If you are like most runners, you enjoy getting up early and heading out for a run just as the world is slowly waking up from its slumber. Or, maybe you are someone who doesn’t mind catching a run after your work no matter how long your day was. But, when it comes to self-care, most runners struggle with taking time off from running, even if it’s for one day.

As a long-distance, it is natural to want to push your body so hard during training because you are determined to crush your goals. However, more is not always better when it comes to running. Self-care and recovery must form a critical part of your training process.

Know When to Rest

To rest or not to rest? Most athletes, whether professional or regular runners, find themselves staring at this question one time or the other. If you are someone who faces the same dilemma, there are a few tell-tale signs your body sends out that you should carefully listen to. Here are some of them:

• Are your neck and shoulders tensed instead of relaxed?
• Do you clench your jaw or furrow your brow?
• Are you breathing normally or are your breaths are coming in low shallow gasps?
• Are your fists clenched?
• Do you run with a hunch or do you feel strong?
• Are you experiencing any pain or discomfort in any part of your body?
• Are you getting tired sooner than you normally do?

Asking yourself these questions will help you assess the condition your body is in. Taking some time off to recover from your training is an important part of the training process itself. It’s pivotal to learn what your body is demanding from you to reinvigorate your spirit and sharpen your focus.

Keep Nourished

A great way to jumpstart recovery and self-care is by ensuring you are eating enough calories and hydration. You need to check in to make sure you are providing your body with the right nutrients. Your meals should be rich in both carbs and proteins to re-fuel you optimally. It is important to keep yourself well-hydrated as well. Generally, about 60 to 80 ounces of water is enough for most people in a day. Being an athlete, you can include some electrolytes, like nuun, as well in your fluid intake depending on your training levels.

Practice Mindfulness

Meditation and practicing mindfulness can further facilitate a quick recovery for your body as well as your mind. We often tend to neglect our mental health in the pursuit of our goals. Taking some time off from your training to calm your central nervous system can significantly improve the mental wear and tear associated with it. Mindfulness facilitates better body awareness and helps you adapt to the next hard workout. Mindfulness does not have to be still, you can practice mindfulness while doing stretching, doing yoga, or while on a walk.

Get Plenty of Sleep

When you are putting in several months of intensive training to prepare for a half-marathon, you need adequate rest. Depending on the intensity and length of your workout, your body requires at least 36 to 48 hours to reboot. When you sleep, you give your body the best opportunity to rebuild and recover. Make sure you get 7 to 8 hours of uninterrupted sleep. Cut down on your screen time so you can get some quality shut-eye for restorative sleep.

Train Hard, Self-care Harder

Your physical potential can get amplified when you learn how to properly care for your body. Invest in physical therapies or self-massages to accelerate your recovery from hard training sessions. These therapies can prevent injuries that may otherwise keep you sidelined. They help reduce the tightness, tension, or any knots in your tissues and fascia that can cause strain in other areas. Epsom salt baths are a great way to help your body recover and also a great place to practice mediation while soaking up the goodness of a hot bath.

That’s A Wrap!

Self-care comes with great rewards when you commit yourself to it. When you focus on allowing your body to recover from training, you significantly decrease the likelihood of injuries or runner burnout. You feel less fatigued and more motivated to enjoy a fulfilling running career ahead. It’s time to start treating your mind and body right by giving them rest, proper nutrition, and the care they deserve. We hope these tips help you learn more about your body and allow you to perform at your best potential at future athletic events.

Since 2017, Nuun has hydrated thousands of 3M Half Marathoners

High Five Events, one of the largest privately owned event production companies in the United States, welcomes back Nuun as the Official Hydration of the 3M Half Marathon. The agreement means Nuun will hydrate runners chasing their half marathon Personal Records (PR) through 2023. The 29th annual 3M Half Marathon takes place on January 22, 2023.

“The Nuun team is thrilled to be back on the streets of Austin hydrating one of the most fun and fastest half marathons in the country,” said Mike Sommers, Community Marketing Director. “Together with High Five Events we are realizing our mission of inspiring more movement, and we look forward to being a small part of an incredible runner experience at the 3M Half Marathon.” 

Nuun Endurance will be available at all aid stations and the start and finish lines. Nuun Endurance is designed with efficient carbohydrates and optimized electrolytes to keep you moving during high intensity and/or prolonged endurance exercise. It contains a precise mix of efficient carbs and optimized electrolytes to help deliver fluids as well as minimize gastric distress during endurance exercise. In addition, Nuun and the 3M Half Marathon will increase community engagement and product awareness by offering free samples and product discounts, sampling Nuun at running stores, and supporting various demo runs around Austin.

“Nuun continues to hydrate thousands of PRs at 3M Half Marathon and we’re glad they’ll fuel thousands more,” said Jack Murray, co-owner of High Five Events. “We will continue to expand our community engagement opportunities, and educate athletes on the benefits of an effective hydration plan with Nuun.”

 

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. Runners 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 the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.