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We all want to run better, feel good, and experience fewer aches and pains doing it. And a simple warmup and cooldown routine is quite literally your ticket to all of that. No fooling. Establishing a routine of proper warmup and cooldown exercises can help prevent injury, boost performance, and simply make running more enjoyable. 

We’re taking the guesswork out of it with guidance from Anne Fechtel, lead run coach at Charlotte-based Cross Conditioning Training. She highlights a few essential moves to add before and after any run.  

Warmup Moves to Start Strong

Leg Swings
Begin by loosening up your hips and hamstrings with front-to-back and side-to-side leg swings. These movement-based stretches help activate major muscle groups needed for running and gently increase your heart rate. 

Butt Kicks into High Knees
Switch between jogging in place, bringing your heels up toward your glutes (butt kicks), and then driving your knees up high. Both help improve flexibility and coordination while preparing your lower legs and core for the work ahead. 

Ankle Sweeps
Standing tall, extend one leg forward with your heel to the ground and sweep your hands past your ankle. This stretch is especially useful for waking up your calves and hamstrings, areas that often get tight before a run. 

Cooldown Moves to Speed Recover 

Standing Quad Stretch
After your run, take time to pull one foot up toward your glutes and hold, feeling the stretch in the front of your thigh. This simple move helps ease tightness in the quads and can support better knee health, too.  

Kneeling Hip Flexor Stretch
With one knee on the ground and the other foot forward in a lunge position, gently push your hips forward until you feel a stretch along the front of your hip. This helps counteract tightness from both running and sitting at a desk. 

Figure Four Stretch
Stand or sit, cross one ankle over your opposite knee, and gently sit back or lean forward. This stretch targets your glutes and outer hips—areas that work hard every time you run. 

Why Every Runner Should Make These Routines a Habit

Fechtel recommends spending 5 to 10 minutes before and after each run for warming up and cooling down. Taking just a few minutes to warm up prepares your body for a better run by raising your body temperature, activating muscles, and reducing your injury risk. Cooling down at the end helps your body transition to rest, supports flexibility, and encourages recovery—so you’re ready for your next run!  

Ah, September, October, November and December. The “ber” months, if you will. Honestly, that’s a new one on us, but we’ll play along. The air’s just a little more brisk, and the leaves underfoot have just a little more “crunch” to them – at least on some of our routes – and running around Charlotte is just a little more pleasant. Just like that, it feels like we’ve flipped the switch from summer to fall. So far, September has not disappointed. We could get used to this.

Here’s how we hope to enjoy running through the rest of the “ber” months:

Run Club, Anyone? Somehow, these after work run clubs make a little more sense to us. We totally appreciate the folks who gut it out during the heat of the summer at 6pm and such. We’re just not made of that. Let’s just say we’re pretty much in cold beers and hot grills mode at that point of the day? But with the weather cooling off, we can surely get down with an after-work start time. If you’ve waited to see what the after work run club scene is all about, the “ber” months are for you.

Treat Yo Self

Everyone knows holiday calories don’t count. If you’re in this church with me, then the “ber” months should be your favorite time of year, too. From Labor Day to New Year’s Eve, this part of the calendar is PACKED with excuses reasons to treat yourself. Pumpkin spice, if you must; but even without a long run on the “to do” list, we’ll happily have that cookie this time of year. And for those who celebrate, “Treat Yo Self Day” is Monday, October 13. We plan to go off.

Marathoning the Madness

Shameless plug, of course, but the Novant Health Charlotte Marathon is November 15. The crown jewel of the fall running calendar draws runners from all 50 states and dozens of countries here each year. Another record crowd is expected. If you’re new here (yay!) there’s a full marathon, half marathon, a rucking division, and the Chick-fil-A 5k. Plus, a bigger and better expo… we’re here to make a weekend of it you won’t want to miss.

