Blog: Feature Stories

Tim Rhodes, Race Director of the annual Novant Health Charlotte Marathon, is excited to welcome a new member to the marathon’s leadership team who can bring a fresh reimagination to the storied fall event. Alaina Williams, MBA, CPCE, brings a wealth of coast-to-coast experience to the new role of Event Experience Director.

“For 2021, it was important for us to reimagine what an in-person and virtual experience would look like,” says Rhodes. “Runners have been away for so long, we felt they deserved a fresh take on what the Novant Health Charlotte Marathon looked and felt like.”

Rhodes points out that a lot of new runners have started training for marathons in a year that allowed few other athletic outlets, yet few races could be run in person. He wants to welcome new runners to the Novant Health Charlotte Marathon with the best experience possible — whether they are running in person or virtually — and Williams has the on-the-ground experience to do that.

“We want to make sure their first experience with us sets the bar for other events,” says Rhodes. “Alaina brings to Charlotte the experience of working with world-class events, and what it takes to make them work.”

Williams has directed the Biofreeze San Francisco Marathon Health & Fitness Expo and Biofreeze Berkeley Half Expo in San Francisco, CA; coordinated hospitality and experiential events for the New York Road Runners 5-Borough Series and TCS New York City Marathon; directed food and beverage, catering, and concessions for events at Lincoln Center in New York; coordinated and produced events at the Georgia International Events Center and the Gwinnett Center; and much more. She is excited to bring her talents to the Charlotte Marathon.

“I’m excited to join the Novant Health Charlotte Marathon team and make this your favorite race each year!” says Williams. “We’re working hard on introducing interesting runner-focused content and experiences, virtual class options and more. Making the Novant Health Charlotte Marathon an amazing world-class experience for the first-timers and veterans alike, either in the virtual or live event space, is something we are striving for.”

Williams holds an MBA from Johnson & Wales University in Providence, Rhode Island, and a Bachelor of Arts in Speech Communication from the University of Georgia; in addition to several professional certifications, including Certified Professional in Catering & Events.

We know a great exercise to make you a better runner is…. Running. There is no substitute for hitting the pavement to get you the training you need — but to be a better runner, running is not all you should do! If you only run, you can create a ‘pattern overload’ that leads to a muscle imbalance, and that can lead to injury.

We talked to Will Hayes, Performance Manager for Novant Health Sports Performance, about exercises that can make your legs stronger on your non-running days. Try a few of these at home or in a gym, and you will see the difference.

Squats

“These are the best and most simple exercises for leg strength, hitting your quads, hamstrings, and glutes really well,” says Hayes.  You’ve probably already done them at some point, but are you doing them right?

Place your feet between shoulder- and hip-width apart, and balance your feet so your weight is evenly distributed between the balls of your feet and your heels. Your toes should point forward or slightly out, while your torso is as vertical as possible — not bending over or hunching — with your head up and your eyes forward. Bring your arms out in front of your body, and squat as low as you can without losing your balance, below parallel to the ground, like you’re sitting in a chair. Start with 10, and build from there.

Split Squat

Think of a lunge, but staying in place instead of walking forward.

“It’s where we start everyone,” says Hayes. “It adds lower body strength, mobility through hip flexors on your last leg, and gets some movement.” It’s also a little more glute intensive, says Hayes.

Like the squats, keep your torso vertical. Your front foot should be flat and your back foot should be up on your toes. Make sure your legs aren’t too far apart. Drop your back knee first, and come back up. Start with 10, and do them slowly until you build up some strength.

Glute Bridge

Go grab your yoga mat or a towel, and lie down on it. Enjoy the moment of rest, take a deep breath, and then get to work on these core exercises that strengthen your glutes!

Bridges are a great, basic exercise that can add many variations. Start by lying on your back, knees bent so your lower leg is straight up from the floor. Lift your hips up until your back forms a straight line from your shoulders to your knees. Feel that? Hayes says to do this right, 80% of your weight should be on your heels.

“Lift your toes up so the weight is on your heels,” he advises. “Drive your heels into the ground and lift your hips to the sky.” Don’t overextend, though — you don’t want to stress your back out. It’s important to squeeze those glutes — yes, squeeze your buns! — and tighten your abs to support your spine. Start with 15 of these, and then add additional exercises like marching and single leg lifts from the bridge position for more variety.

Front plank

Oh yessss… I know you can feel this one by just reading those words. A bridge is only as sturdy as its planks, right? And this exercise is a good way to check your overall muscle balance if you mostly work on your legs.

“These are good for your core and posture,” says Hayes. “Holding a static position makes a big difference.” Lie face down on your mat (hey, no napping!), and then raise yourself up on your elbows. Your elbows should be right under your shoulders, and your back should be in a straight line from your head to your heels. Don’t sag (ouch!), and try not to lift your hips too high, either. Both cheats defeat the purpose of a good plank.

Kneeling Quad Stretch

In addition to leg strength, you need mobility and flexibility to get the most out of your running muscles. A kneeling quad stretch can help stretch out and tone your hip flexors and quadriceps on the front of your thighs.

