Blog: Feature Stories

A lot of people have “run a marathon” on their good ol’ bucket list. And if you’re about to check that box, then good for you!

By now, you’ve probably read all you can about race day strategies and tips, and you’re feeling ready. Nothing teaches like experience, so we tapped into friends and fans at runCLTrun for some tried and true advice. We’ve compiled a list of things you may not have thought or read about yet, from people who have been there and done this 26.2 thing before.

Get some rest

The taper is not for the faint of heart.  In the two weeks before your marathon, you will run less combined than your 20-mile long run. That’s how it’s supposed to work.  Don’t stress, and enjoy the downtime.

Carbo loading–  know when to say when

Carbo loading is definitely a thing, you just don’t have to do it the full two weeks before your race. Too much too long can add to some bloat and an uncomfortable feeling. The best time to really hit home with the simple carbs is 2-3 days before your race.

Your gear matters

Don’t go and get a fancy new one. Tried and true clothing is like an old friend: you know it’s not going to hurt, rub, chafe, or itch you. If you do get some new gear, good for you. Just make sure you’ve tested it on some long runs to make sure it measures up.

Embrace the layers

It may be colder at the start than it will be 2 – 3 hours in. Wear clothes that you can easily take off and toss. At the Novant Health Charlotte Marathon start, look for Ally’s collection bins to deposit your start line layers. Cast-off clothes will be donated to RunningWorks. Some people find gloves and arm warmers are all they need, and those are easily stashed in a waistband or shoved into a pocket.

Stick with the plan (and have a plan)

Everyone feels like they’re going to break the 2-hour world record at the beginning.  The biggest mistake beginners and experienced runners alike make is starting out too fast. Don’t do it! Stick with your plan, even in the earliest stages when you’re feeling energized. You’ll be glad when you don’t feel so spry that you stayed within your pace range from the start.

Have goals

It’s a good idea to have different levels of goals.  An “A” goal would be your very best race if all the stars align. A “B” goal would be the step down with which you would still be really happy. A “C” goal may be to just keep moving forward or not to walk. At the end of the day, everyone’s goal should be simply to get across that finish line with a smile.

Don’t drink the Kool-Aid

Literally. There may be people and parties along the route offering you more than Gatorade and bananas at their cheer stations. Unless you’ve ingested a shot of whiskey, sips of beer, or homemade cookies during your training runs, you may not want to do it at mile 22.

Do take the high fives

Hopefully, you’ll have some supporters out there on the course. Know where you’re planning on seeing them and look for them at those specific points. It’s much easier for you to spot them than it is for them to pick you out of hundreds of runners.

Know that it’s not always going to feel easy

If it was easy, everyone would do it.  Make sure you are prepared for the mental as well as physical lows you may feel. It helps to have a mantra or something you can tell yourself when you want to just stop.  Some dedicate miles to loved ones or causes.  Some repeat a motivational phrase that will help keep them focused on the goal, not the discomfort.

Enjoy your experience

All 26.2 miles of it! That’s what you trained for. That’s what you’re going to run. You CAN do this!

 

 

The best thing to do with a gift is to give it away. Okay, maybe not those prized new running shoes – but the running, at least. Share the running!

Jay Seago is a guy who shares the running. An outgoing regional director for Let Me Run, he didn’t even know he had a gift when he first picked up running in college — but it wasn’t long after that, that he started giving it away.

“The first race I ever did was in 1999. It was a 5k in Athens, Georgia, when I was 22,” says Jay. “I came in 3rd place so I was like, ‘I’m okay at this.’”

As a young soccer player, he’d had plenty of experience running around soccer fields. Then, in his first year of playing soccer for Virginia Tech, he discovered he did less running and more sitting — on the bench, that is, instead of playing. He left the team and picked up running a year later to stay in shape.

Before he knew it, he was a 25-year-old MBA in the workforce with a couple of 5k’s under his belt, when a co-worker suggested a half-marathon. So he decided to go for it. Why not? He ran a 1:31 and placed in his age group. Deciding he was still “okay at this,” he kept running.

