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

7 Types of Runs to Add to Your Training Program

Prepare for a half marathon with these 7 types of runs

Whether this is your first half marathon or your 10th, make sure these 7 types of runs are a part of your training. This breakdown can explain to beginners what their workout might specifically call for. These descriptions are helpful for veterans because it reminds them of what they need to focus on during their next run. Whatever your next type of run is, make sure you foam roll afterward to speed up your recovery. 

Long

This is a run that is longer than any of the other types of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat rather than glycogen as a fuel source. They differ based on your current fitness level and the overall distance that you’re trying to achieve (like 5K or a marathon). Most training plans call for no more than one long run per week. Follow this long run recovery timeline to feel better faster.

Wilke Rd. provides a great hill workout, one of 7 types of runs runners should use during their 3M Half Marathon training.

The Wilke Rd. hill workout will make you a stronger runner!

Hill repeats

Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways that are different than running on flat surfaces. Hill repeats help improve running economy, which translates into less energy expended over the course of a long-distance race. Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point and repeat. The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the incline, will make this challenging. Check out these Austin locations and try the recommended workouts!

Progression

Progression run is a run with a structured pace that increases from beginning to end. The distance and pace will vary based on your specific training goals. This type of run is good for improving your running stamina, mental strength, and teaching the body to run increasingly faster at the end of a race. It’s also a way to get a run in that is more difficult than the base run but not as intense as other different types of running.

Tempo

Tempo run refers to a “comfortably hard” pace that you can maintain for a longer period of time. It is different than race pace, however. A tempo run (also known as an anaerobic threshold or lactate-threshold run) is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.  Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast. This allows you to keep running longer.

Recovery

A relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. A recovery run is done at an easy pace, “easy” being relative to your fitness level.

[bctt tweet=”Recovery run – relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days.” username=”@3mhalfmarathon”]

Sprints

Sprint workouts mean to run shorter distances at a faster than normal pace with multiple repeats during the workout. Sprint training is essential if you want to increase your speed. It builds strength and power so that you can run faster. Even if you’re a long-distance runner, sprinting is beneficial. Sprints actually help you run longer. They condition your body to be able to handle the distance without fatiguing as quickly.

Interval

Interval training runs are a mixture of low-moderate and high-intensity runs. It incorporates shorter periods of fast, hard runs where you put in more effort, followed by longer periods of jogging or walking. Interval training means that you will alternate between the two. For instance, you’ll run high intensity for one minute, followed by jogging for two minutes, one minute hard, two minutes easy (for a specified amount of time). Pro tip: the intense interval is key and you really need to push yourself to deliver the benefits, which include improving your running efficiency and your ability to maintain higher speeds for longer. It also burns a lot of calories very quickly.

Knowing about these 7 types of runs and their differences is great. But don’t forget you have to add them to your training and complete them too! When you begin training for the 3M Half Marathon, include these 9 tips runners use to see improvements. Reach out on Facebook or Twitter and let us know your favorite run.

4 Reasons Every Runner Should Foam Roll

What is foam rolling and why should runners do it?

According to Wikipedia, foam rolling is: a lightweight, cylindrical tube of compressed foam. It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots. Foam rolling is a method of self-myofascial release.  Studies show that the best results occur when the foam roller is used for 30 to 90 seconds on each muscle and combined with static stretching.  Rollers come in different sizes and degrees of firmness. The firmness (often identified by the color) can range from soft to firm, soft being best for beginners.

Runner is taking advantage of foam rolling and its benefits.

Top 4 reasons runners should foam roll.

Top 4 Reasons Runners Should Foam Roll

Increases Range of Motion and Relaxation

1.) Increase range of motion – It can help break the knots in our muscles, which restrict our range of motion. Foam rolling can help use our full range of motion. Range of motion is important for flexibility and performance. Regular use of foam rollers for myofascial release can alleviate muscle tightness, ensure optimal joint range of motion, and enhance overall movement.

