Rich’s Rant #2

Motivation is a funny thing. We’re all motivated by different things and in different ways. Many of us are motivated by the amazing accomplishments of friends or other athletes. Some of us are even motivated to do things in the memory of our lost loved ones.

People, who know mefox-cp-899916-275, know I’ve been motivated by Terry Fox for many years. Those of you who are not familiar with this incredible human, in 1980 Terry began to run across Canada. . with one leg! It was Terry’s attempt at motivating people to get out and run, and to create cancer awareness. Long before the Livestrong Foundation existed. Terry lost his right leg to osteosarcoma. Terry never finished his cross-country run, after having completed 3,339 miles in 143 days he tragically lost his life to cancer. He motivated millions along the way. . including me!

I personally was inspired by Terry’s effort. His prosthetic was not nearly what is available to amputees today, and certainly wasn’t designed to run with. I was motivated and ultimately became a better runner because of Terry Fox. I guess the message here is motivation comes in many forms. . so does inspiration. Just find what really inspires or motivates you, and you’ll see, it will be just a little easier to get that run started, or next time your 20 miles into a marathon, you’ll see, if your truly motivated or inspired, things are never really so bad.

I don’t know who said it first, but it’s perhaps my favorite quote,

“You’re capable of more than you think you are.”

Stay motivated.


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Places to Run in the Baltimore Area

Have you ever wondered about the best places for a run or walk in the Baltimore area?  Or maybe you are just bored with your usual run. Here are a few places to run near each of our stores to change up the routine.

Charm City Run Annapolis (Anne Arundal County)

B&A Trail This trail is flat and fast with water fountains every few miles.  Running Distance (Out and Back) 0-26 miles (more if you use it to connect to the BWI Trail)quiet-waters-park

Quiet Waters Park. With its wooded trails and beautiful grounds makes it one of the favorites in the area.  A big plus is the big playground for the kids afterwards if you running buddy is a little one.  Running Distance – 6 mile loop

Kinder Park Farm — While most of the route is paved, there are several places throughout the park to duck into the woods and run along the dirt trails used by Arch Bishop Spalding’s Cross Country Team.  This park also has a couple of water fountains, bathrooms, and two playgrounds. Running Distance 3-5 mile loop

USNA -–Almost half of the route is run along the water and is beautiful in all weather, so much so that it seems too special not to share with a running buddy.  Things to remember – No Headphones Allowed and You must have your ID with you. Running Distance 4mile loop

Charm City Run McHenry Row (Baltimore City)

Inner Harbor Run – Start from fort mchenryCharm City Run McHenry Row and head down the promenade towards the Science Center and Aquarium.  You can run the promenade and docks all the way to Canton and back for any distance from 1-15 miles.

Fort McHenry Run – Start at Charm City Run McHenry Row and run to the entrance of Fort McHenry.  It’s a mile from the store with a mile loop around the Fort.  It’s a great way to see the water and city.  Water fountains and bathrooms are at the park. Running Distance 3-5 Miles

Patterson Park – A challenging loop with hills to get a great workout.  The loop makes it convenient to your car and allows you to vary the distance. Running Distance 1-6 Miles

Charm City Run Bel Air  (Harford County)

Ma & Pa Trail – The MA & PA Trail is a walking, running & bicycle trail/path  located on portions of the former Maryland & Pennsylvania Railroad corridor in Bel Air and Forest Hill, Maryland.  The MA & PA Trail is 3.3 miles long from Edgeley Grove in Fallston to Williams St. in the Town of Bel Air. The Forest Hill segment is 1.75 miles mapatrail2 long.

Susquehanna State Park – Susquehanna State Park contains over 15 miles of marked and maintained trails; ideal for hikers, trail runners, mountain bikers, equestrians and nature lovers. The terrain varies throughout the river valley. The different trails have ratings ranging from easy to difficult.

