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Blog: Feature Stories

Running is a Gift. Pay it Forward

November 24, 2020 by admin Leave a Comment

If you’ve been running any time at all – yes, we’re looking at you, too, new runners – you know how much this simple activity provides so much. The joy, the release, the endorphins, the escape…  they’re things we all need in these complicated times. And running’s impact on the Charlotte community goes much further. So does the running community’s support. Running really is a gift. Here are some of the ways to pay it forward.

As you’re planning your holiday gifting, or how your own running can be something beyond personal… consider some of these local organizations that are setting the pace.

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 gives 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.

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

To listen: https://runningaroundclt.blubrry.net/2020/08/25/matt-sharp/

Girls on the Run

Sometimes all it takes to turn sedentary kids into active ones is opportunity and encouragement. Girls on the Run, founded in Charlotte, became a national phenomenon based on this premise. The popular afterschool program teaches girls about inner strength, confidence, and their own health and fitness by teaching 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. The founder is a GOTR coach and mother of two boys who wanted to challenge the “Boy Code” of toughness with a safe space for young boys to be themselves. The non-profit program 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: https://letmerun.org/donate

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

Cross Country for Youth

The great outdoors feels even greater when you’re running, and 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 (4th – 8th 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: https://crosscountryforyouth.org/

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: https://www.paraguide.org/

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

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: https://blackgirlsrun.com/pages/bgr-foundation

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: https://speedforneed.org/

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

Samaritan’s Feet

Samaritan’s Feet believes that a new a 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 7.5 million pairs of shoes in 108 countries and over 420 U.S. cities.

To Give: https://www.samaritansfeet.org/donate/general/

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: https://www.novanthealth.org/hemby-childrens-hospital/support-hemby.aspx

To listen: https://runningaroundclt.blubrry.net/2020/10/13/hemby-foundation/

Filed Under: Uncategorized

Avoid Running Into Trouble 

November 19, 2020 by admin Leave a Comment

At any pace, we know how running and walking make us feel good, keep us fit, and boost our immune systems, too. But with coronavirus numbers on the upswing and flu season upon us, are we doing ourselves any favors by staying active outdoors… or simply running into trouble?

That depends on “how” we’re running, and where, says Dr. Karan Shukla, a physician at Novant Health Randolph Family and Sports Medicine in Charlotte. The good news is we can, and should, keep running. A few small adjustments can make a big difference in whether we’re putting ourselves at risk. Dr. Shukla says the “3 W’s” – Wear a mask, Wait 6 feet apart, and Wash your hands — apply on your run or walk, too.

So start with keeping your distance. Running solo doesn’t indicate you’re a friendless loner. In fact, a little alone time can be good in some respects. It’s also probably the safest way to log those miles. If you choose to run with friends, keep the group small and keep the space between each other.

Next, wear a mask. It’s one more barrier between you and whomever else you encounter on the road, trail, or greenway. Since masks are now de rigueur and then some, it’s easy to find one that suits your level activity, fits comfortably, and still provides protection for you and those around you.

“Even if you’re on a trail with few others, if you can hear people huffing and puffing or smell their perfume, use a mask,” Dr. Shukla advises. “This can limit your risk of contracting an illness, or transmitting an illness asymptomatically.”

Saliva and mucus can spread the disease, says Dr. Shukla. Research is also looking into respiratory droplets or “aerosols” that can be spread by sneezing and coughing — and also by talking, singing, or breathing hard, like during exercise. There is some question about the relationship between how hard you breathe during exercise and how far you can expel the aerosols.

“You can transmit respiratory droplets and those are potential secretions that can be carrying contagions,” says Dr. Shukla. Conversely, others may expel droplets that are harmful to you, so wear a mask if your path is a busy one. A mask can also prevent you from touching your face, which is another way doctors warn that the disease is spread.

Bottom line on this whole droplet conversation? Limit the spitting and snot rockets, please.

“The combined effect can have a significant reduction on your ability to contract an illness,” says Dr. Shukla. If you’re on a trail where you see very few other people, he says, it’s easier to keep a safe distance and therefore a mask may not be necessary (but keep it handy).

