Tag Archive for: first half marathon

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!

When you wake up and put on your running shoes, what is that one thing that motivates you to go outside? Besides the obvious desire for fitness, the Earth herself can be a tremendous motivation in all her natural beauty during our daily runs through parks or fields of flowers- it’s simply amazing!

The fresh breeze blowing through your hair and the vast expanse of greenery are just some things that make running in nature so much more enjoyable. The Earth is beautiful and deserves to be appreciated for all its natural wonders.

You can do your part in helping protect Earth by making small changes that will improve the environment, and together we can help make every day Earth Day.

Soles4Souls donates old sneakers to people in need

Recycle or Donate your old gear and running shoes:

Every time you purchase new running gear and shoes, think about recycling or donating your previous attire instead of dumping it in the garbage. There are numerous methods for recycling shoes. Take them to your local Goodwill or homeless shelter. Many companies now have recycling and reuse programs for athletic equipment and shoes. You can look up relevant locations and offer your equipment for recycling.

 

Girlfriend Collective Compression Run Short

Make purchases from eco-friendly brands: 

Today, no matter what you wish to buy, you will have an infinite number of vendors to choose from. If you are committed to making the planet a healthier, cleaner, and better place, make the right option when deciding on your running gear. Currently, there are many brands like Brooks, Girlfriend Collective and Allbirds that create a wide variety of products from recycled materials and sustainable methods.

 

 

Under Armour Playmaker Water Jug

Take a refillable water bottle from home:

Plastic pollution is a big threat that the Earth is dealing with. If you carry around disposable plastic bottles to relieve your thirst while burning calories, a reusable and refillable water bottle would be a better solution. You may lessen your carbon impact on the earth in this manner.

Ensure that you run on a clean track: 

The simplest way you can contribute to the conservation of planet Earth is by keeping it clean. So, if you are running down a route and come across a few wrappers or cans, you know what to do. Simply pick them up and toss them in a nearby trash can.

These were a few tips to help you take care of the environment while taking care of your body. Follow them and inspire others to join you in making the Earth a greener and more pleasant place to live in.