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What’s in This Stuff?

December 10, 2020 by admin Leave a Comment

Runner, walker, cyclist, swimmer… no matter the discipline, it takes energy to make us go. Like any engine, we want to strike that balance between having enough fuel on board to get to our destination, but not too much to slow us down. You know your body best, but as a general rule for any run or race longer than a 10k, you probably need to refuel somewhere along the way. And let’s face it; no one wants to find themselves on empty running these hills around Charlotte.

Every athlete has their favorite goo, potion, bar, or energy gel. But what’s in this stuff? Generally, quick carbs, or sugars — like glucose (often maltodextrin from a plant starch), and fructose (also from plants, absorbed more slowly than glucose) — and a touch of electrolytes. Sugars are great for quick energy, but knowing when to eat them and how much to eat is a science on their own. Electrolytes are the salts that let them do their work.

“In general, carbohydrate intake should increase as the duration of the exercise increases,” says Registered Dietitian Matt Dengler of RxRD Nutrition. “Consuming carbohydrates isn’t necessary during exercise lasting less than 30 minutes. During sustained, high-intensity exercise lasting 30-75 minutes, consuming small amounts of single or multiple transportable carbohydrates may enhance performance.”

Unlike carb intake in the days and weeks before a longer run, workout, or race, carbs in gels don’t depend on our body weight. Dengler suggests 30g per hour for activities lasting 1-2 hours, and 60g per hour for exercise lasting 2-3 hours. The salts in electrolytes help your muscles convert the sugar, but keep in mind you’ll need to hydrate to make that happen — so don’t forget to feed your thirst to boost your energy.

Read the labels if you’re not sure what you’re getting, or if you prefer more natural ingredients compared to the highly-processed sugars found in many gels.

Read this: How long will it take to burn off that toasted white chocolate mocha? (and other holiday favorites!)  

In addition, proteins are an important part of muscle rebuilding, but their place in training is generally thought to be for several hours before or quickly (1-2 hours) after workouts to avoid stomach problems. They’re not an energy source compared to carbs, but protein + carb snacks + hydration can be helpful for ultra distance events, and for rebounding from hard workouts and races.

“Protein helps you recover quicker,” says Jamey Yon, a 22-time Ironman competitor, coach, and nutrition product developer. “You need it throughout the day because it absorbs slowly.”

Yon’s search for fuels to maintain a healthy balance during his endurance events led him to invent Yon Bons, which are a combination of carbs, proteins, and healthy fats. The three elements are mixed in a 50/25/25 percent ration, respectively — a higher protein count than found in most energy bars. Yon uses nut butters, which he likes for its high protein content per gram, and other natural ingredients.

“It teaches body to go longer on less, and burn fat for fuel,” says Yon. A healthy training diet with a healthy balance of foods prepares your body for a great event, but proper hydration and snacking for long race days will give you the endurance you need, he says.

The proper balance for any individual runner depends on the runner, however. Experiment with what works for you in the weeks and months before your race — of course — and not the day of. But doing a little reading (labels) and math (combinations) as part of training can equal top performance.

Filed Under: Uncategorized

Gifts Runners Will Love This Season

December 3, 2020 by admin Leave a Comment

It’s hard to buy the right gift for someone who has everything, but if there’s a runner in your life (even you!), here are a few ideas – besides socks – you might want to get them. We aimed for a list of things not every runner has, but most would love to have! And you can always add socks to their stockings –

 

Hypervolt Percussion Massage Device

This quiet massager has 5 different massage heads and 3 intensity levels to give you a near-silent massage for warm-up, warm-down, or to relieve sore muscles. A full charge can last up to 6 hours, so you can keep it in your gym bag at the (home) office and still have it handy after work.

“It’s like getting a massage,” says Charlotte Running Co.’s Assistant Manager Dana Pettice. Retails for $349 at Charlotte Running Co.

