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In Tune: Can Music Make Us Run Further, Faster?

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If you’re someone who needs a little rhythm to complete your run, you’re not alone. There’s something about the thump, thump, thump of the bass or drums that keeps our feet hitting the pavement at a steady pace.

“Just like in most settings, music can lift our mood and put more pep in our step!” says Juliet Kuehnle, a Licensed Clinical Mental Health Counselor at Sun Counseling and Wellness. She was also a music minor in college, and studied both the sounds and the psychology behind it. “We also tend to have such an emotional connection to music, so if you have a personal playlist of songs that resonate with you, you’re going to have an endorphin release along with positive memories triggered.”

Aha! So there IS a scientific reason our tunes help our trot! “With all of those feel-good hormones flowing, you’re likely to feel much more motivated,” says Kuehnle. “Pay attention to what tempo, energy, and even emotional delivery of the singer resonates with you and build a badass playlist!” So if you start with Disney’s “A Dream is a Wish Your Heart Makes” and end with Black Eyed Peas’ “Pump It,” that’s PERFECTLY NORMAL.

Knowing that a playlist can be as intricate as the people who make them, we asked our Novant Health Charlotte Marathon Ambassadors to share the tunes that help them step up their pace in training. We heard everything from Bollywood to Metal to Podcasts to… nothing at all. Ah, nature… sometimes hearing the birds chirp is just what you need! Check out what our Ambassadors like:

Arun Kallikadavil

Just like every phone book starts with AAA, we’re starting with Mr. AAA Plan, Arun Kallikadavil — aka Mr. Positive. He got our year started right with some positive pointers on setting new and attainable goals, like his own “Acquaintance, Accomplishment, and Acceleration” to get started, get stronger, and get faster. https://runcharlotte.com/2021-goals/  So what does he listen to?

“My choice of what I listen to is dependent on the type of run,” he tells us. “On a day which is focused on speed workouts or tempo runs, I focus on listening to upbeat music. It is all based on the intensity I want from that run.” That means Bollywood dance music, house beat, or pop. Jai Ho!

A combination of upbeat and inspirational songs power him through hill repeats or tough altitude runs. For his long run, he listens to ebooks, devotional music, or podcasts on interesting topics — or nothing at all. If you want to listen to an interesting podcast, try Running Around Charlotte! Our chat with Arun will get you started: https://runningaroundclt.blubrry.net/2020/03/17/arun-kallikadavil/

Mandy Carter

Mandy calls herself a “late bloomer” and “average runner” who just wants us to get moving. She got us up off the couch with her 20×21 Project in January and is another fan of running with podcasts — saving the ones she’s most excited about for her longer runs. (A favorite is Popcast with Knox and Jamie if you want to “join” her runs.) She takes it up a notch by updating her playlist continuously, but when she needs a kick, it’s Sir Duke by Stevie Wonder. Can you feel it all over?

If you want to listen to a podcast with Mandy, you can hear her talking about her 20×21 Project with Running Around Charlotte: https://runningaroundclt.blubrry.net/2021/01/26/mandy-carter/

 

Judy Caswell

Judy’s story will inspire you to run through your “wall” — She’s 65, and 5 years ago she was diagnosed with Stage 3 colorectal cancer. It was a shock because she eats right and runs often. Since finishing 6 months of chemo and her surgeries in 2017, she’s run 65 marathons.

Yeah… I’ll have what she’s listening to, please.

“My playlist is one for a person who doesn’t know what genre they like, so real oldies,” she says. “Bob Dylan, Peter, Paul and Mary, Bon Jovi, to the other extreme of Pit Bull, Dua Lipa, and in betweens of Imagine Dragons and David Childers!!”  It makes a lot of sense to mix it up, especially after all she’s been through.

“I find the music can help me keep a more consistent pace, but especially, it distracts me so I don’t notice discomfort or realize the effort I’m putting in,” she admits. She likes running alone because it has a meditative effect. “Afterwards I’m calmer and more focused,” she says.

