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The following is reprinted with the permission of Charlotte Running Club and with collaboration from the team at Elizabeth 8k– Ed

Before the start of the Elizabeth 8k, an unexpected medical emergency unfolded as a volunteer experienced a seizure. The event took place in close proximity to the Charlotte Running Club (CRC) tent, where Dr. Katie Moore, an oncologist with Novant Health and member of the CRC, was warming up with friends. Leveraging her medical expertise, she promptly tended to the individual, and was quickly supported by Novant Health’s EMTs which were also on site for the race. Simultaneously, 911 was immediately contacted, and within minutes, paramedics were on location, ensuring comprehensive care for the affected volunteer.

This incident underscores the importance of being prepared for medical emergencies, both on and off the course. In the following interview, Dr. Moore shares her expertise on how to be prepared in case of a medical emergency so first responders can properly assist you or your fellow runners.

CRC: When you responded to the young man and looked at his phone and wallet, what were you looking for?

Dr. Moore: At that moment, I was trying to identify him and gather any medical information that could help guide care. I was looking for an ID, emergency contacts, or medical alerts—anything that could give context to what was happening and be passed along to first responders. I checked his iPhone to look for emergency medical information. Apple allows users to store health details—like conditions, allergies, and emergency contacts—that can be accessed even when the phone is locked. It’s a great tool more people should take advantage of. Unfortunately this gentleman did not have this activated on his phone and we were able to ascertain little information about him and nothing about his medical history. 

CRC: Do you recommend something like a Road ID, and what should be on it?

Dr. Moore: Yes—tools like Road ID are incredibly helpful, especially for solo runners. I recommend including your name, an emergency contact, major medical conditions (like epilepsy or diabetes), allergies, and any medications that would be important in an emergency. It only takes a few seconds to read but can make all the difference.

CRC: What are some warning signs runners should watch for—especially when running alone?

Dr. Moore: Your body will usually give you clues when something’s wrong—you just must listen. Red flags include dizziness or lightheadedness, fatigue that isn’t normal, decreased sweat in a hot environment (heat stroke potential), shallow breathing, chest pain, difficulty catching your breath, elevated HR not normal for the workout you’re doing, blurry vision, nausea and vomiting. 

CRC: What can runners do before, during, and after runs to help prevent medical issues?

Dr. Moore: Here are some helpful steps to take:

• Before: Hydrate, eat if needed, warm up, and let someone know your route.
• During: Pace yourself, stay aware of how you feel, and listen to warning signs.
• After: Cool down, rehydrate, and pay attention to lingering symptoms.

Always stay in tune with how you’re feeling. If something feels wrong, stop. Don’t try to push through. If you’re alone and concerned, call 911. If you can, contact a friend. It’s better to pause a run than risk your safety. As runners, we are used to pushing through discomfort, but listen to your body, sometimes it is trying to tell you something more serious. 

CRC: Why is CPR Certification worth it for runners?

Dr. Moore: You never know when an emergency might happen—on a run, at the gym, in your neighborhood, or even at home. Getting CPR certified gives you the tools to step in and help when every second counts. For runners, it’s especially valuable since we’re often out in the community, sometimes in remote areas or among people pushing their physical limits. But beyond running, these skills can make a life-saving difference in everyday situations. It’s simple to learn, quick to do, and could help you save a life—on or off the trail. 

From Rob Zabel, Race Director of the Elizabeth 8K

“I’d like to extend my heartfelt gratitude to Dr. Katie Moore for her swift and effective response during the recent medical emergency. Her actions, coupled with the immediate support from Novant Health’s EMTs, underscore the efficacy of our medical emergency strategy and plans.

Although medical professionals remain ever-ready, incidents might not always occur in their immediate vicinity, especially on extended race courses. In such instances, the timely reaction from fellow runners can substantially influence outcomes. Consequently, it’s imperative for everyone to be well-versed and prepared to respond responsibly. Fortunately, in this instance at the Elizabeth 8K, the response was quick and the individual is doing well. 