Trots, Dashes & Other Running Traditions

Turkey Trots are as synonymous with fall as memes about finance bros in Charlotte. You’ve got several to choose from in the area. But don’t sleep on the other holiday-themed running events around here, either. And if you’ve never participated in the Charlotte Running Club’s “Holiday Lights” run, put that on your list, too. We’re told that’s coming up on December 14. Sit tight for more details. The “ber” months give every runner something to celebrate—whether it’s marathon medals, run club vibes, memories running with friends, or snacks. This season is about getting together and enjoying the miles. At least until the “brrrrrr” months get here. We see you, January and February.

By now you’ve probably seen the Japanese Walking Method on your socials, the morning talk shows, or some subreddit. The low-impact workout blends mindful walking with interval-based exercise. It’s totally trending, thanks to its approachability, simplicity, overall health benefits. And yes, there’s something in it for runners, too. 

So What Is the Japanese Walking Method?

The Japanese Walking method is basically an interval-based workout. It generally involves walking at alternating speeds—combining periods of faster walking with intervals of slower, recovery-paced walking. The method is rooted in research by Japanese exercise scientists who found that mixing paces yields greater cardiovascular and metabolic benefits than walking at a steady pace. Unlike traditional walking routines, the focus is on deliberate, structured intervals that keep your brain and body engaged.

Benefits of the Japanese Walking Method

The primary advantages of this style are its accessibility and proven effectiveness, especially for those who may not be able to run every day, or need a lower-impact activity as they return from injury or illness. 

• Improved Cardiovascular Health: Interval walking can elevate the heart rate more effectively than steady-state walking, leading to better aerobic fitness and quicker recovery.
• Mental Engagement: “Doing intervals absolutely keeps your brain engaged, and keeps you involved. That’s going to be more enjoyable than just doing the same old thing at the same pace,” shares Dr. Keith Anderson, a sports medicine and family medicine physician with Novant Health. 
• Sustained Motivation: The change in pace and structure can reduce boredom, a key reason people drop exercise routines. Dr. Anderson adds, “You’ll find them more interesting, which means you’ll be more likely to not get bored with them, and you’ll keep doing them”.
• Adaptability for All Levels: This method is especially useful for those returning to exercise after injury or illness, for new runners, or for experienced runners on recovery days. 

How Runners Can Incorporate the Method

Runners—especially those navigating injury, fatigue, or gradual returns to training—can benefit from the Japanese Walking method as cross-training or active recovery. A typical session might involve:

• Interval Plan: Walk fast (at 70–85% of maximal effort) for three minutes, followed by slow-pace walking for three minutes, repeated five times for a 30-minute workout.
• Customization: Adjust intervals in duration or intensity based on fitness level and recovery goals.
• Integration Ideas: Use interval walking on non-running days, as part of a warm-up/cool-down, or as a bridge back to running after time away.

Dr. Anderson explains, “Workouts that you enjoy and are willing to do relatively consistently are what lead to long term better health.” Some folks can run every day, and remain injury free; or maintain consistency without the complications of family, work, or school commitments. Not all of us can. The key is finding sustainable movement habits that you can enjoy and can stick with for the long haul. Or, when necessary, finding workouts that can bridge you back to running from injury or time off. 

The sports nutrition market is big business. As in an estimated $58 billion sized global market, with growth forecasts to hit more than $100 billion by 2033. That’s a whole lot of bars, powders, gels, and gummies. With that kind of money on the line, the shelves and your social feeds will be jammed with competition jockeying for your attention and your cash. 

At $2 to $6 per serving, the tab for fancy fuels can add up quick. Multiply that over a marathon or half marathon training cycle, and things can get really spendy. But pros and amateurs alike have gone far and fast for years with much simpler gas in the tank. Since we’ve fueled many a long run with Pop-Tarts, dates, or a handful of berries, we had to wonder: does your pre-run fuel need to be that specialized or expensive? 

