Tag Archive for: Run Austin 2021

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!

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.

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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!

Hilarious Running Memes That’ll Brighten Your Day

Runners love running. But sometimes running doesn’t always love runners back. It’s important to remember why we run and be grateful that we can. A good laugh can also help, especially when one of the running memes below hits close to home! Check them out, share them on social and with your friends, and check […]

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Make Running Easier When You Follow these 12 Tips

12 tips that could make running easier

Would you like to improve running? Are factors like motivation, stamina, and ability holding you back? Did you know jogging or running on a regular basis can reduce your chances of acquiring diseases like heart disease and type 2 diabetes? If you’re a nervous beginner, here are some helpful tips that can make running easier for you. Make sure you have these 7 essential items you need before training begins.

Pro tip: when you start adding long runs to your training, follow our long-run recovery timeline!

  1. Start with walking.

Before you break out into a run, start with a walk. It will warm up your muscles, joints, and bones and serve as the starting point for your run. Make it a habit to walk for the first five minutes before your run. This will help you get accustomed to running.

  1. Pair running with an activity you enjoy.

If you have a hard time leaving the house for a run, pair running with an activity you like doing such as listening to a podcast or your favorite playlist. While engaging in your activity, start your run. Keep yourself occupied with the activity throughout your run. This will help you enjoy your new-found workout.

  1. Set small distance goals.

If the run time feels daunting, set small distance goals. For example, you can do a 1K run or a jog around the park to start. Set small challenges that are achievable so that you will feel determined to continue.

  1. Enlist a running partner.

Even though some people prefer to run alone, you can opt for a running buddy. It will help if this person enjoys running. Running with a friend can make this exercise a pleasurable experience.

  1. Keep track of your progress.

Keep a record of how much and how long you run. At periodic intervals, go over your record. You will be able to see a steady improvement in your time and distance. This will inspire you more to run.

  1. Listen to your favorite tunes.

Music is a great exercise accompaniment. Make a compilation of energetic tunes or listen to ours. On your next run, put on your ear pods and listen to this list. The music will stimulate you to adjust your speed and pace. You’re also more likely to enjoy the run.

  1. Invest in good shoes.

Your footwear matters when you run. Avoid the temptation of buying cheap shoes. They can seriously damage your feet, joints, and back. Spend the extra money on a pair of good runners. Pro tip: follow our advice to pick out the right running shoes.

  1. Progress gradually.

Avoid progressing in your training too quickly. This can rapidly demotivate you and even injure your body. Follow your training plan and take advantage of your rest days. This tip is applicable for a beginner, novice, and a pro.

  1. Reward yourself.

Hard work deserves to be rewarded. Each time you complete a goal, treat yourself.

  1. Join a runner’s group/forum.

What better way to encourage yourself than to talk to other runners. They can provide valuable tips and suggestions to improve running.

  1. Positive self-talk.

Your mind is your biggest obstacle when it comes to running. In fact, you’ll find it easier to come up with reasons not to run versus pushing yourself to get out the door. This is where you have to repeat positive affirmations like:

“I’ve got this!”

“I can do this.”

“One run at a time.”

“I’m one step closer.”

  1. Follow a training plan.

This is especially helpful if you’re a beginner. There are 30-day beginner programs that will help you build your endurance and confidence. Many of them gradually progress from walking to running.

Running isn’t about losing weight or getting fit. It’s a lifestyle. The first two weeks may feel like an uphill battle, but if you apply some of these tips, you can make running easier.