Tips

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Change Your Mind, Change Your Body: Healthy habits for running and general lifestyle that will last beyond 2022

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Change Your Mind, Change Your Body: Healthy habits for running and general lifestyle that will last beyond 2022

As we enter the holiday season, you may have started to hear people talking about New Year’s resolutions. For many people, these resolutions tend to focus on health, wellness, exercise, losing weight, or changing their body in some way. While focusing on health and wellness is a fabulous motivator, many times we take these resolutions to an extreme. For example, completely cutting out all desserts or sweets, or removing carbohydrates from our diet, or something that is just not maintainable for the long term.

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Post-Race Recovery: Don't Underestimate It's Power! by Charm City Run Elite Racing Team Coach Jeff Burger

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Post-Race Recovery: Don't Underestimate It's Power! by Charm City Run Elite Racing Team Coach Jeff Burger

As a running coach, one of the most frequently asked questions we get is what to do after your target race. This is a normal and valid question. You’ve just spent several months building up to one day to run one race. A certain sense of “let down” is normal, even when your race goes well. It is important to understand that allowing your body to recover from your race is just as, or even more important than the training that went into the race. So, what do you do?

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Race Day Prep Essentials by Jessica Ceiri, Charm City Run Fells Point Store Manager and Training Coach

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Race Day Prep Essentials by Jessica Ceiri, Charm City Run Fells Point Store Manager and Training Coach

My brain has two modes, the one that makes all the lists and triple checks to make sure I have everything. Then there's the other part of my brain that's running the Chicago Marathon this weekend and just read the participant guide yesterday to find out I can't use a hydration vest! No matter which type of runner you are, the week leading up to your race is definitely the time to get your s*** organized.

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Happy Fall! Happy Trail Running!

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Happy Fall! Happy Trail Running!

If you haven’t tried trail running before or even if you’re already a trail runner, autumn is an absolutely beautiful time for it. Trail running provides many benefits to all runners and walkers.

We asked two of our Charm City Run team members, Troy Workman and Kevin O’Grady, who are trail running gurus to give us their tips, hints and recommendations!

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Foundation of Sports Nutrition for Runners

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Foundation of Sports Nutrition for Runners

Among the many things to consider, nutrition is one of the most important aspects to focus on when incorporating more exercise and mileage. Conflicting nutrition messages emerging in the media can make it very challenging to figure out what you should be doing to fuel your body without underfueling or overfueling. Here are 4 key evidence based tips for new runners to help keep you focused and energized throughout your training.

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Running Injury Reduction by Dr. Geoffrey Dreher

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Running Injury Reduction by Dr. Geoffrey Dreher

Running can be a lifestyle and is the most popular form of exercise with multiple health benefits. However, when running is done as “monotraining” it can lead to injuries. Monotraining refers to doing only one form of exercise, which causes muscle imbalances to develop and repetitive overuse injuries to occur.

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Summer Running – Why it is Important by Josh Carroll, High School XC Coach, Charm City Run Annapolis

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Summer Running – Why it is Important by Josh Carroll, High School XC Coach, Charm City Run Annapolis

Cross country season was half over on the first day of practice. And now, with over twenty years of high school coaching experience, I realize that summer training is a hallmark to success for distance runners.

I do not believe that summer running should reflect the rigors of in-season training. Rather, summer running should afford runners the opportunity to maintain and improve their fitness levels, experiment with cross training, build core strength, and join a community of likeminded teenagers who are focused on success as distance runners.

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Brain Insights for Better Run Training and Relationships by Dr. Melissa Hallmark Kerr

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Brain Insights for Better Run Training and Relationships by Dr. Melissa Hallmark Kerr

As runners and fitness enthusiasts, we know what it’s like to transform our psyches in as little as 20 sweaty minutes – i.e., to go from feeling flat, or off, to feeling good again. This is the real reason why we always find a way to move, even when we’re injured. Who doesn’t want to feel better? When we feel better, we treat ourselves and others better.

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