“Lower-tech, budget-friendly options like Rice Krispie treats and Pop-Tarts can be excellent fuel sources for runners — especially as pre-run snacks or for carb-loading,” Kate Emproto told us. She’s a Registered Dietician with RxRD Nutrition here in Charlotte, and a Novant Health Charlotte Marathon Ambassador. “That said,” she added, “higher-tech sports nutrition products can be more convenient and practical to use during a run, especially when portability and precise fueling matter most.”

That of course, is where the sports nutrition industry makes a living. Precisely-portioned gels, goos, bars, and powders can make it easier to know exactly what you’re consuming. Paired with their shelf stability and easy-to-open packaging, it’s hard to argue against their on-the-run convenience. But it’s not like you have to work terribly hard to free a banana from its skin, a Pop-Tart from its wrapper, or a handful of dates or pretzels from a Ziploc bag. 

Of course, timing is everything. The more time you have before you run or race, the more opportunity to squeeze in a few more calories; like a bagel or a banana with peanut butter, dates with almond butter, or some kind of meal replacement bar. Just mind the fat content. If you’re snacking 30 minutes or less before the start, think quick-digesting carbs; like a plain banana, a package of fruit snacks, a gel, or yes — Rice Krispies treats or a Pop-Tart. 

During shorter runs, you won’t need much if anything to stay gassed-up. For runs lasting longer than 75 minutes, Emproto suggests quick digesting carbs during the run for continuous energy. “Ideally, you want to start fueling after 30-45 minutes into the run, then every 30-45 minutes after that,” she says. Shoot for 30-60g of carbs per hour for runs lasting 75 minutes to three hours, and 60-90g of carbs per four for runs lasting longer. The rough math on that is about 1 to 2 gels, or 2 Rice Krispies treats, 3 or 4 pitted dates, or a  Pop-Tart per hour. 

For really, really long runs, your pace will probably allow for some real but easy-to-digest foods. That’s why you’ll find stuff like boiled potatoes and salt, peanut butter and jelly sandwiches, cookies, soups, and even bacon at aid stations during ultramarathon events. 

As always, you don’t want to be experimenting with nutrition on race day. Pro tip: Check the event website FAQ page for info on hydration or nutrition stations. If they’re providing brands you’re unfamiliar with or don’t sit well with you, consider bringing your own. 

Every runner’s tastes, preferences, and experiences differ. It takes time and practice to find the pre- and post-race combinations that work for you. For runners looking for a starting point, we asked some of our Novant Health Charlotte Marathon Ambassadors how they’re fueling-up before putting down the miles:

I’m team Pop-Tarts. I also love a plain bagel, or a bowl of bran flakes. I like to keep it light, and focus on fueling during the run/race with gels. – Devin Martin

Pre Run…apple sauce pouch and a pre-made shake. But man, now I want a pop tart. – Sarah Barton Thomas

Pre run and race nutrition is black coffee, a bagel with a nut butter, topped off with a banana. Then I wash down the first gel with an apple. In-race or run fueling is gels. (Currently loving the HUMA brand, great flavor and go down great, they even have some with caffeine and electrolytes. — Jeff Hudnall 

For my pre-run, I like protein pancakes or half of peanut butter sandwich and I do the gels and applesauce with electrolytes as fuel. — Ramona Kelly 

Pop-Tarts are essential! I eat Uncrustables shamelessly. If I’m out there for a while, a Ketone IQ shot, Precision Fuel gels and chews (also while on the go). Oatmeal with extra maple syrup. This is a safe space so sometimes I eat fruit snacks. Admitting I eat like a raccoon now that I’ve made a list. — Cara Hackett 

Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith 

Protein oatmeal with blueberries and bananas, or raisin bagel with peanut butter and banana are my go to pre-run/race meal! I use UCANN gels and Swedish fish during long runs/races! — Martha Byard 

Depending on how long of a run of course.. here are my go to’s: Dave’s Killer Bread with peanut butter and banana, and Strawberry Milkshake Pop-Tarts. Favorite post run, I’m team Uncrustables with a strawberry fairlife protein shake! — Rachel Holloway 

Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith 

Real food, snack foods, and high-tech sports nutrition products can all be fuels for your training and racing. The bottom line is that the “best” fuel is the one that checks the most boxes for you. Weigh the price, portability, and performance of each during your training runs, and you’ll soon find what works best for you.  

