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Cookies, and sweets, and cocktails, oh my!  We don’t want to completely fall off the running reindeer & sleigh during the holidays, but the temptations are great this time of year. Overindulgence can leave us feeling less than nimble, but all of those things are soooo good. What’s a runner to do?

Since we’ve been known to say, “Cheers!” with the best of them, and then still want to get up and log some miles, we decided to ask the pros how to enjoy the holidays while still sticking to a running plan.

Laura Horvat from Eat, Run, Thrive is a certified running coach and holds a Master’s Degree in Nutrition. She suggests following an 80/20 rule during this time of year.

“Eating well doesn’t need to be all or nothing! Eighty percent of the time, aim to eat nutrient-dense foods that will fuel your health and running goals. The other 20 percent? Enjoy your favorite holiday treats and the celebrations that come with the season,” adds Horvat.

For treats, we suggest picking “Santa Claus” foods – ones that only come around once a year. That means grandma’s casserole grandma doesn’t need to be off-limits.

Carbohydrates have also gotten a bad rap in the past. Chalk it up to those fad diets – runners know that carbs are life!

“Carbohydrates are your body’s preferred fuel source,” says Horvat. “Your running performance, hormones, mood, and cognitive function can all be negatively impacted by inadequate carb intake.” However, this doesn’t mean surviving on Christmas cookies alone. The type and quality of carbohydrates you eat DO matter. “Day-to-day, focus on filling your plate with mostly whole and minimally-processed foods, like whole grains, fruits, vegetables, and beans, rather than loading up on refined carbohydrates and added sugars.”

And how about alcohol? Studies have shown that moderate alcohol intake doesn’t really impede performance. “Moderate” is defined as one to two drinks for guys and one for gals (per day), so keep that in mind when you’re hitting up the bar after your brewery run.

Speaking of brewery runs and beer, NoDa Run Club hosts runs throughout the year, and they don’t stop during the holidays. A lot of runners love to hang out and have a beer or two after their run on Wednesday evenings at 6:30 or Noon on Sundays. The brewery offers a few lower-alcohol and lower-calorie brews that make great choices when you’re watching what you eat and drink.

“NoDa Brewing carries a few of these at a time, specifically lagers, seltzers, and goses, and even a session IPA,” says Jamaar Valentine, General Manager at NoDa Brewing. “Many of the brews are gluten-reduced as well.”

Whatever you do, don’t try to skip meals to “make up” for overindulging the day or night before a run. Running on an empty fuel tank is not a good idea. It’s best to just get back on track and start out on the right foot the next day. Regular, small meals and hydrating with water will get you back to normal in no time.

We know a lot of gatherings this time of year revolve around food and drink. Answer that challenge with one of your own: Consider starting a new tradition by inviting family and friends out for a run instead!

It’s the holiday season (It’s the holiday season!) and along with your hoop-de-do and dickory-dock, we’re coming in clutch with some gift ideas for the runner on your list—or some Christmastime treats to celebrate you. These gifts hit a lot of marks in our book: local, runner-related, and available!

Fleet Feet, Charlotte

HELE compression sleeves

Hele makes those wonderful compression socks and sleeves that can reduce swelling, improve circulation, and soothe tired and achy legs to accelerate recovery. And they are located right here in Charlotte! You can even find sleeves with branding from our local favorite, runCLTrun.

Cotopaxi bags

These are colorful and unique, definitely the coolest backpacks and daypacks around, with a focus on being ethically made, certified carbon-neutral, and using as many recycled materials as possible.

Ponya bands

These no-slip hair accessories are the perfect stocking stuffer! The moisture-wicking, micro-loop bamboo will keep the sweat out of your eyes so you can focus on your best performance. Plus, Ponya is a woman-owned company based out of Louisville, KY.

Vac & Dash, Albemarle

Aftershokz Aeropex headphones

An upgrade to the popular headphones that let you listen to your tunes while still being aware of your surroundings. As a bonus, Aeropex comes in two sizes — standard and mini — so our petite runners can wear them without them slipping off!

https://aftershokz.com/us/products/aeropex

Body Glide

No one likes chafing! Body Glide prevents chafing for runners, and comes in a number of varieties for men, women, outdoors, and now even your face — ideal for when you’re wearing a mask. You’re welcome.

The Stick Massager

Often imitated – not always duplicated, the original The Stick massager helps roll out those muscles after a tough workout. As simple and easy to use as… a stick. You can’t go wrong with this one!

Omega Sports

Goodr Sunglasses

Those Goodr people keep coming up with new designs with clever names.  And with their very affordable price tag, you can own or give 12 different pairs of them! These wonderful, lightweight, polarized, non-slip shades are perfect for runners.

TriggerPoint Impact Percussion Gun

The scientific jury may be out, but we know of a lot of runners who swear by this massage gun for recovery. Like any good massage, a percussion gun will increase blood flow while soothing sore muscles. Hypervolt line also available.

Garmin watches

From the basic model to all the bells and whistles, they’ve got wearable tech that will keep you motivated and on target through the new year. The folks at Omega Sports will help you figure out which one is best for your level of activity.