In addition to a peek inside her AfterShokz, she gave RunCharlotte these tips last October for getting better with age as you run. ( https://runcharlotte.com/running-against-time/ ) You can hear more about her story from when she joined us on Running Around Charlotte. https://runningaroundclt.blubrry.net/2020/11/03/judy-caswell/

Michael Sweeting

Michael has done a turn as the leader of NHCM’s Rucking Division, where competitors often find silence is golden (and most rucking events don’t allow music or earbuds). But when training, he likes to listen to Joe Rogan’s podcast or Spotify Daily Mixes like Beastie Boys, Tool, Weezer, RadioHead, Led Zeppelin, or “old school Metallica.”

Check out his spotify playlist: https://open.spotify.com/playlist/37i9dQZF1DX5M59nhwFlWl?si=B9BPFVXMTrGGQaZKLGH2cg Or the Running Around Charlotte episode where he describes Rucking https://runningaroundclt.blubrry.net/2020/06/02/michael-sweeting/  Or his other favorite:  nothing at all.

“I do enjoy, at times, no music,” says Michael, “just the organic sound of shoes on pavement.” Ah, cue the birds chirping and frogs croaking. There’s value in being one with nature, says our counselor Juliet Kuehnle. It can, perhaps, make us more mindful.

“We spend so much of our days bombarded by sensory input that can keep us from paying attention to our thoughts, or being truly aware of our surroundings,” she says. “There is such value in learning how to feel comfortable in our own heads and really mindful of the beauty around us.”

Kuehnle reminds us that music is the one thing that is completely individual, and can be changed at will. Her playlist has Usher to Sara Bareilles to Broadway, “because it checks all the boxes for me.”

Or surprise yourself like Ambassador Margaret Taylor — throwing the old-school rap on her shuffle and letting it play whatever comes up. “It’s always a surprise what comes on!” she says. That, alone, can be motivation!

 

Get More Miles

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Thinking about running a marathon, a half, or your first 5K? No matter your starting point, to safely ramp up and get more miles requires a long-term plan. While “run more and more often” may seem like a place to start, you need a more practical and tactical plan than that. We picked the brains of three people who train themselves and others for distance events to find out how to properly add the extra miles to your routine. They know how to start small, and go big. Here are 6 pieces of advice they shared:

Baby Steps

“Very incrementally,” advises Richard Sexton, an experienced ultra-marathoner, about how to add distance. “Step by step.” We know that the first step is often the hardest, and Richard has experienced it after a serious bout with COVID last summer that hit him hard. But in January, he started training for his ultimate ultra: 30 straight days of marathons to raise money and awareness for Autism services.

Read more about Richard’s journey here

Sexton trained with a coach because he wouldn’t be running alone — he would do all 30 days of marathons carrying “Slappy,” a 25-pound weight ball, in a backpack.

“I built up my distance with the slam ball, then compressed them together,” says Sexton. He learned to carry Slappy — who he had already run one marathon carrying — a little further each week. When he got comfortable, he compressed his days to go two days back-to-back, and so on.

The 10% Rule

Most runners have heard about this — only increase your mileage 10% at a time. No, not per day, or per run — but per week.

“So if you are running about 20 miles a week, add no more than 2 miles,” says Lisa Landrum, running coach and owner of Forward Motion XC. But, she adds, “There are a lot of variables that come into play, like the level of training you’ve been doing and the amount of miles that 10% actually means. The key with this, like most things, is to make sure that makes sense for YOU.”

An experienced runner who is used to running 60 miles a week can feel out that 10% better than a beginner who is still happy doing a mile or two in a row.

Consistency

Ah, consistency is key. The best way to train more miles is to hit the trails regularly. If you miss a run, hold your distance. If you miss a week, you may need to back off.

“The most important thing is consistency in your running,” says Landrum. “Adding in miles the smart way, even if it means taking some extra time to do it, will pay off in the long….run.” Pun intended? Consistency, she adds, also lessens the chance of injury.