And running. And running. Not training, mind you — just running, like Forrest Gump. Just running. His next half-marathon, the next year, without really training, was a 1:22. Competitors approached and asked him what he did to train, to drop so much time. He didn’t have anything to tell them. He just … ran.

Those competitors took him on his first 20-mile run, and told him he should do a marathon. Fast-forward through Phoenix, Marine Corps, and two Boston Marathons. Yup, still running.

But let’s back up now, to when Jay was getting his MBA. He would substitute teach at the local schools in Roanoke to pay bills, and help coach the distance runners on the school’s track team. Then he was head coach. Then he worked for a couple of years in a “cubicle life” after his MBA and realized…. He liked teaching and coaching better. Coaching flipped a switch — he had a gift. He wanted to give it away. He kept running and kept coaching.

“I hated working in a cubicle,” he says. “So I got a job teaching computer and wood shop.” A move to Charlotte in 2015 would set him up for the big life change that came next: the school he taught at didn’t have a track or cross country team, but it had Let Me Run, a running and character-building program for boys. He was off and running in a whole new coaching direction; a job opening as Let Me Run’s Regional Director for Charlotte made non-profit coaching his full-time work.

“There’s a whole curriculum and 14 lessons, each with a character-building theme. The character building is the most important part of Let Me Run,” says Jay. The program fit his passion for running and giving the gift of running to others, too. “The lessons are good for the kids, but also the adults.”

Learning to give his gift away opened a whole new world for Jay. He was studying for a new career as a realtor while working as Let Me Run’s Regional Director when COVID shut the world down. No realty classes, no Let Me Run. It was a tough transition, but he used the time to take his realtor classes online and start a new career. Even though he’s off and running in a new direction professionally, the giving back hasn’t stopped.

“With every transaction as a realtor, I give $500 to a non-profit,” says Jay. His donations rotate through 5 different groups, 4 of which are running related: Let Me Run, Girls On the Run, Running Works, and West Boulevard Ministries. (The fifth, Be There Dad, encourages men to play a bigger role in their children’s lives through volunteering.)

Sure, money is nice. But the real giving is time — and Jay still gives it away through running. He volunteers as a Sole Mate for Girls On the Run. He coaches 2 teams for Let Me Run. He volunteers for RunningWorks, which helps empower Charlotte’s homeless population by teaching life skills through running. And he took a deep dive into new territory with West Boulevard Ministries, leading a physical fitness and running group for boys along the high-poverty West Charlotte corridor. His sons accompany the boys as they train and compete in local 5k’s and even Around the Crown 10k as a team.

“We ran 800 yards, then walked 200, as a team,” he recounts. “We started and finished as a team.”

He also serves adult runners as Vice President of Charlotte Running Club, connecting local runners to groups that match their speed and endurance. Casting a wide net in Charlotte’s running community allows him to connect as a realtor, as he knows the schools and personality of the Queen City’s communities. And he can connect clients to a new home AND a local running club at the same time! And yes, that means everyone.

“If you run 100 feet, you’re a runner,” he says. “Don’t say you’re not a runner. Getting out and moving is really important, and anybody can improve!”

All of the volunteering has been the gift that keeps on giving.

“Coaching track and cross country are huge to me,” says Jay. “Thousands of athletes — It’s neat to see them become adults and go on to play college sports or become coaches, too.”

Not everyone has Jay’s gift or Jay’s energy. But Jay believes everyone can find their gift and give something — with the most valuable thing they can offer is time.

“It’s not about running, it’s about being there,” he affirms. “Lots of kids and adults need someone to ‘be there’ for them.”

Loneliness of the long-distance runner? If that’s not your bag – and that’s cool if it is – we’re here to remind you that some things really are better with friends. And that includes running. So, get your running posse together. The Novant Health Charlotte Marathon Relay or Half-Marathon Relay are your entry into one of the biggest celebrations of running in the city. If you’re looking for that tipping point, trust us; you can do this!

No time to train? No problem!

