Blog: Feature Stories

Even seasoned runners can attest the hardest part about cold weather running is often just getting out of a warm bed and getting started. However cold the day, running will almost always thaw you from within. The tricky part about running in chilly temperatures: choosing what to wear. Underdress and you will have difficulty getting those muscles loose and hitting your stride. Overdress and you are hot, uncomfortable, sweaty, and tempted to throw that new running jacket you got for Christmas into a bush. The secret to success: LAYERS.

Pro tip: Many runners wear clothing suitable for the first 10 minutes of the training session. Remember, you will be significantly warmer after 10 minutes of activity! Ideally, you want to dress to optimize comfort during the second half of the workout. Also important – especially living in a place like Charlotte- the temperature may go up by as much as 10 degrees during your run.

For the visual learners among us, here’s a cheat sheet on how to layer up like a pro:

Our friends at runCLTrun shared some additional wisdom on choosing the right gear in each temperature range:

Above 50 Degrees: Yes- a short-sleeved shirt and shorts are all you need. Feeling like you just can’t get started unless you are warmer? Removable arm warmers or a super lightweight long sleeve shirt (that you will undoubtedly end up tying around your waist 5 minutes into your run) are a good add-on.

40 to 50 Degrees: Cropped or full-length tights or pants, a long-sleeved shirt, and a light sweatshirt are suggested. Another option if you run “hotter” is ditching the sweatshirt for an additional long-sleeved shirt or even layering a short-sleeved and a long-sleeved shirt. Some runners never ever wear anything other than shorts, but the 40-degree mark seems to be the standard for moving to them. Wicking fabrics are important, as they draw moisture away from the body to keep you dry.

30 to 40 Degrees: Long-sleeved shirt, long pants or tights, sweatshirt or fleece, gloves, and ear warmers. Of note here: this isn’t the time for your heavy-duty ski gloves. Those come later. Single-layer gloves or mittens will do the trick. Also- consider subbing out the sweatshirt for a vest with thin padding at the front and breathable fabric at the back. This will provide insulation where you need it the most; that is, on the front of the upper body, while effectively cooling you down on the arms for optimal working temperature. In addition, you get great freedom of movement.

20 to 30 Degrees: Long-sleeved shirt plus fleece plus jacket (or vest) up top. Tights and pants on the bottom. Add a hat and your heavy gloves. Ideally, your hat can be pulled down over your ears for extra warmth. A set of drugstore hand warmers wouldn’t be a bad addition either. You are starting to pile on the clothes so it is super important to keep those layers thin, breathable, and easy to remove if you get hot.

Less than 20 Degrees: Same as above with the addition of another layer of gloves and a neck gaiter. A so-called neck tube is a great garment for regulating body temperature; pull it up to cover your face and ears if it’s cold, pull it down to protect the throat or put it in a pocket if you get too hot. Speaking of pockets: the more the better to stash layers that may no longer be necessary if the temperature rises.

Flat Runner – 40 degree style!  *clothing from CRAFT Sportswear via The Novant Health Charlotte Marathon (long sleeve), Ultra Running Company (short sleeve and shorts), and Target (gloves).

Running in cold weather can be totally doable if you put the right amount of thought and effort into dressing appropriately. If you need some ideas there, any of the local specialty running shops can help, or check out our partners at CRAFT Sportswear. BAM! You’ll be ready to get out there in comfort AND style.

And remember: a high of 30 degrees may seem daunting now, but we’ll all pine for those cooler temperatures when we’re sweating it out in August!

It’s getting colder, the days are short, and for some, work schedules this time of year can throw a curve into running schedules. How motivated can you be to hit the road when you leave home in the dark, and return home in the dark, too? Winter stress can easily make us lazy or force us onto the dreaded… dum, dum, dummmmmm — TREADMILL.

These stationary-yet-moving “belts of challenge” get a bad rap, but they’re not totally evil. If there’s no other option, hopping on a treadmill is way better than skipping a run altogether. Some runners even incorporate workouts with them ON PURPOSE!

Here are a few ways you can make that stationary device (which, we fully admit, serves as a coat rack more than it should) into a fun, albeit necessary, part of your running routine.

Peleton

If there was one thing that came out of our inability to go to a gym during COVID, it was Peloton! Forgiving the whole “Peloton Wife” thing and the Mr. Big debacle, these guys have the routine figured out on the stationary bike and treadmill. The instructors are awesome – Selena, Andy, Robin, and Matt: you’re killing it and making the time go by quickly with your powerful music. Also, because it’s an immersive experience, you can try to imagine yourself running on a fantastic course instead of in your own living room.

