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If it feels like the Carolinas just finished the world’s longest summer (with the exception of that day we felt “fake Fall”), then you’re probably hopping up and down to get out the door and on the run in much cooler, crisper weather. Ahhhhh…. That feels great! Seriously, you can get in some serious training right now, while the weather is neither too hot nor too cold. Go for it!

“The weather is obviously crisp, and sunny mornings make the dark mornings a bit better,” says Lisa Landrum, head coach at Forward Motion XC and resident runner. She’s right. Just as the weather got cooler, mornings got darker — until Daylight Saving Time ended! Now your mornings are clear and cool, and a little lighter.

We thought of a few things you might want to drag out of the mental (and physical) closet to remind you why Fall, when it hits, feels like the Best Season Ever for running!

Gear

New layers! Fall is cool and crisp in the mornings, but warms up quickly as you do! If you’re like us, you’ll love switching into more snuggly gear. Or if you’re just tired of tanks. A long-sleeved, moisture-wicking base layer protects you from the sun and chill, and feels great with a vest or light jacket for getting out the door. If you still want to run before the sun comes up, make sure your Fall gear has a reflective element on every layer so you can still be seen as you remove them!

You can probably still get away with shorts for now, but start sizing up those leggings for when it gets a little cooler. And don’t forget your Feetures socks! You can choose from different styles with compression, moisture-wicking, and Merino-10 elements, to name a few. They’ll keep your feet warm, but not wet.

Lower Humidity

If your summer runs felt more like swims, Fall will give you a break so you can feel your honest sweat, and not the whole world clinging to your skin. All of that heat and humidity caused your body stress, and now you can give it a little break and run a little further, or feel more rested as you slip into your fall race schedule (like the Novant Health Charlotte Marathon!) Fall is the absolute BEST time to go for that PR!

You will still need to hydrate, but you probably won’t need to recover fluids as much now that the heat and humidity have died down. Wear your sunscreen and drink your fluids, but adjust accordingly if you’re not sweating it all out in the first 30 minutes.

Schedule

We’ve all had our schedules jostled for the past year with work-from-home, and if we have kids, virtual learning at home. It’s hard to break away when there are so many variables in play! But this Fall especially, we’re seeing a return to some normalcy. Kids are in school, the office is on a schedule, and we are beginning to feel normal again. It finally feels like we can make appointments — even for ourselves. Schedule yourself some “me” time with that run at the best time of year for it.

And did we mention sleeping in? Now that it’s cooler, you don’t need to run in the dark to keep from overheating, unless you have a good reason to start that early. Extra sleep always does the body good!

Scenery

Fall is like running in technicolor. Our leaves are brilliant, and people from all over the country come to view them in the NC mountains. Make sure you enjoy the scenery at this time of year. Change your route a little so you get a better view, or try some out-of-town trails or a different greenway if you have time. We even wrote some trail tips just for times like this! And don’t forget the joy of crunching leaves underfoot! Mmm… you can almost taste the roasted marshmallows from the fire pit.

The BEST Events!

You know it — everyone wants their race to be in Fall. After all, it’s the best season for running, right? It’s also a great chance to get the payoff from all that work you’ve done all summer when the weather was warm. So look up your favorite race calendar, and pick a distance! You’ll find everything from a Turkey Trot 5k to a Jingle Run half marathon. And of course, we’ll throw in a pitch for the Novant Health Charlotte Marathon! You can choose from the 5k, half-marathon, relay, rucking, or full marathon. Something for everyone!

And to make one more great bonus motivation point: Holiday eating is coming, too. Isn’t it great to know that one more scoop of stuffing, gravy, or pumpkin-spiced pie whatever will be worked off? If your goals aren’t exclusively measured in time and distance, good food is a great motivator. Cheers!

We know the importance of good hygiene, right? We’re runners! Showers, clean socks, an extra shirt on hand…. All good. But do you know enough about “sleep hygiene”? Simply put, sleep hygiene is what you do to give yourself a good night’s rest.

We don’t have to tell you the importance of sleep to athletes, either — sleep is when our brains unwind and our bodies repair themselves. The National Institutes of Health recommend 7-9 hours of sleep each night for healthy adults. A well-rested body and mind are more alert, perform at a higher level, and have a lower risk of injury.

