t overdo it.

20°F to 30°F

3 Heavy Layers! You should heavily consider a layer of tights or Under Armour under your long sleeve workout gear. On top of that, you should have a sweatshirt or fleece for added warmth. As an optional 4th layer try a wind-breaking jacket.

<20°F

Stay home…BUT, if you have to get a few more miles in, be warned that you will be very cold. You need to cover as much of your skin as possible to avoid injury, especially if you are running long distance. You should be in 4 layers minimum with 2 pairs of gloves, and a good hat that can keep heat from escaping through your head.

For a quick and easy guide checkout this graphic!

Overdressing or Underdressing

All this talk of the cold has probably got you feeling a bit chilly and on the search for something warmer, but that’s a good thing right? Overdressing is not something to shoot. Overheating on a run can be just as problematic as freezing, but both can be solved with layering.

Dressing in layers gives you the opportunity to reevaluate temps on the fly, taking things off and putting things on. That way you don’t have to stay uncomfortable on your runs. Layering gives you options and you’ll be happy to have them on your next run.

Conclusion

As the days get shorter and the weather gets colder you don’t have to stop running. All you need to do is make sure that you are equipped to handle the temperatures that you face in your area. Outside of the extreme temperatures, being comfortable on a run is completely possible, as long as you have the right gear and the right attitude when you get out there on the road. Stay warm runners!

Your training has been right on the money. You are running every mile. Your nutrition and gear are locked in, and though they feel completely worn down, you know your legs are stronger than ever. But something strange is happening with your training plan. As you near the end of your training for a race, especially a long-distance race, you will notice that your mileage starts decreasing. Let’s talk about the taper.

What is Tapering?

Tapering is what we call the sharp decrease in mileage in the last 2-3 weeks of training before a race. For example, if at the height of your training you are running 40 miles per week, your tapering weeks may look very different at 7-12 miles. Each plan and runner will have a different taper, but they will all have a steep decrease in mileage for a period around 2-3 weeks. Believe it or not, this decrease in mileage will actually help you perform at your athletic peak on race day.

Tapering Science

The science behind tapering may be a little unintuitive for first time racers. When you are training and building up mileage your muscles are getting stronger and more efficient after every run. Which is of course the goal of training. So when we talk about tapering it seems like your legs would be getting weaker everyday, however that is not the case.

The assumption that you are getting stronger after every run is not exactly accurate. Today’s run is not what is making your muscles stronger. It is actually the runs from about 2-3 weeks ago that are adding to the overall strength of your muscles. When you take time off from heavy training right before your race you are not losing any of your muscle strength. Tapering also has the added benefit of reducing the chance for injury. Every extra mile that you run past what is suggested for your training is another opportunity for something to go wrong before race day. Now you know why we taper, but it can still be a trying time mentally even if you know the reasons behind it.

Staying Sane During Your Taper

Even with the knowledge of tapering and all of the science behind it, many runners will still find it difficult to complete their taper correctly. After months of training, you’ve most likely built up a bit of an addiction to long mileage, and it can be hard to pull back. There is also the nagging feeling that just one more mile of training could be the difference between hitting your goals or falling short.

What can you do when you are feeling the taper jitters?

• Use the time to rest physically and mentally
• Focus on staying healthy
• Take back your social life
• Remember that more miles doesn’t mean more fitness

Conclusion

Tapering is an essential part of every race plan regardless of your running experience. Giving your body a chance to rest and rebuild for 2-3 weeks before your race is essential to a great performance. Sports science tells us that you will not lose any fitness during this period, and the lower mileage drastically reduces your chance of injury. It can be difficult, but if you can stay on track with your taper you’ll be able to perform to the best of your ability on race day!

Pace, distance, cadence, water stops, bathroom breaks, nutrition intake… the list goes on. There are a lot of things that we expect to worry about when we are going running, especially if we are training for or running a race. One thing that we shouldn’t have to worry about is whether or not we will be safe on our runs. Safety can be a big concern for runners of all ages, races, genders, and identities. But what can we do about it?

As part of Runner Safety Month (November), we are committed to providing you with the resources to stay safe keep your community safe and continue the broader conversation around this topic.

Staying Safe on Your Run

Run With the Sun: Our first tip for runner safety is one that we’re sure you’ve heard before. You should run when the sun is out. You can see everything around you, other people and cars can easily see you, and crime occurs less frequently in daylight hours. All of those sound like wins to us.

Light the Way: If you have to run in the dark consider running with lights. You’ll want to have lights so cars and people can see you, and you can see them as well as your environment. Your eyes are your first line of defense, so make sure you are staying vigilant if you are running at night. Consider lights that attach to your clothing and a hand or headlight to illuminate your surroundings.

