Posts

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! Share your return to running story with us on Facebook or Twitter.

/by

7 Valuable Tips You Need to Know to Run Your Best

These 7 valuable tips will help you run your best and get the most out of training

Run your best when you follow these 7 tips! There are some things that are out of our control, like the weather. But when you execute the things you can control, you truly run your best. These tips are as easy as relaxing while you run and as technical as checking your cadence. Keep these tips in mind when you’re training during the summer months. Need a reminder? Click the infographic below to download for yourself. Take your training to the next level when you take care of yourself with this vital advice!

Relax

Downloadable infographic highlighting 7 tips you should follow to run your best.Sounds simple, but we can unknowingly put a strain on our body in an effort to produce mileage or a certain pace. Really focus on relaxing your body. Unclench your fists and loosen your shoulders and jaw. You can even begin your run or workout at a slightly slower than normal pace to really dial in your breathing. Slowly increasing your heart rate at the beginning will help with relaxation.

Check your cadence

The average runner’s cadence should be 160-170 steps per minute. You don’t have to count this in your head! Every runner is different, especially if you’re just starting out or have been running all your life. Under Armour makes knowing your cadence seamless. Their Bluetooth connected shoes, like Under Armour’s HOVR Velociti 2, send the information from your run directly to their MapMyRun app. The app even provides personalized coaching tips! Tracking your cadence, mileage, pace, and other running-related data will help you see improvement.

Focus on your stride

This coincides with the first tip to relax. Your stride improves when you relax. Don’t overstride or run on your tippy-toes. You want your stride to be smooth and comfortable. This better optimizes the energy your body uses and helps avoid injury.

Take time off

Listen to your body, whether you suspect an injury or just don’t feel good. The last thing you want is to have something minor become a major issue. If you have to take more than a day or two off, visit a specialist at the Ascension Seton Sports Performance and get checked out. If you think something is wrong get it diagnosed so you can build a plan to get back to running. 

Get more sleep

Feeling a little sluggish since you’ve increased your mileage? Add one extra minute of sleep per night for every mile you run that week. If you run 30 miles per week, add 30 minutes of sleep. Your body repairs itself when you sleep. Make sure you give your body enough time to recover when you begin asking more of it.

Hydrate

This might seem like a no-brainer, but it’s extremely vital. At a minimum, you should drink 60-80 ounces every day. The more active you are, the more you should increase that amount. Make sure you have a good balance of water and an electrolyte-infused fluid, like nuun hydration.

Cross-train

Don’t run every day, mix it up. Cross-training is important to prevent overuse injuries. Try swimming, cycling, yoga, lifting weights, or online workouts. You’ll work different muscles and build strength. When lifting weights, focus on a lighter weight with more reps. Here are 8 reasons to include cross-training with Camp Gladiator!

You will ask more of your body as you increase your mileage. It’s important that you take care of your body. Incorporate these tips so that you can run your best. Do you have a tip that helps you run your best? Let us know on Facebook or Twitter.

/by

Nominate Mom to Win a Free SPIbelt in our Mother’s Day Giveaway

10 lucky moms will get a FREE SPIbelt during our Mother’s Day giveaway

Moms give so much, it’s time to give back to them! They act as role models, care for us, and make sure we have what we need. All while they train to achieve their next goal at the next finish line. Nominate whomever you call mom and tell us why they’re awesome and deserve a new, FREE SPIbelt. We’ll randomly select 10 lucky moms the day before Mother’s Day (May 9th). Their new gear should ship the following week. Who knows, we just might stuff a couple running-related goodies in the SPIbelt for this Mother’s Day giveaway! You can tell your mom about this if you want, but we’ll keep your nomination a secret so she’ll be surprised. What y’all should discuss – training for and completing the 2021 3M Half Marathon presented by Under Armour together! Pro tip: yes adults can help younger kids submit their nomination!

Image of a mom posing with her son and husband at the 2019 3M Half Marathon finish line. Nominate your mom in this blog post for the Mother's Day giveaway!Let us know how she stands out from the rest! Perhaps they live near you and help watch their grandkids. Maybe they live across the country and provide that calming voice on the other end of the phone. They could be keeping you in line at this very moment all while reading this blog post! Whomever you call mom, they mean something to you. But running also means something to them. When you submit your nomination, tell us what makes your mom special. Nominations will remain open through the end of Friday, May 8th.

Once you’ve submitted your nomination for the Mother’s Day giveaway, contact mom and tell her what you just told us. Remember: keep the giveaway a secret if you want her FREE SPIbelt to be a surprise. Best of luck to all the moms! Massive thanks to our friends at SPIbelt, the Official Race Belt of the 3M Half Marathon. Follow them on Instagram!

/by

Your Fellow Runners Recommend You Binge these Shows

Check out the shows your fellow runners say you have to watch

We needed some new show recommendations. So we turned to the experts. A few weeks ago we asked our Facebook friends what show they most recently binge-watched. We had already watched some of the recommended shows (hello Tiger King!), but some we hadn’t. Of course, we added them to our Watch List! If you’re plowing through shows when you’re on the treadmill or indoor bike, refill your queue with these show recommendations from your fellow runners. We even categorized them for you based on the responses. Pro tip: watching shows is also a great distraction when stretching and foam rolling!

