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Blog: Feature Stories

Five Must-Have Foods for Runners

June 24, 2022 by admin

Let’s be real here. We don’t always have the time, the inclination, or the groceries, to whip-up the perfect pre- or post-run dish. But that doesn’t mean you’re relegated to the drive-through or that half pint of ice cream that’s still in the freezer.

We checked in with our man, Matt Dengler, from RxRD Nutrition and asked for a few simple staples athletes should keep on hand. Here are his suggestions fuel up for your next run without regret or empty calories.

Fruit: It’s called nature’s candy for a reason. The natural sugars in fruit provide a good source of energy to fuel your workout. Blend in a smoothie, add to oatmeal or yogurt, or top with nut butter for a delicious and energizing snack. Be mindful of higher fiber fruits and their peels pre-workout. They may be better post-run.

Nut butters: You now have a reason to spoon peanut butter from the jar. Why? Because nut butters, like peanut and almond butter, contain healthy fats which provide sustained energy needed for workouts. Top fruit, toast, or rice cakes with nut butters for a healthy snack.

Protein bars: A high-protein snack that doesn’t require any cooking? Count us in! Protein bars are a go-to when it comes to a convenient high-protein snack, and they are easy to take on the go. We like Rx bars, One bars, Quest bars, Barebells, and BUILT bars due to their high protein and low amount of added sugar.

Jerky: If you crave more savory foods, then this one’s for you! This salty snack is a great staple in an athlete’s diet. It is not only high in protein, but it contains sodium, an electrolyte lost in sweat. Jerky is also easy to grab on the go and requires zero refrigeration.

Electrolytes: Beat the heat (and the muscle cramps) by replenishing with electrolytes. Sodium, chloride, potassium, magnesium, and calcium are all lost in sweat, but they are needed to regulate blood pressure and muscle function. Get them back with products like nuun, Skratch and LMNT.

What are some of your quick and nutritious “go-to” snacks or meals? Share them with us at ed@runcharlotte.com. If we publish your suggestion, we’ll send you some RunCharlotte swag!

Filed Under: Uncategorized

Running on the Cheap

June 17, 2022 by admin

From cereal to paper towels, potato chips to cat food; we’re getting less of it for our money these days. And please don’t get us started on gas prices. Lucky for us, running isn’t the most expensive of hobbies. But those shoes, gear, and event entries can add up. And no matter the economic state, there are plenty of ways to keep running fun – and frugal.

Register for your event as early as possible. This one’s a twofer. You’ll get in at the lowest entry price possible. Event directors will have a better headcount for ordering tee shirts and medals, That means less waste, thanks to fewer overruns.

Pass on the après-run latte and muffin. But don’t skip out on the post-run fellowship. The friendships forged over the miles in our run groups are the real deal. Brewery runs your thing? Keep it to one cold beer after the run. But still leave a proper tip.

Save on running shoes. Check into last year’s model running shoes before jumping into the latest thing. This is particularly easy if you’ve been running in the same shoe for some time. If you’re getting fitted for the first time, or getting re-fitted, ask your running specialty store if there are last year’s models that might still be in stock.

Use your running shoes JUST for running. We know, we know. When they’re so comfy and fit just right, it’s tempting to keep them on after our run. Next thing you know, you’ve logged another 10,000 steps at the home improvement store, the grocery, and every other errand. But using your running shoes solely for running will extend their utility for their intended purpose.

Stay local for races. Along with keeping the comforts of home, you’ll avoid the expenses that come with longer trips, like travel, fuel, eating out, hotel rooms, etc. Save the big trip for that bucket list event. It’ll mean that much more.

If you must go, don’t go solo. We totally get it. Sometimes you just want to get out of town. A goal race with all the trappings is quite the motivator. When you do go, double up on the hotel room, share the drive, bring car snacks instead of eating out along the way. You’ll quickly cut into the overall cost of the trip.

Be a pace team volunteer. Here’s another win-win. Not only will serving as a pace team volunteer get you into the event for free, but you’ll also be helping other runners reach their goals. New to pacing? Get some experience at smaller events before approaching those bucket list races.

Run to work. Or class, the store, a meeting, etc. OK, so this tip really doesn’t save you money on running, but could perhaps eliminate a car trip which creates a cascade of savings elsewhere. Start small, like running a package to the post office or to the store for a forgotten grocery item.

Consider homemade snacks v prepackaged (expensive) bars, gels, and goos. Yes, they’re convenient; no argument here. The interwebs are chock-full of recipes for homemade energy bars and such. If you really like a specific brand of gels, blocks, or bars and want to stick with them, buy them in bulk to save some cash.

Be your own sports drink bartender. Buy containers of powdered sports drink mixes instead of bottled. It’s much cheaper and better for the environment since you don’t have all that plastic. Plus, you can experiment with different flavor combos and mixes.