 

Goodr Sunglasses

If you’re running off into the sunset this season, you’ll want a good pair of sunglasses. Fleet Feet’s Retail Experience Manager Kim Smith likes Goodr glasses because they’re lightweight, colorful, and bounce-proof, and come with a choice of polarized and/or reflective lenses.

https://www.fleetfeet.com/browse/sunglasses

“They’re designed by runners, for runners,” says Smith, “So they won’t slide off your face when you sweat.” Chase Cline at Omega Sports agrees, saying they’re out the door quickly after they come in. Tons of fun colors to choose from, too, starting at a very reasonable $25. Pair them with a strap from Chums for $12 or less at Omega Sports and they’re guaranteed to hang around.

https://www.omegasports.com/gear-apparel-and-footwear-accessories-sunglasses

https://www.omegasports.com/searchresults.cfm?searchKeyword=chums

 

Tunes

Or specifically, music players that won’t distract you from hearing your surroundings, like Aftershokz bone conduction headphones. These headphones transmit through the bones near your ears, instead of covering them, so you can still enjoy birds singing or, more importantly, cars coming up behind you.

Aftershokz come in several styles and colors, starting at $80 at Fleet Feet in Rock Hill or Vac and Dash in Albemarle.

https://www.fleetfeet.com/browse/music-accessories

 

Be Seen

Reflectivity is a HUGE safety consideration now that nights come sooner after 5 p.m. than most runners would like. Vests, armbands, and running lights will allow you to be seen as you pound the asphalt around town.

A super-comfy, minimalist NAT Vibe vest gives 360-degree visibility starting at $25 at Run for Your Life. https://shop.runforyourlife.com/product/337753/NATHAN/NAT-VIBE-VEST

Pair with a NAT Neutron Fire RX headlamp with 5 light settings for $55. https://shop.runforyourlife.com/product/337834/NATHAN/NAT-NEUTRON-FIRE-RX

Or try a Nathan HyperBrite Strobe clip for $15, https://www.fleetfeet.com/products/nathan-hyperbrite-strobe-light

LightSpur LED Foot Light for $20, https://www.fleetfeet.com/products/nathan-lightspur

or Amphipod Flashing Armband for $16, all at Fleet Feet. https://www.fleetfeet.com/products/micro-flash-arm-band

 

Turtle Towels

If your favorite run isn’t right outside your front door, your car seat cover probably has stories to tell just from smell alone. A quick-use, waterproof, washable seat cover might be your favorite runner’s best friend in the car – and appreciated by anyone else who drives it.

“Turtle Towels make a great gift,” suggest Peter Asciutto of Vac and Dash. “They go over your car seat after you exercise.” Turtle Towels come in a colorful zip pouch that fits over the head rest to keep the rest of the cover in place on your seat. They retail at $29.95 at Vac and Dash, the only North Carolina distributor.

Ahhhh…. For Feet

Runners’ shoes are as personal as it gets, but once they’re off, those feet need relief! Try gifting an off-the-clock shoe that makes sore feet go ahhhhhh…. like recovery sandals by Oofos or Hoka One One, says Charlotte Running Co.’s Dana Pettice. Omega Sports sells the Oofos flip flops and new slides, too. Prices start at $50.

https://www.charlotterunning.com/shop.aspx?fp=hoka-one-one-womens-ora-recovery-slide

https://www.omegasports.com/oofos/oofos-mens-ooriginal-sport-thong-sandal-graphite-32768

And for the Rest of You

Your runner’s tired muscles could use a massage, and a recovery stick or roller may be just the at-home item they’re looking for. Basic styles from Pro-Tec, Addaday, and TriggerPoint start at $20 and go up from there depending on size and complexity. Try a Marathon stick for $35, or The Orb Massage Ball for feet for $20.  You can find sticks and rollers at most running stores, including Charlotte Running Co., Run for Your Life, Omega Sports, and Fleet Feet.

https://shop.runforyourlife.com/product/337024/THE-STICK/Marathon-Stick

https://www.fleetfeet.com/products/triggerpoint-mobipoint-massage-ball

https://www.omegasports.com/trigger-point/trigger-point-the-grid-10-orange-8059

Tri, Tri, Tri Again

For the triathlete, InsideOut sports carries a few extras that will carry you through your run and into biking and open water swimming. Manager Mark Hoffman suggests starting with hydration: an XLab system to keep drinks and snacks handy on the run or ride. “They’re great for triathletes, have fancy attachments, are aerodynamic, and look cool,” says Hoffman – “all things triathletes like.”