You can start from a kneeling position and pull your back foot up, or lower into it from a standing position. “Put your back foot on something chair height, and kneel down with your other foot in front of you,” says Hayes. “Then stretch up nice and tall.” To hold the perfect pose, squeeze your glutes, and keep your shoulders back and down. Ahhhh.

Let’s Go!… Slowly

If you’re just starting out, do less than you think you should do, says Hayes. “You should not feel like you did a hard workout,” he says. “You shouldn’t be sore.” The best part of these 5 strength exercises is that they can be done easily while you’re at home during your workout time, when it’s too cold and/or wintry for your tastes. Throw in some towel stretches for added flexibility.

You can find more great exercises on the Instagram and YouTube pages for Novant Health Sports Performance, @NHathlete. So grab your mat and feel the power!

 

Is this the light at the end of the tunnel; the proverbial finish line of our marathon with COVID-19?? We sure hope so. As a terrible death toll passes 500,000 in the U.S., more than 208 million doses of the COVID vaccines have already been administered. Still, many of us have questions about the vaccine, how to get it, when to get it, or whether we should.

We wanted to know what to expect about our own doses as runners and athletes, so we called on Dr. Adam Culver, a former collegiate basketball player and now a physician with Novant Health Waxhaw Family Medicine and Sports Medicine. He gave us a quick rundown on what runners need to know about the COVID-19 vaccine.

Are they safe?

This is the first question on everyone’s mind when they consider their opportunity to sign up for the vaccine, and the answer is a resounding YES. Unless you’ve had an extreme reaction to vaccines in the past, or a known allergy to its ingredients, a vaccine is the way to go — whether you are a runner or lead a more sedentary lifestyle.

“The vaccine is the most pro-active thing you can do to keep yourself and others around you safe,” says Dr. Culver.  We’ve all heard about doing our part to keep ourselves and our neighbors safe this year, and a vaccine is one more step. “The vaccine is beyond washing your hands, keeping your social distance, and being smart about common sense things.”

Will it hurt?

Yes, sometimes getting shots makes us feel like kids again — we can be a little squeamish at the unknown. This time, it’s not the pain of the injection, but the reaction that some of us fear. There will be some soreness at the injection site after the first dose, says Dr. Culver, but it should feel better after a day or two. Some patients report also feeling “icky” for a day or two after the second dose — achy, sore, tired — but that’s a good sign, too.

“You should think of those reactions as a sign those vaccines are doing what they need to do, to help your immune system,” says Dr. Culver. “The vaccine creates antibodies, and you feel kind of icky when that reaction flows through your body.” Anticipating this, the Centers for Disease Control added a page on reactions to its website: https://www.cdc.gov/coronavirus/2019-ncov/vaccines/expect/after.html

Can I go for a run after I get my vaccine?

You can still exercise if you feel up to it, says Dr. Culver, but don’t be afraid to let your body rest if you need to.

“If you are at high volume or intensity,” he says, “just reduce the volume or intensity until you feel back to normal.” The vaccine doesn’t make you any more vulnerable to illnesses than anything else you do, but those use to heavier training loads (26-50+ miles a week) have a higher chance of getting respiratory infections, with or without the vaccine. Again, there’s no point in exhausting yourself if you don’t feel well. Your best bet is to schedule your recovery and rest days for the day of and day after the vaccine.

What if I have a race?

Get your vaccine as far in advance of your race as possible, advises Dr. Culver.

“The sooner you get your vaccine, the better it is for you and everyone else,” he says. “The more time you have after completing your vaccine, the more immunity you’re going to have, and less icky feeling.”

If you’re up to it, there’s no reason why you can’t run that in-person event you’ve been looking forward to all year — even if it falls in the 3-4 weeks between your vaccine doses. It’s key to keep up the safety measures we’ve gotten used to until we know more about transmission by vaccinated groups, so keep wearing that mask when you’re in a group, keep some distance between yourself and other runners, and wash up afterward.

“There’s not a lot of research around (about) if you can still be a carrier, so it’s better to be on the safe side,” says Dr. Culver.

Anything else?

Dr. Culver and decades of medical statistics remind us that side effects from a COVID vaccine — or any other vaccine — are miniscule when compared to illness or even death caused by the disease itself. More case studies are showing long-term cardiopulmonary effects of even short-lived and mild COVID cases, and that can take you out of running for weeks or months.

It’s important to check with your doctor about any condition that you’re concerned about, and read updated guidance from the CDC often. Because this is a “novel” coronavirus, researchers are always learning new things. You can get the latest here:  https://www.cdc.gov/coronavirus/2019-ncov/vaccines/faq.html

Novant Health also has an excellent Q & A feature about COVID and the vaccine called “Arms Coalition” – get it? — on its YouTube page, updated weekly. Check it out here: https://care.novanthealth.org/arms-against-covid/

Even more information, including registration details, is on their main COVID information page: getvaccinated.org.