We went over some basics last summer with our Novant Health Family and Sports Medicine Physician Dr. Karan Shukla. These include shutting down technology early, keeping your bedroom cooler, limiting late snacks (an NO caffeine after 2 p.m.), keeping a sleep journal if you’re struggling, and limiting the use of your bed to just sleeping (and one other thing, *ahem*).

https://runcharlotte.com/snooze-you-lose-what-you-get-with-more-zs/

“One night of bad sleep is going to put you at risk of injury,” Dr. Shukla reminded us, “but if you are losing over 10% of your sleep over a couple of weeks, that can lead to performance declines and hinder you from reaching your goals.” Youth and collegiate athletes are most at risk of injury from lack of sleep; adding just one hour per night made a huge difference.

So for a follow-up, we dug a little deeper into 5 additional tips that can really make a difference in your sleep cycle. Even if you fall asleep easily, waking up at 3 a.m. and staring at the ceiling about that thing you just realized you need to worry about can be a sleep killer.

1. Turn down the lights and sounds. We’ve talked about your laptop and your phone, but what about the lamp by your bed or the light over your couch in the TV room?

“Darkness causes your brain to release melatonin for a calming, sleepy effect,” advises the Mayo Clinic. So dim the lights for an hour before bed — maybe use a book light or 15 watt bulb — and turn down the music. If you can hear the smallest noises in your house or outside (new parents, you’re tuned in to this!), try using a ceiling fan, noise generator, or ear plugs (unless you still have that newborn baby in the house.)

2. Exercise earlier. Hitting the road or the treadmill is good, because your body needs that workout to de-stress and get your blood pumping. But don’t jump off the treadmill, into the shower, and right into bed.

“Exercise boosts the effect of natural sleep hormones such as melatonin,” Dr. Karen Carlson, associate professor of medicine at Harvard Medical School, told Harvard Health Publishing. Here’s the catch, though: Exercise also causes your body to secrete the stress-inducing hormone cortisol, which activates your “fight or flight” instinct. “Exercising too close to bedtime can be stimulating,” says Dr. Carlson. Finish your routine at least 3 hours before bed, or move it to the mornings for the best results.

3. Set a routine. You did it as a kid — take a bath, brush your teeth, read a story, get into bed — usually around the same time each night. It will work now that you’re all grown up, too. Shower, meditate, read a little, lay out your clothes. Most importantly, go to bed and get up at the same time each day — even on weekends! Your body will get in a natural rhythm to help your sleep be sleepy, and your wakeful hours be alert.

Setting a routine can also help you reduce stress by letting your brain know you are in control of the little things. Preparing for the next day, outlining a to do list, and visualizing success can all lead to a more restful night’s sleep.

4. Set your pillows. If you’ve ever been on the search for the “perfect” pillow, you know it makes a difference in whether you wake up rested or with a sore neck. Don’t get one that’s too fluffy or too thin. It should “support the natural curve of your neck when you’re resting on your back,” according to WebMD. (This tip was reviewed by a doctor.) If you sleep on your side, “line your nose up with the center of your body.” Don’t sleep on your stomach, either, if you want to wake up refreshed.

And if you’re prone to a sore back, try putting a small pillow under your knees or the small of your back. It can take the pressure off and keep the spine aligned.

5. No naps! Taking long naps in the middle of the day – especially after 3 p.m. – will make you less likely to fall asleep at bedtime. Any nap during the day, if you really need one, should be less than 20 minutes.

If you feel like you’re dragging, and the couch is tempting you, get up, take a walk, get some sunshine. Sunlight will wake you up and vitamin D will keep your sleep steady.

BONUS TIP: If you’re prone to waking up in the middle of the night (Hi 3 a.m.!), hide your clock. Seriously, put it in a drawer or turn it face down, and resist the urge to look at it. Knowing the time won’t help you get back to sleep, and the light from it might actually keep you more awake.

Another fun fact: You may think a glass of wine helps you fall asleep, but in reality, you’ll wake up when it wears off. What then? Avoid alcohol and nicotine too close to bedtime. Both are actually stimulants.

Good luck finding some zzz’s as we head into winter. One other thing going for you: it’s getting dark sooner, which will help you wind down.

 

1. You DON’T have to run the whole marathon.

Seriously. There’s a half marathon, a 5K, AND two relays. Most of us can walk/run a 5K, so there really is a race for every type of runner! Grab some friends and rock a relay, parlay your fitness from Wilmington, Chicago, Boston, or whatever and run the half or the 5k. It’s all good.