Charm City Run Clarksville (Howard County)

Lake Elkhpatapscoorn – This 37-acre lake, in the village of Owen Brown, was built by the Columbia Association in 1974 with a watershed of about 2,500 acres.  The path around Lake Elkhorn is 2 miles.  There are also connecting trails to add on to the distance around the lake. Running Distance 2 miles and up

Patapsco Valley State Park – The park is nationally known for its trail opportunities and scenery.  They have 170 miles of trails, with 70 of those miles identified as maintained trails.  A great place to get away from it all and walk, hike or run. Park includes both technical trails and paved paths. All distances available.

Charm City Run Timonium (Baltimore County)

NCR Trail -The Northern Central Railroad Trail (NCRT) extends 20 miles, stretching from Ashland Road in the Hunt Valley area to the state line. The trail is 10 feet wide with a stone dust surface. The most popular activities on the trail are hiking, jogging, bicycle riding and horseback riding. Out and back trail allows for any distance from 1 mile to 40 miles.loch raven

Loch Raven Reservoir – This weekend running spot provides paved road and off-road running north of Towson.  Park at the corner of Morgan Mill Road and Loch Raven Drive to enjoy beautiful scenery on a Saturday or Sunday morning.  You will see many runners on the road as well as on the extensive hiking trails throughout the woods. On weekends Loch Raven Drive between Morgan Mill Road and Providence Road is closed to cars to allow use by pedestrians.  Please note that it is not safe to run during the week as traffic is heavy with commuters.  You can walk/run 1-30 miles along this route.


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Rain Rain Go Away – Tips for Running in the Rain!

Just a few thoughts about tomorrow’s run since the forecast is pretty adamant about rain.
  1. Just accept you are going to be wet and set a positive mental attitude about it.
  2. Bring a few trash bags to the start to keep your body warm and dry (you can wrap your shoes too) until the race starts.
  3. Plan to wear tighter fitting clothes since they will be wet and prone to falling off/down or cause extra chaffing if they are too loose.
  4. BodyGlide everywhere you can including your feet– bring a travel sized glide and reapply right before the race starts.
  5. Put a dry set of clothes (including socks, gloves, a winter hat) in a sealed ziplock bag into your gear check bag.
  6. Wear a brimmed cap or visor to keep rain off your face and out of your eyes.
  7. DRINK even though you may feel less inclined to do so since your are soaked already.  Stay on your hydration/nutrition plan.
  8. Avoid running any crazy lines/jumping puddles just to avoid a little splash (you are already wet!)– especially if you are in a crowded section of the race– it’ll do more harm than good and possibly injure you or a runner behind you.
  9. Have fun– you’ve trained all winter for this race– don’t let some rain drops get in the way of all your good work!
  10. Did I mention BodyGlide?

Good Luck to all those running this weekend!

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RunFit – New Program in Annapolis

Mondays 9:30am, Thursdays 6:30pm
Starts week of April 1st394849_10151202215273155_1973859812_n

Looking for running-specific cross training workouts to sprinkle into your running plan?  Do you want to target your overall strength and conditioning to improve your running performance?  Looking for a fun way to spice up your running routine?  Then, the RunFit workout series at Charm City Run Annapolis is for you.

Conveniently offered twice a week, this 10 week cross training series will offer workout sessions that include a combination of running, strength training, boot camp training, circuit training, core training, Yoga, Pilates, and stretching techniques.  A new fitness focus each week will keep you challenged and engaged.  Informational sessions on topics such as sports nutrition, running form and technique, and injury prevention will be provided throughout the series.

Led by Katie Gott, a certified group fitness instructor and running coach, this program will advance your cardio and strength conditioning to a new level, and will help you develop into a stronger runner.

Choose your workout time(s) to fit your needs: Mondays at 9:30 a.m. and/or Thursdays at 6:30 p.m.

All Levels Welcome!!!  Information Session will be held Thursday, March 28 at 6:30 p.m.

