Jeff Lax (October 22 2025)

Running Hack with Jeff Lax

This month's Running Hack is Jeff Lax. Jeff lives in Charlotte since 1999 having moved 17 times prior. He is an Army veteran, where he served 6.5 years as an Aviation officer -- including deployment to Southwest Asia during the First Gulf War. He co-owns Triumph Sports Travel, a running-focused active travel company that plans trips for runners to races around the world.  He is sharing his running story and why running abroad is special.

CRC: How did you get into running?

Jeff: Running has been constant through the last 44 years of my life.  It began after a 4th of July 5K before 10th grade, when the high school cross-country coach recruited me at the finish line to try out for the team. I ran through high school, then continued while stationed in Europe, completing a couple of half marathons with fellow soldiers.

After grad school, I ran my first marathon at the Marine Corps Marathon in October 2001.  It was just weeks after 9/11, and I’ll never forget seeing the American flag draped over the Pentagon as workers repaired the building.  The atmosphere of the race was unforgettable, and I knew I wanted to run more of them. Since then, I’ve completed 25 additional marathons, including all six of the original World Majors (I hope to complete Sydney soon!) and seven Bostons, plus 25 half marathons.

I’m also lucky to be married to a runner.  My wife of 36 years, Anne Marie, started as my race sherpa and #1 cheerleader but became a strong competitor herself.  She’s completed 26 marathons (including two Bostons) and even a couple of Ironman races.  Most recently, she qualified for the 2026 Boston Marathon by just six seconds -- proof that you should never stop pushing until you cross the finish line!

CRC: What was your inspiration to launch an independent international running company?
Jeff: I found my way into the active travel industry almost by accident. Moments after finishing the virtual 2020 Boston Marathon in Charlotte during the pandemic, I struck up a conversation with the owner of Destination Marathons -- and he later asked me to join his team.  As a longtime runner and international traveler, it felt like the perfect way to combine my passions with my work.

At DM, I started by helping with strategy and financial management but soon moved into trip planning and event leadership, organizing successful groups to The Donna Marathon, Berlin, Tokyo, and London.  My prior background in leading a manufacturing company gave me a continuous improvement mindset, and I loved fine-tuning the details with our team to make each experience better for guests.  Most of all, I enjoyed being around other runners --positive, fun, goal-oriented people who made the trips so rewarding.

When I convinced the DM owner to add a Tokyo trip, I immediately thought of my longtime friend, accomplished runner, and fellow Six Star finisher, Tamara Rogers.  We met back in college, where she and my wife were sorority sisters, and I knew her organizational skills, travel experience (including planning a personal trip to Japan in 2023), love of running, and software engineering background would add tremendous value.  As Tokyo trip co-leader for DM, Tamara planned the cultural activities in Tokyo and Kyoto and introduced tech features that elevated the guest experience.

In April 2024, when DM was acquired by Sports Tours International, Tamara and I left the company.  We realized, though, that we loved planning trips and creating unforgettable race experiences -- so we launched Triumph Sports Travel.  We’re not trying to compete at the scale of STI or Marathon Tours.  Instead, our focus is on boutique-style trips that blend world-class races with authentic cultural experiences, where runners and their non-running supporters can forget about logistics, enjoy the journey, and make new friendships.

CRC: What is the main difference between running abroad versus a domestic US race?
Jeff: Several things make international races stand out, but the biggest is the culture and history of the host city.  Most of us have been to New York, Boston, or Chicago, but stepping into a foreign country can feel like a whole new adventure -- always exciting, sometimes a little intimidating.  That’s where Triumph comes in: we handle the tricky “foreign stuff” so you can focus on running (and maybe drinking your body weight in German “bier” afterward!).

We truly love weaving culture into the trip.  In Berlin, for example, we arranged a walking tour where our guide showed us some of the sites of a few daring escapes from East Berlin during the Cold War -- it really added a new perspective before race day.  Of course, international races also bring things like jet lag, quirky subway systems, complicated race rules, new foods, strange currencies, and language barriers.  While those can sound daunting -- Tamara and I believe they’re what make the journey unforgettable – we help our guests navigate the challenges.  Our goal is simple: make sure the trip is seamless and just as memorable as the race itself, in some of the world’s most iconic cities.

