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We get it — this has been a rough year, and we’re itching to get back to normal. But there’s one itch we could live without: Spring allergies! Oh yes, we love when the cold weather breaks and cool, clear, sunny days lift our spirits. But if you’re an allergy sufferer, a long run means an itchy nose and watery eyes and maybe even a full-on allergy attack. Yikes.

And here’s a fun fact: Charlotte is typically ranked in the top 50 cities in the U.S. for worst allergies reported, according to the Asthma and Allergy Foundation of America. Ok, so probably not such a fun fact.

Running in a mask is always an option, but we’re pretty tired of those things, aren’t we? (Doctors say you should still wear one when you’re around people, or indoors — but outdoors and alone is our chance to be free of the fabric, right?) And they won’t filter out the smallest allergens, either. Your best bet is to know your allergens.

“In spring, we have tree pollen,” says Dr. Puja Rajani, a Novant Health Pediatric Allergy & Immunology Specialist. That’s a change from the Fall. “In Fall, we have weed pollen and mold because it’s the rainy season, which means increased mold.”

Before you cut down your giant blooming magnolia, realize that the flowering trees in your neighborhood likely aren’t the problem.

“Heavier pollens, like magnolia and pine, aren’t usually a trigger,” says Dr. Rajani. “The size of antigen — it’s too big. It won’t trigger asthma.” The larger pollens (including those flowering bulbs we associate with spring) will simply fall to the ground, and aren’t likely to get kicked up in numbers to cause a reaction. The culprits in the spring are the trees we love so much in North Carolina: elm, cottonwood, cedar, oak, birch, hickory/pecan, and sweetgum trees. Other culprits are black walnut, sycamore, maple-box elder, mulberry, bald cypress, ash, and willow.

Oh, and welcome to Tree City, USA. We have an official designation, you know. But even if you remove your trees (or grass or other allergens) from your yard, pollen travels, and you can’t do much about your neighbor’s landscape. So what do you do if you love running outdoors in our perfect Spring weather?

“You should never let allergies stop you from doing things you want to do,” says Dr. Rajani. There are solutions. “Local” treatments like nose sprays treat nasal tissue at the source (hence, “local”). Flonase and Nasacort are two good ones. It may take a couple of weeks to see the results, says Dr. Rajani, so plan their use around your runs.

For allergy pills, consider the chemical make-up — which ones may make you sluggish or hyper. For instance, Allegra (Fexofenadine HCl) doesn’t cross the blood-brain barrier, but Claritin (Loratadine) and Zyrtec (Cetirizine) have been shown to cause drowsiness in 10-15% of patients, says Dr. Rajani.

 

For holistic relief, turmeric can lessen symptoms for the long term because of its anti-inflammatory properties. A neti pot or nasal rinse can also relieve symptoms temporarily without side effects, but aren’t a long-term solution. You may need to try a few things to learn what works best for you.

And here’s the biggest piece of advice: Don’t try something new the night before or morning of the race!

If your allergies go beyond the mild and quickly treatable, you may consider immunotherapy — in other words, allergy shots. Skin tests can determine what your triggers are so you can treat them.

“That’s the only way we have that doesn’t just put a Band-aid on symptoms, it actually treats the underlying cause,” says Dr. Rajani. “We teach the immune system that it doesn’t need to be reactive.” Allergy shots help your body to build up a resistance to allergens. If severe allergies keep you from doing what you want, or induce asthma, shots might be a good option.

You can track daily allergens on popular weather apps, like WeatherBug, My Pollen Forecast, or Plume Air Report. That will let you know to have meds handy in case you need them. You can also control your environmental factors, by washing pets if they go outside, keeping your air filters clean, and taking a shower after every run. Washing your linens, especially your pillowcases, can help, too.

And as always, if in doubt, ask your doctor. Spring in North Carolina is beautiful — go out and enjoy it!

 

We’ve said it here before — to be the best runner you can be, you need to do more than run. Sure, a long run feels great if you only have an hour or so to get something in. But if all you do is run, you’re setting yourself up for muscle imbalances that lead to injuries. Great fitness combines cardio-pulmonary efficiency, strength, agility, and flexibility with that endurance long-distance runners crave.