Charlotte Running Company

CRC branded apparel

Show off your Queen City pride with branded apparel from the hometown Charlotte Running Company. Their runr hats will shade your eyes and show your good taste – and they’re only available at Charlotte Running Company!

Ultra Running Company

Naked Band

A lightweight running belt with pockets for phones and running flasks (not included) in multiple sizes for just the right fit. Holds everything you need, and won’t bounce around while you run. Accessories can hold your trekking poles or race bibs, too. Clothing suggested 🙂

Salomon Sense Pro5 vest

This minimalist running vest keeps all of your supplies handy for a day running trails. Its ultra-comfy fit with no friction points is made of a quick-drying fabric that won’t weigh a ton as you sweat. Compatible with hydration bladder. And bonus: Two 500ml flasks included!

Run For Your Life

 Tee’s and Joggers

No list is complete without super-comfy tee’s and sweats for your winter day runs or relaxing by the fire afterward. These long-sleeved Run For Your Life T-shirts and joggers are perfect for both! Your favorite runner will appreciate that you thought of their post-run self-care, too.

And don’t forget to hang up your socks!

Yes, socks! Admit it, last year’s socks probably have holes in the toes and need to be replaced. We can do that! Our comfy, Merino wool-blend Feetures socks, along with our RFYL brand, make great stocking stuffers because runners always need socks. The old ones will make great reindeer sock puppets anyway! Cheers!

The days are getting shorter, the mornings are getting colder and our beds are soooo cozy. On top of that, we’ve crushed our goal races this fall. Why even run anymore until spring?

Honestly, we can think of plenty of reasons to stay tucked into the bed this time of year. And it’s no secret that keeping up our running or exercise routine is an important part of staying healthy both mentally and physically, and getting a jump on the spring running season. When it’s colder and darker out, and the hectic-ness of the holidays can add stress, it’s great to have something that will reduce our anxiety and get us outside — not to mention burn a few of calories from the extra snacks and treats that seem to be more available this time of year.

We put together some ways for you to stay motivated during these cold, dark months. Try them and see what works for you!

Add Accountability With a Group

We love our group runs! Working out with other people helps our accountability and motivation, that’s for sure.

The great thing about the active community of Charlotte is that there are many places to find a group that fits you. Weekly run clubs are still happening, folks! runCLTrun has a comprehensive list of them, and we even did an article

Charlotte Running Club is also a large club with members of every shape and fitness level. Check out their Facebook page to see what they’re up to!

Take On a Challenge

The popular running app Strava offers challenges to keep you going. Their Challenge Gallery  has something for everyone! Charlotte-based Human Powered Movement, keeps us moving, um, by our own “human power” with challenges each month. Right now it’s Holiday Streaking.

Have a different app? If you use a Fitbit, look under the Motivation tab on their website. If you prefer MapMyRun, you’ll find challenges under the Community tab. And the ever-popular Pacer offers challenges and communities under their Support tab.

Expand Your Social Circles

Social media can be a huge distraction but is still a great way to stay connected. Platforms like runCLTrun have a fabulous family of runners who are great motivators!  Simply follow the account on Instagram and Facebook, and use the hashtag #runCLTrun to find an instant circle of support. This is one of the very best things about our running community — they’ll encourage and motivate you without ever having met you!

If you like podcasts, you can hear some of the best local insights from players in Charlotte’s running community on the Running Around Charlotte podcast. Listen to local stories about adventures, racing, everyday runners who are making an impact, and our Novant Health Charlotte Marathon Ambassadors, who all have wisdom to share.

Get Your Family Involved

A family that moves together doesn’t drive each other nuts over the holidays. Make time to get outside together. Or, if traveling, be sure to pack your running gear before you hit the path over the river and through the woods to Grandma’s house.

And if you have kids, you probably wonder how to get them to join you. Try these tips from professional coach, 22-time Ironman finisher, and father of 5 Jamey Yon. School- and community-based running groups for kids are also a great start. Try Girls on the Run and boys’ Let Me Run to teach them confidence and healthy living tips through running! (P.S. Those groups can always use coaches, which give you an extra reason to go out and run twice a week!) There is a special joy to seeing your kids keep up with you on your run. Not so much when they outrun you, but you will feel some pride…

Change the Scenery

Maybe you need a change of scenery or another challenge. A good hike will work your legs and make you sweat just enough, without the usual pavement pounding. We love our list of trails around town and beyond to get you started. You know where else we love? The North Carolina Arboretum in Asheville! A lot of trails and great views to choose from.

Working Out Indoors is Not Wimping Out

Running isn’t the only thing that matters, right? Use the coldest, darkest days to do your indoor work — strength training, yoga, Zumba for some rhythm, stationary bike, swimming, and even a treadmill. There are many gyms to choose from across a region as large as Charlotte, and even one that does good work in our community — the YMCA of Charlotte. It’s a nonprofit that gives back, so your membership counts for more than just you.