Shake Up Your Route: Make sure your routes aren’t always the same. For one, a new route can let you see new parts of your city and will keep your runs fresh and interesting. Choosing a new route also has the added benefit of making you less predictable to those that might not have the best intentions.

Take Control of Your Apps: Speaking of your route, it doesn’t matter very much if you change up your route if you are posting it to Strava, MapMyRun, and social media. Consider whether or not you need to share the map from every run. If you do enjoy posting your running map at every run use the security settings on apps like Strava to hide your start and end locations. This is especially important if you are starting and ending your workouts at home.

Trust Your Instincts: More than the rest of these tips it is important to trust yourself. If you feel like something is wrong, changing your route, cutting a run short, or even skipping a run entirely is always preferable to being in a dangerous situation. Trust yourself and be an advocate for your own safety on every run!

Keeping Your Community Safe

Making sure that individuals have the resources and knowledge to remain safe on runs is only part of the equation. As John Donne once wrote, “No man is an island.” We are all not only connected to but responsible for, aiding in the safety of our fellow runners and athletes. This does not only extend to our running groups, but also to the stranger that we know is running into an area where we didn’t feel comfortable.

Be sure to consider larger actions for runner safety in your area as well. Ask your city representatives to better maintain sidewalks, paths, and greenways; and keep those places well.

Keep the Conversation Going

Remember that all of the safety tips and defensive measures mentioned in this article are defensive. When we as a running community and as a society at large are ready to truly take a stand for runners, athletes, and human safety it has to start with deeper questions about who is unsafe and why.

In our podcast episode on runner safety, we talked about accidents which are tragic and hopefully less prevalent in the future, but the conversation on runner safety can’t be complete without talking about victims of intentional violence.

Names like Ahmaud Arbery, Susan Karnatz, and most recently Eliza Fletcher grab our attention, but for real change the story can’t stop after the memorial run. Have uncomfortable conversations in your communities, talk about these things, it just might save a life!

Questions to Start the Conversation in Your Community*

Do you feel safe when you go for runs? Does your race, gender, ethnicity, or other parts of your identity contribute to feeling unsafe?

What can I do to help you feel safe if we were running together? If I were a stranger?

How should I announce myself if I am running up behind you?

Are you worried about being stopped on your runs by regular people or law enforcement?

Do you cross the street when you see people coming toward you?

*This is most helpful if you get a wide variety of people and opinions that are actually representative of your community

Wrap-Up

Runner safety is the responsibility of all of us. Whether you are taking individual steps, helping your community, or continuing the larger conversation it is important that we all do our part to keep our fellow runners, exercise enthusiasts, and humans safe while we are sharing the streets and the trails.

Your first marathon is right around the corner and we bet you can’t wait! The years of talking yourself into it, the months of training, all leading up to one day when everything comes together. We know you’ve got it covered, but just in case you needed a little help preparing for your first marathon race day we asked the Novant Health Charlotte Marathon Ambassadors to give us some of their best tips for race day and the days leading up to it.

These tips can also be used as a refresher for you more experienced marathoners. Don’t worry they work for any marathon, not just Charlotte.

Pre-Race Prep

Read the Runner’s Instructions

Almost every race will send you a runner’s instructions email, or have them available for you on their race website. Don’t ignore these! They can include anything from changes in expo hours, to tips on parking, to instructions on using pacers. If the race director wants/needs to communicate something to runners it will be in that email. Check your spam, and read it!

Experience the Expo

The expo is the first time runners feel the race day energy! Usually held the day before a race, the marathon expo is one of the best parts of running a race. Of course, you will be picking up your packet, but you can think of big race expos as a collection of pop up shops straight from your wildest running dreams. For example, you might be able to pick up some race merch, meet your pacers (How to Use a Pace Team, https://runcharlotte.com/keeping-pace/), learn about local run clubs, and so much more. You can also expect a local running store or two to be there with a few of the race day essentials, just in case you forgot something.

Make Your Flat Runners

The night before race day you’ll want to make your flat runner. What’s a flat runner? A flat runner is what you create when you lay out all of your race day kit in the shape of a runner. Everything from your sneakers to your headband should be laid out. Runners (especially first-time marathoners) should do this for two reasons. First, it will help you make sure that you haven’t forgotten anything that you’ll need to head to Walmart for before you go to sleep. Second, it will help make sure you take everything with you on race day and keep you from forgetting things in the excitement.

Race Day

Nothing New

Race day is not the time to go off script. Don’t wear those new shorts you bought at the expo, don’t try out a new nutrition packet that your running buddies gave you, don’t even watch that new show that just came out on Netflix. There are more than enough variables that you can’t control on race day. Don’t add to the chaos by trying something new.

