Blog: Feature Stories

Fall racing and events are back in Charlotte and we’re here FOR it. If it’s been a minute since you’ve lined up at a real, live starting line or it’s your very first go-round, welcome. Or welcome back!

You can’t control the weather, but having a great race day plan can make your experience that much better. We believe in learning from the best, so we tapped into the expertise of the local Charlotte running community for these tips to help you prep like a pro!

Remember to breathe
This is a good one to remember, you know, in general. Sometimes in a high anxiety environment, our breathing can become shallow and rapid. Try to take some deep breaths, keep your cool. Here are a few to try to calm those nerves. 

Carry water during your training
You don’t want any surprises on race day. If you hate carrying a handheld, it’s important to know that before you line up. By carrying what you need, you take out the crowded water stops during the race.

Practice your fuel and hydration on long runs
Not only is it important to know how you’re going to get your water and nutrition during your race, you want to know what works for you. Some gels, bars, or gummies can wreak havoc on your GI tract– that would be highly beneficial to know before you go for a PR at your A race.

Negative splits yield the best results
The hope for all races is that you can speed up or at least maintain your goal pace during the second half of the race. That’s called a negative split, which means you’re feeling good enough to speed it up a little when it counts.

Pee before
Who likes to run with a full bladder? No one. Use those porta potties with pride, and don’t forget the hand sanitizer.

Dial in those playlists
Have multiple running playlists ready to go so you don’t get tired of listening to the same music.Good tunes can make the run speed by or at least take the edge off. Just remember to always be aware of your surroundings and turn down the volume enough to be able to hear those around you. You never know when someone could yell at you that you missed a turn and are going the wrong way!

Stress less, sleep more
Before your big race, make sure to turn down your stress and get some good sleep and nutrition. Two nights before is the most important sleep. Stress impacts our mind and body in ways that can affect our training and racing. Keep it as low as you can — nerves can serve a purpose with some adrenaline at the start, but losing sleep over an event is never a positive.  Some tips for getting a good night’s sleep can be found here.

Nothing new on race day
It’s not good to find out on race day that those shorts you bought specifically for the race actually chafe or the new socks give you blisters. Use the old standbys — your lucky underwear needs you! — and save the shiny new things for a practice run.

Don’t be that person
Most all events have chip timing. If you’re new to the running events thing, that means no matter where you start in the group, the clock on your start and finish time doesn’t begin until you cross the start line. So need to push anyone out of the way or trip anyone to get in front of them. Seriously; that can get downright dangerous. And like that one guy says, “fast people line up front, good-looking people toward the rear.” Figure out where you fit into the mix.

HAVE FUN!
This may be the most important tip of all. Remember: we GET to do this, folks. Enjoy the ride!

There are plenty of events at which to sharpen your pre-race routine between now and November’s Novant Health Charlotte Marathon weekend. Check out our race calendar here: https://runcharlotte.com/lets-run/

What’s your best pre-race tip? Share it with us at ed@runcharlotte.com

If you’ve ever had to take your child to the hospital — especially in an emergency — you know how scary it can be for you and for them. Novant Health Charlotte Marathon is proud of the fact that proceeds from the annual event help some of the most vulnerable members of our community find comfort at that unsettling time.

The Novant Health Charlotte Marathon has donated nearly $200,000 to the Novant Health Hemby Children’s Hospital child life program since 2014, including a $37,732 donation in 2019. During the past year, the marathon’s donations supported two big projects aimed at families of children in the hospital’s care.

The Ronald McDonald Family Room at Caroline’s Corner is an extension of the kind of care families receive at Ronald McDonald House during a child’s hospital stay. The 1,100-square-foot space has comfortable seating, work stations, and even showers for family members who don’t want to leave the hospital when their little ones are receiving care.

“The Ronald McDonald Family Room is a place of respite for families, where they can do laundry, shower, or cook a meal if they need to,” says Jessica Osborn, a Hemby Children’s Hospital Ambassador and new mom herself. “We’ve been enjoying watching our families utilizing that space.”

The Family Room is an extension of a quiet place John and Ginny Comly had envisioned for Hemby’s pediatric staff in honor of their daughter Caroline. Caroline had unexpectedly passed away from bacterial meningitis in 2018 when she was just an infant, and her family wanted to create a place where her name would be remembered. The new Ronald McDonald Family Room enlarges the space in Caroline’s Corner for families with children in the unit.