We get it. You’re busy with work, kids, school, CrossFit, or that other thing you do that isn’t running. Finding time to train for a marathon or half marathon might not seem like it fits into your schedule. The good news is relays shorten the training time required or downright eliminate it. With even a very basic level of fitness, most anyone can get ready to cover a 3-to-5-mile relay leg in just a few weeks.

Push yourself. Or don’t.

Got fast friends? Good for you! Get them together and flat out crush the competition or just see how quickly you can cover the distance. Or don’t! Relays are an honest-to-goodness “no pressure” environment if you want them to be. Have fun, enjoy the experience, wear costumes, ruck it… totally your call. Relays are also a great opportunity if injury sets back your training, or you just don’t want to miss out on the fun. FOMO, anyone?

Teamwork makes the dream work.

Relays are an actual factual shared experience. And not in a “misery loves company” kind of way. You’ll get to skip the “sweaty van” thing, but there’s coordination, communication, and – depending on how you want to roll – a healthy dose of comedic relief involved. If relay running delivers on anything, it almost always nets a few good stories. Ah, memories…

Cash in on your hard-earned fitness.

Did you or will you run a marathon this fall? Did your “A” race not work out as planned? Or maybe you’re just one of those runners who’s always sitting on “ready.” Doesn’t matter. Running a relay is a great way to capitalize once more on all the work you put in leading up to another event. Might as well get the most from it.

And you can (kinda) check one off the old bucket list.

If a marathon or half marathon is one of those boxes you’ve wanted to check, here’s your chance. A relay also gives you the opportunity to get a feel for the entire experience. Heck, we’re pretty sure it’ll inspire you to want to tackle your distance of choice solo. And if not, that’s fine, too. You’ll have earned bragging rights and a finishers’ medal for your part in the team effort. Good for you!

One last thing. The Novant Health Charlotte Marathon relay and half marathon relay are also the most cost-effective ways to bring your friends together for the fun and the run. And yes, you’ll still all get medals, event shirts, post-race goodies, and beers. What’s not to like about that? Registration is open at thecharlottemarathon.com

 

Planning an event that has something for everyone is tough, just ask anyone who’s thrown a party of any kind. There’s a lot to think about from planning, food, and drinks, ordering supplies, and booking entertainment, and getting people to RSVP.

Putting on the Novant Health Charlotte Marathon weekend is a lot like throwing a party. Toss in the logistics to manage thousands of runners, volunteers, and spectators, a 13.1 or 26.2 mile route that has to be smoothly connected, street closures, police protection, weather, safety, and traffic… it becomes a massive undertaking.

Tim Rhodes, the director of the Novant Health Charlotte Marathon (previously called Thunder Road Marathon) since its inception in 2005, can certainly attest to that. He is wholly invested in making Charlotte’s only full marathon and the events that go along with it — including a 5K, a half marathon and relay, and a marathon relay– better for everyone. That’s why he took out all of the hills in this year’s course and made it pancake flat.

That last part isn’t really going to happen.

“It’s called uptown for a reason; it’s the highest point in Charlotte.  If we want to finish up there, we’ve got to get there and that involves some hills,” he says. Though by going back to the drawing board this year, Rhodes and his team, “wanted to be more responsive to comments about the hills and try to reduce the impact of them along the course as best we could.”

What else has changed in the courses in 2021?  The half will have runners spend more time in neighborhoods than on busy streets. “That’s much better,” added Rhodes. “You can’t beat running under tree-lined streets with neighbors who come out of their homes to cheer on runners.”

The half marathon, which shares a route with the full marathon for the first 12.8-ish miles, also goes through Latta Park in Dilworth, one of the most active, historical and beautiful neighborhoods around. And this year, the half marathon also includes a relay.

“We want to keep it all interesting and fun for runners,” says Rhodes, who has been through a few variations of the course over the years. “We usually have about double the amount of runners doing the half than we do the full. When you’re running with a pack of three and two of them split off to finish the half and there’s one still going for the full… we want that runner to have a great experience in that back half of the course.”

