Blog: Feature Stories

Phone, Keys, Watch, Wallet, Headband… Ready to Run! Oh wait, we almost forgot the Headphones! For some of us, headphones and a good playlist are just as important to a run as shoes and socks. But is there any method to the madness? What songs help us get in the zone and have great workouts? Does picking the right music really matter? Of course it does!

We know there is some debate among runners as to whether or not running should involve music (really any technology) or not but we know that the right song can add something to your workouts. Your performance in your easy runs, speedwork, long runs, and races can all be improved with a killer playlist.

Science of BPM

It’s impossible to talk about working out with music without mentioning BPM. BPM stands for beats per minute and it is one of the most important things to consider when you are picking songs for your playlist. The higher the BPM the faster you will take steps to stick with the beat, which can help you maintain a faster cadence. The opposite is also true.

So if you are hoping to push your pace with a fast cadence, faster songs are for you. This means for the slower runs something with a slower BPM will help you keep your pace in check.

Music for Every Run

Easy Runs (Approx. BPM: 120 to 140)

It’s easy to think running faster is always better, especially if you are training for a race, or to set a PR. But just like your speedwork,  you have to respect the pace of easier runs too. For these runs you’ll want to pick music with a BPM around 130bpm.

In general, these will be genres like Jazz, Punk, Rock, and Hip-Hop.

Speedwork (Approx. BPM: >150)

Heart Rate, Cadence, and BPM should all be high for these workouts! Keeping your songs above 150 BPM will keep your leg turnover quick and can even help you maintain the pace once you’ve found the rhythm.

For these runs we suggest Rap, Hype Music, Metal, and Dubstep.

Long Runs (Approx. BPM: <130, or alternative)

Slow and steady wins this race. The name of the game here is keeping that heart rate low and just maintaining it over a long period of time. When you are creating this playlist you should think about the kinds of music that you can listen to for an hour or more. Keep the BPMs as low as you can though so you don’t start picking up the pace in the middle of your run.

We suggest Reggae, Pop, and R&B for a great long run vibe.

Bonus: When it comes to the long run (depending on how fast you are running) it can be difficult to find music slow, and interesting enough to hold your attention so for these we also recommend audiobooks and podcasts. Check out some of our podcast recommendations below!

Running On Podcasts

Races (Approx. BPM: ???)

Race day can be very exciting for some of us, but for others the nerves might take over as soon as we get to the start line. For your race, choose music that you like the most and won’t get your heart beating out of your chest. It is important to remember your race day goals and choose your playlist accordingly. For example, your 5K PR race will have a very different playlist than your first attempt at an ultramarathon.

We suggest thinking through your race and what kind of music you will need for a conservative start, powering through the middle, and sprinting to the finish line. But it all depends on how you want to run your race!

Wrap Up

Using the BPM of a song to help you maintain your pace and effort levels can be a great running hack and may also help you through some of the harder or more boring miles.

The great thing about listening to music on your runs is that you get to experiment and figure out exactly what BPM, artists, and genres work for you. After all the testing you might even find out that you prefer audiobooks, podcasts, or even no music for your runs so you can hear the natural world. Now it’s time to get out there and do some testing.

Phone, Key, Watch, Wallet, Headband…. HEADPHONES!

You did it! You committed to training for the big race. We all know that the training is the hardest part of any race and the commitment to those weekend runs, that just get longer and longer, is where real runners are made.

But now that you are running those longer runs consistently, you are probably starting to really feel them. That full-body soreness and complete exhaustion from pushing your body past where it thought it couldn’t go are what we love about the sport right? We’ve been there, we get it, and the Charlotte Marathon Ambassadors have got some tips on how to treat yourself and “treat yourself” after you finish those really tough long runs.