Class will be held Mondays at 9:30am for 10 weeks from April 1st – June 3rd and Thursdays at 6:30pm for 10 weeks from April 4th – June 6th.

Fees: $50 – 10 week session (attend once a week – pick Mondays or Thursdays) or $100 – 10 week session (attend twice a week – Mondays and Thursdays)

Register in the store or at

Meet the instructor – Katie Gott

Katie is a native to AnnP1000654apolis and a University of Maryland grad, but has spent the last 7 years working in the fitness industry in California and Florida.  She has specialized in group fitness management and group fitness instruction, and is certified in multiple fitness disciplines including strength training, indoor cycling, sports conditioning, step aerobics, Yoga and Pilates.  A former high school athlete who played soccer, lacrosse and track, Katie’s passion for running was reignited when she completed her first half marathon in 2011.  In 2012, Katie became a RRCA certified running coach.  She looks forward to sharing her passion for running and fitness with the Annapolis community, and helping her clients become stronger runners and well-rounded athletes.   Questions for Katie?  Email her at

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Kelly St. Patrick’s Day Shamrock 5K Course Preview & Race Tips

ShamrockSunday, March 10, 2013 at 1:15 p.m.
(Registration closed as the 5,000 runner capacity has been obtained!)

Power Plant Live! in downtown Baltimore

For more specific details about packet pickup times, parking, race day, etc.  Check out the website.

Wondering what the course will be like?  Watch this course preview video.  Thanks Eric Voboril for putting this together.


Is this your first race?  First, you can do it!  Second, preparing and thinking about your race day plan will help relieve anxiety about the race.  The following tips will help you think through race day needs and your race.  The most important part of the race is that its fun and you’re taking in the experience.  Enjoy & Good luck!

Pre Race Tips – Many people will write down their meal plan a few days before to make sure they are properly fueled and hydrated.  What is your plan for…


  1.  Meal the night before
  2. Breakfast/snack
  3. Pre-race meal/snack (if mid-day race)
  4. Prerace water/sports drink/gel

Race day equipment checklist – setting everything out the night before can help ease anxiety on race day.  Here are a few things to think about.

  1. Race number (w/emergency info filled out on back)
  2. Shoes & Socks198923_10150108973023155_365028_n
  3. Shirt (baselayer)
  4. Shirt/jacket (outer layer)
  5. Pants/shorts
  6. Hat & Sunglasses
  7. Watch/GPS
  8. Sunblock
  9. Glove/mittens
  10. Waterproof jacket/pants – if needed
  11. Headphones/music
  12. Other – Anything else you can think of that you usually run with

Post race supplies – pack a bag for after to make your post race celebration even better.


  1. Bag for bag check
  2. Shirt
  3. Jacket/sweatshirt
  4. Over pants
  5. Sandals/different shoes
  6. Phone
  7. Special snack/drink
  8. Money
  9. Other

RACE STRATEGY – Thinking about the race and knowing what your race strategy is will help ensure you have a great experience.

  1. Pre-race warm-upBrooks Shamrock
  2. Walk break/intervals?
  3. Use water stops
  4. Food/nutrition during race?
  5. 1st mile strategy
  6. 2nd mile strategy
  7. 3rd mile strategy
  8. Gut check point, “The Line” – What is your starting line strategy?
  9. Tough spot message/image/”One Thing”

If you have any questions please feel free to ask any of the Charm City Run staff during one of the packet pick-ups.


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Zooma Annapolis Training Group


Are you all signed up for the Zooma Annapolis Half Marathon or 10K?  Interested in doing the race?  Thinking about completing your first endurance event?  You have come to the right spot!!!

Check out the website for more information about signing up for the race.  This is a great event whether it’s your first race or 100th.  Course runs through downtown Annapolis and finishes with a big party at the Navy-Marine Corps Memorial Stadium.  Don’t miss out, register now!