Then there’s the 3rd W — the other consideration besides just a mask and distance. Proper hygiene begins before you even take your first step.

“Wash your hands before you leave home,” advises Dr. Shukla. “Bring hand sanitizer with you in case you touch anything.” And avoid touching things while you’re out. Like mom used to tell you, you don’t know where it’s been or who’s been touching it. That includes rails, benches, buttons, or door knobs; so do your dips and bench pushups before you leave or after you get home.

And when you’re all done?

“Remove clothing as soon as you get home, before you go inside,” says Dr. Shukla. “Don’t shake them out — put them in the wash directly.” Again, wash your hands as soon as possible. Don’t touch your face. And those shoes? Take them off at the door!

“I would strongly advise NOT wearing shoes in the home,” he adds, citing a common practice around the world that’s not shared in the U.S. “The bottoms of our shoes are pretty filthy in potential to transmit disease to surfaces in your home.”

The changes in our habits that we’re learning during COVID-19 are going to be long-term changes in our behavior which can help us stay healthy, says Dr. Shukla. Learning proper hand-washing (20 seconds with soap, get between those fingers!), hand sanitizing, keeping our germs to ourselves, and steering clear of things that can make us sick, are all positive steps to lifelong health.

“Your perspective should be what do we need to do in the next few months and years to keep good hygiene,” he says.

And remember that this, too, shall pass. Good hygiene habits, consistent exercise, and good nutrition will get us all there faster.

Filed Under: Uncategorized

Hitting the Trails around Charlotte

November 12, 2020 by admin Leave a Comment

Need to get away for bit? (Don’t we all!) Try a run along these off-road but not out-of-reach trail running routes. Hitting the trails around Charlotte is a great opportunity to run without the worry of traffic, soften the blow from your regular diet of asphalt and concrete running paths, among other benefits. And this time of year, trail running around Charlotte is a great way to take in some scenic fall foliage and refresh your spirit.

Wondering where to start? Try a run on these great trails in and around Charlotte!

Area 51

Not THAT Area 51 – the one in Charlotte, aka Pineville-Matthews Road. Many of Charlotte’s southern greenway trails converge around this area, so park your car and jump on McMullen Creek, Lower McAlpine Creek, or Four Mile Creek greenways. Together they provide 11.4 miles out and back for a great fall run from points just west of Johnston Road, all the way to Rea Road near Trader Joe’s.

For a slightly more ambitious run, you can continue up Rea Road (or go through the nearby neighborhood), turn right on Hwy 51, and reach William R. Davie Park in just another mile and a half. Davie Park has its own walking trails and facilities.

Stay Southern

A very popular loop in Matthews, Col. Frances Beatty Park offers a 4.3-mile loop around a scenic lake. It is the home of a Wednesday morning trail run for Charlotte Running Club, and a favorite of its past president, Chad Champion.

“It’s a beautiful park,” says Champion. “It’s a loop that’s a little over 4 miles, so it’s easy to get done, but allows extensions if you feel like doing more.” It’s also an entry-level technical trail, says Champion, with a lot of tree roots and other features that make you slow down and watch the scenery a little more.

Just off Weddington Road south of I-485, it’s also a popular stop for anyone who lives near Matthews. It’s a favorite local route for Lisa Landrum, founder of runCLTrun and a board member of the Charlotte Running Club. She likes that it’s a challenging course located close enough for a mid-week run.

“These entry-level trails are perfect for those who want to try running on them, but aren’t ready for more technical stuff,” says Landrum. “You can learn here!  The main loop is 5 miles, and if you’d like a longer run, just loop it twice.”