2.) Increase feelings of relaxation – Part of the reason people love getting massages is because it helps them unwind and feel better. Foam rolling is like giving yourself a massage that takes only a few minutes each time but leaves you feeling much more relaxed.

Decreases Injury Risk and Recovery Time

3.) Decrease injury risk – It can help prevent common injuries. Tight muscles can be more prone to injury, so self-release of muscles and fascia can help loosen everything up and increase your overall performance.

4.) Decrease recovery time – Helps speed up recovery because it promotes better circulation of blood throughout the body. This helps in the natural healing process. No one wants to feel sore for long periods of time. Using a foam roller will help make the uncomfortable feeling go away faster so you can start training again with less soreness.

We at 3M Half Marathon prefer TriggerPoint foam rollers since it started in Austin, where this awesome race takes place. They were also a past partner of the race. There are now numerous creators of similar products you can explore and test out.

Grab one soon, if you don’t already own one, and get to foam rolling ASAP!

4 reasons runners should foam roll.

Infographic on benefits of foam rolling.

4 Reasons to Run the 2020 Virtual 3M Half Marathon

Can’t join us in Austin? Run the 2020 virtual 3M Half Marathon

We’ve got great news for you if you’re bummed that you’ll miss the 26th annual 3M Half Marathon presented by Under Armour. You can run the 2020 virtual 3M Half Marathon! You can still join the fun even if you can’t run Austin’s streets because of work or previously scheduled events. See what the virtual option is all about!

Hyuntai Kim, of South Korea, completed the 2019 virtual 3M Half Marathon.

South Korea’s Hyuntai Kim completed the 2019 virtual 3M Half.

Receive the famous swag bag filled with 3M products

That’s right, we ship the world-famous swag bag filled with 3M products to all virtual participants. Add to your supply of Post-it Notes, Scotch Tape, and Command Hooks. We’ll even throw in a tube of nuun tablets to keep you hydrated!

Run from anywhere in the world

You can participate in the virtual edition from anywhere you choose. Join the action whether you’re from Austin and traveling race weekend or you’re from another state and can’t join us in Austin. Runners, like South Korea’s Hyuntai Kim, love this option because they’re still part of the action!

Achieve your goal

Have you had your eye on our commemorative spinner finisher medal? You can still achieve your goal of earning that sweet bling through the virtual option! Virtual times must be submitted by March 4, 2020. Then we’ll ship your bling directly to you. BONUS: part of your registration will support Austin Youth River Watch. 3Mgives selected them as our 2020 beneficiary!

Train for a marathon

If a marathon is on your to-do list, add this to your calendar. This is a great way to see where your training is and perfect your hydration and nutrition plans. 13.1 miles is in your training plan if you’re training for 26.2 miles. Run the virtual 3M Half, submit your time, and see where you stand in the results!

Register for the 2020 Virtual 3M Half Marathon

If you can’t join us in-person on Jan. 19th don’t stress! The virtual 3M Half Marathon is the next best thing. Participants will have the option to purchase a commemorative, Under Armour participant shirt during registration. Are you running the virtual 3M Half Marathon? Reach out on Facebook or Twitter and let us know where you plan to run.

Meet the 2020 3M Half Ambassadors

Take a few minutes to meet the 2020 3M Half Ambassadors

Meet the 2020 3M Half Marathon Ambassadors, follow them on social media, and say hey to them in-person at expos and on January 19, 2020! This group loves the 3M Half Marathon, but they love running even more! Learn a little about the 3M Half Marathon Ambassadors and how running impacts their lives. They share their Ambassador codes often, so make sure you follow them on social media for a discount on the 2020 3M Half Marathon presented by Under Armour.

Agatha Kerr, 2020 3M Half Ambassador, takes a selfie during a trail run.Agatha Kerr

Agatha works full time as the Project & Process Manager at her church. She’s a single mom of two lovely daughters (ages 7 and 16) and is an ultrarunner. Her distance PR is 152 miles! She’s self-admittedly not fast, but has the courage to endure. She runs when her schedule allows because running is her release. It’s her quiet time and how she’s met some of her closest friends. She applied to be a 3M Half Marathon Ambassador because she loves the course and the people, not to mention the great medals and swag!