Ok, so you’ve signed up for the race…now it’s time to train!

5k PicFirst off, congrats! Signing up for a race is a huge step. You’ve made the commitment, but now you might be left wondering what to do next. (Or, said another way, you may be freaking a bit.) No worries; we have your back. Charm City Run and Zoom have teamed up to provide an awesome training experience for this upcoming Annapolis race!

Training KICK-OFF Party: Saturday, March 23rd 7:30 AM.

Charm City Run and Zooma will be throwing a kickoff party to celebrate the start of training.  Who doesn’t like a party?  There will be a run from the store, food, and discounts.

Train with Charm City Run


Now what about the training plan?  We’ve got you covered.  Join the Charm City Run Training Group for the Zooma Women’s Race Series.

Group meets Tuesdays nights 6:30pm & Saturday mornings 7:30am from March 16th until June 1st.  We think training with a group is the way to go.  Our groups get people to the start line safely and well prepared to conquer the distance ahead.  To us it’s all about the journey and friends you meet along the way.  That’s why each program is based around a friendly fun environment with all levels of walkers and runners where we run, learn, and laugh together.   Interested in finding out more…Check out our Website

Informational Session: Funny

Tuesday, March 12th 6:30 PM at Charm City Run.  Come out to the non committal information meeting to meet the coach Kelly Gilson.  We will go over training group details and meet your potential teammates.

First Run:

Saturday, March 16th 7:30 AM @ Charm City Run Annapolis


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Runner’s Clinics – February 23rd & 24th

This past weekend at Charm City Run was all about injury prevention!

Each ofphoto(2) our five stores had local professionals performing demonstrations and injury assessments for our customers.  Physical therapy, chiropractic screenings, and gait analysis were completed by the professionals.  Participants also learned many other useful tips such as how to use KT Tape, the benefits of Kettle Bell workouts, and running form technique.

As runners and walkers we know one of the hardest things about leading an active lifestyle is staying injury free.  There are so many wonderful professionals out there that are runners themselves and want to share their knowledge of the sport and keep us on the path to achieving our goals.  Finding the right team of professionals to help you recover from an injury or stay injury free is the key to every training plan.

We hold these types of clinics periodically throughout the year, so if you missed it don’t worry we will have more soon.  Join our mailing list to get the most up to date information on our programs.

Next Clinic is in Timonium on March 30thClick here for more information.

Thank you to the professionals who gave up their weekend to give back to the running community.

photo 2Annapolis – Chiro 1st Chiropractic

Baltimore –  Dr. Alex Kor of Hopkins Orthopedic, Amanda Macht of Harbor Physical Therapy, KT Tape Demonstration from Maryland SportsCare & Rehab

Bel Air – Teddy Ballard of Gold Medal Physical Therapy

photo 1(3)Clarksville – Gene Shirokobrod of Physical Therapy First Clarksville, Sarah Curnoles of The 39 Minute Workout, Hannah Wood Sykes of B.E.E Wellness Acupuncture

Timonium – Josh Renzi & Cheryl R. Conrad of Spine & Sports Rehabilitation Center

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Rich’s Rant

Webster’s defines luck as, a force that brings good fortune or adversity. I’ve always thought as runners and athletes we can create our own luck. . to a degree. What I mean is, as runners we spend countless hours training and traveling to and from races all over the United States, or even the world for some of us. Many of us create specific training plans, research shoes, nutrition and apparel, find that big race, then get started on a journey which we would all like to believe we can control the outcome . . again, to a degree.

I’ve been a runner for three decades, the 80’s, 90’s and 2000’s. I’ve seen an incredible evolution of running shoes and training theories. I think any runner who has prepared diligently and sacrificed with the intent to run a great race, will tell you, you can do everything right, but when that day comes, your race can still fall apart in a big way. Is that fate, did we overlook some small detail, or was it just luck.