Show Up Early

There is nothing more stressful than having to run to the start line so that you can continue running for 26.2 miles. Even worse, realizing that the gun has already gone off and you are still a half mi away. Do yourself and your ride a favor and show up early.

Know Your Pace Plan

Based on your training and how you feel on race morning you should have a plan of attack for your race and try to hold to your plan. However, race day can be unpredictable and for better or for worse things might need to change in that plan. Be honest with yourself about your fitness level and listen to your body while you race. You may even have a great day and push your pace faster than you expected. Just make sure you run your plan.

Post-Race Celebration

Enjoy Your Moment

As you are closing in on the finish line, take a moment to breathe it all in. Your legs will be tired, your arms will be tired, your back teeth will be tired, but this is your first marathon finish line and you’ll want to remember this forever. Music off, stop looking at the watch, and get to the finish line. Enjoy the cheers as you finish your first marathon!

Keep Moving

It might be tempting to hit the brakes the second you pass the finish line; after all, you did just run 26.2mi. However, if possible, you shouldn’t come to a complete stop right at the finish line. Keep up a little bit of a jog or even a walk until you can get your heart rate down to a manageable level.

Don’t Miss the After Party

Depending on the size of the race you’re running there may be an after-party for runners to celebrate their accomplishments. You should be there. You might not feel up to it right when you cross the finish line, but get cleaned up, do some stretching, and then get out there! Today is your day and you won’t regret reminiscing with your fellow runners.

Let’s Get This Done

You’re ready! With these tips from the Novant Health Charlotte Marathon Ambassadors we know you’re ready to run your first marathon. The most important thing for you to remember is that at the end of the day, even if things don’t go exactly as planned with your race, be sure to enjoy it!

Parents with school-aged kids may argue otherwise, but this may be the most wonderful time of the year. Well, at least for runners. The weather finally starts to break; your investment in lubes, lotions, and anti-chafing products feels less like a second mortgage; the late nights skipped and sacrifices made; the long runs slogged through the summer… they all pay off in a date with destiny at your goal event.

Unless they don’t. Maybe injury, illness, work, class – or kids – conspired to keep you from the start line. Or you just didn’t “feel it.” Until now. And if your social feeds are anything like ours, they’re flooded with friends and folks we don’t even know at finish lines all over the world. Yeah, we feel you. That’s some serious FOMO.

So what is FOMO, and what creates those feelings in us? Shouldn’t we be happy for our friends and their accomplishments?? Excellent questions, all. We posed them to our friend, runner, and Licensed Clinical Mental Health Counselor, Juliet Kuehnle.

Simply put, FOMO is an acronym for Fear Of Missing Out. We feel it when we see other people having more fun, making more money, or doing cooler stuff than we are.

“When we talk about FOMO, we’re talking about a feeling we get from perceiving that others are experiencing something better than we are,” says Kuehnle. “A level of anxiety and envy comes because our sense is that something has been missed, we’ve been left out, or we simply don’t have experiences like what we’re seeing available to us.”

Since we are social beings, we want to have shared experiences and know that we belong and are part of the group. But, Kuehnle adds, we can have a skewed sense of what is “normal” and expected. And yes, social media can worsen those feelings, impacting our self-esteem and mood.

Listen In: Juliet Kuehnle on Running Around Charlotte

Bottom line, those FOMO feelings are natural. And what Kuehnle calls the “highlight reel” of social media can exacerbate them. So… how do we deal with those feelings? Kuehnle recommends the following:

Set some boundaries: Primarily with social media. The feelings of FOMO can make us want to stay connected to what others are doing so that we’re in the know, which obviously fuels the cycle. Be honest with yourself and check in around the feelings you have when scrolling. Perhaps it’s time for a hiatus from the feeds.

Practice radical acceptance: Whether it’s true or not that others are having fun without you doesn’t actually matter. Reality check: fun and amazing things are happening all the time that you’re not a part of. This doesn’t mean anything about you. Separate this from your feelings of self-worth.

Practice distress tolerance skills: These are those skills that help you navigate temporary discomfort. Things like grounding skills, challenging your thinking traps, appropriate distraction, etc. Lean into experiences and connections that are meaningful to you and aligned with your values. If your cup is filled and you’re attuned to your own needs, you’re less likely to get caught up in the negatives of FOMO.

Say it, do it: Go at your own pace, you do you, stay in your lane, and mind your own business! These are actually helpful mantras when you can really embody them and practice living them.

Lastly, if there is a pattern of you truly consistently being left out by a supposed friend, practice assertive communication to check in about what might be going on.

Take a gut check on why you’re feeling the way you’re feeling. And if they’re more than you can manage on your own, seek the advice of a pro. They’re here to help.