There are a lot of cross-training choices for runners, but if you only have time for one, yoga is a good one. The total-body integration that comes from yoga’s combination of strength, flexibility, breathing, and mental focus will make your runs feel better, and your downtime less sore.

“Yoga can help elongate the muscles overtightened from repetitive motions of running, to create proper alignment and prevent injuries,” says Novant Clinical Exercise Physiologist Taylor Pigg. “Yoga helps not just in prevention of injuries, but after the run it can bring oxygen-rich blood back to those muscles to aid recovery.”

If you’ve never tried yoga before, don’t be put off by its unfamiliarity. Think of it as an enhanced pre-run stretch and post-run recovery exercise. Pigg suggests the 5 yoga poses below to get your started. Don’t forget to breathe deeply and slowly while you do them to increase circulation and relieve stress!

Downward Facing Dog

This stretch and its many variations are a yoga student’s best friend — and always fun for a joke or two. When unleashed, it stretches your calves and lower back.

“Downward Dog is a good stretch for the posterior muscles that tend to stay tight and make your back hurt,” says Pigg. It can also strengthen arms and upper body, core, and legs — basically everything.

Start with the basic Downward Dog: Lie flat with your hands on your mat a little wider than shoulder-width apart. Life up and point your hips to the sky to make a “triangle” with your body. For variations, reach one arm over and grab the opposite ankle and hold, or lift one leg so it is in line with back and shoulders. You can even try bending that knee for a little extra work, but take your time and don’t push it if it hurts too much!

Pigeon Pose

The pigeon is a good, basic pose for something runners don’t do nearly enough — open their hips. Those muscles and tendons need a good stretch to stay loose and keep you limber as the miles roll on. This stretch will strengthen your hip flexors, piriformis, and glutes.

“Pigeon Pose is good if you have sciatica and flare-ups,” says Pigg. If running makes your back and hips sore and tight, this is for you.

From Downward Dog, bring one leg forward and across, so the outside of the foot is down on the mat. Keep the other leg extended. Bend the open hip down to the mat and hold. Take a deep, slow breath.

Low Lunge

This is another great pose for tight hip flexors, says Pigg, and one many runners are already familiar with. Thought of as a basic running stretch, low lunges can help with hip, knee, and back alignment for a balanced, more efficient run.

“Runners have tight hips, because when you’re running those muscles are tightening a lot, and runners don’t take a lot of time to elongate those muscles,” says Pigg. “That can cause the hips to get out of alignment, which can hurt knees and ankles.”

From your pigeon pose, slide the bent leg forward so your foot is flat on the mat in front of you. Stretch your back up straight and rest your hands on your knee. Breathe deep and exhale!

Cobra

Cobra will stretch and strengthen your lower back and core, says Pigg. Lie on your belly with your legs behind you and your palms flat on the mat next to your ribs. Push your chest off the mat, trying to lift with your back muscles while using your hands to steady yourself.

“These are the muscles that support your lumbar spine, and will help strengthen your back, keep your core and your hips strong, and keep attaching muscles around your hips stabilized,” says Pigg. “If you have a stronger lower back and core, you don’t have to compensate with other muscles.”

As runners, all of your movement starts with a strong core and back. Keeping them strong can help add power to your run, whether distance or sprinting.

Thread the Needle, and other shoulder/neck stretches

Don’t exclude your upper body from your stretching routine! If you’ve ever been running and felt tightness across your shoulders, consider loosening up your trapezius muscle. Thread the Needle, Eagle Arms, and Bear Hug will help your whole body to work together by loosening up your traps.

To thread the needle, start on your hands and knees in tabletop position. Thread one arm under the other and bend down to bring your ear to the mat. Hold, breathe, and repeat on the other side.

For Eagle Arms, sit up. Cross your arms at the elbow and intertwine them so your palms are together. Bring your elbows up in line with your shoulders and hold. Breathe!

One more? Give yourself a bear hug. It will stretch and loosen the muscles across your back that get tight easily when you run. It’s also a great way to end your new yoga routine. Congrats!