Anne Springs Close Greenway

The Anne Springs Close Greenway offers 40+ miles of trail, setting it apart from paved options around the Queen City. The longest trail, Blue Star, spans more than 7 miles end-to-end and connects with the entire trail system. Refuel after your run at the on-site restaurant, Gateway Canteen. Keep in mind that the Anne Springs Close Greenway requires a daily entrance fee or annual membership. With trails passing scenic water, rolling pastures and shady trees, runners find it worth the drive from Charlotte. https://www.ascgreenway.org/

The “Other” McAlpine

Or the primary McAlpine, depending on how you look at it. McAlpine Park – between Monroe Road and Independence Blvd., just north of Sardis Road North – has a 5k trail used by local high schools for their cross country meets. It also connects to the McAlpine Creek Greenway (not the Lower McAlpine, which we previously mentioned off Hwy 51), so you can go a little further on a good day.

Champion understands why this is such a popular course. “You don’t have to worry about traffic,” he says. “It’s safe, it’s flat, it’s lit, and most of all, it’s in good condition – it doesn’t flood.”

The Great North & West

Two areas north and west of uptown Charlotte offer trails of their own that are popular with runners. For sheer beauty, with plenty to do after a run, try the U.S. National Whitewater Center. There are 40 miles of trails to choose from, along with a river for kayaking, and all of the other activities offered like whitewater rafting, ziplining, rock climbing, and relaxing with food and a beverage.

“It’s very well-marked and very well-groomed,” remarks Champion. “It has all different types of terrain, and it only costs $6 to park.” And don’t forget that a half-mile portion of trail is lit up with light sculptures for the winter, and ice skating is a seasonal option if you have any legs left after your run!

To the north, Lake Norman State Park offers 6 easy-to-moderate level trails around beautiful Lake Norman. They vary in length from 3.1 miles to nearly 20 miles. Three additional trails are great for hiking and biking – offering something for everyone.

Get Outta Town

It’s overstating the obvious that North Carolina is full of picturesque beauty with its many mountains along the Blue Ridge. A few hours’ drive is all you need to enjoy a hike or run along, well, too many great trails to name here. For a short drive, though, the Kings Mountain-Crowders Mountain area just one county (or state) over can give you a quick trail-hike fix. There are two great climbs at each state park, and the Ridgeline Trail is a 12-mile trek that connects them. This one is definitely a marathon, not a sprint!

For a less daunting elevation, Landrum likes the Uwharrie State Forest, near Troy. The trails here are best known for being cut from the brush for Boy Scouts, but you get a mix of challenges along several choices of trails.

“There’s definitely some elevation happening out there, but if you’re ready for a great run, check them out!” says Landrum. “These are a little more technical, but the bonus is that most trails don’t allow mountain bikers, so your focus can be on your running.”

Champion travels a little further for his favorites – to the Moses Cone Memorial Park along the Blue Ridge Parkway, near Blowing Rock. The former summer home of industrialist Moses Cone (founder of Cone Mills, once the world’s largest denim maker) and wife Bertha offer a house on the National Register of Historic Places, and 25 miles of carriage trails to pull you back through history.

“There’s absolutely nothing like running to the fire tower, and taking some pictures,” says Champion – if you’ve got the strength to climb to the top! We agree, the breathtaking views are worth a visit even if your run is short and your curiosity is long.

We know this is just a short list, but hopefully it will open some venues for you to discover!

Filed Under: Uncategorized

Care for Your Feet and They’ll Carry You Farther

November 5, 2020 by admin Leave a Comment

If you run for long enough, you’ll eventually feel it in your feet. Sometimes a day of rest is enough, but more serious injuries take longer and sometimes need medical intervention. No one wants that, right? But some simple and routine care for your feet can go a long way toward keeping you up and running.

No one can completely prevent foot or ankle injuries while running (like, for instance, if you roll off a path or step in a hole you didn’t see), but taking time out of your running routine to stretch & strengthen your feet and ankles will help avoid some of the repetitive use injuries that can land you in the doctor’s office seeking relief.

Dr. John Marcel, a Novant Health orthopedic surgeon who specializes in foot and ankle reconstruction, says stress fractures are one of the biggest issues he sees, and also one of the hardest to treat.

“The earlier it’s treated, the easier it is to treat and the sooner they get over it,” says Dr. Marcel. He and Will Hayes of Novant Health Sports Performance provided us with some intel on healthy feet, and how to keep them that way.