Speed Workouts

You don’t need a degree in rocket science to have a great workout on the ‘mill. Use that Timer and MPH toggle to create your own speed workout, like this one:

• 10-minute warm up
• 30 seconds at 5k pace
• 1 minute at half-marathon pace

Repeat for the duration of the workout
Follow up with a 10-minute cooldown

Elevation Workouts

Don’t you worry, running on a treadmill doesn’t just mean running flat all the time. Those machines have the ability to move up and down, giving us some elevation if we want it. If your outdoor runs have plenty of hills to climb (and everywhere but northern Indiana and south Florida does!), then you’ll need to put some hills on that treadmill run, too.

Here is a great workout from Forward Motion to dial in those hill legs:

• Start with a 10 minute warm-up of easy jogging at a 1% incline.
• Increase the incline to 4% and hike it out for 4 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 6% and hike for 6 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 8% and hike for 4 minutes.
  Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Increase the incline to 10% and hike for 2 minutes.
• Lower incline to 1% and run at a comfortable pace for 4 minutes.
• Finish with a 5-minute cooldown of easy jogging.

Hopefully, these 3 easy workouts will make you want to hang up your clothes – on something else – and actually enjoy the treadmill.

 

 

We know these past two years have felt a lot more like a marathon than a sprint. So much is changing, and sometimes our only time to get away from it all is when we hit the pavement for our runs. The escape feels better than ever! As we all wonder when the world will “get back to normal” – or if it ever will – we know how beneficial the great outdoors and a pair of running shoes can be. If you want to share that joy and opportunity with others with a charitable donation during the holidays, we have some ideas.

Running really is a gift. Here are some of the ways to pay it forward, starting with programs for our youth.

Your Local Public School’s Athletic Program

We’re leading with this one because our kids need help. A year out of school and limited programs pulled kids away from friends and the activities that keep them engaged. Your local school likely has cross country and track programs that are underfunded, and need your dollars to share the sport with marginalized kids. Simply contact the school of choice and ask about a booster club or foundation for the athletic department!

CMS Athletics site (with schools): CMS Athletics – Charlotte

Girls on the Run

The earlier we can teach girls to be active and healthy, the more likely they are to make good habits that last a lifetime. Girls on the Run, founded in Charlotte, became a national phenomenon based on this premise. The popular after-school program offers the opportunity and encouragement girls need to learn about inner strength, confidence, and their own health and fitness at a crucial age. GOTR teaches skills of character, care, and self-reliance through running.

To give: https://www.gotrgreaterclt.org/Support-Us

To listen: https://runningaroundclt.blubrry.net/2020/01/28/maghan-knight/

Let Me Run

If you’ve heard of Girls on the Run, you may know there is a similar group for boys called Let Me Run. A new, reformulated-for-the-times curriculum addresses boys’ emotional needs brought on by the pandemic, in addition to its traditional format of challenging the “Boy Code.” The non-profit program, also founded in Charlotte and growing nationwide, encourages boys in 4th through 8th grade to be healthy, build relationships, and live active lifestyles with skills learned through running and positive communication.

To give: Let Me Run Donations | LetMeRun.org

To Listen: https://runningaroundclt.blubrry.net/2020/01/14/jay-seago/

Cross Country for Youth

Cross Country for Youth introduces young people to cross-country and character-building concepts with twice-a-week training. The non-profit for 9- to 14- year-olds (4^th – 8^th grades) teaches endurance, flexibility, and character development through group runs, stretching, and focused talks about Integrity, Respect, Sportsmanship, Responsibility, Perseverance, Teamwork, Commitment, Courage, Discipline, and Leadership.

To Give: Cross-Country For Youth

Running Works

Running can have a transformative effect on people’s lives, and RunningWorks proves this where the rubber – pardon the pun – meets the road. The nonprofit adjusted its programs during the pandemic to continue to give Charlotte’s homeless population an avenue to take control of their lives with life skills learned through mentoring and the health and wellness of running. They are “off and running” in the new year and can always use volunteers and donations!

To give: https://runningworks.org/donate/

To listen: https://runningaroundclt.blubrry.net/2021/11/02/matt-sharp-2/

Black Men Run

Black Men Run is about more than just getting in the miles. This program aims to reverse negative health trends and increased health risks that plague Black males, by offering support and camaraderie through running. The organization’s mission is to encourage African American males to get out and be active. The Charlotte chapter of this national organization is very active and open to all!