Let’s continue fostering safety and awareness within our running community.”

Well, here we are on the cusp of the really warm weather. Granted Memorial Day weekend is the “unofficial” start of summer, but the heat will likely be on us good well before the calendar turns the page on the new season. But with a little bit of planning, you can weather the summer weather like a pro.

Take Time to Acclimate 

Depending on how well you handle changes in the heat and humidity, it may literally take a couple of weeks to get used to the weather. This is particularly important if you’re new to the area, or new to running. Bottom line, take your time and don’t get discouraged. A simple but effective strategy is shortening your regular runs or slowing your pace until you get used to the warmer weather. 

Hydration is Key 

Yes, hydration is a year-rounder, but it’s even more important when the weather warms up. You’ll want to add more liquids to your pre- and post-run routines this time of year. You’ll want to make sure you’re well-hydrated before your run even starts. Consider adding handheld water bottles for shorter runs and hydration packs for longer runs. 

Play it Safe in the Sun 

If you asked most runners, they’d say they’re pretty good about applying sunscreen when they’re going out to spend some time in the sun. Most of us aren’t as consistent when it comes to diligent sun safety on our daily runs. Fact is, sunscreen and good sun safety lowers our risk for skin cancers and keeps your skin looking younger longer. And that goes for all skin types and colors, too. 

Try the Trails 

Chasing shade is a little easier when you’re in the woods. And before you say, “trail running isn’t my thing,” we’re quick remind folks that not all trails are hard core, rocky, root-covered, and off the grid. Short, shaded, off-pavement loops can be found at Evergreen Nature Preserve in east Charlotte; Boyce Road Park Trails off the McAlpine Creek Greenway, just south of Cotswold, just to name a few. There’s even a weekly meet-up at Col. Francis Beatty trails with the Charlotte Running Club.

Take it Inside

There are some days when the weather’s just too much, the heat index is too high, or the air quality is just too poor for a quality or even safe run. That’s the universe telling you it might be better to take a day off or take your workout indoors. There are plenty of fun and efficient workouts you can do indoors that don’t require a gym membership or even special equipment. 

We were left with more than a few questions after last week’s article on meat sticks. Even after answering some of the bigger picture stuff like, are they just Slim Jims dressed up at higher price points; what should we look for on the package; and, are meat sticks really a good protein source for runners?

After all of our interviews we still had one more question: how do they taste? There’s only one way to know, so we dove into taste-testing the most highly-rated and recommended meat sticks. Specifically, the ones we could find at our neighborhood Publix. We opted for the smaller, single-serve types, since we had to eat a lot of meat sticks for this article. 

Meat Stick Taste Test Methodology

We rated our selections on convenience, chew (the way it felt to actually eat it); ratio of calories, fats and protein; and taste. Then, we gave each an overall composite score to determine the overall “best.” Not an exact science, but we’re going with it.

CHOMPS Original Beef Mini Sticks

Convenience: 4/5 – Yes, 6 individually-wrapped servings in a pouch is a lot of packaging. But it is convenient. 

Chew: 4/5 – These actually had a little “bite” to them. Not in a spicy way, but in the sense that you needed to chomp down on them just a bit. Careful taking them out of the individual wrapper. They’re a little slick.

Calorie, Fat, Protein Ratio: 4/5 – Serving is 1 meat stick @ 45 calories, with 3g of fat and 4 grams of protein 

Taste: 4/5 – Pretty good flavor. Not too salty, not too fatty-tasting. 

Composite: 4 – Overall, good choice. 

Country Archer Provisions Grass-Feb Beef MINIS

Convenience: 5/5 – Individually-wrapped servings in a pouch. But with 8 sticks per package. 

Chew: 4/5 – It takes a few more PSI to bite through the Country Archer MINIS, but it’s a satisfying, not-quite-beef-jerky bite. Sticks are smooth, but not slippery. 