CRC: How do you select the races you offer abroad?
Jeff: Since our founding, first and foremost, Tamara and I have been focused on races that have a compelling destination where runners will want to go for several days.  This allows us to showcase the cities, find great restaurants for meals, and give the guests the true “trip of a lifetime”.   We have emphasized the World Majors in our trip planning because they are in fantastic cities and combine overwhelming demand by runners to get their Six Star (and soon Nine Star) medals with the scarcity of race entries.   These are races that are both iconic and well-organized, but they also have some travel complexity and cultural opportunities where we can demonstrate our value to runners and their supporters.   

Besides continuing to pursue ITP status with all the World Majors (and the candidate races), we are contemplating adding the SuperHalfs series of half marathons in Europe as the next set of races for our calendar.  Our thinking is simple for the SuperHalfs: there are more half marathon runners than marathon runners, the races are held in fabulous destination cities (Copenhagen, Valencia, Lisbon, Prague, Berlin, and Cardiff), and according to our research, many runners want a more relaxed weekend than one with an exhausting full marathon. 

It's also worth mentioning that we have a couple of unique international travel opportunities in front of us for 2026.  We have been selected as the official travel partner for Jeff Galloway Training, the company led by 1972 Olympian Jeff Galloway, who also created the popular Run/Walk/Run method.  Jeff selected the Prague and Berlin half marathons in March 2026 (held on back-to-back days) for his group.  Galloway Training will also go to the Munich Marathon -- to honor Jeff’s participation in the 1972 Olympics in Munich -- in October 2026.  Triumph will be handling the planning and logistics for both trips. 

Wherever we take a group, we think about the runner’s full journey -- from race logistics to sightseeing to celebrating afterward -- so that every trip feels special from start to finish.

CRC: What is the difference between a bib versus a non-bib race?
Jeff: I think you’re asking about the difference between races when we have bibs and when we don’t.  A “bib race” means we have officially partnered with the race as an International Travel Partner and have access to guaranteed entries which we sell with our hotel and tour packages.  An example of this is the 2026 Sanlam Cape Town Marathon, where we have been selected as an ITP and will offer bibs for purchase with our travel arrangements – if you book with us for Cape Town, you can bypass the lottery and run the race using one of our bibs. 

A “non-bib race” trip, on the other hand, is an event where we have not yet become a partner with the race.  Sydney 2025 serves as a good example, where we did not have race entries to sell with our travel package.  Our guests in Sydney obtained their own race entries but craved the experience of traveling and running with a group – and relying on us to assist with the trip logistics and helping them understand the unique aspects of traveling to Australia.  They really enjoyed staying at a 5-star hotel close to the finish line, along with meals, tours, a dinner Harbor cruise, and support from our staff.  Tamara and I will continue to work to become a partner with races with the goal of more events becoming “bib races” in the future.

CRC: What is your most memorable running travel story?
Jeff: My most memorable running travel story took place with a group of runners in March 2025 after they had completed the 2025 Tokyo Marathon.  We offered our guests a one-day extension to Mount Fuji with a stop at a wasabi farm.  The days leading up were sunny, but of course, the forecast for our trip called for cold rain -- cue Tamara and me debating whether to cancel.  We decided to go anyway, and it turned into one of the most memorable days of the entire trip.

Our guide, a local runner with excellent English skills and plenty of stories, led us with umbrellas in hand through the downpour to the Chureito Pagoda -- famous for its postcard view of Mount Fuji.  The only problem?  Mount Fuji never showed up.  We laughed, took group photos of the relentless rain, and carried on.

At the wasabi farm, two brave guests volunteered to play farmer for a day.  Under the owner’s watchful eye and more rain, they harvested fresh wasabi and learned the centuries-old process of preparing it for eating.  From there, we warmed up at a local restaurant with steaming bowls of houtou noodles, watching in disbelief as the rain turned to heavy snow outside.

On the way back to Tokyo, we stopped in Oshino Hakkai Village for hot coffee brewed with water from Mount Fuji itself.  What began as a dreary, soggy day became an absolute highlight and guest favorite -- proving once again that sometimes the best travel memories are the ones you least expect and share with others.