The Essentials

• Hydration and Refueling – If you do nothing else in this entire article, Rehydrate and Refuel. Even if you feel great after your run your body is running on adrenaline and good vibes and those will quickly start to fade if you don’t start intaking some calories and hydrating liquids!
• Stretching – Your muscles have been through a lot today. Whether this was your first time running the distance or you are used to it, stretching them after is crucial if you want to recover faster and continue performing at your peak. The Ambassadors are partial to adding foam rolling and the percussive massage guns to the mix.
• Shower/ Change Clothes – This one probably doesn’t need much explanation, but just in case, we decided to leave it in. And hygienically speaking, getting out of those wet clothes can limit the time moisture-loving bacteria and fungi have to set up shop.
• First Aid – With all of the adrenaline and good vibes we mentioned earlier, it might be easier than you think to ignore any injuries or issues that have popped up as a result of your long run. Take a quick once over of any injury-prone areas.

Advanced Recovery

Let’s take the recovery to the next level with technology specifically designed to help you recover faster so you can train harder. You may not need these options if you are a more casual runner, but regardless of where you are in your running journey you can benefit from them.

• Compression Calf Sleeves and Socks – These tighter-than-average socks and sleeves provide all-over support for tired muscles. Unlike regular socks, compression stockings, sleeves, or socks use stronger elastics to create significant pressure on the legs, ankles, and feet to speed recovery.
• Massage Guns – Battery-operated or rechargeable massage “guns” are handheld devices that use vibration or percussion to massage irritated muscles. They’re great for use on large, bulky muscle groups, like your quads, hamstrings, glutes, calf, and upper trap muscles.
• Cryotherapy – Ambassador Bekah Eljoundi swears by the cryo tank. If you can handle the cold, this is a great way to relieve pain and swelling after a particularly hard run. Not to mention it is a very quick way to cool off!
• Pneumatic Compression Boots – Intermittent pneumatic compression boots use cuffs around the legs that fill with air and squeeze your legs. This increases blood flow through the veins of your legs and helps prevent blood clots. Totally worth it.

Socializing

Some of us may need to be alone after a long run but others, especially those that like to do their long runs with a club or group might socialize as part of their recovery. We all know that carbs taste better when we eat them together! And of course you have to let all of your social media followers know that you are still on your training schedule.

• Brunch – Brunch is always a good idea, but going to brunch with your running partners can also benefit your training. Having a post run brunch with your training partners ensures that you begin your refueling earlier and also have time to debrief on the finer points of the run while they are still fresh in your mind. Ambassador Lissa Nypaver says, “Brunch is life after a long run.”
• Social Media – We all know that social media can have its problems, especially when it comes to comparing your life or workouts with those of the people you follow. But it can also be used as a source of inspiration and support. A great digital community will hold you accountable and encourage you to keep reaching your goals! Ambassador Marty Flores says that it is kind of like you didn’t go running if you don’t share it on social media. 😉

Feeling a Sense of Accomplishment for the Rest of the Weekend

Probably the most important “treat” you can give yourself is the well-deserved acknowledgment that you went out there and did your long run. It may not have been your best long run ever, but you, yes YOU, decided to go do a long run instead of pushing it back to tomorrow, or next week. Congratulations, you deserve to tell people all about it at work on Monday too!

Wrap-Up

You are training to reach your goals and the long run is a big part of that training, one of the most essential parts actually! Just finishing those runs is a big accomplishment and with any luck, this article has given you a few ideas on how to treat yourself and “treat yourself” after a long run.

You’ve got a solid training plan and maybe even a coach. The summer heat and humidity are no match for your all-season motivation, and somehow you’re finding time to get enough rest and recovery time. Good for you! (And do you mind sharing your secret?)

Even if you’re that “together,” there’s one place most all of us can find room for improvement: the kitchen. As your runs get longer, or you’re putting more of them on the calendar each week, getting enough to eat – and the right stuff – helps your hard work pay off.

So what can runners add to our grocery lists to get the most from our training and racing? We checked in with Ashley Muschiatti, Performance Specialist and Dietitian with Joe Gibbs Racing and Novant Health Sports Performance. She recommends runners try these staples for pre- and post-run success.