Airon Andrews, 2020 3M Half Ambassador, poses for the camera.Airon Andrews

Airon is a native Austinite and avid endurance athlete. She’s a Program Analyst and also a Run Lead at Lifetime South Austin. She participates in various running, biking, and triathlon events. She enjoys running on the Hike and Bike trail in Austin. Airon is proud to be an ambassador to promote the 3M Half Marathon organized by High Five Events. Follow her on Instagram.

Ashley Rollins, 2020 3M Half Ambassador, smiles for the camera.Ashley Rollins

Ashley is a running coach with Rogue Running in Austin. Her running journey started as a way to relieve stress in college and accelerated when she moved to Austin in 2010. When she’s not found running the local streets, she’s the editor-in-chief of her healthy lifestyle blog, Swift. She’s excited to be a 2020 3M Half Ambassador and spread the Downhill to Downtown love! Follow her on Instagram.

Barbara Bussey, 2020 3M Half Ambassador, poses for the camera.Barbara Bussey

Barbara began her running career just trying to get an “A” in her PE class in nursing school. Luckily for her, the exercise stuck (and yes, she got the “A”).  That was back in 2000. Since then, she has run 12-15 half marathons, more 5Ks and 10Ks than she can count, and this September, she will complete her second 70.3 triathlon at Kerrville Triathlon Festival. Running feels like freedom to her. Freedom from worries, freedom to truly enjoy the outdoors, freedom to challenge herself to be better. Running has also brought her closer to her daughter, who seems to have caught the same bug her mother did all those years ago. Now they challenge each other to reach greater achievements than they thought possible.

Brittany Bussey, 2020 3M Half Ambassador, poses with giant 2019 3M Half Marathon medal.Brittany Bussey

Brittany is 25 and began running at the end of 2013 to live a healthier lifestyle and to lose weight. She ran her first half marathon by 2015. Starting off 2017 with a bang, Brittany and her mother ran their first marathon. Three short years later, they will run the 3M Half Marathon half for the second year in a row and enjoying the time they spend together. Her favorite part of running is being able to enjoy the journey with her mom. She is her rock and inspires her to be a better person. Follow Brittany on Instagram.

Katrina Green poses in her 2020 3M Half Ambassador shirt.Katrina Green

Katrina loves being active. Her favorite thing to do is to combine vacations with running race events and enjoying the outdoors. Because of this, she started working towards a goal to complete a marathon in all 50 states. She has completed six states so far with #7 coming this fall. She has participated in the 3M Half Marathon three years in a row and continues to tell everyone that it’s her favorite half marathon (maybe even favorite race as it’s one of the few races she’s repeated). Follow her on Instagram.

Lauren Dehdari, 2020 3M Half Ambassador, poses at the 2019 3M Half Marathon finish line.Lauren Dehdari

Lauren lives in Plano with her wife and their dog, Penny. She works as a Medical Librarian at a hospital in Dallas. She came to love running in high school on the cross country and track team and have been on the move ever since! With more than 25 half marathons and 5 full marathons under her belt, her love for the sport continues to grow with each race start line she crosses. She is honored to represent the 3M Half Marathon again in 2020 and run the streets of Austin! Follow Lauren on Instagram.

Liubov Lomonosova, 2020 3M Half Ambassador, crosses the 2019 3M Half Marathon finish line with excitement.Liubov Lomonosova

Liubov is originally from Ukraine. She moved to Austin in 2014. When she came to the US she was not a runner nor an active person. In 2015, she began her transformation journey by running just 20 minutes a day, 3 times a week. She lost 50 pounds! Eventually, she became a run addict and her favorite distance is the marathon. Running has changed her lifestyle and mindset and made her a better person. She wants to inspire people by showing how she became healthier and happier. Follow her on Instagram.

