Blog: Feature Stories

If you’re anything like us, you’re rushed and seemingly always tight on time. When you get time to run, you want to get out the door and go. But making time for a good, dynamic warmup will make sure your body is just as ready to go as your mind. That’s where the perfect warmup comes into play! Your perfect warmup doesn’t have to be long, and it doesn’t have to be complicated. 

We checked in with our partners and coaches at Forward Motion and asked for their input. So without further ado here it is: your perfect warm up! 

We know you won’t be doing all of them before every run, but adding a handful of these to your pre-run routine is sure to improve your workout.

Encyclopedia of Perfect Warm Ups

Grazers: These wake up that whole back chain of things, starting with the lower back and continuing through the toes. Put one foot forward, pointing your toes toward your shin. Bend from the waist with hands down reaching toward that outstretched leg and graaaaze that leg. 

Step, switch, repeat 10 times each side. 

Hip Openers: Standing straight up with your hips facing forward and shoulders over them, lift one out and to the side, gently applying some pressure to feel that adductor wake up. Bonus for rolling your foot around to warm up those ankles. 

Take a step and do the other leg. Repeat ten times with each leg.

 

Hip Closers: Just do the opposite of the above and feel the abductors say hey. 

X10 each leg 

 

Hurdlers: Stand with hips steady and pretend you’re going over a hurdle with one leg—swing that baby over in a slow, relaxed movement for 10 times and then repeat on the other leg. 

Skips: Lift one knee up and forward to waist height while keeping your back leg straight as you come off your toe in a skip. Keep it going alternating legs. Keep those arms loose and your posture tall.

Swings: Find something to stabilize you, like a wall and keeping everything above the hip still, including that booty, gently swing the leg forward and back —don’t overthink this one, and don’t over-swing. 

Keep your foot flexed on the swinging leg X10 each leg

Now, turn to face the wall and swing your leg horizontally, in front of you. If you keep those hips steady and facing forward, which you want to do, it won’t be a huge range of motion. That’s ok. 

X10 each leg

Wrap Up

Life keeps getting busier and there are no signs of things slowing down. However, making time for a quick warmup is always worth it. Ten minutes on the front end could very well save you from injuries later which will cost much more money and time. So really you can’t afford to NOT warm up! 

Let us know which of the Forward Motion warmups is your favorite!

Running can be a time to zone out, recharge, and reboot. A good run should leave you feeling tired, but energized (if you know, you know)! But what about those long runs or the ones where you just aren’t “feeling it”? How do you get through those? You could try running with a buddy, or listening to music, but have you ever tried listening to a podcast? A good podcast just might become your new running obsession!

Better Than Music?

Could listening to podcasts really be better for your running than listening to music? Well of course, everyone is different so it’s very subjective, and what works for us, might not work for you. However, there are definitely some benefits to listening to podcasts over your regular music playlist.

• Pacing: Podcasts don’t have a beat that you can get swept up in, making it easier to maintain your pace
• Tough Runs: You are unlikely to have heard the episode of the podcast before (unless you like to re-listen lol) so your attention will be focused on the story and not on a potentially difficult or boring run
• Motivation: For those of us that need an extra reason to get out of the door for a run you can restrict your podcast listening to runs only. That way if you want to know what happens in the next episode you’ll have to get your miles in.

Podcast Recommendations

Which podcasts to listen to though???  It seems like everyone and their brother are hosting a podcast these days. Come to think of it, we have a podcast too, Running Around Charlotte Podcast. With so many options we decided to ask the Novant Health Charlotte Marathon Ambassadors which podcasts they like to listen to on and off the road. Here are some of the top contenders:

• Running Around Charlotte (of course)
• Normal Gossip
  • Normal Gossip delivers juicy, strange, funny, and utterly banal gossip about people you’ll never know and never meet. Check out S1E7 for a tale of a marathon PR that may or may not have happened.
• The Popcast
  • A weekly podcast educating you on things that entertain, but do not matter.
• Ali on the Run
  • Every week, Ali talks with inspiring people who are doing exciting things on the run and beyond, from the fastest runners in the world (Des! Molly! Aisha! Emma!), to the runners who make up the middle and back of the pack. Here, every runner is seen and celebrated, and we all get to pick up the pace together.
• Morning Toast
  • Take a bite out of The Morning Toast, weekdays with Girl With No Job & Jackie O.
• Armchair Experts
  • A podcast that celebrates the messiness of being human.
• Jocko’s Podcast
  • Retired Navy SEAL, Jocko Willink and Director, Echo Charles discuss discipline and leadership in business, war, relationships and everyday life.
• Bare Performance Podcast
  • The Bare Performance Podcast is a weekly show focusing on topics around fitness, nutrition, peak performance, and more.

The Wrap Up

Podcasts could be a great addition to your workout routine and your life in general! There are definitely some benefits that podcasts give, over listening to your same old running playlist. Give some of the podcasts that our ambassadors suggested a try and let us (or even better, them) know what you thought about them.

We can’t wait to see you out on a run listening to podcasts really soon!