The other project is renovation of an indoor-outdoor playground into a magical place “under the sea.” The new Blume Family Playground recognizes that “play is the work of children” and allows them to learn and grow through fun experiences. It also gives children and their families a chance to take a break from the stress of being in the hospital.

The 3,971-square-foot updated playground, located right at the hospital’s entrance, has a colorful collection of sea creatures as climbing and musical toys, with a pirate ship (everyone’s favorite!) as a centerpiece of the floor. Lights on the ceiling evoke bubbles on the surface of a calming blue sea above. The space honors 5-year-old Sherri Blume, who received care for a brain tumor at the hospital more than 50 years ago, in 1967. Sherri’s family has kept in touch with her care team over the years and enjoys creating a fun legacy in her name. The playground upgrade has been in the works for a while, says Osborne.

“It’s just such a unique space we can offer the patients,” she says. “The opportunity to see your children play when you’re going through a tough time — I think it’s invaluable to parents. It’s helpful for parents to get to watch those moments.” Because the area is an indoor/outdoor space, families can enjoy fresh air on the playground while being protected from the elements.

The “under the sea” theme also extends to another Charlotte Marathon-supported part of Presbyterian Hospital, outside of Hemby — the radiology suite. While children can receive most of their care at Hemby Children’s Hospital, their radiological tests occur in a separate unit over in the main hospital — so the Novant Health Foundation brought a little bit of the fun to them over there.

“We outfitted a room to be an “under the sea” theme — with an MRI cover and mural on the wall,” says Osborn. “We created beautiful places that make this space less scary.” The MRI cover makes the machine look like a pirate ship, and even adults getting MRI’s love it! VR goggles allow patients to slip their minds into a different place, where they can play games, meditate, or do visualization.

More projects are in the works for 2021 and beyond, as pediatric staff work tirelessly under the extreme conditions brought on by COVID-19. The Delta variant of the virus is affecting more children than the initial strain, and staff is working non-stop to care for each little patient.

In 2022, Hemby Children’s Hospital will break ground on expansions of their NICU and clinics for their Hematology and Oncology patients (cancer and blood diseases). The NICU unit will add 12 new patient beds, lactation rooms for moms and babies, family restrooms, and enhanced staff areas. The pediatric cancer center will expand its clinic space, double the number of clinical labs, and give families areas to rest while patients are receiving treatment.

“One of the things that makes Hemby special is the incredible, skilled team members that can provide great care, but it’s also small enough to provide intimate care to our patients,” says Osborn. The clinical team passes along suggestions to let the Child Life Team, administration, and foundation know “what areas need a little love.”

The result is child- and patient-centered areas to ease the stress of a hospital visit like the new and renovated areas above, along with a teen room, indoor play area, and arts and crafts, toys, and movies.

“Watching our team members rise to the occasion is a pretty special thing to witness,” says Osborn. “It shows the true passion they have for their patients.”

After all, caring for children is like a marathon – not a sprint. Your participation in the Novant Health Charlotte Marathon events helps fuel that journey.

To donate to projects at Hemby Children’s Hospital, sign up for the Novant Health Charlotte Marathon! Or go to SupportNovantHealth.org, and choose Hemby Children’s Hospital to determine where your gift will be spent.

You can’t browse your social media without hearing about a new diet everyone is trying, and if you’re a certain age… that “unwanted belly fat” ad is constantly dancing across your screen. Who hasn’t been tempted to click?

Let’s face it, some of us run to compete in marathons, and some of us run for “some exercise/ to keep fit/ to lose a couple of pounds.” If you’re one of the latter, don’t fall for the latest/greatest/sure-fire thing to help you lose that last 10 (or even the first 10), says registered dietician Matt Dengler of RxRD Nutrition.

He hears about these 10-day, 30-day, 60-day diets all the time, because it’s his business to help you continue to reach your health and nutrition goals AFTER you’ve gone on — and off — those diets. He posted a handy chart from scientist Asker Jeukendrup at mysportscience.com to show you how they work. See what they have in common?

“I don’t like that word diet,” says Dengler. “Not where you don’t eat your favorite foods.”

Okay, we’re listening….

