Blog: Feature Stories

The days are getting shorter, the mornings are getting colder and our beds are soooo cozy. On top of that, we’ve crushed our goal races this fall. Why even run anymore until spring?

Honestly, we can think of plenty of reasons to stay tucked into the bed this time of year. And it’s no secret that keeping up our running or exercise routine is an important part of staying healthy both mentally and physically, and getting a jump on the spring running season. When it’s colder and darker out, and the hectic-ness of the holidays can add stress, it’s great to have something that will reduce our anxiety and get us outside — not to mention burn a few of calories from the extra snacks and treats that seem to be more available this time of year.

We put together some ways for you to stay motivated during these cold, dark months. Try them and see what works for you!

Add Accountability With a Group

We love our group runs! Working out with other people helps our accountability and motivation, that’s for sure.

The great thing about the active community of Charlotte is that there are many places to find a group that fits you. Weekly run clubs are still happening, folks! runCLTrun has a comprehensive list of them, and we even did an article

Charlotte Running Club is also a large club with members of every shape and fitness level. Check out their Facebook page to see what they’re up to!

Take On a Challenge

The popular running app Strava offers challenges to keep you going. Their Challenge Gallery  has something for everyone! Charlotte-based Human Powered Movement, keeps us moving, um, by our own “human power” with challenges each month. Right now it’s Holiday Streaking.

Have a different app? If you use a Fitbit, look under the Motivation tab on their website. If you prefer MapMyRun, you’ll find challenges under the Community tab. And the ever-popular Pacer offers challenges and communities under their Support tab.

Expand Your Social Circles

Social media can be a huge distraction but is still a great way to stay connected. Platforms like runCLTrun have a fabulous family of runners who are great motivators!  Simply follow the account on Instagram and Facebook, and use the hashtag #runCLTrun to find an instant circle of support. This is one of the very best things about our running community — they’ll encourage and motivate you without ever having met you!

If you like podcasts, you can hear some of the best local insights from players in Charlotte’s running community on the Running Around Charlotte podcast. Listen to local stories about adventures, racing, everyday runners who are making an impact, and our Novant Health Charlotte Marathon Ambassadors, who all have wisdom to share.

Get Your Family Involved

A family that moves together doesn’t drive each other nuts over the holidays. Make time to get outside together. Or, if traveling, be sure to pack your running gear before you hit the path over the river and through the woods to Grandma’s house.

And if you have kids, you probably wonder how to get them to join you. Try these tips from professional coach, 22-time Ironman finisher, and father of 5 Jamey Yon. School- and community-based running groups for kids are also a great start. Try Girls on the Run and boys’ Let Me Run to teach them confidence and healthy living tips through running! (P.S. Those groups can always use coaches, which give you an extra reason to go out and run twice a week!) There is a special joy to seeing your kids keep up with you on your run. Not so much when they outrun you, but you will feel some pride…

Change the Scenery

Maybe you need a change of scenery or another challenge. A good hike will work your legs and make you sweat just enough, without the usual pavement pounding. We love our list of trails around town and beyond to get you started. You know where else we love? The North Carolina Arboretum in Asheville! A lot of trails and great views to choose from.

Working Out Indoors is Not Wimping Out

Running isn’t the only thing that matters, right? Use the coldest, darkest days to do your indoor work — strength training, yoga, Zumba for some rhythm, stationary bike, swimming, and even a treadmill. There are many gyms to choose from across a region as large as Charlotte, and even one that does good work in our community — the YMCA of Charlotte. It’s a nonprofit that gives back, so your membership counts for more than just you.

After you come home from your run, that warm shower, a cup of cocoa, and fuzzy socks will feel even better!

Running really got us through a lot last year. Running kept us fit, sane, and in a lot of ways kept us together. Whether you’ve been at it for some time, or shuttered gyms and yoga studios brought you to the game for the first time… running never really “closed.” And for that, we’re more than grateful.

This time of year sparks a certain amount of retrospect and gratitude in most everyone. That includes our taking stock in all things running. So with the bulk of the calendar behind us, here are just a few of the things that gave us hope, lifted our spirits, or made us better for the effort in 2021.

