Aqua jogging is more than just a fun way to break a sweat. It’s a game-changing exercise method, especially for runners. Whether you’re a seasoned marathoner, an occasional jogger, or recovering from an injury, aqua jogging might be the missing piece in your fitness routine.
Ice Baths and the Benefits They Offer
We’ve seen or heard of athletes regularly dipping themselves into a freezing ice bath after a hard workout. However, what do we really know about the benefits these ice-cold baths have to offer? Take a look at some common benefits ice baths can have to see if you should try out an ice bath as part of your half marathon recovery!
What’s The Fuss Over Ice Baths?
Just like you’d ice a twisted ankle or strained muscle, cold temperatures have been proven to speed up the healing process within our bodies while also relieving pain. Ice baths benefit and relieve aching, sore, and inflamed muscles. They also limit the inflammation response that would usually occur which helps aid in a quicker recovery.
Ice baths are also thought to help with circulation. When you’re in an ice bath, your body naturally exerts more effort in maintaining its internal temperatures to continue functioning properly. Once you’re out of the ice and your body is no longer in contact with the cold temperature, blood flow increases allowing the body to maintain its recycling process. Increasing blood flow will help you sleep and make you feel better, physically, and emotionally.
The Top 10 Benefits of Taking an Ice Bath
Ice baths are believed to improve the recovery from strength, power, and flexibility workouts, as well as recovery from muscle damage and swelling.
It is said that decreasing the local temperature after exercise helps limit inflammatory response, decreasing the amount of inflammation, therefore helping you recover faster.
The effects of submerging your body in ice also have a positive impact on the central nervous system. It increases the production of endorphins that affect a person’s overall mood.
This release of endorphins can also help you achieve a better night’s rest so you’re ready to go for the next training session!
The Right Way to Take an Ice Bath
Ice baths are useful for quick recovery between training sessions. In order to see results from an ice bath, it must be done right. Here are a few tips:
- If your goal is to combat soreness or prevent your muscles from further damage, the sooner you get into an ice bath after a tough workout, the better.
- While you’re at it, add in some post-workout recovery foods/drinks to really speed up your recovery time!
- How cold is too cold? The temperature of the bath should actually be between 50 and 59º F.
- An ice bath should last between 10 and 15 minutes at most.
- Lastly, you’ll want to make sure you submerge your entire body in the water to get the effect you’re looking for.
Why Should You Give It a Try?!
Ice baths are good for athletes because they help your body stay prepared for the next workout. From speeding up recovery time to alleviating pain that could prevent you from your training, ice baths have some real benefits.
What if we told you that running in the heat could offer numerous advantages? Surprising as it may seem, embracing the warmth and sweating it out during your runs can bring about a multitude of benefits for both your body and mind. In this blog, we’ll unveil some of the hidden advantages of running in the heat and why you should consider adding it to your fitness routine.
The July running playlist is the anthem you need to chase your 13.1-mile PR
We’ve got more tunes for you because Austin is The Live Music Capital of the World. We’re sharing our favorite tunes with you every month so you can train for and chase your half-marathon PR. Often times one song (or several!) can power you through a tough time during an intense workout or a long run. Trust us, we speak from experience! Jam out to the entire July running playlist or take your favorites and make your own list. The July running playlist has the music you need, from AC/DC’s Thunderstruck to one of Texas’ ascending stars, Leon Bridge
Playlist pro tips:
1) drag the July Running Playlist to your ‘Playlists’ section for quick access
2) click the download button so you can listen even if you’re offline
Utilize the July running playlist and these 5 self-care tips to maximize your training. Keep the volume at a level where you can pay attention to your surroundings. It’s important to know what’s going on around you!
Group runs, discounts and prizes highlight week-long launch event
The 3M Half Marathon marks the official opening of 2024 registration with a week of giveaways, promotions and group runs. From June 20th through 27th, participants can sign up for the half marathon and be eligible for special prizes. The 30th Anniversary event is scheduled to take place on Sunday, January 21, 2024, in Austin, Texas.
“We are so excited to celebrate 30 years of the 3M Half Marathon with our amazing running community. Launch Week is a fantastic opportunity for runners to not only register at a great price but also have a chance at some awesome giveaways.” said High Five Events co-owner, Jack Murray. “The addition of the Relay this year is a fun new way for runners to challenge themselves while sharing the journey with friends, family, or colleagues.”
Launch Week includes daily giveaways:
- Day 1 (June 20th): Free Personalized Nameplate
- Day 2 (June 21st): 1 in 5 registrations will win a one of a kind colorway SPIbelt
- Day 3 (June 22nd): Super Swag Bag with goodies from Super Coffee, Under Armour and GU
- Day 4 (June 23rd): Entered to win Fleet Feet Austin prize package ($200 value)
- Day 5 (June 24th): Chance to win limited edition 3M Half Marathon ceramic mug
- Day 6 (June 25th): Month Supply of Nuun sport
- Day 7 (June 26th): Chance to Win Your Entry Back
- Day 8 (June 27th): EIGHT Goody Pack
Group runs are being held at various locations around Austin during Launch Week. Participating organizations include 5RUN2 (Wednesday at 6:30 AM); East Side Beer Runners (Wednesday at 6:30 PM); Rise & Run Club (Thursday at 5:00 AM); Fleet Feet Austin Seaholm (Friday at 6:30 AM); Gilbert’s Gazelles (Saturday 5:45 AM); ATX Runners (Saturday 7:00 AM); Circle C Run Club (Saturday 7:30 AM); Austin Front Runners (Saturday 10:00 AM); Pfun Runners (Tuesday 6:00 PM).
“The 3M Half Marathon is a great way to stay active and challenge yourself. I love the support from fellow runners, volunteers, and spectators throughout the course. It’s an amazing event that brings our community together every year,” says Austin runner Rachel Trimyer. “Also, I always love their finisher medal, each year is so unique. I can’t wait to see the 30th Anniversary one!”
Registration is now open at 3M Halfmarathon.com for $119 for the Half Marathon and $189 for the Relay. Those who register during Launch Week will also have the option of adding the Austin Marathon or Austin Half Marathon and receive $10 off as part of the combo deal. Prices increase after the conclusion of Launch Week. Follow the @3MHalfMarathon on Instagram for more details on the group runs and giveaways. To receive all offers, sign up for the 3M Half Marathon mailing list here.
About 3M Half Marathon: The 3M Half Marathon, produced by High Five Events, boasts one of the fastest 13.1-mile courses in the country and will celebrate its 30th year running in 2024. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near downtown, the 3M Half Marathon is USATF-certified and features live music, finish line festival, and amazing swag. Learn more at www.downhilltodowntown.com.
About High Five Events: Beginning with the launch of a single triathlon in 2003, High Five Events has grown to become one of the largest privately owned event production companies in the United States. High Five Events is a community-centric company based in Austin, Texas. Their staff has more than 100 years’ combined experience organizing large events across different venue types in a variety of locations. The company has landed on Inc. 500 fastest growing companies in both 2019 and 2020.