To give: Black Men Run: Home

To listen: https://runningaroundclt.blubrry.net/2021/11/09/gregory-washington/

Black Girls Run

Black Girls Run was launched in 2009 to encourage and motivate Black women to practice a healthy lifestyle, and to battle what the nonprofit calls the “growing obesity epidemic” in the African American community. The group is a fitness resource for runners and gym rats alike, to get ALL women off the couch and get active, regardless of race, and create a movement to lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

To give: BGR! Foundation

To Listen: https://runningaroundclt.blubrry.net/2021/04/13/black-girls-run/

Para Guides

Running a marathon or taking part in other sports is a big enough challenge for most people, but now imagine you are training or competing with a visual impairment that doesn’t let you see the crowd or bumps in the road as clearly as the other athletes. Para Guides allows athletes with visual disabilities to train and compete in swimming, cycling, running, or group activities by pairing them with another athlete or coach who guides their way, even providing transportation if they have none.

To give: Blind Running | Para Guide | United States

To listen: https://runningaroundclt.blubrry.net/2019/09/03/shannon-houlihan/

Speed for Need

This nonprofit was created with inclusiveness in mind. Trained drivers (runners) share races with their special needs Track Commanders (riders) by pushing them in customized racing wheelchairs. Speed for Need has a mission to raise awareness and foster inclusion of those with a special need, supported by the men of F3 Nation.

To Give: Speed for Need | Who Pushes Who?

To Listen: https://runningaroundclt.blubrry.net/2019/07/23/kevin-young/

Samaritan’s Feet

Samaritan’s Feet believes that a new pair of shoes can provide a tangible foundation of hope, and decrease the possibility of getting a foot-borne disease. Since its founding in 2003, this Charlotte-based non-profit and partners have distributed over 8 million pairs of shoes in 108 countries and over 440 U.S. cities.

To Give: Samaritans Feet

To Listen: https://runningaroundclt.blubrry.net/2020/11/17/tracie-ohonme/

Hemby Foundation

The Hemby Foundation is the charitable entity that supports the Novant Health Hemby Children’s Hospital, beneficiaries of the Novant Health Charlotte Marathon. While not technically a running nonprofit, they fight hard to protect and preserve the health of our children so they can grow strong and run someday!

To give: Support Hemby Children’s Hospital

To listen: https://runningaroundclt.blubrry.net/2021/09/28/jessica-osborn/

Cookies, and sweets, and cocktails, oh my!  We don’t want to completely fall off the running reindeer & sleigh during the holidays, but the temptations are great this time of year. Overindulgence can leave us feeling less than nimble, but all of those things are soooo good. What’s a runner to do?

Since we’ve been known to say, “Cheers!” with the best of them, and then still want to get up and log some miles, we decided to ask the pros how to enjoy the holidays while still sticking to a running plan.

Laura Horvat from Eat, Run, Thrive is a certified running coach and holds a Master’s Degree in Nutrition. She suggests following an 80/20 rule during this time of year.

“Eating well doesn’t need to be all or nothing! Eighty percent of the time, aim to eat nutrient-dense foods that will fuel your health and running goals. The other 20 percent? Enjoy your favorite holiday treats and the celebrations that come with the season,” adds Horvat.

For treats, we suggest picking “Santa Claus” foods – ones that only come around once a year. That means grandma’s casserole grandma doesn’t need to be off-limits.

Carbohydrates have also gotten a bad rap in the past. Chalk it up to those fad diets – runners know that carbs are life!

“Carbohydrates are your body’s preferred fuel source,” says Horvat. “Your running performance, hormones, mood, and cognitive function can all be negatively impacted by inadequate carb intake.” However, this doesn’t mean surviving on Christmas cookies alone. The type and quality of carbohydrates you eat DO matter. “Day-to-day, focus on filling your plate with mostly whole and minimally-processed foods, like whole grains, fruits, vegetables, and beans, rather than loading up on refined carbohydrates and added sugars.”

And how about alcohol? Studies have shown that moderate alcohol intake doesn’t really impede performance. “Moderate” is defined as one to two drinks for guys and one for gals (per day), so keep that in mind when you’re hitting up the bar after your brewery run.

Speaking of brewery runs and beer, NoDa Run Club hosts runs throughout the year, and they don’t stop during the holidays. A lot of runners love to hang out and have a beer or two after their run on Wednesday evenings at 6:30 or Noon on Sundays. The brewery offers a few lower-alcohol and lower-calorie brews that make great choices when you’re watching what you eat and drink.

