Tag Archive for: 13.1-mile PR

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!

Our summertime running advice will keep you moving during the summer months

With Texas already experiencing some summer-like days, it’s important to take advantage of the remaining cool days and mornings while you can! While the humidity and soaring heat may make it challenging to run, it doesn’t mean you have to stop altogether. Instead, consider using this season as an opportunity to become a better runner while staying safe. In this blog post, we’ll provide you with valuable advice on how to beat the heat and continue running during the summertime. Embrace the challenge to make yourself a better runner and stay safe with our advice. Implement this summertime running advice to beat the heat. 

Protect yourself

Image of two women running on a shaded trail. They're following the 3M Half Marathon's summertime running advice to beat the heat while they run.

Trail running is a great way to beat the heat!

If you run when the sun is out, protect yourself from its rays.

  • apply sweat-proof sunscreen 15-20 minutes before your run or workout
  • wear a hat or visor to protect your face
  • rock the shades (protect your eyes from the sun’s rays and glares from other objects)
  • wear light-colored clothes (dark colors absorb more heat) and sweat-wicking material

Hit the trails

Get off the roads and hit the trails! Austin is crawling with amazing trails that you can run on. Running with nature gets you away from the asphalt (absorbs heat), away from cars and their exhaust, and closer to the trees (that provide shade) and creeks (where you can cool off if needed). Pro tip: if you run with your dog on the trails, obey all city ordinances and make sure you pack water and a bowl (or that the creeks have running water).

Adjust schedule

It’s no secret that the mornings and evenings are cooler than the afternoon. Running/working out when it’s 15-20 degrees cooler can make all the difference. The last thing you want to do is overheat your body. Pro tip: these six tips will help ensure you make your morning run.

Hydrate

Oftentimes the most overlooked tip. Not because people don’t hydrate, but because people don’t hydrate enough. 60-80 fluid ounces is recommended daily depending on body weight. If you’re more active you’ll need to increase the amount. Make sure to incorporate a nice balance of water and a liquid with electrolytes. Adequately hydrating on a daily basis ensures your body has what it needs when you begin sweating during your run/workout.

Cross-train

Yes, cross-training can help you improve as a runner!  You don’t have to stop running, but your mileage will decrease when you implement cross-training. This can be as simple as riding your bike on these shaded trails. You could try online yoga, bootcamp workouts, or rock climbing. Remember to apply sunscreen if you’re outdoors. Benefits: increase lung capacity, recovery from a hard run, strengthen muscles, and increase flexibility.

The summer heat doesn’t have to be a barrier to your running routine. With careful planning and incorporating the tips mentioned in this blog post, you can stay safe and still enjoy the benefits of running during the summer months. Whether you’re an experienced runner or just starting out, it’s essential to listen to your body and adjust your routine accordingly. By staying hydrated, wearing breathable clothing, running in shaded areas, and taking breaks when needed, you can continue to challenge yourself and improve your fitness level while beating the heat.

Avoid these simple training mistakes and keep things running smoothly

Training for a half marathon is not an easy task, especially if you’ve never run the distance before. But you can do this and we’re here to help! For first-timers and veterans alike, there are 5 simple training mistakes to avoid. This will keep you on track with your runs and help you maximize your training. Life happens, we get it. Focus on what’s in your control. That mindset and avoiding these simple training mistakes will set you up for success during your next 13.1-mile race.

Running too far, too fast

Image of female runner smiling during the 2020 3M Half Marathon. She's enjoying race day because she avoided simple training mistakes. Increasing your mileage during training too fast can put a lot of stress on your body. This can lead to injuries. For that reason, increase your training distances gradually. Start with a solid foundation of low miles and build from there. Some runners recommend the 10% rule, where mileage is increased by less than 10% each week. 

Attempting to develop speed too fast

Build speed slowly and in a consistent way. Trying to run fast intervals at the beginning of the training program is likely going to put too much pressure on your body, which is not recommended. After you’ve built a solid base with your distance you’ll get more comfortable running. Now you can start incorporating things like running the last couple of miles of your workout slightly faster. Try basic interval training or fartlek runs

Not cross-training

Obviously, running is the main and most important part of half marathon training. However, if running is your only form of exercise during training, this can result in injuries or even burnout. It’s important to mix up your training with other activities such as strength training, swimming, cycling, or yoga. This helps balance your muscle groups, build strength, and increase flexibility.

Skipping rest days

One might think that during half marathon training there is no time for rest. But there is! Increased running and exercise do not lead to an increase in preparation. Rest is just as important as running. It allows your body to repair itself and avoid overusing muscles, which can lead to injury. Make sure you follow a training plan that includes rest days. Consider taking Epsom salt baths, getting a massage, or including an extra stretch session on your days off. Pro tip: Be intentional about giving your body the rest it deserves.

