Tag Archive for: 2021 3M Half Marathon presented by Under Armour

2023 July Running Playlist: Your PR-Chasing Soundtrack

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!

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I Ran 13.1 Miles, Not Just a Half Marathon

Running 13.1 miles is an impressive feat, it’s not just a half marathon

Every year thousands of participants chase their half marathon PR at 3M Half Marathon. Whether you earn a new PR or not, you’ve still completed a magnificent achievement. Crossing the finish line marks the completion of 13.1 miles, not just a half marathon. High Five Events’ Emily Stevens tells her story of completing 13.1 miles and achieving her goal.

Have to run marathons

When I started investing in my running hobby, by paying to be coached, I thought the only way to justify spending the money was if I ran marathons. For two years I ran marathons and was completely dedicated to a strict weekly running schedule. Fortunately, I had the luxury to plan my life around that schedule. I joined a running group and set mileage and speed goals with my coach every week. Marathons were my focus and I had no interest in “just halves.” I was committed 100% and my family fully supported me. 

In year two I had some upper thigh pain while running, but barreled through. I kept stretching, rolling, icing, heating, sports massage, and cryogenics. Injury didn’t fit into my plans of training for more marathons. Unbeknownst to me, my last marathon was to be on January 13, 2013. The race was super fun for the first 15 miles. The rest was so increasingly painful, it was like nothing I had ever experienced before or since, and I’ve birthed a child! I did finish, but I was barely walking.

Injury opens a new door

It turns out that the vast amount of miles I had run to prepare for what would be my final marathon caused a stress reaction in the neck of my left femur. Running was trying to chip away at my bone. The day after that marathon I was diagnosed and prescribed crutches to use for 10 weeks. I was told that if, after I healed, I continued running that amount of mileage I could end up needing plates in my thigh bone to hold it together. The news was devastating, but more so it was really scary!  Running marathons was my pride and joy. 

As my leg was healing, I was forced to get inside my head and re-evaluate things. I was anxious to get back to running, but I was not willing to destroy my leg. By the time I could run again I was so thankful to be able to run for five minutes, 10 minutes, 30 minutes. The first time I ran a full mile I actually teared up. I was slow and steady and if I ever felt the slightest twinge I quit. Instead of being upset, I commended myself for trying and listening to my body. Once I was able to run four or five miles I decided it was time to set a spectacular goal. I was going to run a half marathon. I was more excited to achieve that goal than any of the marathons I ran.

Running 13.1 miles, not just a half marathon

Six months later I ran a half marathon. It was the most rewarding race of my life. I ran 13.1 miles. I RAN A HALF MARATHON. 

There is never a reason to denigrate running 13.1 miles. It’s not just a half. It’s in a category that has nothing to do with a full marathon. A half is 21.1 kilometers and takes more than 30,000 steps. That’s three times the daily recommended amount for exercise. A half marathon is an excellent goal and a sweet achievement!

Summertime Running Advice Every Runner Should Know

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.

How to Return to Running After Taking Time Off

Make the most of your return to running with our advice

Lace-up your shoes and let’s go! Now is the right time to return to running. Whether you’ve been out for six weeks or two years, start today! Remember: once a runner, always a runner. 

Eventually, during everyone’s running journey there comes a time when a hiatus from running happens. It might be from an injury, work, school, burn out, etc. Life happens to all of us and that’s okay. It doesn’t matter if you took a short or long break from running, what matters is you are ready to return to running! We are here to encourage you to take the first steps back in confidence both physically and mentally. Take one small step for your running journey and one giant leap for YOURSELF. Utilize our summertime running advice if you’re making your return when the temps are higher.

 

In the beginning, avoid the following

  • doing too much 
  • going too fast 
  • returning too soon 

These are the three most common mistakes that lead to injury during one’s return to running. Too much volume, too fast of a pace, too early in the training program. As runners, we have a tendency to want to jump back in where we left off.

We must remember that our bodies are highly adaptive to how we train. They need time to build back up when we take off. All the energy systems, muscles, bones, ligaments, and tendons need to adapt to the increased stress that running requires of them to stay healthy. Consider the amount of time you have taken off and where you want to go. This will help you find a training program that is right for you.

Change it up during your return to running

Stay healthy during your return to running by switching it up. Include cross-training, strength training, and training with friends. Cross-training is anything other than running you can do for cardio. For example, biking, swimming, cardio circuit, hiking, elliptical, versa climber, rowing, etc. Cross-training uses different muscles and adjusts impact to avoid overuse injuries. Adding in strength training can help your body adapt and prepare for running’s impact. Proper strength training helps the body stay resilient. 

The running community provides endless benefits! Including training sessions with friends can be good for the soul and push you further. Solo workouts are important too, but training with friends provides undeniable accountability. Switching up your training can keep you healthy, help you get stronger, and keep you on track with your plan.

One foot in front of the other 

As much as running is physical, almost every runner will admit there’s a mental component too. The first few runs back can feel frustrating and daunting. During your return to running, tell your ego to be quiet. It is easy to get distracted by thinking

  • “I used to run this time and now I am running this”
  • “Will I ever be able to run that pace again” 
  • “This feels uncomfortable how did I do this” 

Take a deep breath and remember, “YES!” You can run those times again, you will return to running longer distances, you will feel more and more comfortable. After you have built up a running base once the next times are easier. Half the battle is showing up. So show up, blast some tunes, and put one foot in front of the other during your return to running! 

Returning to running after a hiatus or injury can be both challenging and rewarding. By following the steps outlined in this guide, you can gradually rebuild your fitness, prevent injuries, and reignite your passion for running. Remember to start slowly, listen to your body, and prioritize rest and recovery. Consistency, patience, and perseverance are key to a successful comeback. Celebrate small milestones along the way and enjoy the journey of getting back into the rhythm of running. Whether you’re aiming to complete a race or simply run for your own well-being, this guide has provided you with the tools and knowledge to make a triumphant return to the sport you love. Lace up your shoes, hit the pavement, and embrace the joy of running once again. Happy running!

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5 Simple Training Mistakes that You Need to Avoid

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!