CRC: What is your advice to runners who want to do the World Majors?
Jeff: It took me 19 years to complete the original six World Majors.  I’ve heard stories about people who have done them all in one year.  So, whether you are in rush or want to do them at a leisurely pace, remember that you will be running in some of the world’s most amazing cities.  It should about more than just checking the boxes.  Take time to savor what makes each race unique and appreciate the places where you are fortunate to be able to run.  Be it Tokyo Tower, the Berlin Wall, Big Ben, Table Mountain, or the Opera House, each location has so much worth seeing and doing while you are there. 

Finally, the Six Star medal is incredible and serves both as recognition of thousands of training miles and a celebration of the completion of a long global journey, but the friendships and memories you make along the way are possibly more rewarding.

Disclaimer: The advice shared in this interview is general in nature and not tailored to any specific individual or situation. It is not intended as professional or personal coaching advice

Anne Fechtel (August 25 2025)

CJ Langley (June 25 2025) 

We are sadly saying goodbye to CJ as a Board member. Luckily, we get to hear about his passion for Black Men Run CLT and improving as runner in this feature.  

CRC: You are the captain of Black Men Run CLT. Why do you think run clubs targeting a specific audience is needed in Charlotte?

CJ: One of the misconceptions of Black Men Run is that people who are not Black, men, and/or running are prohibited from attending our events.  Black Men Run Charlotte is open to everyone!  However, our mission as a global organization is to address the disparities in health between Black men and the rest of the population through running.  44.4% of Black men have cardiovascular disease.  We have a disproportionately higher probability of first time strokes than other groups.  We are also at higher risk of being diagnosed with and succombing to prostate cancer.

Since these ailments persist in our community, our focus is to promote physical activity and a healthy lifestyle in Black men. You can do that regardless of your race, sex, or level of activity.  Come join us! 

CRC: How was Black Men Run CLT formed and how has the running club developed?

CJ: Black Men Run is a global organization with active chapters across the U.S. as well as several international locations including England and Kenya. It was founded in July 2013 by Edward Walton and Jason Russell in Atlanta, Georgia.  A few months later (October 2013), Black Men Run Charlotte was co-founded by Greg Washington (our current southeastern regional Captain) and Frederick Jamison.  Although the name of the organization is Black Men Run, and we host runs, we do not consider ourselves a run club.  We are a network of influence and impact.  Regarding development on a global level, the group has grown exponentially over the years as we continue to start chapters and grow membership.  Black Men Run Charlotte has also experienced strong growth as people continue to find us via social media, hear about us directly from someone who has attended an event, or see one of our shirts at a run club or race.

CRC: Share some of the achievements of the Black Men Run community?

CJ: Speaking specifically about Black Men Run Charlotte, we are looking at health more broadly than just physical health, although I believe it starts there.  Some of our achievements include the following:

• Continued to introduce more men to walking, running, cycling, swimming, etc over our 11+ years of existence in our community.  
• We have members that have traveled the globe to run many of the World Major Marathons including three members that ran the Boston Marathon this year.
• Several have completed triathlons including one of our members that has completed the Ironman Triathlon distance
• Many of our members are ultramarathoners
• We've launched the Charlotte version of Trail Ultra Running Fanatics (TURF) and have a monthly trail run on the 4th Saturday of each month
• We've led runs from the Salvation Army with the intent of providing an outlet to the men there.
• We've organized multiple shoe drives to donate to less fortunate communities
• We've launched our run and learn series in which we invite someone to speak about a health related topic other than running (financial, mental, medical, etc.)

CRC: Tell us about your own running journey. Your latest 2025 Boston Marathon at 3:01:52 was a big improvement from Boston 2024. How have you trained to increase your speed?

CJ: I started running about 12 years ago by trying to run a mile consistently without stopping and remember how excited I was when I was able to do it.  A little under 10 years ago, me and a group of friends decided to set a big goal of completing the Blue Ridge Relay, which required me to train to run my three legs.  After completing that race, I was curious about the half marathon distance.  So after running BRR that September, I ran halves in Oct, Nov, and Dec. of that year.  I wondered if a marathon would be as hard as my BRR experience and signed up for the Wrightville Marathon and ran it the following March.  Spoiler alert...that was MUCH harder!  I was supposed to be a one and done marathoner but I missed my goal that day by 39 seconds, which led me back to the distance and I've been chasing PRs ever since.  