Two of the biggest changes between miles 13.1 and 26.2 are the addition of Little Sugar Creek Greenway and portions of out-and-back. Usually, runners are pretty spread out at mile, say, 18.  It’s tougher to run if you’re all alone on a stretch of street when you’re tired.  Rhodes took that into consideration when tweaking the route at that point.  “Out-and-backs are just more fun. You get to see other runners and have some interaction, maybe give some encouragement.”

Out-and-backs also allow for a reduction of resources, something about which Rhodes is very cognizant. “We have a great partnership with CMPD and Park and Recreation and we want to be mindful of the effect we have on our police force.”

The full course keeps the lively neighborhoods of NoDa and Plaza Midwood, where people have been known to offer runners more than just Gatorade.

Both races still finish uptown, among the beautiful buildings that make up our skyline, That scene is worth the climb to get there.

Rhodes is most looking forward to seeing the people that make this event so great: he wants to say “good job” and congratulate you and celebrate your accomplishment. He wants to see your smile. He wants to hear your feedback on how he and his team can help make the Novant Health Charlotte Marathon events more inclusive, more fun for everyone.

This party is happening on November 13 and you are cordially invited. Registration and more info are available at runcharlotte.com Note: Want to see the course in person before then? Take part in one or both of these preview runs!

COURSE PREVIEWS:

10/23/21:  The Run Far Program will host a preview of the first half.  

10/30:  The Run Far Program will host a preview of the second half of the marathon course.  

For both (10/23 and 10/30) we will meet at BB&T baseball field on S Mint. at 6:15 am.  Both will have pace groups and 10-mile options. You do not need to be a member of Run Far to participate. 

 

 

The “Dog Days of Summer” are now behind us, and the heat is giving us a break as we head into fall — a perfect time to start the “Dog Days of Running.” We know not every dog loves to run with their owners, but if you have one suited to a few miles on a leash, they can be a great running companion and accountability partner, to boot.

We talked to Dr. Tom Watson, a veterinary orthopedic and soft tissue surgeon at Carolina Veterinary Medical Hospital, about how to safely run with dogs. In addition to being a well-known veterinarian and a regular on many local media outlets, Dr. Watson is also an avid runner and ‘dad’ to numerous rescue pups over the years.

“Your dog will be the most loyal running partner you’ve ever had,” Dr. Watson reminds us. “It’s a good thing, promotes bonding between dog and owner, offers exercise, and it’s fun!” He shared both his professional and personal experience with us to make sure you keep your doggo safe while you get your miles in.

Weather

Too hot? Too cold? It may not be a good time to take your pup along. In summers, hot pavement can burn dogs’ pads, even though their feet are tougher than ours. If you wouldn’t consider running more than a few feet barefoot, or placing your hand on the pavement for more than a few seconds, then your dog shouldn’t either. And don’t forget the sheer misery of that fur coat they’re wearing: “Dogs can’t sweat,” says Dr. Watson. “They have to pant to dissipate heat.”

Think about it, if you couldn’t breathe fast enough to get air and stay cool, how far would you continue to run? You’d probably pull over under a tree for a few minutes, and your pup should too. “Dogs can be struggling, but they’re going to do everything they can to keep up with you,” says Dr. Watson. Don’t make them choose — they want to be with you, so run in the early mornings or on shaded trails when the sun shines brightest.

The cold weather can be a shivering experience for a dog with short hair, too. If you have a thin-skinned (or furred) dog, consider getting them a well-fitted coat. And while some breeds, like Huskies, are suited to running in snow, check their feet — ice can get compacted between their toes and cause problems. It might be worth the investment to get them booties (which are also very cute). Also be sure to rinse their paws when you get home in case there are salt or chemicals on the road.

Breed

All dogs love to play, but not all are built for running. Dogs with short legs are meant for short distances — not marathon training. Take them on your warm-up walks and finish with a short jog down the block before you go on your long run. Also, dogs with “smushed faces” — called brachycephalic — are adorable and loving pets, but not well-suited for running because of their breathing mechanism. Stick to playing fetch with these cuties like bulldogs and pugs.

So what IS a good breed?