Pair a hydration gadget with some Aquasphere Kaiman Goggles made just for Open Water swimming, at $21.99, and an Italian-made Kask bike helmet in 3 distinctive designs tailored to your use starting at $79.99.

https://www.insideoutsports.com/xlab-duo-pod.html

https://www.insideoutsports.com/swim/swim-goggles-masks/aqua-sphere-kayenne-goggle-polarized.html

https://www.insideoutsports.com/bike/helmets/kask-rapido-helmet.html

It’s a Snap

Literally… a snap, to pin your race number to your jersey. Tired of safety pins putting holes in your best running jerseys or pullovers? Try BibBoards Bib Number Snap-ons. They’re sold out online but you can find a set of 4 at Vac and Dash for $10 or 2 sets for $15.

While you’re there, grab some Sport Hooks to display all of your medals. The metal rack full of display hooks are topped with laser cut designs and phrases to give your runner an inspirational boost, starting at $63.95 at Vac and Dash.

Cash n Carry

If you want something of the best-little-stocking-stuffer variety, Chums has several gifts under $12 to keep things simple for your run club Secret Santa exchange. Surf Short Rip Stop wallets for $9.99 are a top choice, says Chase at Omega Sports. Silicone phone card holders and phone lanyards, along with neoprene sunglass straps are all small, cool gifts that are easy on the wallet.

https://www.omegasports.com/searchresults.cfm?searchKeyword=chums#?keywords=chums&search_return=all&res_per_page=96

https://www.omegasports.com/chums/chums-surfshorts-wallet-rip-stop-nylon-ocean-blue-sunrise-45381

https://www.omegasports.com/chums/chums-the-gripper-silicone-phone-holder-with-detachable-lanyard-blue-45374

https://www.omegasports.com/chums/chums-keeper-wallet-silicone-phone-card-holder-royal-45362

Apparel

Runners can always use more shorts and jerseys, but it may be time to retire that favorite half-zip fleece. If you’ve washed the life out of it but it still seems to stand up on its own, try getting a new one. Charlotte Running Co. and Run for Your Life stock great apparel from Brooks and New Balance, to name a few. Also try some Nike Dri-Fit shorts or Under Armour Coldgear leggings from Omega Sports.

https://shop.runforyourlife.com/product/329235/BROOKS/W-BRO-NOTCH-THERMAL-

https://www.omegasports.com/under-armour/under-armour-womens-coldgear-legging-black-36381

 

Socks

Okay, I know we said we wouldn’t go there, but socks ARE a great idea because they are used every day and wear out sooner than other apparel. Moisture wicking brands are your best bet, with thickness depending on what your runner likes or needs. Feetures and Balega from Run for Your Life are two great brands to stuff in your runner’s stocking, starting at $13. For something a little different – add a pair of Injinji toe socks for $12 and up.

https://shop.runforyourlife.com/shop/#search=socks

Filed Under: Uncategorized

Running is a Gift. Pay it Forward

November 24, 2020 by admin Leave a Comment

If you’ve been running any time at all – yes, we’re looking at you, too, new runners – you know how much this simple activity provides so much. The joy, the release, the endorphins, the escape…  they’re things we all need in these complicated times. And running’s impact on the Charlotte community goes much further. So does the running community’s support. Running really is a gift. Here are some of the ways to pay it forward.

As you’re planning your holiday gifting, or how your own running can be something beyond personal… consider some of these local organizations that are setting the pace.

Running Works

Running can have a transformative effect on people’s lives, and RunningWorks proves this where the rubber – pardon the pun – meets the road. The nonprofit gives Charlotte’s homeless population an avenue to take control of their lives with life skills learned through mentoring and the health and wellness of running.

To give: https://runningworks.org/donate/

To listen: https://runningaroundclt.blubrry.net/2020/08/25/matt-sharp/

Girls on the Run

Sometimes all it takes to turn sedentary kids into active ones is opportunity and encouragement. Girls on the Run, founded in Charlotte, became a national phenomenon based on this premise. The popular afterschool program teaches girls about inner strength, confidence, and their own health and fitness by teaching skills of character, care, and self-reliance through running.

