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Blog: Feature Stories

Let Me Run Readies for Return with Curriculum Reframed for the Times

June 3, 2021 by admin

Last week, my 10-year-old son mused out loud, “I wish there was a Girls on the Run for boys!” He knew his sister had done the popular club in 4th grade, and he wanted his turn.

Back in the late 1990’s, Girls on the Run coach Ashley Armistead thought the same thing. With a degree in Nursing, and another in Health and Sport Science, experience as a GOTR coach, and two little boys of her own, she set out to create a program that met boys’ needs — and not just physically, but mentally and emotionally too.

 

“We want our children to live to their full potential,” says Armistead. “Any avenue to their total wellness will help them self-actualize and live to their full potential.”

She challenged the notion that “boys will be boys.”

Armistead says working as a Sport Science major at Wake Forest opened her eyes to the role mental and emotional health play in overall physical wellness. She witnessed the “Boy Code” that boys try to live up to — limiting their emotions in order to “act” like boys. She read about Boy Code in Dr. William Pollack’s book Real Boys, and knew she had to do something. In it, Pollack states that boys are only allowed to lead half of their emotional lives, even though boys and girls possess roughly the same amount of testosterone until about age 10, and research has shown infant boys show more emotion than infant girls.

“I was worried about messages they get (to turn emotions inward), that can turn into violence, substance abuse, even suicide,” says Armistead. “I wanted an activity where they could get positive feedback and live as a whole person.”

Armistead set to work, holding a town hall meeting with parents, coaches, educators, and businessmen and women. Nearly ten years later, she launched Let Me Run, which seeks to give boys positive affirmations about their own strength and to redefine success to include empathy, teamwork, and supporting others. These skills are developed through activities for cardiovascular fitness and total body strength.

“The more that we can spread the message in the community that nurture is more powerful than nature,” says Armistead, “the more we can teach people about the development of boys, and not put them in a box and live to the stereotype. They are fully human and should get a chance to live their potential.”

Running and teamwork activities provide the framework to teach important lessons. Besides being a great social outlet, running prevents or decreases chronic illnesses like obesity, diabetes, and heart disease. Regular exercise increases learning rates, focus, and memory, which help academic performance. It also increases dopamine — which can help decrease depression, fights, addiction, and other negative behaviors.

It was important to Armistead to reach these boys at an early age, because “gender intensification” happens in middle school, as many of us remember. Let Me Run focuses on boys in elementary and middle school for that reason.

The idea caught on quickly. In just ten years, Let Me Run has increased its footprint to 56 regional offices across the country. Even though the pandemic put a pause on school programs, leaders have used the time to reframe the curriculum for the times we live in. New components will teach boys to process trauma (such as deaths, illnesses, and isolation from COVID-19), as well as teach equity and equality overa ll genders and races.

“Testosterone is not bad if channeled correctly,” asserts Armistead. “It can be nurtured to the right outlet.”

Let Me Run will release its new training modules for coaches over the summer, and put its reframed curriculum and parent guide to work in the fall. Summer camps will allow Let Me Run to reintroduce the program to boys before school begins in the fall. Armistead says she’s grateful for how the program has achieved its goals and continues to set new ones.

“It gives boys a shot to consider who their best selves are, and what it means to be healthy on the inside and out.”

Keep up with Let Me Run, register, or explore volunteer opportunities at https://charlotte.letmerun.org/

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Off and Running – RunCharlotte’s Summer Track Series Returns!

May 24, 2021 by admin

After a year off, RunCharlotte is bringing the Summer Track Series back for 5 Tuesdays in June. For one low price, you can test your speed all 5 meets, and kids 10 & Under can run untimed heats of some races for FREE!

“It’s open to everyone. Everyone is invited to come regardless of age or ability,” says RunCharlotte’s Tim Rhodes, event director for the Summer Track Series and Managing Partner of the Novant Health Charlotte Marathon. “We do it for fun — it’s a very family-oriented event. We try to price it so the whole family can come, jump in, and compete.”

The Series has a great history in Charlotte. For more than 3 decades — with the exception of 2020 — the Summer Track Series has been allowing everyone from toddlers to high school athletes to champion marathoners to show their speed. There is truly something for everyone.

“It’s a Charlotte tradition, and it will be good to be out with everybody again,” says Rhodes. The 50 Meter Dash is a real highlight, says Rhodes, with everyone from speedy 2-year-olds to rambunctious 10-year-olds racing down the track in separate heats. “I’m excited about it. It looks like our community is opening up again, and we can’t wait to be out and see everybody.”