Fruit Gels: While these may seem like a treat that’s just for your kids, fruit snacks and sport gels or chews are a great carbohydrate-based snack that contain readily-accessible sugars to provide your body with glucose for your long runs. These quick, easy-to-carry and easy-to-eat snacks are great for quick energy during a run. They’re pretty tasty, too.

Dark Leafy Greens, Red Meat, and/or Iron Fortified Cereals: Iron deficiency is one of the highest-occurring deficiencies in runners due to many reasons including loss of iron in sweat, increased iron needs of athletes, altitude training, and blood loss through exercise’s effects on the digestive tract. Due to those reasons, and more, iron-rich foods should be a staple in the runner’s diet. Red meats and animal proteins like egg, poultry, beef, and fish are high in heme iron, which is the most bioavailable. If you are vegetarian or vegan, plant sources like spinach, kidney beans, and iron-fortified cereals are also great sources of iron. These are non-heme iron sources, so add a source of vitamin C to boost non-heme iron absorption.

High Water Content Fruit: The longer the run, the warmer the weather, need for hydration increases. While hydration is important year-round, during the summer you’ll sweat even more. Along with making sure you get plenty of water, you can also lean on fruits with high water content for additional hydration. Peaches, berries, watermelon, and cantaloupe, are all easy to find during the summer months and can help keep fluid intake high.

Pickles or Pickle Juice: We know that we lose electrolytes in sweat, and we hear all the time about the importance of replenishing sodium. One of the most common ways to do so is through sports drinks with electrolytes and carbohydrates. If all that sugar isn’t your game, consider this: a pickle spear surprisingly has the same or slightly more sodium than a single serving of most sports drinks. Try 1-2 pickles or a shot of pickle juice as a great electrolyte replacement food that also contains other electrolytes to help prevent cramping.

Bananas: Bananas are high in potassium. Along with sodium, potassium plays a big role in muscle contraction and fluid movement in and out of the body’s cells. Potassium usually is intracellular, while sodium is extracellular, but post-exercise (especially running) more potassium is outside of the cell wall wanting to get back in. That’s the science behind the fluid (water) and bananas you find post-race. Consuming both helps return electrolyte balance and get potassium back into the cell to prevent cramping. Nectarines, baked potatoes, and yogurt are also high potassium food sources.

Running is a great workout, a stress reliever, and (most of the time) is an all-around great time. But, sometimes we run into issues when we are pushing our mileage. We all know the feeling as soon as it starts, our toes, legs, chests, or underarms start warming up, we try to change up our form to fix it but… here comes the chaffing! Why does our skin do this?

Chaffing is nothing to be ashamed about and we guarantee you that every runner you know has had an experience with it. So let’s talk about what you can do to fix it before your skin even starts heating up.

What Causes Chafing While Running?

The main cause of chafing is friction. Think about it, all of the places that we mentioned chafing and the places where you get it are places where your skin moves back and forth against itself or your clothes. If you go for, let’s say a 5mi run and you take the average 2,000 steps per mile, each step for 10,000 steps is another opportunity for more rubbing of skin and skin/ skin and clothes.  And did we mention that the presence of heat and moisture makes chafing worse by making your skin more susceptible to it. Running is the perfect storm of factors to create uncomfortable chafing. But how do we stop it?

Here’s how to Stop Chafing While You Run

• Lubricants: The Holy Grail! Body Glide, Squirrel’s Nut Butter, or even Vaseline, and other products like this create an instant barrier between your skin and the things rubbing against it. Sport-specific products like Body Glide and Squirrel’s Nut Butter and others are specially formulated for athletes and can hold up to friction, rubbing, and the heat. All while being invisible and not making you feel oily. We swear by the stuff!
• Moisture Wicking Materials: No Cotton Socks! When you go on runs you want to make sure that you are wearing clothes that are made for working out. They usually provide some kind of moisture wicking and heat dispersion that your normal clothes do not. As we mentioned, getting rid of that moisture and heat as quickly as possible will lower your chances of chafing.
• Properly Fitted Shoes: Having extra space in your shoes can lead to more space for your foot to slide and create friction and heat. Not having enough space can lead to your toes rubbing against each other. The moral of the story is be like Goldilocks and choose the shoes that fit just right!
  • We suggest visiting your local running store so that they can make sure you find the right shoe for your body and the way you run
• Bonus: Toe socks are a great option for people that still need a little more help keeping those toes safe from chafing and blisters. Toe socks, from makers like Injinj and others, allow for each of your toes to be separated by their moisture-wicking fabric to help cut down on moisture, heat, and friction build-up.

