Blog: Feature Stories

If you’ve been to the grocery store lately, you’ve probably noticed that egg prices are just about at ridiculous levels. Thanks to the avian flu, this breakfast (and sometimes dinner) staple has become a less affordable source of easy protein. If you’re wondering how to maintain your protein intake without further cracking open your wallet—or an egg – we’ve got you.

We checked in with our man, Matt Dengler, owner and dietitian at RxRD Nutrition to find some protein-packed options that can fuel your runs and recovery just as effectively. Here are five worth adding to your grocery list!  

Greek Yogurt: Creamy, Versatile, and Protein-Packed

Greek yogurt is a nutritional powerhouse that delivers around 10 grams of protein per 100 grams. It’s also rich in calcium and probiotics, which support bone health and gut function—key for runners who put their bodies through the wringer. Whether you enjoy it plain, mix it into a smoothie, or layer it with fruit and granola in a parfait, Greek yogurt is a delicious way to start your day.

Cottage Cheese: The Recovery Champion

It’s more than fair to say cottage cheese is having a moment. The dairy-based protein star, provides about 25 grams of protein per cup. Its casein content—a slow-digesting protein—makes it ideal for muscle recovery, especially after long runs or strength training sessions. Plus, it’s loaded with essential nutrients like calcium, phosphorus, and vitamin B12. 

Protein Powder: Quick and Customizable 

For runners in a hurry, protein powder is a convenient option. Whey protein is a complete protein source that supports muscle recovery and repair, while plant-based powders (like pea or hemp) cater to vegans or those with dairy sensitivities. Stir it into oatmeal, blend it into smoothies, or even bake it into just about anything for a protein boost that fits your morning routine.

Tofu: A Plant-Based Powerhouse

Tofu isn’t just for lunch or dinner—it’s also a fantastic breakfast option. With 9 grams of protein per 100 grams and all eight essential amino acids, tofu can be scrambled as an egg substitute or added to breakfast bowls for a hearty start to your day. Bonus: It’s packed with magnesium and zinc to support muscle function and recovery.

Chickpeas: Another Best Bean 

Chickpeas might not scream “breakfast,” but they really versatile! With 12 grams of protein per cup, they can be blended into savory spreads like hummus or even roasted for a crunchy topping on avocado toast. Packed with iron and magnesium, they’re perfect for runners looking to maintain energy levels during training and recovery. And don’t sleep on chickpea flour. It’s high protein, high fiber, and a great gluten-free option for baking, flatbreads, and more. 

Why Protein Matters for Runners

Protein plays a critical role in muscle repair and recovery after workouts—especially for runners who log high mileage or hit the gym regularly. According to Dengler, “protein helps prevent muscle breakdown overnight and supports overall training adaptations.” Whether you’re training for your first 5K or your next marathon, incorporating these alternatives into your diet can help you stay strong without relying solely on eggs. 

There really is an undeniable thrill in being one of the few folks willingly out running while everyone else is huddled inside. While this ridiculously cold weather dipped into the Charlotte area, and most of the southeastern United States, it didn’t stop some of you from running. 

Hunkering down indoors was never really an option for us, either. We’ve got a big dog that doesn’t know the definition of “inclement.” And, to be honest, we feel logging miles in less-than-perfect weather should give runners the green light to indulge in a few guilty pleasures just for braving the elements. Here are five that get us up and out the door when the weather is at its wintry worst:

Post-run shower: the hotter the better 

We’re generally advocates for the shortest of showers, and a water temperature that’s somewhere between warm and hot. Most dermatologists would likely give us come credit for that approach. But we feel miles logged in the cold are worthy of a few extra minutes under the shower. Our friend and Novant Health family nurse practitioner Jennifer Lopez reminds us: moisturize immediately after showering. 

Saying “yes” to seconds

We’re no scientists over here, but there’s some research that suggests we burn a few more calories out there when we’re running in the cold. It’s called non-shivering thermogenesis. Regardless, we don’t need Bill Nye to tell us running (or walking) at any pace burns more calories than not moving at all. So, yes, thank you. We will have another piece of pie tonight. 

Justifying a crowded closet  

There’s an orange running sweater in our closet that’s an annual target for the donation bin. It’s generally too much for running around Charlotte. Until a week like this rolls around and it earns its place on the “keep me” list for one more year. Thanks, orange sweater. Hope to see you next winter. 

Party pace is perfect 

You’ll want to adjust your pace for lots of reasons in less-than-perfect weather. For one, drivers may not expect to see runners when it’s cold, wet, or gross outside. Plus, you never know when slippery spots can sneak up on you even along your regular running routes. Adjusting your expectations for pace, distance, or even performance in poor weather can take the pressure off and make your run more fun – even if the weather isn’t. 

Catch some zzzz’s 

Odds are good you’re not getting enough sleep anyway. A Centers for Disease Control and Prevention survey suggests a third or more of adults in the US don’t. Sleep is essential for recovery, and you earned a few extra zzz’s with that cold weather run. The good news: It only takes a 20 minute nap to see the benefits. 