Overall, the message is clear: Keep observing the 3 W’s, get your vaccine when it’s available, and rest if you need to.

A finely-tuned machine such as yourself can’t run on empty. But sometimes there are more than a few miles or minutes between you and the next meal. Finding a great-tasting, guilt-free snack doesn’t mean raiding the junk food aisle or settling for a bag of baby carrots.

We talked to Matt Dengler, Registered Dietician at RxRD Nutrition, to pick foods that are healthy, delicious, and satisfying. Of course, as with all good things, moderation counts! With that in mind, here are some snacks that taste great and you’ll feel good about eating!

1. Guacamole

It’s not just for Taco Tuesday. “Avocados are rich in omega-3 fatty acids and can be a great snack on top of a rice cake or with healthier chip options,” says Dengler. Here’s the catch: 1 serving is ⅓ of an avocado. With that in mind, load the yummy green goddess with the other fresh ingredients that make guac so great: tomatoes, onion, lime juice, cilantro, and a touch of garlic and salt.

And instead of chips, spread it on a rice cake or healthy chip like Siete or Late July, says Dengler. Corn chips are great, but look out for additives like sugars, salt, and flavor enhancers, and added inflammatory oils like canola, sunflower, or safflower. Choose whole grain chips over multi-grain and check the label for serving size.

2. Beans

“Nearly all beans and legumes will be healthy filled with nutrients and fiber,” says Dengler. They are a good source of protein, too. “Mash up some black beans with cumin and sea salt to make a delicious bean dip you can enjoy with sliced veggies or whole-grain tortilla chips.” Add some of your delicious guac on top and you’ve got a layered dip for any day of the week!

Other popular options: Throw garbanzo beans on a salad. Use lentils in a stew. Serve black beans or navy beans on rice. Pinto beans make great homemade refried beans. Eat soybeans…. in anything. Literally anything. Beans are linked to lower blood sugar, better cardiac health, and reduced cancer rates.

Pro tip: Canned beans are ready to go, but buy ones with no added salt and rinse them with water before using.

3. Granola

Store-bought granolas can be loaded with hidden sugars and additives, but making your own is a satisfying and healthy option! Throw together rolled oats, honey, dried fruit – like raisins, cranberries, blueberries, or other favorites — nuts, chia seeds, hemp seeds…  just about anything as long as it’s not full of sugar. Sprinkle with cinnamon, and place on a baking sheet at 350 degrees for about 15-20 minutes. It’ll stay fresh for a few weeks stored in the pantry, but it probably won’t last that long.

4. Eggs

Eggs are full of protein and can be prepared a number of ways depending on your mood. “We must forget the notion that eggs are linked to higher cholesterol,” says Dengler. “They are filled with healthy fats, vitamins, and minerals. Most people can safely consume 1-3 boiled eggs per day without any repercussions.” But don’t overdo it, Rocky — too much of a good thing can be a bad thing.

If you prefer scrambled or fried, take it easy on the oils and salt. For a quick work-ahead snack or on-the-go breakfast, Dengler suggests “egg muffins.” Whip up a dozen eggs with fresh, diced veggies and pour into lined muffin tins. Bake at 350 for 20 minutes, then refrigerate, and you’ve got an omelet-to-go for the rest of the week!

5. Yogurt Parfait

Yes, yogurt sounds like ‘health food,’ but you can also dress it up and make yourself believe you’re eating dessert (fro-yo anyone?) Find a high-protein, low sugar (about 6 grams of sugar per 6 oz serving) Greek yogurt, and add your own fruit and just a dot of honey for sweetness. You can even throw in a half scoop of protein for more flavor, says Dengler. Yum!

For something similar but slightly different, thaw some frozen fruit and stir them into a glass of almond milk to form a slushy, yet creamy, drink.

Quick Takes

Short on time but still want a satisfying and guilf-free snack? Dengler also recommends some of these foods that are healthy, taste decadent, and can be whipped-up in seconds!

Sweet Treats

• Stuffed dates: Slice a couple of dates and add a small amount of nut butter inside, top with cacao nibs, coconut flakes, or 2-3 chocolate chips. Tastes like a Snickers!
• Rice cake PB&J: Take a rice cake (lightly salted or no salt), top with 1 tbsp peanut butter and 1 tbsp of low sugar jelly.
• Protein bar: Use whatever chocolate-flavored protein bar you like and microwave it for a few seconds. This will make it soft and warm like a chocolate chip cookie 🙂 Mind the calories here.

Savory Characters

• Rice cake with cream cheese, hummus, guacamole, or your favorite spread, and top with salt & pepper, or ‘everything but the bagel’ seasoning.
• Stuffed bell peppers: Slice the mini bell peppers in half and stuff with hummus or cream cheese, top with seasoning.
• Mini Mediterranean salad: Canned chickpeas (rinsed), with chopped tomatoes, onion, and feta; drizzle with EVOO, sea salt, and pepper.
• Salmon and cucumber bites: Slice cucumbers (in circles), top with a tab of cream cheese, and a piece of smoked salmon.

Enjoy!