Blog: Feature Stories

We all know how easy it is to sleep a little longer, then get up and run out the door (literally or figuratively) without fueling up for the day. Too busy, right? Breakfast takes too long! I have to get that run in! Then get to work on time to prepare for my meeting/project/event! I’ll grab something on the way –

Okay, we may be preaching to the choir – we ALL know breakfast is important, right? – but we also know not everyone eats a healthy meal to start their day. You know who you are. We’re talking to you!

“A healthy breakfast not only kick-starts your day but also replenishes your glucose stores and helps boost energy and alertness levels,” says Ashley Muschiatti, a Performance Specialist & Dietitian at Novant Health Sports Performance. “Starting off your day with a meal and continuing to eat throughout the day results in less impulse snacking.”

If you fall victim to the 11 a.m. sleepies and your stomach is letting you know you’ve been ignoring it too long, you’re more likely to grab unhealthy snacks or whatever looks tasty from the office vending machine. STOP. Your brain and your body need better food than that!

Breakfast doesn’t have to be elaborate. Something you can put in a bowl or pop in a toaster is just fine if it’s made of the right ingredients. These are Ashley’s suggestions for days you run before work, and days you just run out the door:

Running Days

A small, easily digestible simple carbohydrate snack food is best. It needs to provide energy for your run, but not sit in your stomach and cause GI problems. Avoid high fat or high fiber foods that can take longer to digest, and don’t forget to hydrate! Here are good options:

• Applesauce
• Sport Gels
• Fuel for Fire
• Fruit
• Peanut Butter & Banana toast

After your run, Ashley suggests eating a nutritious breakfast with starch and color, and with a little extra protein to help you recover:

• Black Bean Omelet (~25g Protein) or Breakfast Burrito
• Breakfast Bento Box – 1 hard boiled eggs, ½ cup cottage cheese, cucumbers, berries, & almonds (~22g Protein)
• Peanut Butter Banana Oatmeal – Oats, salt, bananas, peanut butter, almonds, agave syrup (~14g Protein)
• Turkey sausage, egg, and cheese on an English muffin (~28g Protein)

Non-Running Days

We admit these are the days we’re a little lazier with our breakfasts because we don’t need the fuel right away – but you still need to eat a small, balanced meal with a starch, a color, and a protein. Here’s a handy guide to choose from:

• Starch – Oatmeal, whole grain toast or English muffin, bagel, or granola
• Color – Fruits and veggies including spinach, berries, peppers, and avocados blended into a bowl or smoothie to take with you
• Protein – Eggs, Greek yogurt, cottage cheese, ham, bacon, or turkey sausage

Use any of the foods from the list to make up a simple meal:

• Eggs & toast with a glass of milk
• Overnight oats with fruit added
• Avocado toast with mashed, hard-boiled egg and fruit
• Make-ahead omelet cups with eggs & veggies – bake on a weekend and eat all week!

The key for any of these is balanced, easy, and portable. Fuel up and rev up your day!

One of the best things about running is that most everyone can do it. As long as you’re moving forward, you’re pretty much doing it right. While running is arguably among the most easily accessible activities, not everyone feels comfortable running. As a group we have to ask ourselves: Is our running community really open and representative of our community as a whole, and what is our role in making it so?

While there are many amazing people in the Charlotte area working behind the scene and in the spotlight to make it more equitable and accessible, it would be a tall order to hear from them all. We think you’ll appreciate the perspectives from three who are making a difference right here in our local running scene.

Tyrone Irby, Together We Stand NC

Tyrone Irby is a certified personal trainer in Durham, North Carolina, and former strength and conditioning coach at NC Central University.

“I am scared,” he says. “I wake up scared. I drive to work scared. And I go to bed at night scared But fear is not new to me, because I am a 55-year-old Black man living in America.”

Tyrone founded a small, grassroots organization called Together We Stand NC after the murder of Ahmaud Arbery, a Black man shot while running in a neighborhood near Brunswick, Georgia. Police arrived on scene, but no arrests were made until cell phone video of the men chasing Arbery down and shooting him surfaced three months later. Two years later, the three men have been convicted and sentenced to life in prison. The process outraged Tyrone and many others.

“Why did it take the killers of Ahmaud Arbery three months to be arrested when the evidence via videotape was readily available?” says Tyrone. “Arbery was shot and killed on Feb. 23, 2020, and Travis and Gregory McMichael were finally arrested on May 7, 2020.”

To get to some answers, Tyrone founded Together We Stand NC. “The goal of TWS is to initiate and facilitate brave, authentic conversations between races and genders for better understanding and heightened awareness of their daily challenges,” he says. TWS launched a series of MAUD 2.23 runs across the state to take place February 20-26 to honor Arbery and provide an atmosphere of fellowship that can facilitate these conversations.

