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

What to do After a Long Run

Recover faster with our 6-step long-run recovery timeline

Your 3M Half Marathon training plan will include long runs which will progressively increase over time. They’re the core to building the endurance needed to achieve your goals. Just like any other run or workout, you need to recover and prepare for what’s next. This long-run recovery timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Follow our advice, build it into your schedule, and make sure you’re ready for whatever is next on your training plan. Wait, before you even start the long-run recovery timeline, make sure you avoid these five simple training mistakes.

Pro tip: adjust the timeline as needed to fit your schedule.

Rehydrate (within 5 minutes)

Runners lose fluids during runs and workouts when sweating. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like Nuun Hydration) when you’re done. Drinking this will begin the rehydration process and restore needed electrolytes and nutrients Pro tip: have a drink ready before you begin that’s specifically for after your run.

Stretch and foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in. It can also help you avoid the pain from shin splints. Pro tip: check out these other reasons runners love to foam roll.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite GU Energy Chews. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation. If it’s cool outside or slightly windy, take your stretch session outside.

Eat a meal (within 1-2 hours)

Time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Depending on your mileage, your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. 

Nap (within 2+ hours)

The ending to a perfect long run, a nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad idea to stretch/foam roll one more time and drink some more electrolytes before your nap. 

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this long-run recovery timeline will assist in repairs your body needs. This will help you get ready for whatever is next on your training schedule.

How to Effectively Warm-Up Before You Run

Don’t begin your next run until you learn how to effectively warm-up

Going out on a run can be risky if you haven’t effectively warmed up. Warming up has a crucial role to play in how well your body will perform during your run. If you don’t effectively warm-up, you could feel more tired or your muscles could start to cramp within the first mile of your run. Follow our warm-up routine below and avoid these five training mistakes to keep everything running smoothly.

Benefits of warming up before running

A good warm-up helps the body get ready for a workout. It activates the muscles and helps you run faster and for longer. Without warming up, your muscles will be turned off. This is normal, especially for people who go on runs either in the morning or after work.

A good warm-up routine helps you by:

  • Activating the muscles in your body and prepping them for your run.
  • Improves circulation within the body. This means that oxygen and other important nutrients are being transferred more efficiently.
  • The joints of the body become better prepared to successfully complete the run.
  • The muscles are warmed up. This gives you better stamina and allows you to run longer.
  • Avoid cramps, pain, or running injuries like shin splints.

But just any warm-up routine won’t do. Your routine needs to be tailored to meet your specific requirements and body types. A 37-year-old who enjoys morning runs will have different requirements than a 25-year-old preparing for a marathon. In both cases, however, the right warm-up routine can make all the difference between a successful run and a difficult one.

How to effectively warm-up

As a runner, you’ll want to focus on stretches and exercises for your legs. The legs are the most important part of the body for the runner and you should devote more exercises to activating your leg muscles. For runners, static stretching is a bad idea. When you do your exercises, your body responds by lengthening your muscles. This is due to the stretch reflex. When you warm up, it is to activate this stretch reflex.

When the stretch reflex expands the muscles, the spindles in the muscle send information to the spinal cord. The spinal cord responds by relaying information on shortening the muscles. This relationship between lengthening and shortening muscles is the result of a good warm-up routine.

Static stretching lengthens the muscles even more without the required shortening happening later. This is not ideal for runners when warming up. Instead, dynamic stretching works best for warm-up.

Good warm-up routine

A good warm-up routine will include all the exercises necessary to make your run a success. This is a combination of releases, lunges, squats, and other exercises. If you go on a short half an hour run, a five-minute warm-up can suffice. But longer runs or more complicated routes need better warm-ups. An effective warm-up routine is especially critical to runners returning to the sport after taking time off or recovering from injury.

Here is a 10-minute warm-up routine for a one-hour run. 

  1. Hip flexor release (5 times)
  2. Knee to chest (5 times each leg)
  3. Heel to glutes (5 times each leg)
  4. Washing machine (5 times)
  5. Touch the ground while keeping your legs straight (5 times)
  6. Hip rotation (5 times)
  7. Hamstring raises (5 times each leg)
  8. Inner thigh squats (10 times)
  9. Forward lunge (5 times)
  10. Side-ways lunge (5 times)
  11. Reverse lunges (5times)
  12. Mountain climber (10 times)
  13. Circle the knee (5 times)
  14. Ankle circles (5 times each leg)

You can also include skipping. A good warm-up routine will help you finish your runs with your body feeling great. Prep your body for your runs to get the most out of running. Do you have a specific routine to effectively warm-up? Let us know in the 3M Half Marathon Facebook Group or Twitter!

How to Pick the Right Running Shoes for You

The perfect running shoes can make all the difference

Ensuring you have the right running shoes for you is vital to your training. The right running shoe can help prevent injuries and ensure that your training remains on track. The wrong shoes could cause discomfort, pain, and injuries that can prevent you from achieving your fitness goals. Find a pair that’s just right for you and they can help prevent one of the more painful injuries, shin splints. Let’s take a look at some factors you should keep in mind while shopping for the perfect running shoes for you.

  1. Find shoes specifically for running

Running shoes should not be confused with sneakers or any other footwear. Most running shoes contain wearable technology that allows you to track your training. They’re also designed to support your foot and provide cushioning while running. Make sure they provide the proper energy response, meaning your shoes should provide a “bounce back” feeling after your foot strikes the ground. If they don’t and your legs feel tired and heavy, that’s an indication you need a new pair. Pro tip: learn the reasons why your running shoes should be used for running only.

  1. Wear shoes to see if they fit 

It’s always better to try shoes on rather than roll the dice and purchase them online. There are several ways to determine the right shoe for you. Since feet tend to swell throughout the day, try shoes in the evening to see if they fit. Your foot should feel comfortable and be centered on the shoe’s platform. Walk around or jog lightly in them and see if movement causes you any discomfort.

  1. Invest in quality shoes 

Female runner during the 2019 3M Half Marathon. She's running towards the finish line in running shoes specifically for running. Use our tips to ensure you pick the right running shoes for you at https://downhilltodowntown.com/right-running-shoes-for-you/Most shoes have premium technology like GPS tracking, lightweight materials, or breathable fabric that provide more value. Improved materials and fabrics can help them last longer and accrue more miles. However, these shoes can be more expensive. A cheaper pair might be an option, but they may not be best suited for logging high mileage. Pro tip: take care of your running shoes and keep them organized with these storage hacks.

  1. Pick what’s right for you

Become familiar with all the different elements before you buy a pair. All parts located above the sole are called the upper. Look for an upper with the same shape as your foot. A strong ankle collar, which wraps the top of the shoe opening and holds your heel down in place, will prevent your heel from slipping. A saddle that fits and holds your foot in a secure way is essential.

  1. Talk to an expert 

Consult with a professional before buying your next running shoes. Our friends at Fleet Feet Austin can use their system to scan your feet and make recommendations on the right running shoes for you. They’ll also factor in your goals, running style, and anticipated mileage. The specialists at Fleet Feet Austin can also provide exercise tips and help you get the most out of your shoes. Schedule an appointment with them, they know a lot!

Use our tips when picking out the right running shoes for you. The last thing you want are uncomfortable shoes that make blisters and create shin splints. Do you have a certain tactic you’ve used to pick the pair that’s right for you? Let us know in the 3M Half Marathon Facebook Group and Twitter.