We can all just be the best runner we can be, show up on race day, and do the best we can. BUT . . by doing everything we can, making the sacrifices necessary, making the right decisions . . . we can sometimes have that great day!

Maybe what we’ve done is create our own luck?


About Rich

Rich is the Manager of our Annapolis location.  An experienced runner of more than 25 years, Rich began running track & field in high school which then progressed into marathons after graduation and on to ultra- marathons in recent years. Motivated and hopeful, Rich continues to challenge himself and will run his first 100-mile ultra-marathon in 2013.

An enthusiastic and passionate runner with a relentless approach to keeping abreast to the latest in running shoe technology, apparel and accessories. Rich is a self described “running shoe nerd”, that thoroughly enjoys helping customers find that perfect shoe and will likely give you more information about that shoe than you could have expected. Rich is coaching training groups out of the Annapolis store, and finds sharing his running experience to help others one of the most rewarding parts of his job.

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The Day Runners Get The Right Of Way

ccr-solecity-final Register now for the race!

You’re signed up for the race, now it’s time to start training!  We have groups for all.  We will take those who have never run before to success and help folks that have run one or several 5K/10k’s & improve upon previous times and break through previous plateaus.  No experience is needed.  It’s not to late to join! Check out more details.

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Keys to Staying Injury Free

Brett Clark – LifeStrength Physical Therapy

 Brett clark video

Watch Video

Roll Away Your Injuries – Anthony Inzirillo ATC & Charm City Run Manager

One of the most common questions I get asked while working the floor at Charm City Run is “what is the best way to stay injury free?” or “how can I get rid of the injuries that are holding me back?”.  Well, no one has the perfect answer to those questions, but there are some ways to keep the odds on your side.  Flexibility is something that every runner can work on because the running stride is such a limited range of motion.

In today’s world there are many ways of stretching whether it is static, dynamic, or proprioceptive neuromuscular facilitation.  A new type of stretch has recently hit the exercise therapy world.  Myofascial release is a technique starting to be used by many healthcare professionals.  A professional usually performs myofascial release on a patient but with the use of some numerous tools (e.g. foam roller, tennis ball, golf ball, the stick) the patient can achieve myofascial release on their own.  While all of these tools are beneficial, the foam roller is the most efficient, versatile, and easy to use.  The foam roller is a great instrument to use when trying to gain muscle relaxation and extensibility.

Foam Roll

The concept and physiology behind foam rolling (self-myofascial release), stems from acupressure.  Acupressure is a technique in which physical pressure is applied directly to acupoints that are located throughout the body.  Acupoints can commonly tense up causing the formation of a trigger point.  When it is irritated the fibrous tissue forms scars decreases the function of the fascia.

Foam rolling focuses on applying physical pressure onto myofascial tissue restrictions. The pressure gets rid of associated pain, increases circulation, and increases motion by activating the stretch reflex of the muscles and overlying fascia.   Reduction in soft tissue tension decreases pain, restores normal muscle length tension relationships and improves function.

Foam Roll 2foam rollerThe use of foam rollers is fast and easy and cheap.   A foam roller goes for around $25, which is much cheaper then a personal massage therapist.  The recommended use for a foam roller is one to two minutes on each muscle.  When foam rolling it is important that the muscle is felt before hand in order to find the trigger point that is source of pain.  While rolling the runner should stop for 10-15 seconds over the trigger point to try and achieve a muscle spindle release.

The foam roller is most commonly used for the lower extremity muscles but can be used for almost every muscle throughout the body.  A foam roller can be used either before or after an activity starts.  It is important that before foam rolling a general warm up be perform (bike, light jog, jumping jacks, etc.), as a muscle should not be stretched cold.

In this day and age the runner are always looking for the competitive edge.  Flexibility and muscle function is a detrimental aspect to the performance of all athletes.  The foam roller along with a dynamic warm up can be used as a great tool in order for runners stay healthy and achieve greatness.


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