Calorie, Fat, Protein Ratio: 4/5 – Serving is 1 meat stick @ 45 calories, with 3g of fat and 4 grams of protein 

Taste: 4.5/5 – Mild flavor, but a little more complex than the others.

Composite: 4.375 – The 8 servings per package had us from the jump, but the well-rounded taste sealed the deal.

CHOMPS Original Turkey Mini Sticks

Convenience: 4/5 – Individually-wrapped servings in a pouch. 6 per package, like their beef counterpart.

Chew: 5/5 – Just right, in our opinion. Just enough give, a satisfying chew, and no slippery mouth feel.  

Calorie, Fat, Protein Ratio: 5/5 – Serving is 1 meat stick @ 35 calories, with 1.5g of fat and 5 grams of protein 

Taste: 4.5/5 – Mild flavor, with no “poultry” taste. Even the most beef-centric types would dig it.

Composite: 4.62 – Maybe it was the surprisingly good taste, but it’s hard to argue with the 5 grams of protein in a low-cal and low-fat package. 

DUKE’S Original Recipe Smoked Shorty Sausages

Convenience: 2/5 – No individually-wrapped sausages, but 12 weenies swimming around in a single package isn’t terribly convenient. Neither is the need to refrigerate after opening. 

Chew: 3.5/5 – These look like mini hotdogs that spent a little too much time on the grill. But they bite easily, with no greasy taste. 

Calorie, Fat, Protein Ratio: 3/5 – Serving size is 2 meat sticks @ 130 calories, with 11g of fat and 7 grams of protein 

Taste: 5/5 – Honestly, the best-tasting. But, this is a pork sausage, and we have lots of feels for that. 

Composite: 3.37 – With all the fat, these probably aren’t the best choice for mid-run snacking. And the lack of single-serve convenience is a bummer, too.

Overall Winner

Interestingly, we’re going with the CHOMPS Original Turkey Mini Sticks for the win here. Even if all things were equal, we’d still preferred the mild flavor versus the others we tried. We expect these will be a regular part of our long-run fueling strategy during the sodium-depleting days of summer. 

Did we miss a meat stick brand that deserves a test? Let us know! Hit us up at ed@runcharlotte.com

May is Mental Health Awareness Month, so you’ll likely see plenty about the topic over the next several weeks. But for many folks – runners included – the struggle, as the saying goes, is real; and it can’t be confined to one calendar month. 

Nearly 20-percent of us will have a diagnosable mental health condition in the course of a year. That’s as good a statistic as any to remind us that taking care of our minds is as vital as caring for our bodies. For runners, most of us understand and appreciate the connection between movement and our mental health. Running is personal, powerful, and deeply intertwined to how we feel inside and out. 

The Science and Spirit of Running for Mental Health

Cliff Anderson is a runner and a certified mental health counselor. He knows firsthand how running can boost happiness and resilience. “Strenuous exercise is good for physical and mental health overall,” Anderson explains. “The key is doing something you love. If you enjoy running, you’re more likely to stick with it, and that consistency is what really supports your well-being.”

Running offers more than just a physical outlet. It’s also a social one. “Having someone to chat with on a long Saturday run is really sweet, and we know social connections are one of the best things for good mental health,” he told us. Research backs this up: people with stronger social ties generally have better mental health outcomes.

Running also builds resilience in surprising ways. “People who exercise hard can keep their hand in a bucket of ice water longer… it’s a classic pain tolerance test,” he said. “It’s not just about physical toughness; it’s about learning to cope with discomfort, which translates to life’s challenges too.”

Anderson faced his own battle with cancer a few years ago and is currently recovering from a broken collarbone. When running is taken out of the equation, he admits it’s not easy. “That was probably one of the biggest struggles for me. I went from loving running around my neighborhood to struggling to walk up a little hill. I had to coach myself: ‘OK, I can’t do what I did before, but I can walk. I can do what I can.’” His advice: have a broad range of coping strategies, from other forms of exercise to seeking inspiration or connecting with friends.