How about you? Do you run come hell or high water, or does the forecast dictate your running schedule? Let us know if and how you treat yourself when you’ve logged those miles when the weather’s at its worst. 

It’s cold and it’s dry, and apt to stay that way for a while. It’s winter, after all; and runners need to pay special attention to their skin care routine this time of year. The cold weather, harsh winds, and dry air can really take the juice out of your skin, especially when you’re spending time outdoors.

We figured it was high time to check in with our friend, Jennifer Lopez, a family nurse practitioner at Novant Health Northlake Dermatology. She hooked us up with the intel on how to keep your skin healthy for the rest of the winter.

The Importance of Year-Round Sun Protection

Many people assume that sunscreen is only necessary during the summer, but Lopez emphasizes the need for sun protection throughout the year. “We definitely have less of an intensity of the UVB rays. But there’s still the UVA rays out there, and they go through the clouds and definitely affect us,” she explains.

For runners, this is particularly important as they often spend extended periods outdoors. Lopez recommends using “SPF of 30 or more” year-round, even on cloudy days. She adds, “Even when it gets real cold, if it snows, you can have a lot of like 80% of the sun reflected from the snow.”

Adapting Your Skin Care Routine for Winter

Even if you have a great routine, as the seasons change, so should your skin care routine. “For some people, it might be advantageous to switch to a more gentle face wash,” added Lopez. She recommends looking for products that specifically say “gentle” on the label.

When it comes to moisturizing, Lopez advises maybe even switching from a lotion moisturizer where it comes out of a pump to a moisturizer that’s thicker. You know, the kind that’s in a tub where you have to stick your hand in it to kind of spread it on. This thicker cream is usually more hydrating and better suited for winter conditions.

Actionable Tips for Runners

1. Apply sunscreen before every run: Use a broad-spectrum SPF 30 or higher, even on cloudy days. Don’t forget often-missed areas like the back of your neck and ears.

2. Moisturize immediately after showering: Lopez recommends, “When you shower, really put on that moisturizer right away so that it gets absorbed within like 2 to 3 minutes. You want to do it right after the shower.”

3. Stay hydrated: “Making sure that you drink plenty of water so that you have enough moisture” is crucial for skin health, adds Lopez.

4. Use a humidifier: Lopez suggests, “For some people, it’s even advantageous to use a humidifier in the room. And that can help hydrate the skin, especially for people who really have dry, dry skin.”

5. Protect your lips: Don’t forget about your lips when running in cold weather. 

With a little bit of effort this winter, you can protect your skin from the harsh effects of cold weather. And as Lopez reminds, it’s not just for cosmetic reasons but for cancer protection, too. 

There’s plenty of winter ahead of us, but we know that’s not going to keep you off the roads and trails and run clubs. The right shoes will keep your running routine on track, no matter what the weather. As we do, we checked in with the pros at Charlotte’s running specialty stores for their top picks for winter running shoes. Here are their recommendations to help you conquer the cold and stay comfortable no matter where you’re running! 

Charlotte Running Company’s Top Picks

1. Nike Zoom Fly 6

The Nike Zoom Fly 6 is an excellent choice for winter running, featuring:

– A durable and grippy outsole with high-abrasion rubber and an updated traction pattern, providing excellent grip on slick or wet surfaces

– A weather-resistant upper that’s lightweight and resistant to water and wind, keeping your feet drier and more comfortable during winter runs

Shop the Nike Zoom Fly: https://shop.charlotterunning.com/shop#search=zoom%20fly%206 

2. Altra Experience Wild

The Altra Experience Wild is designed to tackle a variety of winter terrain:

– Superior traction with a rugged outsole featuring multi-directional lugs for reliable grip on trails, icy patches, and wet surfaces

– A weather-resistant upper that protects your feet from moisture, snow, and cold winds

Shop Altra Experience Wild: https://shop.charlotterunning.com/product/3207377/altra-running/mens-experience-wild 

Fleet Feet Charlotte’s Favorites: 

1. Karhu Mestari 1.5

The Karhu Mestari 1.5 is a versatile option for winter running:

– A cushioned yet stable midsole with a pronounced rocker shape for smoother transitions

– A comfortable knit upper that accommodates thicker running socks

– Finnish design expertise for running in frigid winter weather

Shop the Karhu Mestari 1.5 https://www.fleetfeet.com/browse?q=karhu%20mestari%201.5 

2. Asics NovaBlast 5

Fleet Feet also recommends the Asics NovaBlast 5, with its AHAR+ outsole ensuring grip and durability on wet or lightly snowy surfaces. It also features: 

– A lightweight trainer offering a great balance of cushioning and bounce

– Versatile enough for easy runs, long runs, or threshold workouts

Shop the Asics NovaBlast 5 https://www.fleetfeet.com/browse?q=asics%20nova%20blast%205)

Run For Your Life Winter Running Recommendations

1. Hoka Speedgoat 6

The Hoka Speedgoat 6 is a versatile trail running shoe designed to tackle technical terrain, and performs well in various weather conditions.