2. You get ALL the goodies!

That’s right. You get all the swag, the expo at NoDa Brewing Company, the finish line experience, etc., no matter which distance you run. Be a part of the pre-event packet pick-up party at the expo; no need to grab your gear and go. There will be official merch from Craft Sportswear, too. And this stuff looks GRRRREEAT, yall! At the finish, you’ll also get a medal that’ll hang heavy on your neck in the BEST way, a tasty NoDa beer, finish line goodies from Publix, Dole, and a bunch more.

3. Sleep in your own bed.

Can we really oversell the value of a good night’s sleep? (And that’s not just a gratuitous toss to BEDGEAR, our Official Pillow Partner.) So forget the nightmare logistics, folks. You get to sleep at your own house, eat your own banana and PB toast, and drive your own car to the race. Can’t beat that! Not to even mention the fact that AFTER the race, you can mosey on home — to your own home! Your dog will be so happy to see you. Your kids will wait on you hand and foot. Maybe you can even get them to make you dinner! (We can dream, right?)

4. It’s probably in your own backyard (or close to it)

You get the comfort and confidence of running the streets you’ve likely trained on. You know these streets, but you’ll see them in a whole new way during the event. New to town? There’s literally no better highlight reel of some of Charlotte’s favorite neighborhoods. (Sure wish we could include them all!). Let your neighbors and friends cheer you on!

5. You really can do this!

We wouldn’t say it if we didn’t mean it. And it’s still not too late to get in on one of the November 13 events. Check it out at thecharlottemarathon.com

A lot of people have “run a marathon” on their good ol’ bucket list. And if you’re about to check that box, then good for you!

By now, you’ve probably read all you can about race day strategies and tips, and you’re feeling ready. Nothing teaches like experience, so we tapped into friends and fans at runCLTrun for some tried and true advice. We’ve compiled a list of things you may not have thought or read about yet, from people who have been there and done this 26.2 thing before.

Get some rest

The taper is not for the faint of heart.  In the two weeks before your marathon, you will run less combined than your 20-mile long run. That’s how it’s supposed to work.  Don’t stress, and enjoy the downtime.

Carbo loading–  know when to say when

Carbo loading is definitely a thing, you just don’t have to do it the full two weeks before your race. Too much too long can add to some bloat and an uncomfortable feeling. The best time to really hit home with the simple carbs is 2-3 days before your race.

Your gear matters

Don’t go and get a fancy new one. Tried and true clothing is like an old friend: you know it’s not going to hurt, rub, chafe, or itch you. If you do get some new gear, good for you. Just make sure you’ve tested it on some long runs to make sure it measures up.

Embrace the layers

It may be colder at the start than it will be 2 – 3 hours in. Wear clothes that you can easily take off and toss. At the Novant Health Charlotte Marathon start, look for Ally’s collection bins to deposit your start line layers. Cast-off clothes will be donated to RunningWorks. Some people find gloves and arm warmers are all they need, and those are easily stashed in a waistband or shoved into a pocket.

Stick with the plan (and have a plan)

Everyone feels like they’re going to break the 2-hour world record at the beginning.  The biggest mistake beginners and experienced runners alike make is starting out too fast. Don’t do it! Stick with your plan, even in the earliest stages when you’re feeling energized. You’ll be glad when you don’t feel so spry that you stayed within your pace range from the start.

Have goals

It’s a good idea to have different levels of goals.  An “A” goal would be your very best race if all the stars align. A “B” goal would be the step down with which you would still be really happy. A “C” goal may be to just keep moving forward or not to walk. At the end of the day, everyone’s goal should be simply to get across that finish line with a smile.

Don’t drink the Kool-Aid

Literally. There may be people and parties along the route offering you more than Gatorade and bananas at their cheer stations. Unless you’ve ingested a shot of whiskey, sips of beer, or homemade cookies during your training runs, you may not want to do it at mile 22.

Do take the high fives

Hopefully, you’ll have some supporters out there on the course. Know where you’re planning on seeing them and look for them at those specific points. It’s much easier for you to spot them than it is for them to pick you out of hundreds of runners.

Know that it’s not always going to feel easy

If it was easy, everyone would do it.  Make sure you are prepared for the mental as well as physical lows you may feel. It helps to have a mantra or something you can tell yourself when you want to just stop.  Some dedicate miles to loved ones or causes.  Some repeat a motivational phrase that will help keep them focused on the goal, not the discomfort.

Enjoy your experience

All 26.2 miles of it! That’s what you trained for. That’s what you’re going to run. You CAN do this!

 

 

The best thing to do with a gift is to give it away. Okay, maybe not those prized new running shoes – but the running, at least. Share the running!

