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How to Save Your Skin in Winter

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We can’t let near-freezing temperatures keep us from running, can we? Yes, we know about layers and hats and other things to keep us warm. But what about our skin? No matter how we cover up during winter, we need to treat them like the vital organ they are.

“Skin is one part of your immune system,” says Dr. Alyssa Daniel of Novant Health Dermatology – SouthPark. “One of its big functions is to be a barrier against invaders, like bacteria and infections.”

We’re not talking about COVID here, though much is still being learned about its spread. The most common culprit is eczema — that dry, itchy skin that can get red and cracked, and make us miserable. When that happens, the immune system is off-balance because our skin’s natural moisturizers dry up. Once dried, your skin loses some immune function.

“In winter, the dry atmosphere lacks humidity,” says Dr. Daniel. “We have very little humidity in the air and that leads to dry skin, because we’re evaporating the natural moisture in our skin.” Your skin simply can’t keep up with demands in winter, so you have to depend on store-bought moisturizers to do the job.

Wash, Moisturize, Repeat

The first step to protecting your skin is prevention. “Make sure before going out you’re giving your skin the best shot not to get dry,” says Dr. Daniel. That means using a gentle cleanser that is fragrance-free and hypoallergenic. Cleaning skin before moisturizing removes dead skin cells, and allows skin to breathe.

As you step out of the shower or rinse your face and hands after washing, seal some of that leftover moisture in with a moisturizer or emollient barrier. A moisturizer is creamier and adds moisture to skin, where an emollient is thicker and prevents water loss.

“You’re looking for moisturizers that are non-comedogenic,” says Dr. Daniel. “There are no oils likely to clog pores.” Choose moisturizers with ceramides, a natural moisturizer made by your skin. Aveeno, Cerave, Cetaphil, and Palmer’s all make lotions with ceramides, and are recommended for oily skin.

Emollients soften skin and prevent moisture loss. Again, avoid oils that can clog pores, or alcohol that can dry skin or evaporate too easily. Some surprising choices that work? Vaseline, Burt’s Bees, and aloe vera are all low in oils. Dr. Daniel also likes Aquafor. Use them generously around the nose and lips, which are most likely to be exposed to cold, dry air.

Cover Up

Your hands deserve as much attention as your face, because they are usually the first place to show wear in the winter — especially this year.

“Right now we’re over-washing them to keep them clean and COVID-free,” says Dr. Daniel. “We’re using a lot of hand sanitizer, too.” Alcohol-based (60% or more) hand sanitizers are effective against COVID, but dry the skin. Keep lotions by the sink to replenish the skin’s moisture after washing.

After moisturizing, put on some cotton gloves. If you’re just fixing dry skin overnight, socks will do. If you’re going for a run, cotton gloves are less irritating to sensitive skin than synthetics. And don’t forget to cover your face! Masks we’re all wearing for our health are doing double duty by keeping our skin and lungs warm. Just make sure you take it off and wash your face — AND your mask — as soon as you get home.

Top it Off

Your hands and face aren’t the only part of your skin that get dry and itchy during winter. Do you notice that your head itches sometimes, too? That’s normal, says Dr. Daniel.

“Your hair produces oils, and can cause seborrheic dermatitis, or a ‘subderm’ rash,” says Dr. Daniel. “Excess oil production leads to a dandruff condition.” Wearing a hat during extreme temperatures can cut down on the irritation. Shampoos formulated for dandruff or dry scalp, like those including zinc, can bring relief.

Stay consistent in your washing, moisturizing, and covering up, and your body’s largest immune barrier will stay healthier all winter long.

When Your Nose is Running Faster than You

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So that cool, crisp, fall air has now turned cold. Welcome, winter; but that never stopped you from running, right? Running in Charlotte is easily a year-round pursuit, but this time of year your nose wants to “run” with you. Keeping your snot to yourself is more than just a courtesy this year. It’s a necessity.

The obvious choices might be to wear a mask (handy for keeping your face warm!) or bring some tissues. Those are good ideas, says Dr. Karan Shukla, a Family and Sports Medicine Physician at Novant Health Randolph Family Medicine, and a longtime member of the medical team at Novant Health Charlotte Marathon. Masks are especially important if you are running on a busy or popular path where you can’t easily avoid being close to people. And remember to sneeze or cough into your elbow so you don’t broadcast your germs to anyone in your sphere.

But right about now, there’s a bigger question: Is my runny nose from the cold, an allergy, or COVID-19? A number of people who test positive for the virus report that they just thought they were having allergy problems, for which running in cold weather is a common culprit.