What did we miss? If you’re a runner with a penchant for saving money, let us know how you keep running on the cheap! Send us your tips to ed@runcharlotte.com If we publish your tip, we’ll send you some Run Charlotte swag. Another win-win!

Filed Under: Uncategorized

Running (and Aging) Gracefully

June 10, 2022 by admin

Somedays we feel Mick was right. It is a drag getting old. But it doesn’t have to be. And the better care for ourselves, the better the years — and the miles are going to be the further we get down the road or trail. No matter your starting point, you really can run and age with grace.

For starters, you’re probably never really too old to start running. Or adopt any other healthy habits, for that matter. Like anything new, you’ll want to wade into it rather than diving directly into a marathon training program.

“Any new runner should progress very gradually, and an older athlete should consider progressing even more slowly,” adds Novant Health’s Dr. Keith Anderson. “As we get older, we seem to need to spend more time with strength training, core strength, and working on flexibility.”

Dr. Anderson knows a thing or two about being flexible. He’s a sports medicine and family medicine specialist and serves as the Medical Director for the Novant Health Charlotte Marathon. He’s a father and husband, and still finds time to train. Let’s just say he practices what he preaches, hosting his own triathlon during the depths of the pandemic, and crushing Ironman(™) St. George in 91F heat this spring… but we digress.

You don’t have to be a triathlete, but varying your workouts keeps things fresh and challenging — in a good way — it also gives those running muscles a chance to recover, and gets other muscles in on the action.

We won’t “out” Judy Caswell’s age, but she’ll tell you she’s been running for some time now. She’s always been active; playing hockey, hiking, swimming, rollerblading, etc. You’ll see her at nearly every local race. Probably winning an age group award, too. Even battling cancer and the subsequent surgeries and treatments, she made every effort to keep moving.

“…in different ways, on different terrains, and surfaces,” says Caswell, “but especially running, since it gives you the physical fitness, the mental, and social pieces!”

Caswell doesn’t bother with split times, power meters, or other tech. She likes to keep it old school. Runners of any age or point along their running path can take a note here.

“I listen to my body,” she adds, “I run every day, depending on how I feel, I decide what route I’ll go, how long, road or pavement, leisurely pace, or whether to push myself a bit more.”

That’s solid advice, especially as we age. Dr. Anderson also recommends older runners pay more attention to hydration, nutrition, and recovery. Even a mild injury should be taken seriously to prevent it from becoming something more serious.

Tom Perri has been running and playing softball for more than 50 years. He’s working on running a marathon in all 50 states and DC — for the 7th time. He’s paced thousands of runners to the finish over the years, including ten years here in Charlotte. Over all that time, he’s seen events become more welcoming to runners and walkers.

“With events becoming more runner-friendly, almost anyone can go from a ‘couch to finisher,’ because many of the events are about the experience and not about the fastest time,” says Perri. “I see more and more people over the age of 50 completing their first marathon, then what became a bucket list item has now transformed them into a runner.”

It wasn’t so long ago that age group awards topped out at 60 or 65 plus. That’s all changed since cross-training, better nutrition, and just more knowledge of fitness and injury prevention have allowed more runners to stay with it longer or join the sport later in life. Along with the obvious upside of participating in a lifetime sport like running, there are social and mental health health aspects that can’t be ignored.

“I truly believe that exercise will help a person not only physically,” notes Perri, “but will also significantly improve one’s mental health state… and that plays a crucial role in one’s outlook on life.”

Naturally, it’s possible to get too much of a good thing. So be smart about how you’ll begin or continue your running as you age.

“If running is causing more pain than it is bringing joy or satisfaction or mental health benefits, then it may be time to find a different form of exercise,” reminds Dr. Anderson, “but it’s NEVER time to quit exercising.”

“Truly, age is just a number,” adds Caswell. “Don’t let the thought of getting ‘old’ hold you back!”

Filed Under: Uncategorized

Hydration is (not the only) Key to Surviving Summer Running

June 3, 2022 by admin

Hydrate or die-drate, right? There’s no argument against staying juiced up to survive running during the summer months. Around here, it’s not just smart. It’s essential. Our bodies work OT trying to keep cool when things get hot, and running doesn’t make the job any easier.

But let’s start with the obvious. Drink up.

“I can’t emphasize this point enough: Most of us just don’t take in enough fluids,” said Dr. James Jewell in Novant Health’s “Healthy Headlines.” Jewell is an internal medicine physician and pediatrician at Novant Health Mountainview Medical in King, North Carolina. He adds, “for athletes the requirement is significantly higher, especially with outdoor sports during the summer months.”

And how much is enough? Somewhere along the way 64 ounces per day became the old standard many of us still recall. That falls far short of the National Academy of Medicine’s Food and Nutrition Board recommendations of 91 ounces for women and 125 ounces for men. While at first read, that may feel like consuming the entirety of Lake Norman, remember it also includes getting fluids from the food we eat. But yes, that’s still a lot of water. Clearly, we have our work cut out for us.