For $39 (and a $4.25 signup fee), adults can choose from 1 Mile, 800 Meter, 3200 Meter (except June 15), and 5,000 Meter (except June 15 and June 29) events. Students get the same options for $29 (and a $3.25 signup fee). Single meet entry fees are $10 for adults and $7 for students. There are no qualifying standards, except for the Championship Mile.

The Top 10 men and women in the mile race out of the first four Tuesdays will qualify for the Championship Mile on June 29. Winners of each will get a $100 prize as long as they meet the minimum times.

Kids can run separate and untimed heats of 50 & 100 Meter Dash, 200 Meter, Kids’ 4×100, and 400 Meter races for FREE! Bring the whole family!

Races are all run at the Myers Park High School track starting at 6 p.m.

Per state COVID guidelines, no masks are required at this outdoor event.

Ready to run? Sign up here: https://runsignup.com/Race/NC/Charlotte/RunForYourLifeSummerTrackSeries

See you at the track!

 

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How Long is Too Long to Miss Training Before It Affects You?

May 20, 2021 by admin

We love to run. We have training plans, schedules, and blocks marked off on our calendars just for the “me” time on the open road (or trail or greenway). But then life happens — a big project, a sore ankle, a sick child, or — if you’ve been there — giving birth or having surgery. Suddenly, you’re out for days or weeks.

So how long is too long before we have to worry about losing the condition we’re in?

The answer is akin to asking, “How fast can I run in 5 years?” or “How far can I ride when I’m 52?” It depends — on a lot.

“There really isn’t a one-size-fits-all for this — we are all a study of one,” says Lisa Landrum, creator of runCLTrun and head coach and owner of ForwardMotionXC. “A lot of factors come into play, like how long you’ve been running prior to the break, or how much you’ve been training and at what intensity.”

Research backs that up, agrees Dr. Karan Shukla, a physician at Novant Health Randolph Family and Sports Medicine.

“It depends on the baseline level of functioning,” says Dr. Shukla. “It’s different for a high-level athlete or basic athlete, or non-athlete.”

A study of adolescent athletes who have been training for a year (I know, we’re past that, but it’s still good data) could go as long as three weeks without losing muscle mass and aerobic capacity.

On the other hand, beginners lost their fitness a lot more quickly. Researchers put sedentary individuals on a bicycle training program for two months, which increased their aerobic capacity, then took them off for another two months. The subjects regressed to pre-fitness levels.

And a study of active seniors in a residential home found 12 weeks off caused them to lose their fitness levels, but they could regain quickly after they returned to activity. Sedentary seniors who started a fitness program and then took 12 weeks off lost their fitness more quickly and had a longer road to regaining it, says Dr. Shukla.

Okay, we know most of us fall somewhere in between. When should we worry?

“In a moderately active person, 12 weeks of inactivity is associated with the most measurable decline in physical function,” says Dr. Shukla. “It’s too long.”

For active runners in training, two weeks is about the limit of time off before losing aerobic capacity. Studies back this up: Runners who’ve been training at least 4-6 months don’t lose the capacity for the body to transport and use oxygen during exercise for up to two weeks. After that, levels start dropping.

Landrum sees this “where the rubber meets the road,” so to speak, with runners she works with. “Theoretically and very generally speaking, aerobic capacity starts to decline after a week or two of no running,” she says.

But if you must — we all need time off sometimes — cross-training will get you through it and reduce loss.

“Strength training, cross-training, flexibility, and core exercises,” advises Dr. Shukla. “Your body has muscle memory.” He also acknowledges some illnesses or injuries require longer recoveries. Childbirth or surgery often require 6 weeks of rest. COVID-19, even in mild cases, can sometimes affect long-term health with fatigue or lung capacity. Start slow and build from there, he recommends.

“First, return to health, then add daily activities, then exercise,” he says. Remember that a holistic approach with daily sleep and a proper diet works best. From there, listen to your body as you rebuild your routine. “Engage in light exercise — a brisk-pace walk, then convert to a trot, and follow with a higher-intensity sprint after that. Maybe you’re not running that long run until you feel like you can engage at shorter distances at higher intensity,” he says.

How long will that take? Again, it depends on variables like your age and your pre-inactivity fitness levels.

“For every 2 weeks of inactivity, you should give an extra week to recondition,” says Dr. Shukla. “Give yourself a little time, and give yourself a break. The older you are, the longer it will take.” And give yourself a little grace — think long-term. “The last thing you want to do is recover and re-injure yourself on your first run, or be so sore you can’t run again for another week.”