To our running buddies, families, friends, and coaches. Thank you for the miles you’ve shared with us, the rants you’ve listened to, the grace you’ve extended us, and the hall pass granted to roam the streets, the trails, or wherever else our running moved us. Thank you for being our accountability partners, our sounding boards, our motivation, and our biggest fans.

To the return of In-person events. Can we say enough about this one? Sorry, virtual events. Yes, you got us through some unusual days and times, but you’ll never replace that in-person race day experience. Forget the medals and t-shirts. There’s just something about running together against the clock, the competition, our previous bests, or just for fun.

To all the great places to run around here. We’ve got it really good in the Charlotte area. From gorgeous, tree-lined streets; our accessible and expanding greenways network; hundreds of miles of park paths and trail systems …  it’s easy to keep our running fresh and interesting, all within the area. Not a lot of places can make that brag.

To our running clubs, brewery runs, and other weekly meet-ups. Thanks for keeping it fun, friendly, and inclusive. And to the hosts and organizers of these groups and get-togethers; we know you’re in it for all the right reasons. Thank you for keeping this running community connected, and giving us a reason to get out of the house.

To our nonprofit partners, volunteers, and friends. You’re the ones walking the walk. You’re inspiring kids to be their confident, best selves. You’re guiding and encouraging challenged athletes. You’re mentoring someone from homelessness, addiction, or depression. You know why there’s a rake at a water stop and you’re not afraid to use it.

To our guests, experts, and other professionals who shared their time, passion and expertise with all of us over the course of the year. Through them, we’ve learned more about the diversity of our running community, met some incredible people who’ve used running as a vehicle for personal and community change, and gleaned some inspiration from their efforts and adventures.

To our readers, listeners, sponsors, and partners. Cutting it really real here, we couldn’t do it without you, right? The opportunity to connect with all of you is a responsibility we don’t take for granted. You all mean more to us than open rates and downloads. Your feedback, comments, and interest in each other and this community keep us excited about the process and our future together.

Again, thank you!

 

Ahhh, that feeling of running hard. Sometimes it hurts — during AND after your run or race (Novant Health Charlotte Marathon runners, amiright?) Is there anything you can do to help speed up recovery?

Go into any running store and you’ll see multiple types of rollers (short! long! with knobs! smooth! foam! sticks! double-edged!) that claim to be the magic bullet. Which should you pick? Do they all work the same? Do they work at all?

And how about those expensive recovery boot thing-a-ma-jigs? Do you really have to spend thousands of dollars on compression boots to recover faster?

We asked Will Hayes, Performance Manager at Novant Health Sports Performance for his expert opinion on the usual recovery tools we see at stores as we shop for the holidays.

Self-myofascial Release Implements (rollers, etc.)

• Best for stubborn areas in pre-training and globally post-training to improve range of motion in joints
• Induces para-sympathetic response in post-training to help bring the body into a recovery state
• May potentially speed up post-training recovery through increased muscle “flushing” by changing the pressure gradient in the muscle

Normatec Recovery Boots

• Some athletes may find them beneficial (whether placebo effect or not)
• If a runner has the funds to spare, they can use boots in post-training to aid the recovery process

Percussive Massage Tools

• Research supports acute effects on athletes
• Can be used pre- or post-training to improve range of motion in joints
• Similar physiological effects to foam rollers but some studies show larger acute effects

“Soreness is derived from acute microtrauma to the muscle itself,” Hayes reminds us. “None of these techniques will change someone’s soreness.”

Now about those boots, which look impressive and appear to make great high-dollar gifts: consider them one more tool in your recovery toolbox, not the end-all, be-all of recovery.

“When you exercise, muscle tissue breaks down causing inflammation and swelling, says Dr. Doug Bradberry of GreenApple Sports and Wellness. “Compression helps flush out the resulting toxins and excess fluid. This reduces soreness and has the potential to speed up recovery and improve performance.”

The boots’ popularity as the latest next-level recovery option has even prompted local businesses like RecoveryCLT to deliver them to your door!

While our experts won’t agree that these recovery items will work for everyone who uses them, the bottom line is, “If they make you feel better, use them.” A placebo effect is still an effect and if it gets you out there on the pavement or trails sooner, who’s going to tell you not to use them?

Hayes recommends the following exercises for each of these tools, so follow along with his instructional images and try them out!