We’ve all dealt with it at one time or another, when you feel that heat start to build you know you are starting to chafe! But there are things we can do to stop it before we even get to the run. Make sure that your running kit is giving you the best chance possible to have a great run, with zero chafing.

Shoot this article to a buddy because like we said… everybody chafes!

A Runners’ Guide to Ticks

Even with all the things to worry about, ticks are still pretty high on our list. For starters, anything that wants to ruin our run AND requires a “blood meal” at our expense … let’s just say we’re not fans. Looking at you, mosquitoes and vampires. But let’s just stick with ticks here.

No argument here; ticks are super gross. They go through several stages during their lifecycle to adulthood, requiring a blood meal at each stage to survive. Ticks can feed on mammals, birds, reptiles, and amphibians. In the process, they can also pass along potentially serious or even life-threatening infections, like Lyme Disease and Rocky Mountain Spotted Fever, babesiosis, ehrlichiosis, bartonella, and viral encephalitis. As an added bonus, they’re active practically every month of the year.

“Ticks are a routine problem in Charlotte and the surrounding area since we have such mild winters,” says Dr. Sloan Manning, a family physician at Novant Health Salem Family Medicine. He says he sees ticks and tick-borne illnesses regularly at his practice in Winston-Salem.

Ticks can’t fly, run, or jump, so they hang out in places they’re likely to find a host, ready to climb aboard. They identify well-used paths and potential feeding grounds by detecting all of the signals we or another host might broadcast; like breath and body odors, body heat, moisture, and vibrations. If that’s not nightmarish enough, some species can even recognize a shadow. From there, they’ll perch on the tips of grasses and twigs, waiting for their hosts to brush by.

While researching ticks is not far from the stuff of Jordan Peele movies, Dr. Manning says ticks shouldn’t scare you from getting outside and enjoying a run in the woods, the park, or family time outside. And yes, a little prevention will go a long way.

Before and during your run:

• Choose bright colored clothing. That may help you more easily see ticks before they get a chance to latch on.
• Use a tick repellant. It can be sprayed on clothing and exposed skin.
• Stay in the center of the trail or path. Remember; ticks hang out at the edges waiting to hitch a ride.

After your run:

• Get out of your running clothes as soon as possible. For lots of reasons, actually.
• Give yourself a full-body inspection. Pay particular attention to underarms, between legs, behind the ears, at your waistband area – even under your watchband.
• Take a shower. No, you can’t wash off any attached ticks, but you may feel some you missed and possibly rinse away any that may not have latched on.

What if you find an attached tick?

• Don’t rip the tick from your skin. Using tweezers, forceps, or a tick removing tool to grab the tick as close to the skin as possible and gently pull straight up and out.
• Wash your hands, clean the bite area and the tools used to remove the tick.
• Save the tick in a plastic, sealable bag and date it with a permanent marker. This can help your doctor identify the tick and, should you get sick, diagnose any possible tick-borne illnesses.
• Report any fevers or rashes to your doctor.

Some tick bites can go unnoticed, reminds Dr. Manning. Ticks may bite, feed, detach, and disappear without you even knowing. Even if you’re not in the woods or on the trail, your lawn or pet can present an opportunity for exposure.

“Tick-borne illnesses should be on the mind of your health care provider,” reminds Dr. Manning, “and they should be on yours if you are active outdoors.”