“I don’t care what you call it, there’s nothing magical about any of those,” he says about the alphabet of diets like keto, paleo, low fat/ low calorie/ low carb, and all the rest. “The question is, ‘Can you do it? Does it fit your lifestyle for a period of time?’”

The problem with diets that ask you to do something for a predetermined amount of days — which we all agree look very doable in that short time frame — is that those days come to an end, says Dengler. And then what?

“You always have your eyes on your endpoint,” he continues. “The problem is, you’re so relieved that on day 91, 61, or 31, you’re going to go crazy on whatever you were missing.” Oh yeah — pizza, beer, wings, cake? Yes!

“You’ll feel really bad, and then you’ll go back to what you were doing before because you’re thinking about how bad your diet was,” he tells us. “It’s not a lifestyle plan. Even if they’re successful early on, they can’t keep up. They’re so restrictive, they’re not built for longevity.” And that’s why they’re referred to as “yo-yo” diets.

For instance, “keto” is about putting your body into a state of ketosis to burn fat for energy, which actually isn’t healthy, says Dengler. It’s for when you’re on a desert island hoping to live long enough to get rescued.

“Your body does not like ketosis,” he says. “It’s not a good place to be. It was never meant to be a weight loss thing.”

How about low carb? You know — you get to eat all of those yummy fats but cut out the sugars and starches that add calories. Nope, says Dengler. “Eating fats for a long period of time is bad for our heart.” Don’t sacrifice your arteries for a few pounds or you could hurt your ticker.

And what about cutting out all those fats? Difference scenario, same answer: “Are they eliminating an entire macronutrient? Huge red flag! It’s a bad diet,” he says. Yes, even if your favorite athlete is doing it. You’re not Tom Brady or Dwayne “The Rock” Johnson, and you don’t have their team of experts guiding you.

And no, don’t think you’re going to “jump-start” a weight loss or healthy lifestyle by doing a named, calorie-restricting diet, says Dengler. If you want to jump-start a healthier lifestyle, just do it! Keeping with the running analogies, healthy eating, and weight control are a marathon, not a sprint.

Let’s start with what you’re eating. Your plate will look different if you’re a run-to-keep-pounds-off runner versus a serious marathon competitor or triathlete.

If you’re the former, your plate needs to look like the U.S. Government’s “Choose My Plate” option:

Half of your plate should be fruits and vegetables, one-fourth should be carbs, and one-fourth should be protein, says Dengler. We know this, right? But sometimes we have to wrap our heads around it in a different way to make it work for us.

“We tend to make the entree (the protein) the star of the show, and the other foods are the side dishes,” he relates. “But fruits and veggies should be the star of the show, with carbs and proteins as side dishes.” Ahhhhhhh…. That works! Think of your diet as plant-based for starters — but that doesn’t mean you don’t eat meat, says Dengler. It just means you eat more plants. And yes, you can still have a sweet treat or a beer. Just remember to include it in your overall meal plan so you can cut back another carb or sweet.

This way of looking at our daily food consumption should work for anyone doing less than two hours of training a day, he says. If you are a professional athlete or a seriously competitive amateur who trains more than two hours a day, flip your plate. Dengler says to eat more grains and carbs — up to half of your plate. That will give you the fuel you need to keep your energy level where it needs to be.

For the rest of us, rearrange your plate and your thinking, and learn how to measure your success in ways other than stepping on a scale.

“Weight is a gravitational pull to the earth, but says nothing about body composition,” he notes, so don’t rely on your scale to tell you everything you need to know. In fact, you may not want to look at it at all!

“The scale is one piece of the puzzle, but it’s the most discouraging piece. It’s never going fast enough,” he says. “You’re always going to be unhappy — even if you reach your goal!” So let’s look at other ways to measure your success.

“How are you doing? How do you feel? How is sleep? How do your clothes fit? How are your workouts?” he asks. These are real measures of success. Start with a piece of clothing you want to look great in, and keep trying it on until it fits the way you want it to. Keep a food journal. Take before, during, and after pictures. If you can, track your muscle mass and body fat percentage. Those are the results you want.

Sit down and write out your goals. Consider your lifestyle. Make a plan to do what’s doable on a consistent basis, for life. THAT’s the diet you should be on, says Dengler.

“If you can stay consistent,” he says, “that’s the best diet.”