After you come home from your run, that warm shower, a cup of cocoa, and fuzzy socks will feel even better!

Running really got us through a lot last year. Running kept us fit, sane, and in a lot of ways kept us together. Whether you’ve been at it for some time, or shuttered gyms and yoga studios brought you to the game for the first time… running never really “closed.” And for that, we’re more than grateful.

This time of year sparks a certain amount of retrospect and gratitude in most everyone. That includes our taking stock in all things running. So with the bulk of the calendar behind us, here are just a few of the things that gave us hope, lifted our spirits, or made us better for the effort in 2021.

To our running buddies, families, friends, and coaches. Thank you for the miles you’ve shared with us, the rants you’ve listened to, the grace you’ve extended us, and the hall pass granted to roam the streets, the trails, or wherever else our running moved us. Thank you for being our accountability partners, our sounding boards, our motivation, and our biggest fans.

To the return of In-person events. Can we say enough about this one? Sorry, virtual events. Yes, you got us through some unusual days and times, but you’ll never replace that in-person race day experience. Forget the medals and t-shirts. There’s just something about running together against the clock, the competition, our previous bests, or just for fun.

To all the great places to run around here. We’ve got it really good in the Charlotte area. From gorgeous, tree-lined streets; our accessible and expanding greenways network; hundreds of miles of park paths and trail systems …  it’s easy to keep our running fresh and interesting, all within the area. Not a lot of places can make that brag.

To our running clubs, brewery runs, and other weekly meet-ups. Thanks for keeping it fun, friendly, and inclusive. And to the hosts and organizers of these groups and get-togethers; we know you’re in it for all the right reasons. Thank you for keeping this running community connected, and giving us a reason to get out of the house.

To our nonprofit partners, volunteers, and friends. You’re the ones walking the walk. You’re inspiring kids to be their confident, best selves. You’re guiding and encouraging challenged athletes. You’re mentoring someone from homelessness, addiction, or depression. You know why there’s a rake at a water stop and you’re not afraid to use it.

To our guests, experts, and other professionals who shared their time, passion and expertise with all of us over the course of the year. Through them, we’ve learned more about the diversity of our running community, met some incredible people who’ve used running as a vehicle for personal and community change, and gleaned some inspiration from their efforts and adventures.

To our readers, listeners, sponsors, and partners. Cutting it really real here, we couldn’t do it without you, right? The opportunity to connect with all of you is a responsibility we don’t take for granted. You all mean more to us than open rates and downloads. Your feedback, comments, and interest in each other and this community keep us excited about the process and our future together.

Again, thank you!

 

Ahhh, that feeling of running hard. Sometimes it hurts — during AND after your run or race (Novant Health Charlotte Marathon runners, amiright?) Is there anything you can do to help speed up recovery?

Go into any running store and you’ll see multiple types of rollers (short! long! with knobs! smooth! foam! sticks! double-edged!) that claim to be the magic bullet. Which should you pick? Do they all work the same? Do they work at all?

And how about those expensive recovery boot thing-a-ma-jigs? Do you really have to spend thousands of dollars on compression boots to recover faster?

We asked Will Hayes, Performance Manager at Novant Health Sports Performance for his expert opinion on the usual recovery tools we see at stores as we shop for the holidays.

Self-myofascial Release Implements (rollers, etc.)

• Best for stubborn areas in pre-training and globally post-training to improve range of motion in joints
• Induces para-sympathetic response in post-training to help bring the body into a recovery state
• May potentially speed up post-training recovery through increased muscle “flushing” by changing the pressure gradient in the muscle

Normatec Recovery Boots

• Some athletes may find them beneficial (whether placebo effect or not)
• If a runner has the funds to spare, they can use boots in post-training to aid the recovery process

Percussive Massage Tools

• Research supports acute effects on athletes
• Can be used pre- or post-training to improve range of motion in joints
• Similar physiological effects to foam rollers but some studies show larger acute effects

“Soreness is derived from acute microtrauma to the muscle itself,” Hayes reminds us. “None of these techniques will change someone’s soreness.”

Now about those boots, which look impressive and appear to make great high-dollar gifts: consider them one more tool in your recovery toolbox, not the end-all, be-all of recovery.

“When you exercise, muscle tissue breaks down causing inflammation and swelling, says Dr. Doug Bradberry of GreenApple Sports and Wellness. “Compression helps flush out the resulting toxins and excess fluid. This reduces soreness and has the potential to speed up recovery and improve performance.”

The boots’ popularity as the latest next-level recovery option has even prompted local businesses like RecoveryCLT to deliver them to your door!

While our experts won’t agree that these recovery items will work for everyone who uses them, the bottom line is, “If they make you feel better, use them.” A placebo effect is still an effect and if it gets you out there on the pavement or trails sooner, who’s going to tell you not to use them?

Hayes recommends the following exercises for each of these tools, so follow along with his instructional images and try them out!

Hyperice / Theragun

Quads

Calves

Foam Roller

Quad

Piriformis

Lax Ball

Feet

TFL