Hyperice / Theragun

Quads

Calves

Foam Roller

Quad

Piriformis

Lax Ball

Feet

TFL

 

If it feels like the Carolinas just finished the world’s longest summer (with the exception of that day we felt “fake Fall”), then you’re probably hopping up and down to get out the door and on the run in much cooler, crisper weather. Ahhhhh…. That feels great! Seriously, you can get in some serious training right now, while the weather is neither too hot nor too cold. Go for it!

“The weather is obviously crisp, and sunny mornings make the dark mornings a bit better,” says Lisa Landrum, head coach at Forward Motion XC and resident runner. She’s right. Just as the weather got cooler, mornings got darker — until Daylight Saving Time ended! Now your mornings are clear and cool, and a little lighter.

We thought of a few things you might want to drag out of the mental (and physical) closet to remind you why Fall, when it hits, feels like the Best Season Ever for running!

Gear

New layers! Fall is cool and crisp in the mornings, but warms up quickly as you do! If you’re like us, you’ll love switching into more snuggly gear. Or if you’re just tired of tanks. A long-sleeved, moisture-wicking base layer protects you from the sun and chill, and feels great with a vest or light jacket for getting out the door. If you still want to run before the sun comes up, make sure your Fall gear has a reflective element on every layer so you can still be seen as you remove them!

You can probably still get away with shorts for now, but start sizing up those leggings for when it gets a little cooler. And don’t forget your Feetures socks! You can choose from different styles with compression, moisture-wicking, and Merino-10 elements, to name a few. They’ll keep your feet warm, but not wet.

Lower Humidity

If your summer runs felt more like swims, Fall will give you a break so you can feel your honest sweat, and not the whole world clinging to your skin. All of that heat and humidity caused your body stress, and now you can give it a little break and run a little further, or feel more rested as you slip into your fall race schedule (like the Novant Health Charlotte Marathon!) Fall is the absolute BEST time to go for that PR!

You will still need to hydrate, but you probably won’t need to recover fluids as much now that the heat and humidity have died down. Wear your sunscreen and drink your fluids, but adjust accordingly if you’re not sweating it all out in the first 30 minutes.

Schedule

We’ve all had our schedules jostled for the past year with work-from-home, and if we have kids, virtual learning at home. It’s hard to break away when there are so many variables in play! But this Fall especially, we’re seeing a return to some normalcy. Kids are in school, the office is on a schedule, and we are beginning to feel normal again. It finally feels like we can make appointments — even for ourselves. Schedule yourself some “me” time with that run at the best time of year for it.

And did we mention sleeping in? Now that it’s cooler, you don’t need to run in the dark to keep from overheating, unless you have a good reason to start that early. Extra sleep always does the body good!

Scenery

Fall is like running in technicolor. Our leaves are brilliant, and people from all over the country come to view them in the NC mountains. Make sure you enjoy the scenery at this time of year. Change your route a little so you get a better view, or try some out-of-town trails or a different greenway if you have time. We even wrote some trail tips just for times like this! And don’t forget the joy of crunching leaves underfoot! Mmm… you can almost taste the roasted marshmallows from the fire pit.

The BEST Events!

You know it — everyone wants their race to be in Fall. After all, it’s the best season for running, right? It’s also a great chance to get the payoff from all that work you’ve done all summer when the weather was warm. So look up your favorite race calendar, and pick a distance! You’ll find everything from a Turkey Trot 5k to a Jingle Run half marathon. And of course, we’ll throw in a pitch for the Novant Health Charlotte Marathon! You can choose from the 5k, half-marathon, relay, rucking, or full marathon. Something for everyone!

And to make one more great bonus motivation point: Holiday eating is coming, too. Isn’t it great to know that one more scoop of stuffing, gravy, or pumpkin-spiced pie whatever will be worked off? If your goals aren’t exclusively measured in time and distance, good food is a great motivator. Cheers!

We know the importance of good hygiene, right? We’re runners! Showers, clean socks, an extra shirt on hand…. All good. But do you know enough about “sleep hygiene”? Simply put, sleep hygiene is what you do to give yourself a good night’s rest.

We don’t have to tell you the importance of sleep to athletes, either — sleep is when our brains unwind and our bodies repair themselves. The National Institutes of Health recommend 7-9 hours of sleep each night for healthy adults. A well-rested body and mind are more alert, perform at a higher level, and have a lower risk of injury.