Jay Seago is a guy who shares the running. An outgoing regional director for Let Me Run, he didn’t even know he had a gift when he first picked up running in college — but it wasn’t long after that, that he started giving it away.

“The first race I ever did was in 1999. It was a 5k in Athens, Georgia, when I was 22,” says Jay. “I came in 3rd place so I was like, ‘I’m okay at this.’”

As a young soccer player, he’d had plenty of experience running around soccer fields. Then, in his first year of playing soccer for Virginia Tech, he discovered he did less running and more sitting — on the bench, that is, instead of playing. He left the team and picked up running a year later to stay in shape.

Before he knew it, he was a 25-year-old MBA in the workforce with a couple of 5k’s under his belt, when a co-worker suggested a half-marathon. So he decided to go for it. Why not? He ran a 1:31 and placed in his age group. Deciding he was still “okay at this,” he kept running.

And running. And running. Not training, mind you — just running, like Forrest Gump. Just running. His next half-marathon, the next year, without really training, was a 1:22. Competitors approached and asked him what he did to train, to drop so much time. He didn’t have anything to tell them. He just … ran.

Those competitors took him on his first 20-mile run, and told him he should do a marathon. Fast-forward through Phoenix, Marine Corps, and two Boston Marathons. Yup, still running.

But let’s back up now, to when Jay was getting his MBA. He would substitute teach at the local schools in Roanoke to pay bills, and help coach the distance runners on the school’s track team. Then he was head coach. Then he worked for a couple of years in a “cubicle life” after his MBA and realized…. He liked teaching and coaching better. Coaching flipped a switch — he had a gift. He wanted to give it away. He kept running and kept coaching.

“I hated working in a cubicle,” he says. “So I got a job teaching computer and wood shop.” A move to Charlotte in 2015 would set him up for the big life change that came next: the school he taught at didn’t have a track or cross country team, but it had Let Me Run, a running and character-building program for boys. He was off and running in a whole new coaching direction; a job opening as Let Me Run’s Regional Director for Charlotte made non-profit coaching his full-time work.

“There’s a whole curriculum and 14 lessons, each with a character-building theme. The character building is the most important part of Let Me Run,” says Jay. The program fit his passion for running and giving the gift of running to others, too. “The lessons are good for the kids, but also the adults.”

Learning to give his gift away opened a whole new world for Jay. He was studying for a new career as a realtor while working as Let Me Run’s Regional Director when COVID shut the world down. No realty classes, no Let Me Run. It was a tough transition, but he used the time to take his realtor classes online and start a new career. Even though he’s off and running in a new direction professionally, the giving back hasn’t stopped.

“With every transaction as a realtor, I give $500 to a non-profit,” says Jay. His donations rotate through 5 different groups, 4 of which are running related: Let Me Run, Girls On the Run, Running Works, and West Boulevard Ministries. (The fifth, Be There Dad, encourages men to play a bigger role in their children’s lives through volunteering.)

Sure, money is nice. But the real giving is time — and Jay still gives it away through running. He volunteers as a Sole Mate for Girls On the Run. He coaches 2 teams for Let Me Run. He volunteers for RunningWorks, which helps empower Charlotte’s homeless population by teaching life skills through running. And he took a deep dive into new territory with West Boulevard Ministries, leading a physical fitness and running group for boys along the high-poverty West Charlotte corridor. His sons accompany the boys as they train and compete in local 5k’s and even Around the Crown 10k as a team.

“We ran 800 yards, then walked 200, as a team,” he recounts. “We started and finished as a team.”

He also serves adult runners as Vice President of Charlotte Running Club, connecting local runners to groups that match their speed and endurance. Casting a wide net in Charlotte’s running community allows him to connect as a realtor, as he knows the schools and personality of the Queen City’s communities. And he can connect clients to a new home AND a local running club at the same time! And yes, that means everyone.

“If you run 100 feet, you’re a runner,” he says. “Don’t say you’re not a runner. Getting out and moving is really important, and anybody can improve!”

All of the volunteering has been the gift that keeps on giving.

“Coaching track and cross country are huge to me,” says Jay. “Thousands of athletes — It’s neat to see them become adults and go on to play college sports or become coaches, too.”

Not everyone has Jay’s gift or Jay’s energy. But Jay believes everyone can find their gift and give something — with the most valuable thing they can offer is time.

“It’s not about running, it’s about being there,” he affirms. “Lots of kids and adults need someone to ‘be there’ for them.”