7 Valuable Tips You Need to Know to Run Your Best

These 7 valuable tips will help you run your best and get the most out of training

Run your best when you follow these 7 tips! There are some things that are out of our control, like the weather. But when you execute the things you can control, you truly run your best. These tips are as easy as relaxing while you run and as technical as checking your cadence. Keep these tips in mind when you’re training during the summer months. Need a reminder? Click the infographic below to download for yourself. Take your training to the next level when you take care of yourself with this vital advice!

Relax

Downloadable infographic highlighting 7 tips you should follow to run your best.Sounds simple, but we can unknowingly put a strain on our body in an effort to produce mileage or a certain pace. Really focus on relaxing your body. Unclench your fists and loosen your shoulders and jaw. You can even begin your run or workout at a slightly slower than normal pace to really dial in your breathing. Slowly increasing your heart rate at the beginning will help with relaxation.

Check your cadence

The average runner’s cadence should be 160-170 steps per minute. You don’t have to count this in your head! Every runner is different, especially if you’re just starting out or have been running all your life. Under Armour makes knowing your cadence seamless. Their Bluetooth connected shoes, like Under Armour’s HOVR Velociti 2, send the information from your run directly to their MapMyRun app. The app even provides personalized coaching tips! Tracking your cadence, mileage, pace, and other running-related data will help you see improvement.

Focus on your stride

This coincides with the first tip to relax. Your stride improves when you relax. Don’t overstride or run on your tippy-toes. You want your stride to be smooth and comfortable. This better optimizes the energy your body uses and helps avoid injury.

Take time off

Listen to your body, whether you suspect an injury or just don’t feel good. The last thing you want is to have something minor become a major issue. If you have to take more than a day or two off, visit a specialist at the Ascension Seton Sports Performance and get checked out. If you think something is wrong get it diagnosed so you can build a plan to get back to running. 

Get more sleep

Feeling a little sluggish since you’ve increased your mileage? Add one extra minute of sleep per night for every mile you run that week. If you run 30 miles per week, add 30 minutes of sleep. Your body repairs itself when you sleep. Make sure you give your body enough time to recover when you begin asking more of it.

Hydrate

This might seem like a no-brainer, but it’s extremely vital. At a minimum, you should drink 60-80 ounces every day. The more active you are, the more you should increase that amount. Make sure you have a good balance of water and an electrolyte-infused fluid, like nuun hydration.

Cross-train

Don’t run every day, mix it up. Cross-training is important to prevent overuse injuries. Try swimming, cycling, yoga, lifting weights, or online workouts. You’ll work different muscles and build strength. When lifting weights, focus on a lighter weight with more reps. Here are 8 reasons to include cross-training with Camp Gladiator!

You will ask more of your body as you increase your mileage. It’s important that you take care of your body. Incorporate these tips so that you can run your best. Do you have a tip that helps you run your best? Let us know on Facebook or Twitter.

,

5 Self-Care Tips to Help Runners Maximize Their Training

Get the most out of your upcoming training schedule with these self-care tips

A key to crossing the 2021 3M Half Marathon finish line and securing a new half marathon PR is to maximize your training. Whether you’re preparing for an upcoming long run or recovering from a speedy track workout, these 5 self-care tips will help you get the most out of your training! BONUS – we did some shopping for you and found some great deals on some of our favorite items.

5 self-care tips

Pay attention to your surroundings

We get it, we love listening to music during our runs and workouts too! That’s why we’ve built this massive #WeLiketheSoundofThat playlist. But it’s imperative that runners pay attention to their surroundings. We like the Titanium Open Ear Headphones from AfterShokz because they allow for the best of both worlds. They allow you to jam out and hear what’s going on around you!

Wear headgear and sunglasses

Running with a hat and sunglasses can make all the difference. Hats can keep sweat out of your eyes and help your head stay cool. Sunglasses can help you see better by reducing that random glare and protecting your eyes from dust and other debris. We like Under Armour’s Launch Run Cap because of its breathability, keeping your head cool. Check out the Zone Sunglasses from Under Armour. They’re lightweight, wrap comfortably around your head, and have polarized lenses.

Image of female running listening to Aftershokz headphones while running. She can listen to music and her surroundings, an important self-care tip in this 3M Half Marathon blog.

Shorten your stride when running downhill

The downhill portion of your run is coming up and you’re ready to fly! But wait… don’t pick up so much speed that you lose control. You also don’t want to put unnecessary strain on your quads with the extra pounding. Shorten your stride and keep your feet underneath you. You’ll still pick up speed, but you’ll be in more control and will save your legs for the rest of your run. Pro tip: read more downhill running tips.