Finding Community and Courage

For Lindsey McGee – a runner, run club leader, and mental health advocate – the Charlotte running community has been a lifeline. “The community I’ve found through running has been my support during runs, it’s a built-in chat session, and you get to know people through that,” McGee told us. “The friends I’ve met through running have become my outside-of-running friends as well.”

McGee is frank about her own struggles with depression and anxiety. “I am going through a significant depression episode right now, and I’m OK with admitting that,” she said. “If I’m not at run club, I am less than productive. I’m having a lot of my own personal challenges right now.” Her openness is intentional: “I stood in front of 80 plus people and said, ‘I deal with depression and anxiety and I’m on meds daily.’ Me talking about it provides an opportunity for others to realize they are not alone.”

That kind of openness didn’t come easily. McGee told us she had to, “hit rock bottom,” before she could be that free to speak out loud about her own struggles. And, she said, it’s the support she felt being part of the Charlotte running community that gave her the courage to be that vulnerable. 

That vulnerability has created a ripple effect. “Every single time I am open about it, I get a very positive response. People come to me and say, ‘Thank you for saying it. I’m not brave enough to say it.’” McGee’s goal in all of it is simple but pretty profound: “Be the person you needed when you were younger. If we get to save one person from hurting, that’s what I’m here for.”

Creating Space for Healing 

Erica Meisner is the founder of the Charlotte-based nonprofit Mental Health Matters. She transformed her passion for running into a platform for awareness and support. Her organization hosts the Mental Health Matters 5K, an event designed to bring the community together and break the stigma around mental health. The event isn’t just about running-it’s about connection, support, and reminding participants that no one has to struggle alone.

“I felt like it was something that was needed,” she told us. “Something that we don’t really see often enough in the community in bigger ways, and as a runner It was just something that I kind of fell into.” 

Meisner wasn’t always a mental health advocate. She said it was something she learned in college from her own personal experience, struggling with her own anxiety. And, she wasn’t always in the nonprofit space, either. But she’d always been an athlete and a runner, so putting the two together just made sense.

“I do think there’s already a connection with running and mental toughness and mental strength as runners,” she said. “I feel like a lot of us run just for our own mental health and clarity.”

Communities like run clubs or other groups can provide an environment for runners (or anyone else) to find the comfort to begin a conversation about their own struggles.

“Knowing that people don’t have anyone to talk to is terrifying, and I have been there multiple times and even in the last two years,” added McGee. “I want other people to realize that depression can affect anyone even a person that is the happiest, most optimistic person.”

And knowing when running isn’t enough is crucial. “If emotional problems are interfering with your ability to function or enjoy life, that’s a sign to seek professional help,” Anderson emphasizes. “Exercise is most effective for depression, especially for those who don’t already have a routine. But it’s not a cure-all, and sleep, social support, and professional care all matter.”

Takeaways for Runners and Friends

• Running can be a powerful tool for mental health, but it’s not a substitute for professional help when you need it. If you notice emotional struggles interfering with your life, don’t hesitate to reach out to a counselor or mental health professional. 
• Community matters. Whether you’re a runner, walker, quilter, or maybe book club is your thing… connecting with others can provide accountability, support, and friendship. Don’t underestimate the power of a simple check-in.
• Being open about mental health can help others-and yourself. Sharing your story, as McGee has found the courage to do, can create space for others to seek help and feel less alone.
• Find what works for you. As Anderson advises, “Have a broad range of coping strategies.” If running isn’t possible, try walking, playing music, reading or simply reaching out to a friend.
• Look for a supportive space to move, connect, and heal. Consider joining or volunteering at local events like the Mental Health Matters, or Still I Run, to be part of a larger, supportive community. 

If you or someone you know is struggling, remember: you (and they) are not alone. You’ll find folks within the Charlotte running community who know and understand. And should you need more than a friend, a run, or an ear to listen, there are pros who can guide you on your own path to healing.