Want to run better this fall and winter? Well, you probably wouldn’t be slogging through these summer miles if that weren’t at least part of your plan. Surviving the heat shouldn’t be the only measure of summer running success. In fact, it can downright derail the best of training plans and melt our motivation faster than a crayon on a hot sidewalk.

It’s a long way to fall, friends. But here are five things you can do right now to make it your best running season yet!

Set a goal: Yes, just getting out the door some days is a noble one, but let’s think a little more specifically. Consider registering for an event, setting a new weekly or monthly mileage goal, a new PR, or the number of days per week you’ll run. Set yourself up for success by choosing realistic long-term goals, achievable intermediate goals, and a plan to get there.

Keep it Fresh: Now’s the time to try something new. Mix up your running routine with other activities that will make you a better runner, or that take advantage of all your hard-earned aerobic fitness. Try yoga, swimming, or cycling for some low- to no-impact workouts. Hit the gym or cross-train with bodyweight workouts. You’ll come out on the other side of summer stronger and more injury-resistant.

Phone a Friend: Or text one, DM, email, or whatever works. Misery loves company, but a shared experience can make some of the worst conditions a little more bearable. Don’t have a running buddy? It’s easy to find a new one at any one of the Charlotte area run clubs.

Lock in That “You” Time: Summer’s laid-back schedule can make it tough to be consistent. Scheduling your runs makes it less likely you’ll miss one – even when you’re in between long weekends, beach trips, or shuttling kids back and forth to swim team, camp, or what have you. A little bit of planning can go a long way toward keeping the peace in a busy household and getting you some guilt-free run time.

Treat yourself: Tom and Donna had the right idea. It doesn’t have to be massages, mimosas, or fine leather goods – or even that Batman suit you’ve always wanted – but treat yourself for sticking to your plan and hitting those goals. A fall or winter marathon can seem a long way off to reap the reward of your training. But a movie ticket, pedicure, or a new running tee might be just the carrot to keep your motivation high when the humidity is, too.

Cheers to the long weekend! With the Fourth landing on a Monday this year, you’ve got plenty of opportunity to exercise some independence on the roads and trails around Charlotte.

Here’s a look at some of the fun runs and races around the area this weekend!

July 3

Tread, White and Blue 5k – Whitewater Center

https://center.whitewater.org/race/tread-white-blue/

This one will remain a bit of a mystery until race day. You’re for sure getting yourself into a 5k trail race at one the Whitewater Center. During registration, you’ll select the red, white, or blue course—which won’t be revealed to you until race day. This one’s a 6:30PM start.

Troutman FireCracker 5k – Troutman, NC

https://runsignup.com/Race/NC/Troutman/TroutmanFireCracker5k

Billed as fast and flat with some small rollers, this first-time event in Troutman starts and finishes at the historic Town Hall. Organizers say beginners will love this course since there are no significant hills. We think that’s a double bonus, since this one starts at 4:00PM. Stroller friendly, but no dogs, please. Plus, there’s a special prize for the most patriotic outfit.

Charlotte Firecracker 5k – Charlotte

https://charlottefirecracker5k.raceroster.com

The Charlotte Firecracker 5k conjures up visuals of Caddy Day at Bushwood, with its start and finish at south Charlotte’s Windyrush Country Club. But this 5k pool party and post-race celebration is a family-friendly summer classic, benefitting the Olde Providence Elementary School Foundation. A 7:00PM start, with the Club staying open until 9:00PM.

July 4

Park National Bank American 4-Miler p/b Novant Health – Charlotte

https://runsignup.com/Race/NC/Charlotte/American4Miler

Get your Fourth of July started with a bang with the Park National Bank American 4-miler presented by Novant Health. Get a jump on the day before all of the barbeque and fireworks—and well before it gets good and hot! The Park National Bank American 4-miler is a 7:30AM start at the Metropolitan in midtown Charlotte. Plenty of easy-breezy parking, a scenic Dilworth 4-mile route, a kids’ run, and a unique, stainless steel finishers’ cup. It’s event number three in the 2022 RunCharlotte 6-Pack Series of events. Benefitting RunningWorks.

Run White & Blue – Huntersville, NC

https://runsignup.com/Race/NC/Huntersville/RunWhiteBlue

The Run White & Blue Events in Huntersville feature a 7.4 miler, a 7.4k, and a 1.76 mile fun run. This fifth annual event supports military veteran and first responder organizations in the Lake Norman area. Purple Heart Homes and Firefighters’ Burned Children Fund are returning beneficiaries of the event. Start and finish located within Daetwyler Plaza in Huntersville.

Bonus Round

Vac & Dash 3.6-mile Watermelon Run – Albemarle, NC

https://runsignup.com/Race/NC/Albemarle/WatermelonRun?aflt_token=ulJ49HheoqxtLIpGCItJrzzVgvO57Xms

The Vac & Dash Watermelon Run at Morrow Mountain State Park is an Independence Day Stanly County tradition. There is no charge for the run, but you can buy an event tee or tank to commemorate the event’s 20^thrunning. year. The beautiful scenery at the new Overlook at the top of Morrow Mountain is worth the trip; as is the ice cold post-race watermelon!