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It’s cold and it’s dry, and apt to stay that way for a while. It’s winter, after all; and runners need to pay special attention to their skin care routine this time of year. The cold weather, harsh winds, and dry air can really take the juice out of your skin, especially when you’re spending time outdoors.

We figured it was high time to check in with our friend, Jennifer Lopez, a family nurse practitioner at Novant Health Northlake Dermatology. She hooked us up with the intel on how to keep your skin healthy for the rest of the winter.

The Importance of Year-Round Sun Protection

Many people assume that sunscreen is only necessary during the summer, but Lopez emphasizes the need for sun protection throughout the year. “We definitely have less of an intensity of the UVB rays. But there’s still the UVA rays out there, and they go through the clouds and definitely affect us,” she explains.

For runners, this is particularly important as they often spend extended periods outdoors. Lopez recommends using “SPF of 30 or more” year-round, even on cloudy days. She adds, “Even when it gets real cold, if it snows, you can have a lot of like 80% of the sun reflected from the snow.”

Adapting Your Skin Care Routine for Winter

Even if you have a great routine, as the seasons change, so should your skin care routine. “For some people, it might be advantageous to switch to a more gentle face wash,” added Lopez. She recommends looking for products that specifically say “gentle” on the label.

When it comes to moisturizing, Lopez advises maybe even switching from a lotion moisturizer where it comes out of a pump to a moisturizer that’s thicker. You know, the kind that’s in a tub where you have to stick your hand in it to kind of spread it on. This thicker cream is usually more hydrating and better suited for winter conditions.

Actionable Tips for Runners

1. Apply sunscreen before every run: Use a broad-spectrum SPF 30 or higher, even on cloudy days. Don’t forget often-missed areas like the back of your neck and ears.

2. Moisturize immediately after showering: Lopez recommends, “When you shower, really put on that moisturizer right away so that it gets absorbed within like 2 to 3 minutes. You want to do it right after the shower.”

3. Stay hydrated: “Making sure that you drink plenty of water so that you have enough moisture” is crucial for skin health, adds Lopez.

4. Use a humidifier: Lopez suggests, “For some people, it’s even advantageous to use a humidifier in the room. And that can help hydrate the skin, especially for people who really have dry, dry skin.”

5. Protect your lips: Don’t forget about your lips when running in cold weather. 

With a little bit of effort this winter, you can protect your skin from the harsh effects of cold weather. And as Lopez reminds, it’s not just for cosmetic reasons but for cancer protection, too. 

There’s plenty of winter ahead of us, but we know that’s not going to keep you off the roads and trails and run clubs. The right shoes will keep your running routine on track, no matter what the weather. As we do, we checked in with the pros at Charlotte’s running specialty stores for their top picks for winter running shoes. Here are their recommendations to help you conquer the cold and stay comfortable no matter where you’re running! 

Charlotte Running Company’s Top Picks

1. Nike Zoom Fly 6

The Nike Zoom Fly 6 is an excellent choice for winter running, featuring:

– A durable and grippy outsole with high-abrasion rubber and an updated traction pattern, providing excellent grip on slick or wet surfaces

– A weather-resistant upper that’s lightweight and resistant to water and wind, keeping your feet drier and more comfortable during winter runs

Shop the Nike Zoom Fly: https://shop.charlotterunning.com/shop#search=zoom%20fly%206 

2. Altra Experience Wild

The Altra Experience Wild is designed to tackle a variety of winter terrain:

– Superior traction with a rugged outsole featuring multi-directional lugs for reliable grip on trails, icy patches, and wet surfaces

– A weather-resistant upper that protects your feet from moisture, snow, and cold winds

Shop Altra Experience Wild: https://shop.charlotterunning.com/product/3207377/altra-running/mens-experience-wild 

Fleet Feet Charlotte’s Favorites: 

1. Karhu Mestari 1.5

The Karhu Mestari 1.5 is a versatile option for winter running:

– A cushioned yet stable midsole with a pronounced rocker shape for smoother transitions

– A comfortable knit upper that accommodates thicker running socks

– Finnish design expertise for running in frigid winter weather

Shop the Karhu Mestari 1.5 https://www.fleetfeet.com/browse?q=karhu%20mestari%201.5 

2. Asics NovaBlast 5

Fleet Feet also recommends the Asics NovaBlast 5, with its AHAR+ outsole ensuring grip and durability on wet or lightly snowy surfaces. It also features: 

– A lightweight trainer offering a great balance of cushioning and bounce

– Versatile enough for easy runs, long runs, or threshold workouts

Shop the Asics NovaBlast 5 https://www.fleetfeet.com/browse?q=asics%20nova%20blast%205)

Run For Your Life Winter Running Recommendations

1. Hoka Speedgoat 6

The Hoka Speedgoat 6 is a versatile trail running shoe designed to tackle technical terrain, and performs well in various weather conditions.