What’s the Frequency?

If you want to add a few miles to your weekly total but feel maxed out at your daily distance, look at your calendar, says Jamey Yon of TRiYON Performance.

“Incorporate more frequency instead of more miles each day,” says Yon. Adding another run during the week can help you reach your goals, especially if staying out too long can be a health hazard. “Depending on the time of year, it could be dangerous to run more miles because of dehydration and weakness,” he says. “Split up into two runs so you can increase your fluids properly.”

Yon believes adding a day to your weekly schedule will get you a lot closer to your marathon goals than adding miles on fewer days.

Shuffle Your Distances

Even if you add days to get some extra miles, you need some experience with a long run if you want to be ready for a marathon. Shuffle your daily distance, says Yon, and add your miles to one of them.

“Do one long run a week,” says Yon, “and increase that by a mile a week.”

Take a Break!

Holding your mileage as your body gets stronger will allow you to add the endurance you need with less chance for injury.

“For new runners, it’s important not to add too much, too soon.  This is a recipe for burnout, injury, and discouragement,” says Landrum. “Adding mileage slowly usually won’t backfire, but adding it too quickly may sideline you.” Landrum says it’s important to really listen to your body as you add miles, to make sure little twinges and poor sleep aren’t trying to tell you something.

Yon suggests adding miles for 3 weeks, then maintaining for one, as a way to help your body adapt to the extra workload. Don’t forget to take a ‘rest day’ if you need it. Sexton says his training includes the same advice: “Spike it up, and back off — then do it again a little higher,” he advises. “So many people overtrain and then try to race.” Rest and Recharge are an important part of Running.

And don’t forget to fuel, hydrate, and get enough sleep! If you got to sleep in a little longer this past year, you know how great it feels to be rested. Self-care is not selfish, it’s imperative if you want to run further!

 

5 Common Training Mistakes That Will Push You Back Instead of Forward

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We are raised to believe more is better – that if we fall short, we need to work harder, go longer, and do more. While the notion still holds many truths, your self-reflection needs one more essential element that isn’t always at the top of our list: work smarter.

We asked our experts about common training mistakes we often make when trying to push ourselves further, faster, longer each day. It’s the mental reassurance you need to let yourself know that sometimes less can be more when it comes to training.

Doing Too Much

In particular, doing too much too soon will set you back quickly. Unrealistic training expectations are usually to blame, says Will Hayes, Performance Manager at Novant Health Sports Performance.

“Do less than you think if you haven’t run very much,” he says. It’s best to work up slowly then set an unrealistic expectation based on something you used to do “last time.” If you get hurt going too far, you won’t be able to get back to work until you have rested and healed sufficiently.

“Set goals that are habit-based,” says Hayes, “not outcome-driven.” Distance and time goals are great, but the important part is consistency — making good habits.

Running Through an Injury

This is a no-brainer. Just like doing too much, running injured will set you back more than just taking a few days off to heal. Running Coach Lisa Landrum of Forward Motion XC and runCLTrun says it’s okay to take a rest day or more if needed. Use this time to focus on your strength work, stretching for flexibility, or doing other activities you enjoy that will take the stress off your injured limb.

Check out some great ideas Meghan Fillnow gave us in Get Out of Your Training Rut.

Lack of Proper Strength Training

We’ve said it before — a good muscle structure around your core gives you stability as you run. All sports have their major muscle groups, but cross-training keeps you from ruining your form from overuse of just a few running muscles.

“Running is an impact sport, so it’s important to incorporate strength training,” says Jamey Yon, Ironman competitor and owner of TRiYON Performance. He compares pounding the pavement to tackles in football. — they’re both hard hits. “We’re constantly breaking our tissue down. When you’re running you’re impacting the road.”

Yon suggests simple bodyweight exercises like walking lunges, deep squats, lateral exercises, and calf raises to add some strength to your stride. Remember to keep them slow and controlled for the best results.