To give: https://www.gotrgreaterclt.org/Support-Us

To Listen: https://runningaroundclt.blubrry.net/2020/01/28/maghan-knight/

Let Me Run

If you’ve heard of Girls on the Run, you may know there is a similar group for boys called Let Me Run. The founder is a GOTR coach and mother of two boys who wanted to challenge the “Boy Code” of toughness with a safe space for young boys to be themselves. The non-profit program encourages boys in 4th through 8th grade to be healthy, build relationships, and live active lifestyles with skills learned through running and positive communication.

To give: https://letmerun.org/donate

To Listen: https://runningaroundclt.blubrry.net/2020/01/14/jay-seago/

Cross Country for Youth

The great outdoors feels even greater when you’re running, and Cross Country for Youth introduces young people to cross-country and character-building concepts with twice-a-week training. The non-profit for 9- to 14- year-olds (4th – 8th grades) teaches endurance, flexibility, and character development through group runs, stretching, and focused talks about Integrity, Respect, Sportsmanship, Responsibility, Perseverance, Teamwork, Commitment, Courage, Discipline and Leadership.

To Give: https://crosscountryforyouth.org/

Para Guides

Running a marathon or taking part in other sports is a big enough challenge for most people, but now imagine you are training or competing with a visual impairment that doesn’t let you see the crowd or bumps in the road as clearly as the other athletes. Para Guides allows athletes with visual disabilities to train and compete in swimming, cycling, running, or group activities by pairing them with another athlete or coach who guides their way, even providing transportation if they have none.

To give: https://www.paraguide.org/

To listen: https://runningaroundclt.blubrry.net/2019/09/03/shannon-houlihan/

Black Girls Run

Black Girls Run was launched in 2009 to encourage and motivate black women to practice a healthy lifestyle, and to battle what the nonprofit calls the “growing obesity epidemic” in the African-American community. The group is a fitness resource for runners and gym rats alike, to get ALL women off the couch and get active, regardless of race, and create a movement to lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.

To give: https://blackgirlsrun.com/pages/bgr-foundation

Speed for Need

This nonprofit was created with inclusiveness in mind. Trained drivers (runners) share races with their special needs Track Commanders (riders) by pushing them in customized racing wheelchairs. Speed for Need has a mission to raise awareness and foster inclusion of those with a special need, supported by the men of F3 Nation.

To Give: https://speedforneed.org/

To Listen: https://runningaroundclt.blubrry.net/2019/07/23/kevin-young/

Samaritan’s Feet

Samaritan’s Feet believes that a new a pair of shoes can provide a tangible foundation of hope, and decrease the possibility of getting a foot-borne disease. Since its founding in 2003, this Charlotte-based non-profit and partners have distributed over 7.5 million pairs of shoes in 108 countries and over 420 U.S. cities.

To Give: https://www.samaritansfeet.org/donate/general/

To Listen: https://runningaroundclt.blubrry.net/2020/11/17/tracie-ohonme/

Hemby Foundation

The Hemby Foundation is the charitable entity that supports the Novant Health Hemby Children’s Hospital, beneficiaries of the Novant Health Charlotte Marathon. While not technically a running nonprofit, they fight hard to protect and preserve the health of our children so they can grow strong and run someday!

To give: https://www.novanthealth.org/hemby-childrens-hospital/support-hemby.aspx

To listen: https://runningaroundclt.blubrry.net/2020/10/13/hemby-foundation/

Filed Under: Uncategorized

Avoid Running Into Trouble 

November 19, 2020 by admin Leave a Comment

At any pace, we know how running and walking make us feel good, keep us fit, and boost our immune systems, too. But with coronavirus numbers on the upswing and flu season upon us, are we doing ourselves any favors by staying active outdoors… or simply running into trouble?

That depends on “how” we’re running, and where, says Dr. Karan Shukla, a physician at Novant Health Randolph Family and Sports Medicine in Charlotte. The good news is we can, and should, keep running. A few small adjustments can make a big difference in whether we’re putting ourselves at risk. Dr. Shukla says the “3 W’s” – Wear a mask, Wait 6 feet apart, and Wash your hands — apply on your run or walk, too.

So start with keeping your distance. Running solo doesn’t indicate you’re a friendless loner. In fact, a little alone time can be good in some respects. It’s also probably the safest way to log those miles. If you choose to run with friends, keep the group small and keep the space between each other.