Hydrate

We know what you’re thinking, you hear this all the time. But it’s absolutely vital. Proper hydration provides energy for your muscles, helps you fuel better, and aids in recovery. Consuming 60-80 ounces daily is recommended. You should drink more if you’re more active. Don’t forget to include an electrolyte-enhanced drink. Water alone does not fully hydrate you! Check out Nuun and their rainbow of flavors. You simply pop a tab or two in your water and voila, you have electrolytes!

Foam roll

High mileage can take its toll on your body. You’re asking a lot from your muscles. Make sure you take proper care of them by foam rolling every day, even if it’s for a few minutes before bed. Setting aside a dedicated daily foam rolling session increases the chances that you follow through. Foam rolling can decrease injury risk and your recovery time, getting you ready for the next run. Set an appointment with Fleet Feet Austin today and check out all the different recovery options they have available.

Training has begun. Now it’s time to maximize your efforts so you can stay healthy. These self-care tips can protect you from the elements, speed up your recovery, and reduce your chances of injury. Is there a specific self-care tip that you use to maximize your training and prevent injury? Let us know on Facebook and Twitter.

Continue to Grow as a Runner with this Helpful Advice

5 blogs that will help you continue to grow as a runner

Sometimes all it takes is a new tip or some helpful advice to help you grow as a runner. And this isn’t just for beginners. This blog is for runners of all ages, speeds, and abilities. From different types of runs to understanding the data behind your run, this compilation blog post has what you need to continue to grow as a runner and see improvement.

7 Types of Runs

Creating structure around your workouts helps you get better. This means knowing what type of run you’ll execute the next time you lace up your shoes. Normally you don’t follow up a long run with another long run. You follow it up with a recovery run. Make sure you know what you’re running and how to execute the specific run. This will allow your body to get stronger and recover when needed. Remember: knowledge is power.

6 Tips to Make Your Morning Run

Hitting the snooze button is oftentimes easier than getting out of bed and knocking out your morning run. But there’s no better way to start your day than with a good run! If you have trouble getting up in the morning for your run implement one or all six of these tips!

Analyze the Data

In order to grow as a runner you need to understand the data behind your runs. How far did you go? What was your pace? Did you start off too fast? Did you negative split? This is where Under Armour’s MapMyRun app comes into play! This app provides many benefits, from tracking to seamlessly syncing with your Under Armour shoes. Plus, it can track your pace, route, distance, calories burned, and elevation gain. Start digging into the data and discover what works for you!

4 Downhill Running Tips

Becoming a better runner means understanding how to prepare for certain runs and different routes. You’ll run faster downhill than you will running uphill. But you can also blow up your legs if you don’t run downhill properly! This could negatively affect the rest of your run and potentially cause injury. These downhill running tips will improve your form and save your legs.

5 Vital Taper Tips

If you want to grow as a runner then you need to fully understand The Taper. Whether your first race is approaching or your 20th, you can’t approach race day full-steam ahead. You need to have a plan leading to the start line, just like your training. Executing The Taper will keep your body fresh for your event and allow you to follow your race-day plan.

You’re now armed with what you need to continue to grow as a runner. Utilize one of the morning tips to make your morning run. Begin analyzing the data behind your runs to see improvement. Keep pushing, even when that little voice tells you it’s okay to stop. Is there something specific you do to continue to grow as a runner and get better? Let us know on Facebook and Twitter.

,

Meet the 2020 Pacing Group for the 3M Half Marathon

Get to know your 2020 pacing group

You’re registered. You’re training. You have a goal time in mind. This is your first half marathon. You want to PR. You want to beat last year’s time. Whatever your race day goals, the Twenty-Six Two Marathon Club pacing group will guide you. Meet your 2020 3M Half Marathon pace team, learn where to find them on race day, and read a few dos and don’ts of running with your 2020 pacing group.

Find your 2020 pacing group:

Look for the Twenty-Six Two pacing group in the starting corrals holding pace signs. Those signs correspond to the paces designated by signs in the corrals. There will be two pacers per each pace group (finish times of 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, 2:30). The pacers will also wear matching Under Armour running outfits that say “PACER” or otherwise designated them as official 3M Half Marathon pacers.