Together We Stand 2022 MAUD 2.23 Runs:

• 2/20 Kick-off at NoDa Run Club NOON
• 2/21 Pizza Peel Matthews Run Club 6:30
• 2/22 RunBots at Wooden Robot Brewery OR Mad Miles Run Club 6:30
• 2/23 NoDa Run Club 6:30 OR Resident Culture Run Club 6:30
• 2/24 Divine Barrel Run Club OR Ballantyne Run Club 6:30
• 2/25 Fleet Feet Charlotte 6:30
• 2/26 Mad Miles Run Club 9am

Jeff Cooper, NoDa Run Club

Jeff Cooper is the director of the NoDa Run Club. The large and popular brewery-based running club meets twice weekly for casual runs and camaraderie, and a post-run pint or two, if that’s your thing. If you’ve been, you know. If not, it won’t take long to pick up the vibe.

“NoDa Run Club is a place where everyone is welcome,” says Jeff.

You can feel it from the first moment you walk up to the table. NoDa Run Club Ambassadors and other runners will be there to greet you and get you started. The group attracts a pretty diverse crowd, which is backed up by pictures on the social media accounts – which is intentional, says Jeff.

“More than anything, inclusion is at the heart of our club and the heart of this sport. Running and inclusivity go hand in hand, and there aren’t many sports where first-timers can compete with seasoned professionals,” he says. “And not only ability levels, but we also want our runners to know that they are welcome regardless of age, race, sex, sexual orientation, and anything else. If you want to run, we want to run with you at NoDa Run Club!” (We also want to have a beer with you too, he adds.)

Take it from Jeff: “Our differences make us stronger. Also, you can’t learn anything new if everyone you meet is a carbon copy of you, and that would be a boring world indeed!”

Haley Heartley, NHCM Ambassador

Haley Heartley is a runner, banker, and dog mom – and one of our Ambassadors for the Novant Health Charlotte Marathon, where representation matters. She also made history as part of the FIRST all-Black team to complete the Blue Ridge Relay, a 208-mile relay race on the Blue Ridge Parkway in Virginia and North Carolina. Her team placed 54th of 143 finishing teams. She says the occasional stares and comments were worth it to bring diversity to the sport of distance running.

“In the black community, distance running is not a prominent sport. We see so many black sprinters, but not nearly as many distance runners,” says Haley. “Focus and attention on black representation are paramount.” 

Haley says finding another Black woman – Sika Henry, the first Black woman professional triathlete – to be her mentor was an important part of her growth. Sika responded to Haley’s many questions about being a Black female athlete and a professional, and how to succeed in both together.

“Subconsciously, when we do not see other people who look like us, it can be a deterrent from becoming involved,” says Haley. “Sika has been a true role model and inspiration. It was essential at the beginning of my running journey to have another black woman to ask questions and seek guidance. I believe that by breaking the stigma that this sport is ‘not for us’ by increasing awareness of African American representation will increase inclusivity.”

Haley says bringing attention to black representation in the running community will help alleviate the subconscious biases within the sport.

“We all run for different reasons, to be healthy/fit, to compete, or just for the fun of it. Running is not only about success and victory in competition, but about building relationships and community,” she says. “I am so thankful for the Charlotte running community and have met some of the most incredible people. Everyone should have the opportunity and feel included to be in such a phenomenal community. We can grow, expand, and continue to enhance the running community with inclusivity of all people. This begins with exposure, and showing others that running is not only a sport for the White person. My running journey has a large emphasis on bringing more DE&I into the distance community.”

Haley runs regularly with Black Men Run and NoDa Run Club.

“February is a time we can all get a little out of our comfort zones,” she says. “Let’s have those talks, take those runs, and move toward a better future!”

 

‘Mantra’ is a Sanskrit word that literally translates to, “instrument for thinking.” Runners often use these repeated phrases to motivate themselves when the going gets tough, because they distract your brain from what your body is saying, when you know you can and should keep going.

A mantra literally allows you to ‘speak’ your goal into existence!

“There is science that supports the benefit of repeating positive affirmations and mantras to ourselves,” says Juliet Kuehnle, an avid runner, and Licensed Clinical Mental Health Counselor at Sun Counseling and Wellness. “When practiced consistently, we strengthen certain neural networks and reprogram our thinking, which then positively impacts our feelings and behavior.”

“Run the Mile You’re In”

Let’s put extra emphasis on “positive.” Avoid the negative thoughts like, “Ugh! My legs feel so heavy!” or “I really should get home and make dinner instead.” (You know you’ve said this!) Instead, try “One step at a time!” or “Up the hill! You can do it!” Kuehnle says using mantras helps us be fully present in your workouts.