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Here are the hacks you were waiting for…

Drinking more isn’t the only answer to get through the next couple of months without feeling like a raisin in sun, of course. It’s just human nature that despite all the science in the world, we’re going to look for another, and perhaps easier way.

Experience is the best teacher, so we turned to local runners and Novant Health Charlotte Marathon Ambassadors for tips, tricks, best practices, and other hacks to survive and maybe even thrive during your summer running.

  • I put ice cubes in the pockets of my sports bra and under my hat. Don’t forget your sunscreen, and wear a lot more BodyGlide than you think you need! – Mandy Carter
  • Run early, bring water, dress lightly, and wear shades. I recommend wearing a visor over a hat if you can. I’m bald so I need a hat! And run through neighborhoods that you know use sprinklers. – Xavier Vargas
  • If you’re not an early bird and prefer to run in the evening when it’s the most hot, ALWAYS carry water with you. I have a waist band that holds 2 mini bottles so I always have water when needed. And wear sunscreen, which is something I always seem to forget. – Brooke Shepard
  • Adjust your expectations. it takes time for our bodies to adjust to running in warmer weather. Give yourself time and have patience with it as it adjusts to warmer conditions. Running in warmer weather will likely feel more difficult than in cooler conditions, and know that running at a slower pace does not detract from your run! – Kim Kreuzman
  • Think ahead to the future months and what all of the hard work during the summer is preparing you for. All of the suffering during the summer months sets us up for fall PRs when the temps drop.  I absolutely love summer running for this. The hotter it is, the more motivated I become to conquer it. – CJ Langley
  • Get a hydration vest and put ice in your flasks/bladder. – Mike Cooke
  • Here are some warm/humid running tips from someone that used to live in Charleston. 1. The early bird gets the worm!  2. Hydration the night before is key. – Meg Taylor
  • Running in Florida for 4 years prepared me for this! Morning runs are the best, start as early as possible. Check the weather ahead of time and adjust your weekly plan to run more on cooler days/less on hotter days if needed. Expect to run slower than goal pace during super-hot runs. It’s not worth getting injured or sick over uncontrollably hot weather. Hot weather is when I prefer to do loops so I can have cold water available at my house or car that I can easily stop by every few miles. And of course, remember sunscreen!! – Megan Artero

How do you survive or thrive in the heat? Let us know at ed@runcharlotte.com. We’d love to share your tips to help other runners make the most of summer running!

Filed Under: Uncategorized

The Best Time to Run

May 27, 2022 by admin

So what is the best time of day to run? Good question. Whether you are a recreational runner or someone who races competitively, we can likely all agree on one thing: running can be difficult no matter what time of day it is! Most of us have probably noticed that heading out for a run at certain times of the day seems to make our efforts feel slightly easier. You aren’t wrong and there are some scientific reasons why this is. Let’s explore…

Circadian Rhythms

You’ve likely heard this one before. We all have them. These small fluctuations in the performance of bodily functions operate on a 24-hour basis. There are over 100 circadian rhythms that scientists measure, but body temperature, lung performance, and energy stores seem to relate most directly to running.

Morning time is when body temperature is at its lowest, so muscles may feel stiff. Lung function is at its weakest then as well. And since we haven’t eaten in several hours, our energy stores are depleted. The ol’ circadian rhythm is likely working against you on that 5:30 am run!

Lunchtime brings another dip in body temperature and lung function, so running then isn’t optimal from a scientific standpoint. Mid to late afternoon just may be the sweet spot. This is when body temperature peaks and lung function is improved by as much as 6%. Do you feel like running after a long day of work? Probably not, but give it a try. Your muscles will be looser and you may ultimately need to give less effort to maintain (or improve) your pace!

But….summer heat.

You are unlikely to talk to any runner who doesn’t have some choice words about the challenges of running in the heat. According to Runner’s World, every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. Why does this happen? Among other things, all of that sweating we do to cool us down causes us to lose fluids. Our pulmonary system also has to work harder to initiate oxygen flow between the lungs and the muscles. In short, the hotter the temperature, the harder the effort required to maintain our usual pace. What this adds up to is this: during the summer months, you may have to pay more attention to the temperature than anything else. Early morning and later evening runs (when the temperature can be 10-15 degrees cooler) may be your best option. Once things start to cool down, you can go back to focusing on your circadian rhythms.

Also…life

Most of us have jobs, families, and a host of other responsibilities that can get in the way of getting out the door. While running in the early evening might sync best with our circadian rhythms, it might not sync well with our carpool schedule, homework monitoring, making dinner, and so on.

Although our muscles don’t perform optimally in the early morning, that may be the only time our running group can get in 5 miles together. Yes- there are times when the heat and the flow of our circadian rhythms are worth factoring into our training plan. Despite all the science, the best time of day to run is often just the time that we can manage to fit it into our schedule. And that’s just fine, too!

Filed Under: Uncategorized

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