Weighted vests are having a moment. No longer just a part of the military-style, all day rucks and CrossFit workouts, weighted vests are as commonplace on greenways and run clubs as goldendoodles and over-the-ear headphones. But are they actually helpful—or just another gear fad?

From Sidewalk Sightings to Mainstream Must-Try

Dr. Ryan Stempniak, a family and sports medicine physician with Novant Health, isn’t surprised by the trend.

“I see it everywhere – we live out in suburbia – and it’s a thing,” he told us. But he sees the appeal; a weighted vest adds some extra challenge to a regular walk or run. “It can definitely be helpful for burning a few more calories or getting your heart rate up… especially for anyone who may be using them to help with bone density,” he added. 

“It really has gone mainstream,” says Michael Sweeting. He’s an experienced rucker – the OG term for those who were on the weighted vest thing before it was on TikTok and the daytime talk shows. Sweeting is also a member of the Lake Norman Rucking Club, and remembers when things were a little more… low-tech. 

“It was strictly backpacks and, you know, kind of the tactical military style… weight in the back, water bladder, food up front.” Now, he says, you can find weighted vests that are built more comfortable and fitted, like running vests. 

What’s To Like About Weighted Vests

Weighted vests – and their rucking cousins – can deliver a serious full-body workout. “You’ve got to engage all your shoulder muscles and core—which is huge for stability—and of course your legs,” says Sweeting. “You’re getting a full-body workout when you’re doing it.”

Runner and triathlete Cara Hackett found hers useful preparing for race day. “It’s a painful, great workout,” she told us. “If you want to talk about getting strength and cardio all together, it’s a two-for, I’m not joking!” 

Hackett’s coach had her working out with a weighted vest to strengthen her knees and ankles – or as she said, to basically keep her from breaking her legs.

“I have to say, I haven’t had very few injuries in my feet, knees or ankles,” she said, “and I think it had a lot to do with the work we were doing with the weighted vest.”

Before You Go Jumping In… 

Extra weight means extra stress on your body, and that’s not always a good thing. “If you already have back or neck issues from a weak core, adding weight can make those problems worse,” warns Dr. Stempniak.

The smart move: go light at first. Dr. Stempniak and Sweeting suggest starting light. Think five to ten pounds, just to see how your body is going to react. From there, you can build up and add weight as your form and strength improve. And gradually introduce weighted vests into your routine before adding weight to every single workout. 

No need to shell out big bucks to try it out, either. “If you’re just curious, grab an old backpack, toss a five-pound dumbbell or some kind of weight in there, and just go walk,” says Sweeting. Got to like an approach that’s budget-friendly and beginner-safe. 

And don’t think it’s just a “middle-aged mom” thing, either. A weighted vest workout will keep you humble, too. 

“I have some friends who are fast runners… they put that weight on and suddenly a 10 minute mile is a struggle, and I’m like, ‘yes, yes, it is,’” added Hackett. “It will knock you down from where you think you are when you put that weight on and try to go with it.”

The Bottom Line

Weighted vests can be a simple way to make everyday runs and walks more challenging, build strength, and even improve bone health. But they’re not for everyone, and can potentially expose you to overuse injuries – especially if you go too heavy too soon. They’re also not a full-on replacement for a strength and resistance training routine to complement your running. Listen to your body, ease in slowly, mind your form, and weighted vests just may work for you. 

Oh, and here’s that video… That Holderness Family has it figured out!