Rachel Meador, 2020 3M Half Ambassador, smiles for the camera.Rachel Meador

Rachel is like most runners: she loves running, she hates running, she loves running, she hates running! A self-described fitness freak, taco connoisseur, and coffee lover, being a 3M Half Marathon Ambassador makes her complete! Her running journey has allowed her to run for those who can’t. She wears bibs for fallen soldiers, those challenged with health issues, and those in memoriam. Follow her on Instagram.

Sara Ferniza, 2020 3M Half Ambassador, smiles for the camera.Sara Ferniza

Sara discovered her passion for running more than 20 years ago while living in her hometown of Chicago. She has run 50 marathons. Sara moved to Austin 10 years ago and loves the amazing Austin running community. She had a brain tumor removed in 2015. Thankfully the tumor was benign, but she had a long road of recovery ahead of her. She ran her first 50K ultra race seven months after brain surgery. She is the Director of Volunteer Services for the Austin Runners Club, a local nonprofit organization. Volunteering and working with visually impaired and disabled athletes has been a very rewarding experience for her. Follow her on Instagram.

Scott Firth, 2020 3M Half Ambassador, runs the 2019 Ascension Seton Austin Marathon.Scott Firth

Scott is 63 years old and has been running off and on for more than 30 years. He mostly ran shorter distances and completed his first half marathon, the 2016 3M Half Marathon. Scott lives in Georgetown and volunteers with the Georgetown Running Club. Scott said the great thing about 3M Half is the significant net downhill, making it the perfect half marathon for someone running their first 13.1 miles. Follow him on Instagram.

13.1 Reasons to Love 3M Half Marathon

Here are 13 of the many reasons runners love 3M Half Marathon

We hear from runners all the time about why they love 3M Half Marathon. We think it’s pretty awesome too! Everyone loves Downhill to Downtown for various reasons. Check out the list below; we’ve compiled the most frequent answers. Join us on January 19, 2020, to experience all we have to offer for yourself. 

1. Austin, Texas – shall we continue? You got it!

Runner runs in her Under Armour participant shirt, the shirt is just one reason you'll love 3M Half Marathon.

Participants love 3M Half Marathon because of the sweet Under Armour participant shirts!

2. Under Armour shirts – be the envy of your running friends who didn’t join you

3. The industry’s best gear bag – you’ll love all the useful 3M products

4. Commemorative, spinner finisher medal – slow-motion videos, boomerang GIFs, photos with the Texas State Capitol in the background, so many ways to show off your medal

5. 300+ ft. elevation drop – run our point-to-point course and see why hundreds set their half marathon PR every year; soak in all the on-course live music

6. Finish line festival – post-race massage, food trucks, hydration, live music, and so much more

7. Free finish line transportation – park at the start line, run to the finish line. We’ll take you back to the start line

Halfway there!

8. Amazing on-course support – hundreds of volunteers get up early and they stay late, helping you have the best experience possible

Participants celebrate their accomplishment in the beer garden, one reason people love 3M Half Marathon.

Participants (21+)celebrate their 3M Half Marathon accomplishments at the beer garden!

9. Expanded beer garden – because you and your friends need another place to celebrate

10. Pacers – the Twenty-Six Two pacers will keep you on track to finish when you want, helping you reach your goals

11. Two-day packet pick up and expo – purchase official 3M Half Marathon gear, check out the latest running products, and grab any last-minute needs

12. USATF-certified course – you won’t run anymore or less than you have to, we double-checked

13. Eight fully-stocked aid stations featuring Nuun Endurance – grab hydration, make a pitstop, or both (don’t forget to thank the volunteers)

13.1. Benefits Austin Youth River Watch – 3mgives selected this Austin nonprofit as the beneficiary for the second year in a row, helping this organization continue to positively impact Austin’s youth and our environment.

You just read 13.1 reasons runners love 3M Half Marathon. Your friends rave about it. Your running partners can’t stop talking about their experience. Now it’s your turn! Reserve your spot at the 2020 3M Half Marathon start line and experience all that we have to offer. And if 2020 won’t be your first time, you’re now on a mission to set your half marathon PR! Why do you love 3M Half Marathon? Let us know on Facebook or Twitter!