Get the Right Shoe —

If you have high arches, you might need arch supports and a softer insole than someone whose feet are flatter. Flatter feet need a stiffer shoe. Treat yourself to a fitting, if you’re not sure what’s best for you — and stick with it if it works.

“Going from one that’s stiff to one that’s soft can cause stress fractures,” says Dr. Marcel. You may even consider a custom orthotic — though they can be pricey. And get a new pair every 400-500 miles to make sure cushioning and support aren’t compromised.

— Then Take Them Off

“Get out of your shoes and walk around barefoot,” says Hayes. Bare feet or a minimalist shoe (think “toe shoes”) will strengthen the muscles around your foot and ankle joints.

And while you’re barefoot, treat the tissues on the bottom of your feet to some love. It helps all of the little muscles in your foot recover from the “trauma” of running. It’s easy enough to do while watching TV or reading your social pages.

“Roll the bottom of your feet with a ball, like foam roller type ball,” says Hayes. “That can restore health and vitality of that muscle.” Foam roll your calves while you’re at it for a +1 on care.

Streeeeetch —

Yeah, yeah — you’ve heard it before: You need to stretch before running. But are you doing it right?

“Runners have stiff ankles because of repetitive motion over and over again,” says Hayes. He suggests standing facing a wall, one foot in front of the other a few inches from the wall. Keep the front foot flat, and see how far you can press your knee over your foot. “Two inches or more over is optimal,” he says. “A lot of runners can’t do it.”

Dr. Marcel lists that particular stretch as a good one before and after running, too. It can prevent heel cord (Achilles heel) injuries by gently pulling the tendon into activity. If you’re also plagued by plantar fasciitis, give yourself time to do this stretch as a warm-up and warm-down for your calves and feet. It’s worth the extra few minutes.

The Vitamin of D Feet —

Eat your vegetables, your proteins, and your calcium daily to keep bones and tissues healthy and strong. And while most of us know about our healthy carb/ protein/ fat balance, don’t underestimate the importance of vitamin D. Biologically, Vitamin D is known to ensure bone density. Multiple studies, like this one noted in The Journal of Foot & Ankle Surgery, find that large numbers of patients with stress fractures have low Vitamin D levels in their blood.

Dr. Marcel says he sees the same thing in his practice with runners. He notes that when patients start eating more Vitamin D — from cold-water fish like cod and halibut, or supplements — they get better, faster. He notes his experience is anecdotal, but studies with both athletes and military recruits have found the same thing.

Up your skins game

While you care for the bones and tissues inside your feet, don’t forget to care for what protects them — your skin. Blisters or infections can sideline you, or worse.

“Keep your feet dry,” advises Dr. Marcel. “Wear absorbent, breathable socks, and remove them when you’re done.” Dry feet prevent skin breakdown and keep blisters from forming.

“If you get a blister or sore, address it quickly to prevent infection. Use pads or cushions, and change shoes if they don’t fit properly.” And no one will argue with a warm foot bath, right?

Again, no one can prevent foot and ankle injuries entirely — but some prevention is worth the time and effort it takes to avoid an injury that can keep you sidelined for weeks.

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How to Make Running Fun for Kids

October 29, 2020 by admin Leave a Comment

We know kids watch what we do, what we eat, and how we talk about ourselves. But even if you’re living a healthy lifestyle that includes eating right and getting exercise, it can be tricky to find the right way to introduce your kids to an activity you love – and hope they’ll love, too. Running can be a good first sport they can do all their lives, if you introduce it the right way.

We called on the experts to give us some tips for this, both from a parenting and a personal training viewpoint. Jamey Yon is a 22-time Ironman finisher – and father of five children, ages 7 – 14. He admits it isn’t always easy to convince kids to go for a run, but with a little creativity, he has introduced his kids to healthy activities they enjoy. So how do you do that?

“Start from as soon as they can walk,” says Yon. “Things like going down slides, running, playing in the yard, kicking a ball around, or playing catch… things like that.”