Here’s what Will Hayes had to say about get us started.

Running “Junk Miles”

You know we’ve all done it — added more distance to our runs because we feel like we should, our friends are doing more, or our high-tech watch says we haven’t reached our pace or weekly goal yet. Landrum says Staaahhhhhppp! Those miles don’t serve a purpose, so don’t feel like you need to do them if your legs are dead.

“There is a time for a hardcore training cycle, and yes, we do want to improve as runners,” says Landrum, “but be wary of the notion that to be a ‘real runner’ you have to be ‘fast’ or run X amount of miles a week or a run.”

“It’s all relative,” she adds. “There will always be someone faster and someone who runs longer than you.  Who cares? Go out, run for the health of your body and your mind.” Sweet.

Not Warming Up/Cooling Down

We all know we should do this, but sometimes it feels like it takes a heroic effort just to find time for a run of any length in our schedule — so skip the intro? Y’all…. It makes a difference.

“If you don’t do this consistently, you’re setting yourself up to get injured because you’re not preparing your body appropriately,” says Hayes. Got a sore heel? Stiff ankles? Leg cramps? Your body is telling you that you’re jumping in before you’re ready.

And cooling down after your run is important, too, if you want to avoid the soreness that comes from a hard workout or run.

“Cool down is a reset to bring the body back down into a more of a resting level,” says Hayes. “Cool down is effective at getting out of the ‘fight or flight’ syndrome your body engages in while exercising. You have to bring it back down to ‘rest and digest,’ to get yourself into a recovery state and feel better the next day.” Flush out that lactic acid and set your body at ease!

Remember, training for a marathon is a — uh — marathon, not a sprint! Take your time to do it right. Make good habits and you’ll get farther… Faster. Good luck!

 

Novant Health Charlotte Marathon Events Ready for In-Person Registration

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Registration is open NOW for the in-person and virtual 2021 Novant Health Charlotte Marathon, Half Marathon, 5K, and Marathon Relay events. After a virtual only event in 2020, runners will have two ways to participate this year: in-person on Saturday, November 13, or a virtual event run between October 30 – November 13.

“As conditions keep improving, we continue to gain confidence in the opportunity to host a safe and successful in-person event,” said Tim Rhodes, Race Director for the Novant Health Charlotte Marathon. “Giving runners the option to run in-person or virtual gives everyone the chance to be part of the events.”

The excitement surrounding the return to in-person events won’t outweigh the gravity of providing for the safety of the runners, partners, and volunteers. Event staff will be working closely with its healthcare and public safety partners to make sure everyone has a safe, healthy, and rewarding experience.

Participation in all Novant Health Charlotte Marathon events benefits the Novant Health Hemby Children’s Hospital.

“That these events can celebrate and motivate runners to do their best and create community impact through Hemby Children’s Hospital … that’s the definition of a ‘win-win,’” added Rhodes.

About RunCharlotte and the Novant Health Charlotte Marathon

RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide you along your running journey, with more than 25 years of experience producing, promoting, timing, and scoring events of all types. Since 2005, the Novant Health Charlotte Marathon has capped the local road racing season. The event and its participants have contributed more than $200,000 to support remarkable care and programming at Novant Health’s Hemby Children’s Hospital.

More information and registration for the November 13, 2021 events: thecharlottemarathon.com

Charlotte Runner Carries an “Extra Load” in a Month of Marathons

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Most of us would think twice about lifting a 25-pound exercise ball, much less carrying it further than across the room. Richard Sexton has carried one for an entire marathon — and now plans to do it again for the equivalent of 28 marathons over 30 days! What drives a successful business executive to perform such a feat?