Next, wear a mask. It’s one more barrier between you and whomever else you encounter on the road, trail, or greenway. Since masks are now de rigueur and then some, it’s easy to find one that suits your level activity, fits comfortably, and still provides protection for you and those around you.

“Even if you’re on a trail with few others, if you can hear people huffing and puffing or smell their perfume, use a mask,” Dr. Shukla advises. “This can limit your risk of contracting an illness, or transmitting an illness asymptomatically.”

Saliva and mucus can spread the disease, says Dr. Shukla. Research is also looking into respiratory droplets or “aerosols” that can be spread by sneezing and coughing — and also by talking, singing, or breathing hard, like during exercise. There is some question about the relationship between how hard you breathe during exercise and how far you can expel the aerosols.

“You can transmit respiratory droplets and those are potential secretions that can be carrying contagions,” says Dr. Shukla. Conversely, others may expel droplets that are harmful to you, so wear a mask if your path is a busy one. A mask can also prevent you from touching your face, which is another way doctors warn that the disease is spread.

Bottom line on this whole droplet conversation? Limit the spitting and snot rockets, please.

“The combined effect can have a significant reduction on your ability to contract an illness,” says Dr. Shukla. If you’re on a trail where you see very few other people, he says, it’s easier to keep a safe distance and therefore a mask may not be necessary (but keep it handy).

Then there’s the 3rd W — the other consideration besides just a mask and distance. Proper hygiene begins before you even take your first step.

“Wash your hands before you leave home,” advises Dr. Shukla. “Bring hand sanitizer with you in case you touch anything.” And avoid touching things while you’re out. Like mom used to tell you, you don’t know where it’s been or who’s been touching it. That includes rails, benches, buttons, or door knobs; so do your dips and bench pushups before you leave or after you get home.

And when you’re all done?

“Remove clothing as soon as you get home, before you go inside,” says Dr. Shukla. “Don’t shake them out — put them in the wash directly.” Again, wash your hands as soon as possible. Don’t touch your face. And those shoes? Take them off at the door!

“I would strongly advise NOT wearing shoes in the home,” he adds, citing a common practice around the world that’s not shared in the U.S. “The bottoms of our shoes are pretty filthy in potential to transmit disease to surfaces in your home.”

The changes in our habits that we’re learning during COVID-19 are going to be long-term changes in our behavior which can help us stay healthy, says Dr. Shukla. Learning proper hand-washing (20 seconds with soap, get between those fingers!), hand sanitizing, keeping our germs to ourselves, and steering clear of things that can make us sick, are all positive steps to lifelong health.

“Your perspective should be what do we need to do in the next few months and years to keep good hygiene,” he says.

And remember that this, too, shall pass. Good hygiene habits, consistent exercise, and good nutrition will get us all there faster.

Filed Under: Uncategorized

Hitting the Trails around Charlotte

November 12, 2020 by admin Leave a Comment

Need to get away for bit? (Don’t we all!) Try a run along these off-road but not out-of-reach trail running routes. Hitting the trails around Charlotte is a great opportunity to run without the worry of traffic, soften the blow from your regular diet of asphalt and concrete running paths, among other benefits. And this time of year, trail running around Charlotte is a great way to take in some scenic fall foliage and refresh your spirit.

Wondering where to start? Try a run on these great trails in and around Charlotte!

Area 51

Not THAT Area 51 – the one in Charlotte, aka Pineville-Matthews Road. Many of Charlotte’s southern greenway trails converge around this area, so park your car and jump on McMullen Creek, Lower McAlpine Creek, or Four Mile Creek greenways. Together they provide 11.4 miles out and back for a great fall run from points just west of Johnston Road, all the way to Rea Road near Trader Joe’s.

For a slightly more ambitious run, you can continue up Rea Road (or go through the nearby neighborhood), turn right on Hwy 51, and reach William R. Davie Park in just another mile and a half. Davie Park has its own walking trails and facilities.

Stay Southern

A very popular loop in Matthews, Col. Frances Beatty Park offers a 4.3-mile loop around a scenic lake. It is the home of a Wednesday morning trail run for Charlotte Running Club, and a favorite of its past president, Chad Champion.