“For the average runner, the longer-legged the dog, the better,” says Dr. Watson. Labs, Goldens, Huskies, Dalmatian, and shepherds are just a few breeds that usually make good running companions. Greyhounds, known for speedy sprints, usually do not, FYI. And note that even if the breed is one that generally makes a good running companion, dogs’ personalities can be like people’s — some would simply rather stay home and watch Netflix than bolt out the door at 5 a.m. with you. You know your dog best!

Build Up Gradually

You didn’t run marathons as a toddler, did you? (Though your mother may have stories about your sprints!) Then don’t expect a puppy to run 5 miles on his first trip out the door. Spend those first months going for walks together, building strength and endurance, and especially, WORKING ON MANNERS. A dog with bad manners will make a bad running companion if it darts for every squirrel, cat, and fellow runner on the route, or is constantly tripping you. You can throw in a block or two of running with each walk until they can follow you for more.

“Wait until they’re 6 months, at least, before you do some longer running,” says Dr. Watson. This helps their bone and muscle development as well as those all-important manners. You don’t want to create an early injury that plagues them for years, so start slow. “A smaller pup can go 5 to 10 minutes at most.” From there, add a little running at a time — walk, slow jog, moderate jog, back to a walk. If they can stop, sit, and stay on command, you can take off again. Dogs generally reach adulthood at a year, so leave serious running until then.

“When your dog starts lagging, or they stop and sit down, they’ve had too much,” says Dr. Watson. “That’s how they say I’m done. Read the room, know your pet.”

Hydrate!

Don’t let your dog drink a gallon of water before a run, because that can cause a life-threatening condition called bloat. (This applies to food, too — don’t let them eat before running, either.) Instead, bring a water bottle so they can drink out of your hand or a collapsible cup if they start panting excessively. You can also build your route around water fountains, ( https://runcharlotte.com/water-fountain-map/ ) or stash a gallon or two of water on your route ahead of time. Dr. Watson says a run of 45 minutes or less should be fine — just make sure plenty of clean water is available when you get home.

Warm Up, Cool Down

Just like you need a stretch before you run, your dog can use one too. They may not do lunges (though that would be funny!), but a warm-up walk is a great way to stretch their legs and get them ready for something faster. There are even ways to stretch your dog’s legs and massage his muscles to get him rolling out the door more safely.

After your run, make sure you cool down adequately. That means walking until your heart rate comes down and your dog’s panting slows a little. And again, WATER! They need it and so do you. If they seem hot, pour a little over their heads to cool them, but don’t send them into a cold tub or a pool too quickly.

“If a dog seems overheated, a sudden cool down can be dangerous,” says Dr. Watson. “It can send them into shock.” Let them cool gradually as they drink water, and give them a little massage while you do your cool-down stretches.

Other considerations:

Your leash – Don’t use the retractable kind. Dr. Watson says he’s seen more than one dog who darted into traffic and got hit by a car. Instead, use a fixed-length leash, no more than 6 feet long. For a very well-behaved dog, a nylon choker-type cord is lightweight and can be taken off and easily carried in areas where it is safe and legal, with no other people or dogs around. Remember, if you let your dog run off-leash, he has to be exceptionally trained to come when called the first time, even with distractions.

Age – We all get a little slower at a certain age, and dogs are no different. Your running buddy will always try to keep up, even when he shouldn’t. “If he’s slowing down, or has trouble going up and down stairs and in and out of cars,” says Dr. Watson, “you know he’s not the same as he used to be.” That’s a tough reality when it hits, for pets or for people. If he starts lagging behind, give him a break. And some days, like all of us, he’s just not feeling it. Time to turn around and head home.

Pee Breaks – If you don’t like stopping for them (the dog’s, not yours), make sure there’s ample opportunity to “go” before you say “go” on that run. And don’t forget to bring bags for the poops — and please dispose of them properly! No one wants to see your poop bag. If you don’t feel like carrying it, make sure you leave it where you can pick it up on the way back. Some neighborhoods and greenways even have trash cans.

Check with Your Vet – It’s always good to ask your vet if your dog is a good candidate for running. If your dog is overweight, it’s worth looking into a better diet along with exercise to get them in better shape.

All that said, enjoy your run together!