“While exercising, repeating mantras can also help keep our focus on the task at hand rather than other brain activity, and it can keep us encouraged,” says Kuehnle. “These statements help us overcome negative thought patterns, help us feel better about ourselves, and help motivate us.”

If you’re using a mantra that is active-based for the task at hand, use one that focuses on how you want to feel, not what you are trying to overcome. For example, “I am strong” vs. “I’m not tired.”

“Every step gets me closer”

“‘Run the mile you are in’ is my favorite thing to remind myself,” says Lisa Landrum, founder of runCLTrun and coach at Forward Motion. “It reminds me that I can only control the steps I am currently taking, not what I have already done, and not the next mile. It’s a reminder to be present.”

We polled some of our runners from our Novant Health Charlotte Marathon, Half Marathon, and 5K races, and here are a few mantras that runners used to tap into that extra gas in their tank:

• Just. Don’t. Stop
• Smile, wave, and be thankful.
• You’ve done this before, you can do it again.
• What would hurt worse, quitting, or the pain you’re feeling right now?
• Remember your why.
• It’s going to hurt when you walk and when you run. Why not run and finish hurting faster?
• Every step gets me closer.
• Let your legs carry you.
• One mile at a time.

“You’ve done this before, you can do it again.”

Why take our word for it? These famous runners repeat these phrases to themselves – we’re sure they won’t mind if you use them, too!

• “Run hard, be strong, think big” — Percy Cerutty, distance runner and coach
• “I can run faster” — Haile Gebrselassie, distance runner, marathoner and Olympian
• “To give anything less than your best is to sacrifice the gift” — Steve Prefontaine, Olympic middle-distance runner
• “Negative split every run” — Sean Wade, Olympic marathoner
• “Think strong, be strong, finish strong” — Renee Metivier Baillie, middle- and long-distance runner
• “All I have to do is manage this moment” — Stu Mittleman, ultra-distance runner and coach
• “Fighter” — Kara Goucher, American marathoner, middle-distance runner and Olympian
• “The will to win means nothing if you haven’t the will to prepare” — Juma Ikangaa, marathoner
• “This is what you came for” — Scott Jurek, ultramarathoner
• “Run the mile you are in” — David Willey, marathoner and editor of Runner’s World
• “Because I can” — Janet Oberholtzer, amateur marathoner who overcame gruesome injury to run again
• “I have met my hero, and he is me” — Dr. George Sheehan, physician, runner, author, and coach
• “The only one who can beat me is me” — Michael Johnson, Olympic sprinter
• “As we run, we become” — Amby Burfoot, author, 1968 Boston Marathon winner, former Runner’s World editor
• “Just Smile” – Mikee H., Let Me Run Boy Award Winner

“This is what you came for”

Just remember that a mantra is about YOU, and nothing or no one else. Be inspired by what’s really inside YOU. It should be unique to your values and your goals, even if you have to add qualifiers as you get started.

“The power is in knowing that you own the words,” adds Kuehnle.

FOR IMMEDIATE RELEASE: January 25, 2022

Charlotte —  The Novant Health Charlotte Marathon can celebrate more than just 2021’s return to an in-person event. Through participant and partner contributions, event organizers presented Novant Health Hemby Children’s Hospital with a check for $42,000 – the largest so far!

For health and safety reasons, today’s check presentation was made before a limited audience. Media from the event can be found below.

“Our mission and vision has always been for this event to give more and more back to the community,” said Tim Rhodes, Race Director of the Novant Health Charlotte Marathon. “The privilege to present this check shows the kind of support Charlotte runners, our sponsors, and partners can leverage for the greater good.”

More than 4,150 runners took to Charlotte’s streets for the marathon, half marathon, 5k, rucking, and relay events under near-perfect Carolina skies on November 13, 2021. The new courses allowed for more runner interaction and more miles on the greenway, and a new Expo site brought fresh elements to this year’s event weekend.

As the event’s title sponsor, Novant Health has provided remarkable on-site event medical care, as well as encyclopedic health and wellness content to the event’s audience. Most recently, the Novant Health team has provided invaluable guidance as the marathon prepared for a safe return to in-person events.

Registration is already open for the November 12, 2022 event at https://runsignup.com/Race/Register/?raceId=17795. Participants can expect a full weekend of events, a reimagined Expo experience, and new opportunities to engage and participate with Hemby Children’s Hospital.

“It’s really a blessing to serve Charlotte runners and the larger community,” says Rhodes. “This may never be the world’s biggest marathon, but we aim to be the very best. We’re driven by that goal.”