“It’s a beautiful park,” says Champion. “It’s a loop that’s a little over 4 miles, so it’s easy to get done, but allows extensions if you feel like doing more.” It’s also an entry-level technical trail, says Champion, with a lot of tree roots and other features that make you slow down and watch the scenery a little more.

Just off Weddington Road south of I-485, it’s also a popular stop for anyone who lives near Matthews. It’s a favorite local route for Lisa Landrum, founder of runCLTrun and a board member of the Charlotte Running Club. She likes that it’s a challenging course located close enough for a mid-week run.

“These entry-level trails are perfect for those who want to try running on them, but aren’t ready for more technical stuff,” says Landrum. “You can learn here!  The main loop is 5 miles, and if you’d like a longer run, just loop it twice.”

Anne Springs Close Greenway

The Anne Springs Close Greenway offers 40+ miles of trail, setting it apart from paved options around the Queen City. The longest trail, Blue Star, spans more than 7 miles end-to-end and connects with the entire trail system. Refuel after your run at the on-site restaurant, Gateway Canteen. Keep in mind that the Anne Springs Close Greenway requires a daily entrance fee or annual membership. With trails passing scenic water, rolling pastures and shady trees, runners find it worth the drive from Charlotte. https://www.ascgreenway.org/

The “Other” McAlpine

Or the primary McAlpine, depending on how you look at it. McAlpine Park – between Monroe Road and Independence Blvd., just north of Sardis Road North – has a 5k trail used by local high schools for their cross country meets. It also connects to the McAlpine Creek Greenway (not the Lower McAlpine, which we previously mentioned off Hwy 51), so you can go a little further on a good day.

Champion understands why this is such a popular course. “You don’t have to worry about traffic,” he says. “It’s safe, it’s flat, it’s lit, and most of all, it’s in good condition – it doesn’t flood.”

The Great North & West

Two areas north and west of uptown Charlotte offer trails of their own that are popular with runners. For sheer beauty, with plenty to do after a run, try the U.S. National Whitewater Center. There are 40 miles of trails to choose from, along with a river for kayaking, and all of the other activities offered like whitewater rafting, ziplining, rock climbing, and relaxing with food and a beverage.

“It’s very well-marked and very well-groomed,” remarks Champion. “It has all different types of terrain, and it only costs $6 to park.” And don’t forget that a half-mile portion of trail is lit up with light sculptures for the winter, and ice skating is a seasonal option if you have any legs left after your run!

To the north, Lake Norman State Park offers 6 easy-to-moderate level trails around beautiful Lake Norman. They vary in length from 3.1 miles to nearly 20 miles. Three additional trails are great for hiking and biking – offering something for everyone.

Get Outta Town

It’s overstating the obvious that North Carolina is full of picturesque beauty with its many mountains along the Blue Ridge. A few hours’ drive is all you need to enjoy a hike or run along, well, too many great trails to name here. For a short drive, though, the Kings Mountain-Crowders Mountain area just one county (or state) over can give you a quick trail-hike fix. There are two great climbs at each state park, and the Ridgeline Trail is a 12-mile trek that connects them. This one is definitely a marathon, not a sprint!

For a less daunting elevation, Landrum likes the Uwharrie State Forest, near Troy. The trails here are best known for being cut from the brush for Boy Scouts, but you get a mix of challenges along several choices of trails.

“There’s definitely some elevation happening out there, but if you’re ready for a great run, check them out!” says Landrum. “These are a little more technical, but the bonus is that most trails don’t allow mountain bikers, so your focus can be on your running.”

Champion travels a little further for his favorites – to the Moses Cone Memorial Park along the Blue Ridge Parkway, near Blowing Rock. The former summer home of industrialist Moses Cone (founder of Cone Mills, once the world’s largest denim maker) and wife Bertha offer a house on the National Register of Historic Places, and 25 miles of carriage trails to pull you back through history.

“There’s absolutely nothing like running to the fire tower, and taking some pictures,” says Champion – if you’ve got the strength to climb to the top! We agree, the breathtaking views are worth a visit even if your run is short and your curiosity is long.

We know this is just a short list, but hopefully it will open some venues for you to discover!

Filed Under: Uncategorized

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