– Features a breathable woven textile upper for improved ventilation*

– Equipped with a Vibram Megagrip outsole, providing excellent traction on wet, muddy, and dry surfaces. 

– Offers a cushioned yet responsive ride, ideal for longer trail runs. 

*While not specifically designed for winter, the Speedgoat 6 can handle cold weather running with some considerations, like warmer socks! 

Shop the Hoka Speedgoat 6: https://shop.runforyourlife.com/product/3346209/hoka/mens-speedgoat-6 

2. Altra Lonepeak All-Weather 

The Altra Lonepeak All-Weather version is specifically designed to handle challenging conditions:

– Features a weather-resistant upper, making it suitable for wet and cold conditions. 

– Signature wide toe box and zero drop for natural foot splay 

– Provides reliable traction with its MaxTrac outsole and Trail Claw lug pattern 

Shop the Altra Lonepeak (ALL-WEATHER)] https://shop.runforyourlife.com/product/3209361/altra-running/womens-lone-peak-all-weather 

Don’t let the weather hold you back this winter! With these expert-recommended shoes, you’ll be well-equipped to maintain your running routine throughout the winter. Your running specialty shop pros will be happy to help you find THE perfect shoe for the kind of running you enjoy most. Even if it’s not in the best of weather. 

Runners often overlook the benefits of walking. In fact, some of us might rather be caught dead than walking during a run or race. But the truth is, walking can significantly enhance your training and your overall health. From improving endurance to aiding recovery, walking offers loads of benefits that complement most any runner’s regimen. 

Benefits of Walking for Runners

Improved Endurance

Walking can be a powerful tool for building endurance. By engaging in brisk walks, runners can increase their cardiovascular fitness and leg strength without the high impact associated with running. The low-impact of walking allows you to spend more time on your feet, gradually building the stamina and the confidence needed for longer runs. 

Active Recovery

One of the most significant advantages of walking for runners is its role in active recovery. After intense workouts or long runs, walking helps stimulate blood flow, aids in eliminating toxins, keeps muscles flexible, and reduces lactic acid buildup. This can lead to faster recovery times and reduced muscle soreness. In other words, you’ll be ready to roll for that next hard workout. 

Injury Prevention

Dr. Ryan Stempniak, a family medicine and sports medicine physician at Novant Health, emphasizes that, “incorporating walking with running can also be a way to be able to help novice runners prevent injury and fatigue, and can improve speed of recovery.” Walking puts less pressure on the joints compared to running, making it an excellent option for runners recovering from injuries or looking to reduce their risk of getting hurt in the first place.

Mental Health Benefits

Both walking and running have been shown to reduce anxiety and depression while improving mood and self-esteem. For runners experiencing mental fatigue or burnout, incorporating walks can provide a refreshing change of pace (no pun intended) while helping you maintain your fitness and your sunny disposition. 

Overall Cardiovascular Health

Walking, like running, improves heart health and reduces the risk of other cardiac conditions. It can help lower cholesterol levels and decrease the risk of heart disease and stroke, too. Dr. Stempniak notes that even walking one to two days per week can have numerous health benefits including decreased blood pressure, improving blood sugar control, improving overall mood, and can actually improve fatigue. 

How to Incorporate Walking into Your Running Routine

Adding walking or walk breaks into your running routine requires little effort. Here are five effective ways runners can include walking in an existing workout or recovery routine:

1. Warm-up Walks: Dr. Stempniak suggests using walking “in the beginning to assist with warm up and help bring blood flow to the muscles to prevent injury.” Start your running session with a 5-10 minute brisk walk to prepare your body for the upcoming exertion.

2. Run-Walk Method: Popularized by former US Olympian, author, and coach, Jeff Galloway; this technique involves alternating between running and walking intervals, which can help build endurance and prevent fatigue—for novice runners and experienced runners, alike.

3. Cool-down Walks: End your runs with a 5-10 minute walk to gradually bring your heart rate down and begin the recovery process. See Dr. Stempniak ‘s points above about how walking at the end of the run can help speed up recovery. 

4. Active Recovery Days: Replace some of your easy run days with brisk walks. Aim for 30-60 minutes of continuous walking on these days to maintain cardiovascular fitness while giving your joints a break.

5. Long Run Breaks: For longer runs, incorporate short walking breaks to manage fatigue and conserve energy. This can help you cover greater distances while reducing the risk of overdoing it and fading toward the finish.

A special note for new runners: Dr. Stempniak advises that it’s better to start slow and gradually work towards your running goals. Walking makes that totally doable. Whether you’ve been running for years or are new to the sport, walking can be a valuable addition to your training and recovery plan; helping you become a stronger, less injury-prone, and more resilient runner.