Running is just great! It makes us feel good, gives us joy, and provides us an escape – if only for a few miles – from all of the other stuff that’s going on around us. Yep. Running really is great. Until it’s not. 

Sometimes we just don’t want to get out there. Heck, sometimes we don’t even want to get out of the bed when it’s this hot and gross out there, much less go to the trouble of getting dressed and sunscreened, filling water bottles, picking a route, etc., etc. Then there’s the laundry and shoes… first world problems, for sure, but still. It’s enough to fuel this starter list of stuff we just hate about running in Charlotte.

Run Clubs and Brewery Runs

How can we possibly be in two, three, or more places at one time? And there seems to be a run from a Charlotte area brewery nearly every day of the week—even Sundays! Clearly, “I don’t have anyone to run with,” is no longer an excuse. Thanks for ruining that for us, run clubs. 

Running Specialty Shops 

Amazon Prime next day shipping at least buys us an extra day of not running, but dang it—of course, there’s a local specialty running shop probably on the way to or from wherever we’re going today that’ll be just more than happy to help us find the right shoe for the kind of running we prefer. Why do they have to be so damned helpful and convenient? 

Races, Fun Runs, and Events 

Look, our dance card is pretty full these days. We’ve got people to see and places to go. And chores. We’ve got those, too. Almost forgot about those. At least these weekend races might get us out of some of this yardwork. It’ll be leaf season around here soon enough. If we plan it right, we could skip out on every Saturday morning chore list. Most of these runs benefit some nonprofit, right? OK, cool. We don’t feel as guilty leaving the rest of the family with rakes in hands.

Roads, Trails, and Greenways 

Really, how are we supposed to choose “where” to go run around here? Checking these Strava heat maps leaves us with some serious analysis paralysis here, people. Might be shopping for the old “Magic 8 Ball” as a new addition to the training tool box. Looking at you, specialty running shops. 

All These Runners 

Whatever happened to the “loneliness of the long distance runner,” anyway? No matter how early or late a start we get, no matter the location, there’s always someone else out here. And nearly every one of them wants to wave or say, “hi” or “looking good.” Honestly, do we look that bad out there? We can handle it…  

Honestly, who asked for all of these friendly, positive runners hanging around?  Can’t we get any solitude? 

When it’s time to fit in your run, you want to get OUT there.  Our time is limited, so who has more for a warm-up? 

We hear you. Not to mention that when it’s 157 degrees outside in summer in Charlotte — the term “warm up” can seem downright silly.  The warm up is important though, for a lot of reasons. 

As Dr. Doug Bradberry of Greenapple Sports notes, “A good warmup is important for both injury prevention and your body’s ability to train well. It is time well spent.”  

Our muscles get “cold” and tight when we don’t use them for a period of time. Think about taffy…if it’s ice cold and you tweak it, it’s more likely to snap than if it’s all warm and flexible. You want to be the flexible taffy. 

By doing a warm up, our heart rate is gradually increased as opposed to going from average to Zone 5 in a matter of 5 seconds.  No one likes to feel as if their heart may explode.

So what should you do? “Anything that elevates your heart rate will warm the body and be beneficial, but a good warmup will focus on the movement patterns that you need for the workout”, says Bradberry.  “You want to get the joints moving in the direction you need and get blood to the muscles that you are going to use. With running, we want to get the legs moving forwards and backwards.”

Our friend Phil Sanford, who is an RRCA running coach, agrees. “Starting cold could open your body up to injury if you start the run with a burst of speed and energy. A warm-up could be as simple as a jog for a few minutes followed by dynamic stretching. The three dynamic stretches that I recommend to all runners before a run are high knees, butt kicks, and skips.”  These don’t take a lot of time and have proven to be very effective at waking up the body.

“After sitting at a desk all day, your muscles fall asleep! Your muscles need to be reminded that it is time to fire so activation exercises are important before any run,” says Kelly Fillnow, coach at Fillnow Coaching and tri-athlete extraordinaire. 

“Our go to activation exercises include standing fire hydrants with a band, lateral walks with a band, and the Running Man. All of these exercises will help to target the sleepy glutes and will get your body prepared to run.”

In the absence of all time and if you simply can’t fit in a set of dedicated warm-up exercises, you should at least start your run at a substantially slower pace than your usual for about a mile. 

Make the time for a few minutes of warming up, yes even when it’s the dead of summer, and your body will be happier.