“This is a great opportunity to do something really big — bucket list-type big,” says Sexton. By BIG, he means doing something outrageous to raise money and awareness for a great cause. His excursion, a trek from the North Carolina border near Murphy to Myrtle Beach, will support the Myrtle Beach-based nonprofit CAN — Champion Autism Network. Sexton met its founder, Becky Large, at a furniture industry conference in Boston years ago, and was impressed by her energy and positive attitude. He wants to match that inspiration with the Carolinas Can Ruck for Autism challenge — a multi-marathon journey with a purpose.

“At the end of the day, what is it all for?” remarks Sexton about his plans. “How do you contribute to the general welfare?”

Sexton knows his share of success in business already. His art and furniture gallery in Concord, Carolina Rustica, jumped into internet sales early in the game in 1998, and grew into a $10 million company before Sexton sold it in 2012. From there he launched a digital marketing agency while earning his credentials as a substitute teacher, often working with special needs children in Cabarrus County schools.

In 2016, Sexton carried his 25-pound slam ball, nicknamed “Slappy,” on his back for the entire Myrtle Beach Marathon to raise awareness for CAN, stopping to do a slam ball press at every mile. This time, he will carry Slappy in a rucksack (military backpack) and skip the extra push-ups to stay focused on the long journey. Slappy’s name, says Sexton, comes from the feeling of being totally spent — or “slap happy.”

“There’s definitely going to be some ugly parts, but I’m prepared mentally for it,” says Sexton. To put it bluntly, “Every endurance athlete knows about ‘the suck.’ You gotta let it happen, then pull yourself out of it. It’s all mental.”

His mental toughness is borne out of seeing the positive way families with children on the autism spectrum approach each day and carry on with energy. Slappy represents that extra load carried each day by those with autism and their families and caretakers. Yet he refuses to call that load a “burden,” instead using the word “challenge.”

“They are really amazing how they come in every day with a positive attitude,” says Sexton. “Their challenge is very different for them than for us.”

Sexton started training with Slappy 5 years ago, before the aforementioned marathon. He always had it in the back of his mind to do it again — but bigger. But a job change a year ago and a serious bout with COVID in June solidified his resolve to make it happen. He’s been training for 8 months now, and that, in itself, was a journey. He worked with a coach to increase his endurance incrementally.

“We built up the distance with the slam ball first, a few times a week,” he says. “Then we compressed the days together, until I could do a couple days in row. We’d spike it up, and back off, and then do it again a little higher.”

His journey starts on Wednesday, April 28, at the NC border, very near where North Carolina, Tennessee, and Georgia meet. His goal is to run a marathon every day, sometimes starting each day at the end of the day’s route and doubling back to hotels he stayed at the night before. The goal is to run the distance every day with Slappy, even if the segments aren’t end to end. The journey winds through Charlotte the weekend of May 8-9 — Mothers Day — where he’ll “camp” at home.

Sexton also has a built-in break in the middle of the route, to drive home and see his daughter’s dance recital. (Some things you can’t miss!) From there, it’s on to his final destination at Surfside Beach, SC, on May 26 — in time for his 25th wedding anniversary. He’s researched Google Street View for the entire route, to make sure roads are safe for runners. Volunteers will trade off driving support vans along the route to stay close and help him stay focused.

“They’re meeting me halfway through every day to have a real lunch,” says Sexton. “Nutrition is going to be a challenge — I need 5-6,000 calories every day.” Gulp.

He credits sponsors for helping him get started, and his F3 workout partners for continued motivation. He says he’s “tired of training” and just wants to hit the road and meet people to share his purpose.

“The awesome part will be the people — meeting them and sharing about autism sensitivity and awareness,” he says, noting he has a “ton” of cards to give out. “In that way, we’ve already helped a little.” Sexton has already raised $10,000 of his $50,000 goal.

“It’s really humbling,” he says. “People have been really generous.”

But he and Slappy have a long way to go, though, to reach his destination and his financial goals. He knows it will be worth it, but getting there is the challenge. How will he do it?

“Step by step,” he says.

For more details on Richard’s journey or to follow his route, look him up here:

https://www.carolinascanruckforautism.com/home