Ignoring pain

It is normal for your muscles to be sore after your runs during half marathon training. However, pain is not normal. Pain that gets worse as your run progresses is an indication that something might be wrong. Usually, taking time off helps alleviate pain and prevent an injury from getting worse. However, if the pain doesn’t improve after some time off, seek professional help. Our friends at Ascension Seton Sports Performance can get you back on track!

Your training plan is meant to gradually get you to your goal. There will be bumps in the road. Every runner will tell you that. But if you avoid these simple training mistakes you’ll make your journey that much easier. Cross-train, take your rest days, and seek professional help if you become injured. Have you encountered any simple training mistakes that others should avoid? Let us know in the 3M Half Marathon Facebook Group or on Twitter!

Taking the next step: how to transition from walking to running

If you’re a casual walker looking to intensify your exercise, you should give running a try. It can burn more calories, strengthen your heart, and lower your cholesterol levels. Running can also reduce stress levels and lead to developing a healthier lifestyle. Most importantly, running nourishes your mind and soul by helping you clear your head and find peace within yourself. But how do you even begin to transition from walking to running? Our advice below will get you on the right path, the path to completing your first half marathon! This is a journey that will take time. Just remember, you’re not alone on your journey! We’re here to help you transition from walking to running. Here’s an excellent playlist for your journey!

Running gear

Your transition from walking to running may not be as difficult as you think. Make sure you have a pair of comfortable running shoes. You can extend the life of your running shoes (and save money) by only running in them. Proper fitting running shoes can also help prevent painful shin splints. Here are 7 more tips to avoid shin splints and keep your transition from walking to running on track! Wear workout gear that allows you to move freely, is lightweight, and wicks sweat. Keep a water bottle nearby to stay hydrated and replenish lost fluids. We’re fans of nuun hydration and their tablets. It’s easy to carry and help replace lost electrolytes. 

Begin your journey from walking to running

Let’s assume you walk four or five days every week and want to begin running. That’s a great start! Even if you don’t walk that much, the steps below will help you during your transition from walking to running. Pro tip: you can always take breaks in between if you are out of breath or feel exhausted.

Weeks 1-3

Develop an exercise schedule if you don’t currently have one. The goal is to become more comfortable being on your feet for extended periods of time.

  • First week – walk 30 minutes/day for four days
  • Second week – walk 40 minutes/day for four days
  • Third week – walk 50 minutes/day for four days

Weeks 4-6

Now it’s time to crank it up a bit! But don’t get too excited just yet. You want to slowly incorporate jogging into your schedule.

  • Fourth week – 10-minute warm-up walk, alternate 30-second light jog/4-minute walk for 15 minutes, 5-minute cool down walk
  • Fifth week – 10-minute warm-up walk, alternate 1-minute light jog/4-minute walk for 20 minutes, 5-minute cool down walk
  • Sixth week – 10-minute warm-up walk, alternate 2-minute light jog/3-minute walk for 25 minutes, 5-minute cool down walk

Week 7

When you feel comfortable with this routine, increase your jogging intervals and decrease your walking intervals as you see fit. Set a goal for yourself before you begin. Feel free to pick up the pace during your jog if it feels good. If you feel overwhelmed or exhausted, cut back the time.

  • Seventh week – 5-minute warm-up walk, alternate 3-minute jog/2-minute walk for 25 minutes, 5-minute cool down walk

Week 8

If you continue to feel comfortable, extend the duration of your intervals as you see fit. Alternate your jog and walking like previous routines. Continue to set small goals to reach. Feel free to pick up the pace during your jog if it feels good. If you feel overwhelmed or exhausted, cut back the time.

  • Eighth week – 5-minute warm-up walk, alternate 5-minute jog/1-minute walk for 30 minutes, 5-minute cool down walk

You did it!

By now, jogging for longer periods of time should become more and more comfortable. Congratulations, you’ve made the transition from walking to running! Continue to extend your jogging time. Maybe even quicken your stride and break into slow runs. You’ll eventually eliminate the walking portion of your intervals. When you feel comfortable running for 30-40 minutes, it’s time to sign up for your first half marathon! Do you have advice for someone who wants to graduate from walking to running? Let us know in the 3M Half Marathon Facebook Group or on Twitter.

The 2020 September 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 September running playlist or take your favorites and make your own list. The 2020 September running playlist has the music you need, including Austin’s rockers The Black Angels and megastar Lady Gaga. Don’t forget, we share every song on the massive #WeLiketheSoundofThat playlist and Twitter. Follow us so you know what’s next!

Playlist pro tips:

1) drag the 2020 September 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 September 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! Is there something you like that we didn’t list? Let us know in the 3M Half Marathon Facebook Group and Twitter.