1:30

(6:52 min./mile)

 Matt Fletcher John Golden

1:35

(7:15 min./mile)

 Joe Terracina Leland Mangrum

1:40

(7:37 min./mile)

 Jonathan Garner Jose Reyes

1:45

(8:00 min./mile)

 Charlie Werth Talaya Frazier

1:50

(8:23 min./mile)

 

 Karim Elmarabet Eliot Franklin

1:55

(8:46 min./mile)

 Jennifer Goetz Laura Hitt

2:00

(9:09 min.mile)

 Eric Johnson Sam Gammage

2:05

(9:32 min./mile)

 Steve Pina Summer Smith

2:10

(9:55 min./mile)

 Claire McGuiness Kelvin Lam

2:15

(10:17 min./mile)

 Rocio Villalobos Jillian Baaklini

2:20

(10:40 min./mile)

 Ted Kvapil Son Ha

2:25

(11:03 min./mile)

 Jessica Mangrum Kelly Peck

2:30

(11:26 min.mile)

 Devangi Parikh Juanita Bowling

Race day dos: 

  • DO ask questions before the start about your pacing group’s race plan. Most will run slightly slower at first, and then pick up speed in the middle miles of the race. However, each pace group is slightly different, so make sure to ask any questions before the race begins.
  • DO drink at water stations along the way if you normally take water or sports drink during the race. The pacing group will slow down slightly to allow runners to catch up after water stops.
  • DO ask questions or introduce yourself during the race if you are inclined. The pacers are all accustomed to racing at paces faster than what they are pacing, so they should be able to answer your questions.

    pace team

    Summer (4256) and Steve (4530) will lead the 2:05 group for 2020. Claire (5241) will lead the 2:10 group for 2020.

  • DO ask what your splits should be at each mile marker, and compare the pacers’ times with your watch or GPS device. You want to make sure that you are “in sync” with the pacers’ official times.
  • DO relax and let the pacing group guide you! They are trained to finish at (or slightly faster than) their designated finish times.

Race day don’ts:

  • DON’T struggle to stay right next to or behind the pacers, especially at the beginning when it is crowded. As long as you are near them along the way, you will have plenty of time to stick with them after a few miles.
  • DON’T try to start out with a pacing group that is significantly faster than you are accustomed to running. Find the pace group that is right for you, and enjoy the race as the pacers lead you to the finish line.
  • DON’T forget that the pacing group is targeting a finish that corresponds to their own chip time, not the official “gun time.” If your pace group crosses the start line several minutes after the race begins, the pacers will be following their own chip time, not the “clock” time at the finish. Make sure to ask along the way what the pacers’ time is, and compare it to your own time. If you are unsure whether you are “ahead of” or “behind” the pacers’ time, ask them! They will answer your questions.

Twenty-Six Two Marathon Club (TST) is an Austin-based nonprofit group that provides low-cost training to men and women marathoners and half marathoners throughout the year. Since 2005, TST has trained hundreds of runners for races in Austin, Boston, Chicago, Dallas, Houston, New York, San Antonio, and many other cities (and countries). TST’s Pace Team provides pacers for races year-round and is comprised of club members who have run multiple marathons and half-marathons.

,

3 Different Under Armour Shoes To Replace Your Old Pair

Retire your current pair and replace them with these Under Armour shoes

When looking for a new pair of shoes you want to make sure they’re right for your feet. The right pair of shoes can help protect your joints and muscles. We spoke with our friends at Under Armour and recommend the following Under Armour shoes. Make sure they’re right for your feet. Then visit our friends at Fleet Feet Austin to get your new pair today. This MapMyRun blog post informed this piece and has more helpful tips for finding the right running shoes.

Are your shoes wearing out? Is their mileage count running high? Wear and tear beginning to show? Sounds like you need a new pair of running shoes. Our helpful blog post will tell you how to test your old shoes and break in your new Under Armour shoes!

We recommend these Under Armour shoes

HOVR Velociti 2

The Velociti 2 is designed for those who want a light shoe for racing, speedwork, or daily training. They offer Under Armour’s patented HOVR cushioning technology. Track your mileage and log your workouts when you sync their Bluetooth version with the MapMyRun app. Best for efficient runners who don’t overpronate.

HOVR Infinite

Under Armour shoes like the cushioned Infinites are great for those who have moderate-to-high arches, strike midfoot or forefoot when running, and need maximum midsole cushioning and minimum medial (arch-side) support. They offer Under Armour’s patented HOVR cushioning technology. Track your mileage and log your workouts when you sync their Bluetooth version with the MapMyRun app. Not recommended for overpronators.

HOVR Guardian

Shoes like the Guardians are best for runners who are mild-to-moderate overpronators and need extra support and durability. They provide good arch support and midsole cushioning. They offer Under Armour’s patented HOVR cushioning technology. Track your mileage and log your workouts when you sync their Bluetooth version with the MapMyRun app.

These Under Armour shoes can replace your retired pair or be your second pair when you alternate. Either way, make sure they’re right for you and fit your foot. They can help you keep crushing your 3M Half Marathon training! Don’t forget to visit our friends at Fleet Feet Austin or underarmour.com to purchase your new pair of Under Armour shoes today. Images courtesy of 3M Half Marathon presenting sponsor, Under Armour.