I decided I wanted to run the Boston Marathon in October 2018 and hired a coach in April 2019.  She taught me the importance of polarized training (easy days easy, hard days hard).  I learned how to run in different 'gears.'  I consistently trained that way and gradually chipped away at my times by building a solid base while specifically working on my ability to run faster for longer periods of time.

Boston 2024 was more of a 'fun run' for me.  In 2023, I raced Boston and ran 3:09:08 so this might be a better comparison.  Having run the course the previous two years, I made sure that most of my running workouts were during the hottest parts of the day on rolling hills and I moved my weekly workout (which is usually a moderate distance run with long intervals) to the day before my long run (think 14 mile workout with 2x5 mile intervals at threshold pace followed by an 18 mile long run the next day).  I do NOT recommend this for most people but it had me feeling very strong on race day.

CRC: What's your best training advice?

CJ: Three things:

1. Easy days easy, hard days hard.  Slooooow doooooown!  No one cares what paces you run.  If you're serious about improving your running, then you shouldn't care that people saw that you ran 'slow' on a run when you can run much faster.  Get rid of your ego.  Humility will serve you well!  Which leads to number 2...
2. Ignore what others are doing and consider getting off Strava or ignoring it during your training (if you're on it).  Others are on their own journey just like you’re on yours.  Quieting the noise that comes from playing the comparison game and eliminating unsolicited advice will free up that energy so that you can use it towards self-improvement.
3. Consistent hard work + patience over time = results.  We live in a ‘microwave’ society in which so many want quick results.  That is simply not how it works when it comes to improvements in your running.  Set a big goal with checkpoints along the way.  Keep the big goal in mind but complete those checkpoints by getting comfortable with the process and chipping away.  None of us are Superman.  Attempting to leap a tall building in a single bound is a great way to get injured.  Scale it one floor at a time instead.  

CRC: You are leaving the CRC board. Thank you for your contribution. What is your next goal in the running community?

CJ: I will continue to focus on the growth of our Black Men Run CLT chapter by being present for our members and being visible in our broader Charlotte running community (e.g., run clubs, races, events, etc.). It has been a pleasure to serve two years on the CRC board as your Treasurer.  Please say hello if you see me out and about!

Disclaimer: The advice shared in this interview is general in nature and not tailored to any specific individual or situation. It is not intended as professional or personal coaching advice

Greg Kucharski (May 25, 2025)

Running Hack with Greg Kucharski, PT, DPT, SCS

Greg is a CRC member specialized in Physical Therapy and improvement for runners. He tends to visit early morning run clubs to provide injury screening for runners. Personally, I haven't visited without stumbling on a fellow CRC member leaving Greg's practice. Greg has two young sons, a wife who is also a PT and plans to visit the Italian Dolomites next summer. Onto his advice how to stay in peak shape and injury free.

CRC: What exercises do you recommend to improve performance?

Greg: Strength training is an important piece of every runner’s repertoire. Make sure to include single leg exercises for stability; running is a single leg sport and you need to be able to maintain control and stability over thousands of steps. Single leg RDLs and lateral step downs off the edge of a step are a good place to start. Incorporate some explosive movements where you drive up into a single leg position. This could include lunges or box step ups. Single leg heel raises will help with acceleration while running. If you wanted to help with turnover, then strap on an ankle weight and perform hamstring curls while standing in a single leg squat position on your other leg; it’s tough but a good one! And go outside, run some hills, and perform speed work at the track!

CRC: What are the most common mistakes you see runners do in their training?

Greg: Ramping up mileage too quickly, especially after an extended period of time off due to injury. While it is tempting to get back to running your normal volume, there needs to be a ramp up period. It takes time to build up tissue tolerance to repetitive strain and doing too much too quickly can result in more serious conditions including bone stress injuries. The easiest formula to follow is increasing overall weekly mileage by 10% per week. If you wanted to dial it in more precisely, then you’ll have to calculate ACWR (acute to chronic workload ratio). Each type of run is valued differently in terms of load on the body with faster paced workouts weighing differently than your slower paced runs. 

CRC: What does warm up, training and recovery look like in your mind?