– Features a breathable woven textile upper for improved ventilation*

– Equipped with a Vibram Megagrip outsole, providing excellent traction on wet, muddy, and dry surfaces. 

– Offers a cushioned yet responsive ride, ideal for longer trail runs. 

*While not specifically designed for winter, the Speedgoat 6 can handle cold weather running with some considerations, like warmer socks! 

Shop the Hoka Speedgoat 6: https://shop.runforyourlife.com/product/3346209/hoka/mens-speedgoat-6 

2. Altra Lonepeak All-Weather 

The Altra Lonepeak All-Weather version is specifically designed to handle challenging conditions:

– Features a weather-resistant upper, making it suitable for wet and cold conditions. 

– Signature wide toe box and zero drop for natural foot splay 

– Provides reliable traction with its MaxTrac outsole and Trail Claw lug pattern 

Shop the Altra Lonepeak (ALL-WEATHER)] https://shop.runforyourlife.com/product/3209361/altra-running/womens-lone-peak-all-weather 

Don’t let the weather hold you back this winter! With these expert-recommended shoes, you’ll be well-equipped to maintain your running routine throughout the winter. Your running specialty shop pros will be happy to help you find THE perfect shoe for the kind of running you enjoy most. Even if it’s not in the best of weather. 

Runners often overlook the benefits of walking. In fact, some of us might rather be caught dead than walking during a run or race. But the truth is, walking can significantly enhance your training and your overall health. From improving endurance to aiding recovery, walking offers loads of benefits that complement most any runner’s regimen. 

Benefits of Walking for Runners

Improved Endurance

Walking can be a powerful tool for building endurance. By engaging in brisk walks, runners can increase their cardiovascular fitness and leg strength without the high impact associated with running. The low-impact of walking allows you to spend more time on your feet, gradually building the stamina and the confidence needed for longer runs. 

Active Recovery

One of the most significant advantages of walking for runners is its role in active recovery. After intense workouts or long runs, walking helps stimulate blood flow, aids in eliminating toxins, keeps muscles flexible, and reduces lactic acid buildup. This can lead to faster recovery times and reduced muscle soreness. In other words, you’ll be ready to roll for that next hard workout. 

Injury Prevention

Dr. Ryan Stempniak, a family medicine and sports medicine physician at Novant Health, emphasizes that, “incorporating walking with running can also be a way to be able to help novice runners prevent injury and fatigue, and can improve speed of recovery.” Walking puts less pressure on the joints compared to running, making it an excellent option for runners recovering from injuries or looking to reduce their risk of getting hurt in the first place.

Mental Health Benefits

Both walking and running have been shown to reduce anxiety and depression while improving mood and self-esteem. For runners experiencing mental fatigue or burnout, incorporating walks can provide a refreshing change of pace (no pun intended) while helping you maintain your fitness and your sunny disposition. 

Overall Cardiovascular Health

Walking, like running, improves heart health and reduces the risk of other cardiac conditions. It can help lower cholesterol levels and decrease the risk of heart disease and stroke, too. Dr. Stempniak notes that even walking one to two days per week can have numerous health benefits including decreased blood pressure, improving blood sugar control, improving overall mood, and can actually improve fatigue. 

How to Incorporate Walking into Your Running Routine

Adding walking or walk breaks into your running routine requires little effort. Here are five effective ways runners can include walking in an existing workout or recovery routine:

1. Warm-up Walks: Dr. Stempniak suggests using walking “in the beginning to assist with warm up and help bring blood flow to the muscles to prevent injury.” Start your running session with a 5-10 minute brisk walk to prepare your body for the upcoming exertion.

2. Run-Walk Method: Popularized by former US Olympian, author, and coach, Jeff Galloway; this technique involves alternating between running and walking intervals, which can help build endurance and prevent fatigue—for novice runners and experienced runners, alike.

3. Cool-down Walks: End your runs with a 5-10 minute walk to gradually bring your heart rate down and begin the recovery process. See Dr. Stempniak ‘s points above about how walking at the end of the run can help speed up recovery. 

4. Active Recovery Days: Replace some of your easy run days with brisk walks. Aim for 30-60 minutes of continuous walking on these days to maintain cardiovascular fitness while giving your joints a break.

5. Long Run Breaks: For longer runs, incorporate short walking breaks to manage fatigue and conserve energy. This can help you cover greater distances while reducing the risk of overdoing it and fading toward the finish.

A special note for new runners: Dr. Stempniak advises that it’s better to start slow and gradually work towards your running goals. Walking makes that totally doable. Whether you’ve been running for years or are new to the sport, walking can be a valuable addition to your training and recovery plan; helping you become a stronger, less injury-prone, and more resilient runner. 

As runners, most of the time we’re focused on mileage, pace and distance. But one of the most crucial elements of any successful training plan is the time we aren’t running – or at least shouldn’t be. Rest days are an essential part of becoming a faster, stronger, and less-often injured runner. 