“Upper respiratory symptoms with exercise brings into discussion ‘exercise-induced rhinitis’ and ‘exercise-induced asthma,’” says Dr. Shukla. “Exercise is a well-established trigger for allergic disorders like hives, asthma, and anaphylaxis, but can also cause symptoms of rhinitis or inflammation of nasal passages – like sneezing, stuffy nose, and drainage.”

Dr. Shukla says as many as 50% of Olympic athletes have this problem, and about a quarter of all winter-sport athletes. In addition, if you’re new to the Carolinas, says Dr. Shukla, you’ll likely develop a few allergies you never knew you had. That’s perfectly normal. There are a few ways you can tell the difference between allergies and a virus.

First, if you get sniffles and congestion after a run, ask yourself: Are these symptoms that just started? Do they occur with certain identifiable triggers like exercising? Outdoors? Pets?

And now, more importantly, did they go away after a few hours? Have I been around a group of people who were not wearing masks and may have been asymptomatic COVID carriers? And the most common markers: Do I have a fever? Loss of taste or smell? Am I suddenly exhausted beyond belief?

“If you’re dealing with a COVID illness, your symptoms may fluctuate, but will be present and noticeable even when you’re not active,” says Dr. Shukla. “Fatigue and body aches, along with fevers and chills, and a loss of taste and smell – these symptoms suggest more than just an allergic response.” In other words, if you feel like you’ve been hit by a truck after activities you normally do, it’s more than allergies. It’s time to call your doctor, and take a day off.

“If you’re sick, don’t even do moderate activity because it can lead to potential worsening complications,” says Dr. Shukla. “If you’re sick, your heart is working harder, and your body is working harder to fight infection. You could have heart problems.” Doctors are learning more every day about COVID-induced heart problems like myocarditis or viral cardio myopathy, so give your heart a rest until you’ve recovered. If you want to get moving and feel up to it, walking is fine, says Dr. Shukla.

But if you rest and take care of yourself, and still don’t see improvement, keep your doctor in the loop about that. In addition to possible heart problems, blood clots are possible with COVID-19, which lead to shortness of breath.

“If you’re feeling unusually short of breath, see your doctor because you could have blood clots in your lungs or problems in your heart,” says Dr. Shukla. You can also get more easily dehydrated because fever and diarrhea both increase fluid loss. Drink plenty of fluids.

Otherwise, if it turns out that runny nose and congestion are just allergies, nasal sprays and anti-inflammatory medicine can help. Your doctor can point you to the right one.

So keep active, but to recap: Mask. Tissues. Sneeze or Cough into your arm. And NO SPITTING. (So no “snot rockets.” Ugh.)

“Blowing snot rockets right now is not a good idea when around others,” advises Dr. Shukla. Good idea.

And stay warm!

 

 

 

 

 

 

 

 

 

 

 

‘Surreal’ Marathon Project sets Charlotte’s Paula Pridgen Against Nation’s Best

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photo credit: Kevin Morris

In a year when marathons had to be run in private, one elites-only event allowed Charlotte’s Olympic Trials qualifier Paula Pridgen to hit the road with some of the best. The Marathon Project in Chandler, Arizona, on December 20th allowed only 50 men and 50 women to compete on a closed, 4.26 mile-loop course. Pridgen says the unique situation, in a year with little racing, helped her learn a lot about herself as a runner.

“It was a little different,” says Pridgen, who runs for Charlotte Running Club and is sponsored by Oiselle Running Apparel for Women. “It was so surreal – so empty, but fun.”

Pridgen applied to be part of the invitation-only race after hearing about it from a friend and training partner. She didn’t know if she would be accepted, but was delighted to hear that she was. In a year with few in-person races to choose from anywhere in the world, she knew the field would be even faster than Olympic Trials in February had been.

photo credit: Kevin Morris

The course was a flat, C-shaped loop that runners would run around and back on 4 times to finish the race (including turn-arounds at each end of the ‘C’). Every runner was allowed to invite only 2 people as a support team, so the wide-open road was mostly empty of people cheering. Out of 102 entrants, 76 finished. Pridgen placed 31st of 32 women after deciding she didn’t come all that way to drop out, and had no good reason to.

“On race day, I went out there feeling pretty confident I was in shape — and I do feel I was in shape — and felt good early on,” recalled Pridgen. “I jumped in with a pack that some were shooting to run a little faster, and may have started out running too quick. I slowed a bit, but didn’t get better.” Her finish of 2:42:18 was more than two minutes slower than her best of 2:40:04, but the lessons of pacing and perseverance she learned were important to her longtime running goals.