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Every Mile Matters

May 12, 2021 by admin

We get it… we know how hard it is to get up and get going when the year has been so uncertain. And face it, you don’t want to hear us tell you again how running is great exercise. You know that, right?

Well, we’re going to tell you again. Actually, we’re going to have a doctor tell you if you haven’t seen yours lately.

“Lack of exercise can magnify pre-existing conditions,” says Dr. Karan Shukla, a physician at Novant Health Randolph Family and Sports Medicine. Are you ready for the rundown?

“Circulatory changes — the inability to eliminate toxins from our bloodstream — leads to poor control of blood sugar and blood pressure and can cause physical changes in body composition” that lead to worsening health over time. Whew. Let’s unpack this.

Basically, lack of exercise leads to a lot of physical problems that compound themselves as you get more out of shape with each passing year. Regular running — 30 minutes, 3 times a week — can add the activity you need to avoid the downward slide.

Dr. Shukla lays it all out:

  1. Running allows the heart to circulate blood, and pump more efficiently
  2. Better circulation helps eliminate toxins from the bloodstream and provides nutrients to organs so they can work better
  3. Efficient oxygenation helps increase neurotransmitters in the brain — which helps us cope with stress more effectively, improves our moods, and helps us sleep
  4. Being well-rested, in a better mood, and better able to handle stress helps us — wait for it — stay more active
  5. Running also strengthens our bones and muscles so we’re stronger, won’t get as sore, and are less prone to injury, which — you got it — allows us to run more. Running outdoors also activates your Vitamin D, an important factor in bone health.

All this, and it helps us keep excess weight off, which in turn, keeps us more active, too. Or… the opposite can happen.

“When we’re physically inactive and immobile for a long period, the increase in body fat and mass can also be associated with a decrease in physical performance,” says Dr. Shukla (a nod to the “quarantine 15” some of us have experienced).

Sending that spiral in the right direction is the idea behind national running group Black Girls Run, which has a Charlotte chapter 900 women strong (and we mean STRONG!) Their website cites some strong statistics, too — like African American women are 60% more likely to be obese than non-Hispanic white women.

“We gear the group towards African American women because we face the health problems, the obesity, the diabetes, in great numbers,” Wendy Berry, a BGR Ambassador, told the Running Around Charlotte podcast. “But all women are welcome.”

Fellow Ambassador Kotassa Glover had been running with the group for six years when she found out she has Type II Diabetes — a real shock considering her active lifestyle.

“African Americans also have a higher rate of diabetes, and I had no idea I had a family history of diabetes,” she says. “Now our purpose is a little bigger.” The other women in the group are “accountability partners,” says Glover, and keep her consistent. A good diet and consistent running keep her blood sugar in check.

“Pre-diabetes and early diabetes are best managed through modifying diet and engaging in exercise,” Dr. Shukla agrees. Inactivity and weight gain can put you at risk of expanding “body composition,” which Dr. Shukla says “can lead to decreased efficiency for the body to use insulin which leads to higher blood sugar levels.”

Do you need more reasons than that?

Running helps you look great, feel great, and stay healthy — and science proves why. Don’t worry if you can’t go far — walk, trot, and sprint a little in every workout to get the intensity you need to burn those calories and make it work for you. Here’s to your health!

 

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In Tune: Can Music Make Us Run Further, Faster?

May 6, 2021 by admin

If you’re someone who needs a little rhythm to complete your run, you’re not alone. There’s something about the thump, thump, thump of the bass or drums that keeps our feet hitting the pavement at a steady pace.

“Just like in most settings, music can lift our mood and put more pep in our step!” says Juliet Kuehnle, a Licensed Clinical Mental Health Counselor at Sun Counseling and Wellness. She was also a music minor in college, and studied both the sounds and the psychology behind it. “We also tend to have such an emotional connection to music, so if you have a personal playlist of songs that resonate with you, you’re going to have an endorphin release along with positive memories triggered.”

Aha! So there IS a scientific reason our tunes help our trot! “With all of those feel-good hormones flowing, you’re likely to feel much more motivated,” says Kuehnle. “Pay attention to what tempo, energy, and even emotional delivery of the singer resonates with you and build a badass playlist!” So if you start with Disney’s “A Dream is a Wish Your Heart Makes” and end with Black Eyed Peas’ “Pump It,” that’s PERFECTLY NORMAL.