Why Rest Days Really Matter

Rest days are not just about physical recovery; they offer a multitude of benefits that can significantly enhance your running performance:

1. Injury Prevention: Rest allows your body to repair the microscopic tears in your muscles caused by running, reducing the risk of overuse injuries and stress fractures. 

2. Performance Improvement: During rest, your body adapts to the stress of training, allowing you to come back stronger and faster.

3. Mental Rejuvenation: Rest days give your mind a break, preventing burnout and maintaining your enthusiasm for running.

4. Glycogen Replenishment: Rest days allow your body to refuel its glycogen stores, ensuring you have enough energy for your next workout. 

5. Overall Health: Constant training without proper rest can weaken your immune system. No one wants to get sick – especially this time of year.

Here are five ways to actually “rest” on those rest days:

1. Just Say No: On your rest day, avoid the temptation to squeeze in a “light” run or intense cross-training. Your body needs a complete break from high-impact activities to fully recover.

2. Focus on Active Recovery: While intense exercise is off the table, light activities like gentle yoga, swimming, walking your dog, or some easy cycling can promote blood flow and aid recovery without taxing your body.

3. Prioritize Sleep: Use your rest day to catch up on sleep. Adequate sleep is crucial for muscle recovery and overall health. 

4. Fuel Your Body: Pay extra attention to your nutrition on rest days. Consume a balanced diet rich in proteins, complex carbohydrates, and healthy fats to support muscle repair and glycogen replenishment.

5. Use Recovery Tools: Incorporate recovery tools such as foam rollers, massage guns, or compression garments to help alleviate muscle soreness and promote faster recovery.

Balance is the Key 

The number of rest days you need each week depends on lots of things, including your fitness level, running goals, and overall health. For newer runners, aiming for one full rest day per week, along with one or two active recovery days. As you become more experienced, listen to your body and adjust accordingly. Recognize the signs of overtraining, like persistent fatigue, elevated resting heart rate, or decreased performance. That’s your body screaming that it needs more rest.

Rest days are not a sign of weakness or laziness. They really are a crucial component of your training that allows your body to adapt, grow stronger, and perform better. Regular rest days can reduce your risk of injury and also set you up for long-term success on your running journey.

“It’s the best way to push back against overtraining,” says Dr. Keith Anderson, medical director for the Novant Health Charlotte Marathon. Oh, and don’t forget to drink plenty of water (instead of coffee or booze), and eat plenty of healthy foods with an emphasis on fruits and vegetables. Cherries, avocados, sweet potatoes, and chia seeds all help calm inflammation and recharge tired muscles.

So, the next time you’re tempted to skip a rest day, remember: sometimes, the most productive thing you can do for your running is not running at all. 

Schedule Your Runs:

This is a small one, but the payout is big. Plan your runs for the week ahead. Use a planner, calendar, or scheduling app to mark the specific times you’ll dedicate to running. You’ll find it’s much easier to keep an appointment when it’s already on the calendar. Consider the time of day that works best for you, and – to the best of your ability – keep that time sacred. Early morning runs can energize you for the day, while lunchtime or evening runs can help relieve stress.

Be Flexible 

Family priorities, kids, school, work deadlines, travel, etc., can make for an inconsistent running schedule. And that’s OK, too. Embrace the opportunity to catch a run whenever the opportunity presents itself. Meeting cancelled? Go for a run. Your turn to pick up at the kids’ soccer practice? Get there early and get some laps in around the field. Could you literally run that Amazon return to the UPS store? You get the idea. Have a bag or stack of weather-appropriate running gear at the ready, and you’ll be on the run in a moment’s notice. 

Find Your Tribe 

This one might be easier than you think. With more than 70 run clubs in the Charlotte area, there just might be a day, time, place, and pace that work for most everyone. Finding a running club or workout group where you feel at home will make it easier to get those miles when the weather, work, your mood, etc., might conspire to keep you at home. And if you’re one of the 117 people moving to Charlotte every day, run clubs are a great way to meet new people, and your new hometown. 

Join a Training Program 

Want some real accountability? Invest in your running by joining a training program or hiring a running coach. When you commit to working with a coach, you’re more likely to stick to your training schedule, as the financial and time investment encourages consistency. Money will do that. This structured approach helps you avoid procrastination and stay motivated. Plus, coaches and training programs provide you with expertise and insights on proper running form, injury prevention, nutrition, and race strategies.

A Little Bit Adds Up:

If a running routine or formal training program feels overwhelming or unworkable given your other commitments, work, life, or family priorities; don’t sweat it. Set smaller, more achievable goals and watch the miles pile up. If you’re currently running twice a week, could you add a third day? If adding another run day isn’t doable, shoot for adding another 5-10 minutes to your run time, and build from there. 

Rather than dwelling on the runs you didn’t make, celebrate the ones you did. Keep a running journal to track your progress and mark your achievements. Look back on that journal next year to see what worked for you, and how you could make even more time to run the next year! 

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