“I learned a little more about what works for me in a marathon, and how to run my best marathon,” says Pridgen. “It’s probably the most competitive marathon I’ll ever run.” She calls the whole experience – from the closed course on flatlands outside Phoenix, to the lack of cheering spectators, to the challenge of pacing with so few competitors — “surreal.” But she is still very glad she was chosen to take part.

“I’m grateful for the opportunity,” she says. “Most people have not had the opportunity to run in person – especially marathons – in 2020. I was thankful to have something to train for.”

After competing, it was back to life in Charlotte for newlywed Pridgen and her husband, fellow runner Franklin Keathley. Pridgen took two weeks off from training to rest and move into the couple’s new home. The time off gave Pridgen time to relax and reflect.

“Putting COVID aside, it was just a cool race,” she said. “It was nice to have something to get excited about.”

Here’s to a New Year – and (Readjusted) New Goals 

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Well, 2020 was quite a year. Most of us set new goals, like we do every year (we hope!), but this year took a little more patience and determination to meet them – if we even met them. Because of this highly unusual year, we thought you’d appreciate a reset on setting goals for 2021. So, we asked some experts – mental health and wellness counselor Juliet Kuehnle, of Sun Counseling and Wellness, and ultra-motivated ultra runner and Novant Health Charlotte Marathon Ambassador Arun Kallikadavil. This should inspire you! 

First, it should not surprise you that to reach your goals, you have to start by…. actually setting some goals. It’s not enough to have some “kind of” ideas in your head – you must think about them carefully and make them precise. 

“Be specific,” says Kuehnle. “Make goals clear, not vague.” This can include simple goals like, “I want to give myself a break from screens,” or “I want to get stronger,” or “I want to drink more water,” says Kuehnle.  

Goals like these can be easily met by setting an alarm to get up from your computer and do pushups every hour or two. Buy a water bottle with the goal of drinking it all and refilling it 3 times a day. Write your goals down to remind yourself. 

 These aren’t your pre-2020 goals, they are your post-2020 goals and that is a big difference to some of us. Kuehnle says you should ask yourself, “What aligns with my personal values and is something that fits with where I am in life right now?”

It’s okay to shift from a performance goal to a personal care goal. If you realize your marathon training fell short because of restrictions (or your own illness), you can readjust goals to the reality that running to relieve anxiety is a worthy goal in itself.   

It’s also okay to have basic goals that push you beyond your comfort zone, and “stretch” goals that are known only to you. Don’t sell yourself short.  

“If you are confused, find someone who can help you narrow down your goals,” says Kallikadavil. “Find goals that make sense to you.” It’s okay to compete with only yourself, and not someone else, to make sure your goals make sense. “Everyone has their own set of goals and strengths, and their shortcomings they need to overcome,” says Kallikadavil.  

“I publicize my goals ahead of time,” says Kallikadavil. “That sets up my accountability.” In fact, not only does Kallikadavil write down and publicize his goals, he gives them names. His first 3-year set of goals went by the acronym, “AAA,” for Acquaintance, Accomplishment, and Acceleration — to get started, gain endurance, and get faster.  

This is your accountability. Is there a time or distance you want to reach? A number of push-ups or weight reps? Make sure these are part of the goals you write down.  

“Ask yourself, how will I track it?” says Kuehnle. Again, this can be as simple as texting a friend every time you meet your workout goal. “I ran 30 minutes,” or “I did 3 sets of 10 reps at 20 lbs. each” is a great start. Again, it’s not always about running a PR every time you train, or every race you race. For your mental health, think about finishing a new distance, or challenging yourself to a new pace on the front, back, or even middle of a run.

“Sometime” is better than “Never” – we’ll give you that. But “sometime” needs a circle on a calendar so you can plot your journey. After you’ve checked off your other requirements (relevant, measurable, attainable), find your date for accountability, write it down, and then determine what it takes to get there. And yes, virtual races count!

“Sometimes including a deadline helps motivation,” says Kuehnle. If it’s not a race you’re focusing on, name something that means more to you. Did you want to do 25 reps at a certain weight by Spring? Be able to run 30 minutes without stopping by May Day? Challenge your teenagers to a pushup contest by the end of school in June? These things also count.

You can even add onto past goals in a fun way. Remember Kallikadavil’s AAA plan? He added to it in subsequent years with Adaptation, Augmentation, and Affirmation – he learned to run without shoes (2018), learned to swim so he could compete in a triathlon (2019), and completed 6 marathons in 6 months (2020). Next he’ll tackle Ascent (training his wife to run a marathon in 2021) and Amplification (completing a full Ironman in 2022). We’re giving him an A for Attitude, for sure!