Greg: Probably the most common mistake that runners make it skipping the warm up. Don’t do it. We need to be preparing our bodies for the activity we are about to perform. Running is a dynamic movement and our warm up should reflect that. Dynamic mobility exercises followed by a glut activation exercise like single leg RDLs are a great way to fire up the nervous system, bring blood flow to your muscles and activate key stability exercises you will be using while running. Going for a run before the run doesn’t count. This dynamic warm up can be performed in just a few minutes and can take place while catching up on gossip. 

When it comes to training, the word that comes to mind is Intent. Everything you do should have some intention behind. This applies to how you structure your training plan, which strengthening exercises you select and what muscles you are actually trying to activate while performing that exercise. 

Recovery is multi-faceted. Stretch and foam roll post run. Elevate the legs and use compression recovery boots. Scheduling a physical therapy session a few days after a race can help speed up the recovery process by flushing out the muscles. Maintain proper hydration. Make sure to refuel. And get some sleep!

CRC: What is your best advice to prevent injury?

Greg: Listen to your body. If you are starting to feel sharp or throbbing pain, reduce your volume and go get it checked out. Physical therapy is a great first line of defense. We can help identify what’s causing you to break down and make referrals to other specialists as needed. Typically catching a small injury early on will help you bounce back faster and prevent it from turning into something bigger that would result in you missing some time from running. Also, don’t skip out on cross training. The human body is very dynamic and we should be training it with a variety of movement patterns. Stronger muscles lead to improved resiliency. 

CRC: Can you recommend specific running drills or exercises to improve form?

Greg: There’s no one size fits all formula when it comes to improving running technique. Some people need to get specific muscle groups stronger to stabilize their body. Others need to tweak their running mechanics to improve their efficiency. Shoe selection may be either working for you or against you. Then there are the gazelles out there who possess a naturally beautiful stride and we don’t want to mess with that. Running Gait Analysis let’s us determine what camp you fall into. We can record and dissect your running technique to identify any areas of deficiency, and then create a game plan for improvement. 

CRC: Are there any specific exercises to avoid while recovering? 

Greg: A lot of running injuries can be categorized as overuse injuries. Repetitive strain on the body over thousands of steps can quickly compound and turn into lingering issues. Depending on the specifics of the injury, we may need to pull back and take a short pause from repetitive movements including running and cycling. At QCPT Physical Therapy, it’s my goal to keep you moving and performing at your very best. I will never advise you to stop running altogether unless your specific condition truly warrants that you take some time off and rest to avoid a more serious injury. With some tendinitis issues, we can actually continue to train through that but it varies based on the severity and your body’s ability to tolerate the load. A thorough physical therapy evaluation can help you determine the best course of action moving forward. 

A very common injury that runners encounter is a proximal hamstring strain where you feel pain at the crease of your butt. In this case, it’s crucial to NOT stretch the hamstrings despite the tightness you feel in the back of your leg. This is an inflammatory condition and pulling on the tendon with a prolonged stretch will make it worse. Don’t poke the angry bear.

CRC: What specific therapies do you offer that work for runners?

Greg: At QCPT Physical Therapy, we offer a comprehensive array of services to not only help runners recover from injuries but to manage soreness and boost performance. Each session starts off with a detailed review of your injury and running history. From there, we work together to formulate goals and provide a thorough evaluation of any deficits that may be holding you back. Movement screening and Running Gait Analysis helps us paint a picture of what your running mechanics look like. We can manage injuries and mobility deficits with manual therapy including dry needling, cupping, soft tissue and joint mobilization, and instrument assisted soft tissue mobilization. Your “homework” assignment will consist of an individualized plan that includes strengthening and mobility exercises tailored to your specific needs. Compression recovery boots and a Theragun are also available for use to further promote recovery. You don’t have to be injured to come in. Regular maintenance work is a good way to keep yourself progressing forward and catch injuries before they happen. 

CRC: What can runners do outside of treatments to ensure success?

Greg: To optimize performance, it’s important to build up your Dream Team. This can consist of a physical therapist, massage therapist, sports dietitian, and running coach to name a few. Having a holistic approach is important and all of these specialties complement each other nicely. And also please don’t neglect your sleep. Without proper sleep, your performance and recovery drops off significantly.

Disclaimer: The advice shared in this interview is general in nature and not tailored to any specific individual or situation. It is not intended as professional or personal coaching advice