Knowing that a playlist can be as intricate as the people who make them, we asked our Novant Health Charlotte Marathon Ambassadors to share the tunes that help them step up their pace in training. We heard everything from Bollywood to Metal to Podcasts to… nothing at all. Ah, nature… sometimes hearing the birds chirp is just what you need! Check out what our Ambassadors like:

Arun Kallikadavil

Just like every phone book starts with AAA, we’re starting with Mr. AAA Plan, Arun Kallikadavil — aka Mr. Positive. He got our year started right with some positive pointers on setting new and attainable goals, like his own “Acquaintance, Accomplishment, and Acceleration” to get started, get stronger, and get faster. https://runcharlotte.com/2021-goals/  So what does he listen to?

“My choice of what I listen to is dependent on the type of run,” he tells us. “On a day which is focused on speed workouts or tempo runs, I focus on listening to upbeat music. It is all based on the intensity I want from that run.” That means Bollywood dance music, house beat, or pop. Jai Ho!

A combination of upbeat and inspirational songs power him through hill repeats or tough altitude runs. For his long run, he listens to ebooks, devotional music, or podcasts on interesting topics — or nothing at all. If you want to listen to an interesting podcast, try Running Around Charlotte! Our chat with Arun will get you started: https://runningaroundclt.blubrry.net/2020/03/17/arun-kallikadavil/

Mandy Carter

Mandy calls herself a “late bloomer” and “average runner” who just wants us to get moving. She got us up off the couch with her 20×21 Project in January and is another fan of running with podcasts — saving the ones she’s most excited about for her longer runs. (A favorite is Popcast with Knox and Jamie if you want to “join” her runs.) She takes it up a notch by updating her playlist continuously, but when she needs a kick, it’s Sir Duke by Stevie Wonder. Can you feel it all over?

If you want to listen to a podcast with Mandy, you can hear her talking about her 20×21 Project with Running Around Charlotte: https://runningaroundclt.blubrry.net/2021/01/26/mandy-carter/

 

Judy Caswell

Judy’s story will inspire you to run through your “wall” — She’s 65, and 5 years ago she was diagnosed with Stage 3 colorectal cancer. It was a shock because she eats right and runs often. Since finishing 6 months of chemo and her surgeries in 2017, she’s run 65 marathons.

Yeah… I’ll have what she’s listening to, please.

“My playlist is one for a person who doesn’t know what genre they like, so real oldies,” she says. “Bob Dylan, Peter, Paul and Mary, Bon Jovi, to the other extreme of Pit Bull, Dua Lipa, and in betweens of Imagine Dragons and David Childers!!”  It makes a lot of sense to mix it up, especially after all she’s been through.

“I find the music can help me keep a more consistent pace, but especially, it distracts me so I don’t notice discomfort or realize the effort I’m putting in,” she admits. She likes running alone because it has a meditative effect. “Afterwards I’m calmer and more focused,” she says.

In addition to a peek inside her AfterShokz, she gave RunCharlotte these tips last October for getting better with age as you run. ( https://runcharlotte.com/running-against-time/ ) You can hear more about her story from when she joined us on Running Around Charlotte. https://runningaroundclt.blubrry.net/2020/11/03/judy-caswell/

Michael Sweeting

Michael has done a turn as the leader of NHCM’s Rucking Division, where competitors often find silence is golden (and most rucking events don’t allow music or earbuds). But when training, he likes to listen to Joe Rogan’s podcast or Spotify Daily Mixes like Beastie Boys, Tool, Weezer, RadioHead, Led Zeppelin, or “old school Metallica.”

Check out his spotify playlist: https://open.spotify.com/playlist/37i9dQZF1DX5M59nhwFlWl?si=B9BPFVXMTrGGQaZKLGH2cg Or the Running Around Charlotte episode where he describes Rucking https://runningaroundclt.blubrry.net/2020/06/02/michael-sweeting/  Or his other favorite:  nothing at all.

“I do enjoy, at times, no music,” says Michael, “just the organic sound of shoes on pavement.” Ah, cue the birds chirping and frogs croaking. There’s value in being one with nature, says our counselor Juliet Kuehnle. It can, perhaps, make us more mindful.

“We spend so much of our days bombarded by sensory input that can keep us from paying attention to our thoughts, or being truly aware of our surroundings,” she says. “There is such value in learning how to feel comfortable in our own heads and really mindful of the beauty around us.”

Kuehnle reminds us that music is the one thing that is completely individual, and can be changed at will. Her playlist has Usher to Sara Bareilles to Broadway, “because it checks all the boxes for me.”

Or surprise yourself like Ambassador Margaret Taylor — throwing the old-school rap on her shuffle and letting it play whatever comes up. “It’s always a surprise what comes on!” she says. That, alone, can be motivation!

 

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