 

Restrictions or no restrictions, we all feel a little cabin fever by the beginning of March, right? It’s been cold, often grey and rainy, and a lot of us feel like we’ve been trapped indoors forever. Even if we’ve been good about our running, we need a change of scenery.

If you’ve made it this far sticking to your New Year’s resolutions, GREAT! And here’s more good news: COVID cases are easing across North Carolina, and restrictions are being lifted. Spring is just around the corner and temperatures are getting warmer. If you feel like you’ve been “stuck in second gear” for too long (thanks, Friends), we have a few ways to spice up your running routine.

We asked one of Charlotte’s best-known runners & triathletes to give us a few ways to switch things up as we head into spring. Kelly Fillnow, of Fillnow Coaching, has been running long enough to know your pain. She gave us some good ideas to get you out of your training rut.

1. Be Flexible

Like we said, try a change of scenery now that more is open — and warmer!

“If you run four days a week, be flexible with it,” says Fillnow. “Be adaptable based on the circumstances.” So if one day is cold and rainy (It’s not May yet!), do something other than running that day. If you’re even more organized, check the forecast and arrange days accordingly. But mostly, don’t be afraid to change it up if you’re not feeling it on a particular day — just do something.

2. Don’t Run Every Day

Fillnow advises against running 7 days a week. Your legs need some rest! Ride a bike or walk with a friend.

“Do something that adds a social component to your activity, especially if you have a friend that’s not a runner,” says Fillnow. Walk the greenway, ride a bike, take a class, do an exercise video together — all good choices! If you’ve never tried a Zumba or cardio funk class, find one! They will add some great rhythm to your step.

“It’s good to have something fun in the schedule to look forward to,” Fillnow reminds us. Heck yeah, it is! Sometimes we need a lift to keep us motivated.

3. Hit the Trail

Like a great cross-fit experience that will get your blood pumping? A hike or trail run changes up the routine enough to give your legs and heart a good workout, without the same relentless pounding on your joints.

“There are so many beautiful trails around, it’s a great way to stay fit and cross-train for running with aerobic benefit,” says Fillnow. And now is a GREAT time of year to check them out, because you’ll immerse yourself in North Carolina’s natural beauty and still be able to feel your toes when you’re done.

Want to know some great trails around our region? We wrote about some local ones here:https://runcharlotte.com/trail-running/ . Here are a few tips to get you started:  https://runcharlotte.com/hitting-the-trail-with-ease/

4. Get Stronger

Your muscles need more than running to be strong and fast, so don’t forget to do your strength work! If you can go to a gym to lift, great. If not, we also introduced you to some bodyweight exercises last month that you can do at home: https://runcharlotte.com/exercise-for-runners/

And while we’ve had to rely on our computer screens and YouTube quite a bit for social distancing to do our core workouts, they are still a great resource. Yoga is a favorite, but try some pilates, too. There are a lot to choose from. And don’t forget your glutes! They need to be part of a strong, balanced muscular system for runners.

“Runners overwork their glutes,” says Fillnow, “and don’t use them properly.” So wait, you overwork them but you should work them more? It’s about balance, says Fillnow. Strong glutes help you run more efficiently because they’re in balance with the rest of your body.

5. Swim

We know pool time has been really hard to find this year. Most pools have required a reservation, the Aquatic Center has been closed a lot, and neighborhood pools are  closed for winter (but hey, May isn’t far away!) Even local swim teams are scrambling for space.

But if you have access to a pool or club, throw in an hour of swimming once or twice a week. It’s a great recovery workout that balances work across your entire body without the joint stress, and it’s great for your heart too. Warning: You’ll be more tired than you expected, and will probably want to eat a bowl of ice cream. It’s okay, you’ve earned it!

The most important thing to remember when you feel like you’re in a rut is that motivation can wane depending on how you’re feeling on any given day. Good habits come from focusing on your goals and going after them even when it’s tough to find your “get up and go.”

“You’re not motivated to brush your teeth every day, you just do it,” says Fillnow. “Don’t just focus on being motivated, but on habit formation.” And go for it!