We went over some basics last summer with our Novant Health Family and Sports Medicine Physician Dr. Karan Shukla. These include shutting down technology early, keeping your bedroom cooler, limiting late snacks (an NO caffeine after 2 p.m.), keeping a sleep journal if you’re struggling, and limiting the use of your bed to just sleeping (and one other thing, *ahem*).

https://runcharlotte.com/snooze-you-lose-what-you-get-with-more-zs/

“One night of bad sleep is going to put you at risk of injury,” Dr. Shukla reminded us, “but if you are losing over 10% of your sleep over a couple of weeks, that can lead to performance declines and hinder you from reaching your goals.” Youth and collegiate athletes are most at risk of injury from lack of sleep; adding just one hour per night made a huge difference.

So for a follow-up, we dug a little deeper into 5 additional tips that can really make a difference in your sleep cycle. Even if you fall asleep easily, waking up at 3 a.m. and staring at the ceiling about that thing you just realized you need to worry about can be a sleep killer.

1. Turn down the lights and sounds. We’ve talked about your laptop and your phone, but what about the lamp by your bed or the light over your couch in the TV room?

“Darkness causes your brain to release melatonin for a calming, sleepy effect,” advises the Mayo Clinic. So dim the lights for an hour before bed — maybe use a book light or 15 watt bulb — and turn down the music. If you can hear the smallest noises in your house or outside (new parents, you’re tuned in to this!), try using a ceiling fan, noise generator, or ear plugs (unless you still have that newborn baby in the house.)

2. Exercise earlier. Hitting the road or the treadmill is good, because your body needs that workout to de-stress and get your blood pumping. But don’t jump off the treadmill, into the shower, and right into bed.

“Exercise boosts the effect of natural sleep hormones such as melatonin,” Dr. Karen Carlson, associate professor of medicine at Harvard Medical School, told Harvard Health Publishing. Here’s the catch, though: Exercise also causes your body to secrete the stress-inducing hormone cortisol, which activates your “fight or flight” instinct. “Exercising too close to bedtime can be stimulating,” says Dr. Carlson. Finish your routine at least 3 hours before bed, or move it to the mornings for the best results.

3. Set a routine. You did it as a kid — take a bath, brush your teeth, read a story, get into bed — usually around the same time each night. It will work now that you’re all grown up, too. Shower, meditate, read a little, lay out your clothes. Most importantly, go to bed and get up at the same time each day — even on weekends! Your body will get in a natural rhythm to help your sleep be sleepy, and your wakeful hours be alert.

Setting a routine can also help you reduce stress by letting your brain know you are in control of the little things. Preparing for the next day, outlining a to do list, and visualizing success can all lead to a more restful night’s sleep.

4. Set your pillows. If you’ve ever been on the search for the “perfect” pillow, you know it makes a difference in whether you wake up rested or with a sore neck. Don’t get one that’s too fluffy or too thin. It should “support the natural curve of your neck when you’re resting on your back,” according to WebMD. (This tip was reviewed by a doctor.) If you sleep on your side, “line your nose up with the center of your body.” Don’t sleep on your stomach, either, if you want to wake up refreshed.

And if you’re prone to a sore back, try putting a small pillow under your knees or the small of your back. It can take the pressure off and keep the spine aligned.

5. No naps! Taking long naps in the middle of the day – especially after 3 p.m. – will make you less likely to fall asleep at bedtime. Any nap during the day, if you really need one, should be less than 20 minutes.

If you feel like you’re dragging, and the couch is tempting you, get up, take a walk, get some sunshine. Sunlight will wake you up and vitamin D will keep your sleep steady.

BONUS TIP: If you’re prone to waking up in the middle of the night (Hi 3 a.m.!), hide your clock. Seriously, put it in a drawer or turn it face down, and resist the urge to look at it. Knowing the time won’t help you get back to sleep, and the light from it might actually keep you more awake.

Another fun fact: You may think a glass of wine helps you fall asleep, but in reality, you’ll wake up when it wears off. What then? Avoid alcohol and nicotine too close to bedtime. Both are actually stimulants.

Good luck finding some zzz’s as we head into winter. One other thing going for you: it’s getting dark sooner, which will help you wind down.