“NoDa Brewing carries a few of these at a time, specifically lagers, seltzers, and goses, and even a session IPA,” says Jamaar Valentine, General Manager at NoDa Brewing. “Many of the brews are gluten-reduced as well.”

Whatever you do, don’t try to skip meals to “make up” for overindulging the day or night before a run. Running on an empty fuel tank is not a good idea. It’s best to just get back on track and start out on the right foot the next day. Regular, small meals and hydrating with water will get you back to normal in no time.

We know a lot of gatherings this time of year revolve around food and drink. Answer that challenge with one of your own: Consider starting a new tradition by inviting family and friends out for a run instead!

It’s the holiday season (It’s the holiday season!) and along with your hoop-de-do and dickory-dock, we’re coming in clutch with some gift ideas for the runner on your list—or some Christmastime treats to celebrate you. These gifts hit a lot of marks in our book: local, runner-related, and available!

Fleet Feet, Charlotte

HELE compression sleeves

Hele makes those wonderful compression socks and sleeves that can reduce swelling, improve circulation, and soothe tired and achy legs to accelerate recovery. And they are located right here in Charlotte! You can even find sleeves with branding from our local favorite, runCLTrun.

Cotopaxi bags

These are colorful and unique, definitely the coolest backpacks and daypacks around, with a focus on being ethically made, certified carbon-neutral, and using as many recycled materials as possible.

Ponya bands

These no-slip hair accessories are the perfect stocking stuffer! The moisture-wicking, micro-loop bamboo will keep the sweat out of your eyes so you can focus on your best performance. Plus, Ponya is a woman-owned company based out of Louisville, KY.

Vac & Dash, Albemarle

Aftershokz Aeropex headphones

An upgrade to the popular headphones that let you listen to your tunes while still being aware of your surroundings. As a bonus, Aeropex comes in two sizes — standard and mini — so our petite runners can wear them without them slipping off!

https://aftershokz.com/us/products/aeropex

Body Glide

No one likes chafing! Body Glide prevents chafing for runners, and comes in a number of varieties for men, women, outdoors, and now even your face — ideal for when you’re wearing a mask. You’re welcome.

The Stick Massager

Often imitated – not always duplicated, the original The Stick massager helps roll out those muscles after a tough workout. As simple and easy to use as… a stick. You can’t go wrong with this one!

Omega Sports

Goodr Sunglasses

Those Goodr people keep coming up with new designs with clever names.  And with their very affordable price tag, you can own or give 12 different pairs of them! These wonderful, lightweight, polarized, non-slip shades are perfect for runners.

TriggerPoint Impact Percussion Gun

The scientific jury may be out, but we know of a lot of runners who swear by this massage gun for recovery. Like any good massage, a percussion gun will increase blood flow while soothing sore muscles. Hypervolt line also available.

Garmin watches

From the basic model to all the bells and whistles, they’ve got wearable tech that will keep you motivated and on target through the new year. The folks at Omega Sports will help you figure out which one is best for your level of activity.

Charlotte Running Company

CRC branded apparel

Show off your Queen City pride with branded apparel from the hometown Charlotte Running Company. Their runr hats will shade your eyes and show your good taste – and they’re only available at Charlotte Running Company!

Ultra Running Company

Naked Band

A lightweight running belt with pockets for phones and running flasks (not included) in multiple sizes for just the right fit. Holds everything you need, and won’t bounce around while you run. Accessories can hold your trekking poles or race bibs, too. Clothing suggested 🙂

Salomon Sense Pro5 vest

This minimalist running vest keeps all of your supplies handy for a day running trails. Its ultra-comfy fit with no friction points is made of a quick-drying fabric that won’t weigh a ton as you sweat. Compatible with hydration bladder. And bonus: Two 500ml flasks included!

Run For Your Life

 Tee’s and Joggers

No list is complete without super-comfy tee’s and sweats for your winter day runs or relaxing by the fire afterward. These long-sleeved Run For Your Life T-shirts and joggers are perfect for both! Your favorite runner will appreciate that you thought of their post-run self-care, too.

And don’t forget to hang up your socks!

Yes, socks! Admit it, last year’s socks probably have holes in the toes and need to be replaced. We can do that! Our comfy, Merino wool-blend Feetures socks, along with our RFYL brand, make great stocking stuffers because runners always need socks. The old ones will make great reindeer sock puppets anyway! Cheers!