How many of us remember a spirited game of Red Rover or Red Light, Green Light as kids? Children are naturally competitive, and want to race and even win. “Making it fun – that’s the number one thing,” says Yon. And even if it isn’t your usual 10-mile run, any parent knows playing games outside with kids is exercise! It will wear you out, so it counts. It also teaches them the values that go with sports early on: you win some, you lose some, so just keep trying.

The same philosophy can be found in the programming at Girls on the Run, a youth running organization that started in Charlotte, Girls on the Run. Program Manager Mary Stuart Fountain says the GOTR program builds the value of healthy lifestyles from the inside out in girls – teaching them about support, communication, and team building, in addition to healthy habits and running.

Listen in: Maghan Knight explains why Girls on the Run is “so much fun,” on this episode of the Running Around Charlotte podcast!

 

“We try to make practices fun,” says Fountain. “Games, activities, freeze tag —
then we run a few laps.” The focus is on awareness of healthy habits more than it is on running. Again, as many parents knows, you can’t make a child run, but if you make them want to run, your work is done.

“With any sport, the ultimate goal is that they will cultivate and build healthy life habits in their older years,” says Fountain. “We incorporate life skills to make them healthy and confident, then practice activity that reinforces those components.”

Dr. Christian Turner, an athlete and pediatric sport medicine doctor with Novant Health Pediatric Sports Medicine in Midtown Charlotte, finds modeling good behavior a way to get kids involved. He and his wife have exercised with their kids since they were born.

“They’re used to seeing us,” says Dr. Turner. “Just having them around and exposed makes it become a normal thing.” And like adults, the great feeling they get after exercising will bring positive vibes to the rest of their day.

So here are some quick tips from our pro’s that will help you encourage your kids to get up and get active:

  1. Make it a group sport – kids get motivation and accountability from being active with their peers.

“Elementary school kids are getting into a routine, so it seems to be a good time to start being introduced to organized sports,” says Fountain. “There are so many benefits of being part of an organized team.” For younger children, games with parents and siblings are just as fun.

  1. It’s not about time – meaning, if you get out and run, let kids choose their pace. If you start comparing every outing, they’ll shy away from ever going. Instead, encourage them to challenge themselves with adding another street to their neighborhood loop, or finding a new trail to explore.

“Pace is not important, so don’t time them,” says Yon. “They’re going to tell you ‘when’ – when to stop, when they want to walk.” If your kids like challenging themselves, agree to do a time trial once a month or every few months so they can see their improvements. Don’t make it an every-run kind of thing.

  1. Add accountability, but keep it positive – no punishment, but a reward when the group succeeds. Some kids really dig doing this! Yon made a chart with a weekly goal for each family member, according to their age and ability, with the promise of a family trip when everyone reached their goal. Suddenly, his kids hated missing a day, and often asked to go out on their own to finish.

“When family gets going on a goal together, it makes a big difference,” he says. “Create the fun, the challenge, and the reward. Always encourage them, no matter how well or poorly they do. They tried and competed and that’s all that counts.”

  1. Find a goal – Kids are a lot like grown-ups, that they work a little harder, or are a little more motivated, when they have a goal. Find a family-friendly virtual race you can do together, and they’ll look forward to preparing for it more than if they are just running to run. If they can’t run a whole 5k, run a little and walk the rest. Let them know that’s okay, too.

“Anything you can do to get your child physically, emotionally, and mentally engaged is good,” says Fountain, “and anything you can do as a family.”

Dr. Turner likes to print out a calendar and see how many days of the month his kids can color in, a sign they’ve done some activity. And really, anything that gets them moving is good.

“Just give them space to try different stuff and move more each week,” he says.

Listen in: Dr. Christian Turner talks about how to get kids moving on this episode of the Running Around Charlotte podcast!

  1. Appreciate the moment – whether it’s the time together, the neighborhood you live in, the birds in the trees, or the dandelions growing in your neighbors’ yards. Every outing can involve exploring new paths and appreciating their uniqueness. And have fun with it!

“Play music, or dress in fun ways that make you happy!” says Fountain. The goal is to keep going. Enjoy the journey – activity is not always about the finish line. Life is a marathon, not a sprint! Enjoy it together.

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