Every journey of 1,000 miles starts with those first steps. By setting goals, writing them down, and setting a deadline, you can revel in some early victories (make sure you name them too!) and find the motivation to go on to bigger and better goals. Remember to give yourself some grace on the off days, and then get up and go again. Good luck and Happy New Year!

Hitting the Trail with Ease

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One of the great things about living and running in Charlotte is our access to the mountains and beaches. In between, there’s a ton of great trails for every kind of trail runner. We’ve touched on a few resources here. If you’re still noodling on the “how and why” to get started, we checked in with some locals who know their way around Charlotte trails for some local know-how on hitting the trails with ease.

It’s good for body and sole… and soul.

“Obviously, there’s the benefit of decreased impact on your feet and joints from running on softer surfaces,” starts Will Hayes, Performance Manager at Novant Health Sports Performance Center. “Plus, there’s the stimulation of running on uneven surfaces.”

Stimulation? As in, it’s going to literally wake up muscles that don’t generally get a workout when we’re running on the very linear, predictable pavement. That’s a good thing.

“And there’s the psychological good that comes with getting outside, too,” reminds Hayes. Can’t argue with that.

It’s the shoes. Choose wisely, grasshopper.

“For trails — especially technical ones — I recommend wearing trail shoes,” says Chad Champion, president of the Charlotte Running Club and trail aficionado. “If you don’t have any, visit your favorite Charlotte running store and have them find the best trail shoe for you.” Mud, rocks, roots, and uneven terrain will take a different toll on your shoes.

But don’t let gear keep you from going off the beaten path. Depending on how technical the trails, what’s in your current lineup might work just fine.

“As much as we love running the trails around here, not all of them are as technical as say, Crowder’s Mountain,” adds Charlotte Running Company’s Eric Custodio. Eric says most road shoes with sturdy outsoles are sufficient for experiencing entry-level trail running around Charlotte. If you find you enjoy it, you can always get a purpose-built shoe to explore more aggressive trails.

Or if you’re just looking for a reason to buy new shoes, permission granted!

Mind the ups and downs.

“Keep your eyes out for roots and rocks,” says Lisa Landrum, founder of runCLTrun. “You’ll fall anyway. It’s ok. You’ll get back up.” Brush it off and keep going, and maybe even keep an extra band-aid in your shoe. Mom would be proud.

Bryan Hojnacki shared similar advice: “Keep a 10-foot focus.” He says it’s his running mantra, which has gotten him through ultra races and many miles of trails around Charlotte. “If I can run the 10 feet in front of me, I can go forever. If you’re not focused on that 10 feet, you’re going to trip, hit a tree branch, or twist an ankle.” Not only does this mantra keep him in the moment, he finds a lot of stuff, too. He even devotes an Instagram account to it.

The sound of nature is calling, too, so stop and listen. No cars, no stereos, no leaf blowers – but there may be other runners, bikes, or horses on some trails. Having an ear out for nature also gives you a good heads-up when the silence is broken by faster or bigger traffic on the trail.

Know before you go …or take a buddy who does.

New trails are great to explore, but count on your phone to help if you’re deep in the woods. If it’s a new trail, you might want to bring a friend who’s been there before.

“With so many different options and extensions it’s easy to get lost,” says Champion. “At the least, make sure to have a map available.” A map – on paper. In a plastic baggie.

“And don’t cut the switchbacks,” says Landrum, “in running and life.” Good advice, especially because we know running IS life, right? Enjoy the scenery. Plus, staying on your trail will lessen your chances of getting lost in the first place. Most Charlotte area trails are well-marked, so become familiar with those markings and recognize where the trail exits are on the map, and review them before you head out.

Since most trails don’t pass through a Wawa, you’ll want to BYO water or snacks. Champion recommends a handheld water bottle or hydration pack for any outing beyond an hour.

Pace yourself.

“Don’t try to compare your road pace with your trail pace,” says Landrum, “they’re not even the same kind of running.” Sure, set your watch and run for whatever time or distance, or make a loop that covers the distance you want to cover. But you won’t be winning at both, so don’t do that to yourself. Just enjoy the challenge of something a little different.

“There’s no need to go too hot out of the gate,” adds Hayes. If you’re new to trail running, you’ll want to give yourself time to adapt to the overall changes in terrain and previously under-utilized muscles being added to the mix.

“It’s ok — more than ok, actually — to hike up hills or stop for a minute and look around, take a deep breath and notice the quiet,” says Landrum. North Carolina’s beauty is a treasure. Trails are one more way to experience it. Keep it that way, and pick up your trash.