About RunCharlotte and the Novant Health Charlotte Marathon

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide you along your running journey, with more than 25 years of experience producing, promoting, timing, and scoring events of all types. Since 2005, the Novant Health Charlotte Marathon has crowned the local road racing season. The event and its participants have contributed nearly $250,000 to support programs at Novant Health’s Hemby Children’s Hospital.

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

Three no-impact water workouts that will get and keep you fit when you just don’t want to run, or can’t.

As much as we love running, there are times when our joints need a break. Whether you’re looking for alternatives one day a week or for the rest of your life, water exercise can give you just what you need to make your heart race when your knees can’t – or won’t – without just swimming laps.

(No knock against swimming laps. We love swimming laps! Check out these 5 Swimming Exercises for Runners that you might also like to try. These exercises are especially good for triathletes who aren’t former competitive swimmers.)

Why Water?

Water workouts can simulate running and cardio, swapping resistance for impact. Because the upper body is involved in a water workout, arms get the benefits, too. In addition, water temperature is more consistent than outside temperatures during winter and summer, so your body’s response to extreme heat and cold doesn’t have to factor in. Posture gets a break, too, since gravity won’t work against you trying to keep your spine in line.

Getting Started

Grab a suit. Goggles are optional if you’re putting your face in, and for long hair, a swim cap or hair band will protect your locks. Novice swimmers might want a flotation belt for deep water work; otherwise, treading water makes for a bonus workout. If you’re running in shallow water (along the bottom of the pool), you might want to invest in some flexible, lightweight aqua shoes that don’t get heavier in water. Speedo makes some, or you can find some “aqua socks” of sorts with rubber bottoms online.

Feel ready? We spoke to Kathy Uhorchuk, an AEA Certified water exercise instructor in Charlotte, about why you should consider water workouts, and how to get started.

“We’re seeing a lot of problems with core muscles getting weaker the longer people are working at home and at their computers,” says Uhorchuk. “We’re especially seeing the hip girdle muscles beginning to atrophy, and there’s no going back from that unless we get moving!”

She recommends these 3 water workouts to begin strengthening core muscles and hips in a low-impact, low-gravity way. Remember, if you are struggling with any of these and there is a danger of going under or having a cardiac emergency, slow down and put on a flotation belt. Safety first!

Cross-Country Ski

Just like it sounds, skiing incorporates the whole body. Begin with good posture, then move legs forward and back while arms move opposite. Speed up as you go for a minute, then rest by treading or at the wall. Repeat 8-10 times.

After your body is warmed up, rotate your torso so you’re skiing sideways or at other angles. Alternate sides for :30 – 1:00 apiece, resting in between, for 8-10 reps.

Jacks

Jacks are just like they sound, without the jumping. Move legs apart and together in the water, pointing toes as feet move out, and flexing as they move in. Arms are straight out in front, sculling back and forth along the surface of the water, but not above it (unless you want to go under each time – physics still works in water!) You can either count reps or go by time, then rest between sets. Repeat 4-8 times.

After sets of standard jacks, start lifting legs forward as you move them apart, until in a seated position. This is great for your core! Mix them up as you are able: do several at one angle before moving, or do successive jacks up, then down. Another variation: do them in a “seated” position in the water, or to the side. It really releases the tension on the back muscles! The key is to do a number of them in a row with good posture and rest after each set.

Aqua Jogging

This most closely simulates running, but in the water, and falls into 2 basic types: shallow water (up and down the pool) and deep water (running in place). Both can utilize a workout with a warmup, followed by short, fast-paced intervals, and a cool down. Most will be done in a short course (25-yard or 25-meter) pool.

In shallow water, try this:
• 10-minute walk, starting slow and working to 80% effort
• 8 Sprint laps with 15-30 seconds between
• 5-minute walking cool-down

Once you’re acclimated to running in water, you can split the sprints by adding down-and-back “50’s” in the middle. Sprint one way, then walk back at 50%, and rest.

For deeper water, try this:
• 10-minute water warm-up (walk, jacks, skis)
• 4-8 x {30 seconds of crunches + 30 seconds sprint + 30 seconds easy + 30 rest}
• 4 x 1:00 (or 8 x:30) running/kicking with hands in the air with 15-:30 rest
• 5 minutes easy walk or swim to cool down

Like a lot of exercises, water exercise is more fun in a group! Aquatic Exercise classes are available at most aquatic centers, including Park & Rec and YMCA/YWCA’s. To “run” with a group for aquatic jogging, classes are available through Mecklenburg County Park & Rec, Huntersville Family Fitness Center, and Lake Norman YMCA.

And again we stress: Safety first!

Start slow. Rest more as you need it. Wear floatation if necessary. And cut your time by a third compared to running on land, at least for the first few workouts. Resistance is real! And that hot shower afterwards is what all swimmers look forward to, so go earn it!