Most recommended show

Screenshot of 3M Half Marathon Facebook post asking for binge-worthy shows from your fellow runners.Ozark – Netflix released Season 3 in late March. Fans of the first two seasons quickly gobbled up the next installment (us included). Ozark follows the Byrdes, a family in deep with a cartel. The twists and turns of their life quickly “normalize” what they’re doing. Season 3 sees the family try to legitimize what they’re doing, but they quickly find it’s not that easy to break up with a cartel. Recommended by: Pat Serafine, Melissa Ruano, Charles Woods.

Show that never gets old

The Office – Need a quick laugh? Turn on an episode of The Office. Want to respond on social media using something funny? Search for a GIF of The Office. The dynamics and shenanigans of this show are what make it hilarious. Need a challenge? Start from Episode 1! Who knows, you just might start a beet farm by the final episode. Recommended by: Elo Mascorro.

Scariest recommended show

The Outsider – You know a TV show will be scary when the story is taken from a Stephen King novel. Open your mind and try to follow the investigation of a supernatural being who makes duplicates of others and commits heinous acts. Recommended by: Carol Schumm, Brenda Miller Atchley.

Yeah, Tiger King

Tiger King – It’s a near certainty that those who have watched Tiger King far outweigh those who haven’t watched. The slow-motion trainwreck follows some unbelievable, real-life characters who breed big cats and exploit those willing to pay money to see them. Recommended by: Andrea Albrecht, Jared Chism, Nina Johnson Janise,

Funniest show (that we’ve seen)

Schitt’s Creek – This show is full of six seasons of hilarity. The Roses, a wealthy family, buy a small town called Schitt’s Creek as a joke. Now they’re completely broke and find themselves having to live in the town. The show has some touching moments, but get ready to laugh so much you can consider watching this show a core workout. Recommended by: Travis Kasper.

Shows we added to our queue

Looking for more shows to add to your Watch List? Make sure you visit this Facebook post and check out what your fellow runners recommended.

Thanks for all the submissions! These show recommendations from your fellow runners should keep you busy for a while. Now you just have to choose what show you watch first! Have you watched something new that we need to add to our Watch List? Let us know on Facebook or Twitter.

/by

What High Five Events Staff Would Listen to Forever

If they had to choose, here’s what the staff at High Five Events would listen to forever

Imagine you can listen to one thing through your speakers/headphones from now on. What would you choose? It could be podcasts, audiobooks, music, or whatever else the kids are listening to these days. The staff at High Five Events break down what they would listen to forever. Music seems to be the main choice, but there are some good podcasts listed as well as an audiobook series. They just might come in handy if you’re training for 3M Half Marathon!

William

Image of Alabama Shakes' album Sound & Color on clear vinyl. This is one of three albums William Dyson would listen to forever.Give me these three albums on vinyl on rotation!

Pink Floyd – The Dark Side of the Moon
ZZ Top – Tres Hombres
Alabama Shakes – Sound & Color

Laura

I’d listen to the following podcasts:

Bobby Bones Show
4 Things With Amy Brown
Work, Play, Love

Emily

The following music makes my top three.

Danny Malone – We the Tigress, They the Wildebeast
Glen Hansard & Marketa Irglova – Once
Les Miserables

Stacy

This is pretty much an impossible question for me since I love so many albums. Because of that I will select the album I could listen to forever from the last full year of music creation (2019).

The National – I am Easy to Find

Scott

I’m jamming to the following three albums and sneaking in these three podcasts…

Albums
311 – The Blue Album
Kings of Leon – Only by the Night
Red Hot Chili Peppers – Stadium Arcadium
Podcasts
Joe Rogan Experience
The Pat McAfee Show
2 Bears, 1 Cave

John

Depends on what mood I’m in. I start off with 1 or 2 and let Spotify recommendations take over.

Thievery Corporation
Jazz – Miles Davis, earlier stuff, before the 80s

Joey

When I’m coding I like to listen to bubble gum pop because it helps me get into a flow and doesn’t require much thought. My next two are kind of cheats because I want a variety of artists so I picked out soundtracks.

Ting Tings – We Started Nothing
Pretty in Pink soundtrack (chosen because there was no official soundtrack released for Ferris Bueller’s Day Off)
Lost Body soundtrack

Dan

These three albums are all I’d listen to.

Tom Petty – Wildflowers
U2 – Josua Tree
Rolling Stones – Gimme Shelter

Jack

Just give me these two albums and I’m set.

Metallica – The Black Album
Michael Jackson – Thriller

Megan

As you can see these are very random lol. 1 and 2 are rather chill, but when I need to feel extra I must bring out the Houston Diva!

All The Band Camino Songs
Ben Rector
This is Beyonce Spotify Station

Tina

I’m pretty sure these two items would have me covered forever!

My personal “All the Jams” playlist on Spotify
Harry Potter audiobooks read by Stephen Fry

Caroline

Click play on these three albums and I’m good to go!

Frank Ocean – Channel Orange
Queen – Greatest Hits
Sublime – Sublime

If you had to choose one thing to listen to from now on what would you choose? And what would make your top three? Let us know what you would listen to forever on Facebook or Twitter.

/by

March Running Playlist Additions – 10 Must-Add Songs

Refresh your tunes with these March running playlist additions

We’ve got more tunes! Often times one song (or several!) can power you through a tough time during an intense workout or a long run. That’s why we’ve created this #WeLiketheSoundofThat playlist! We share every song on Twitter. Follow us so you know what’s next. We’ve taken 10 recent songs and put them in this convenient blog. Listen to the playlist (100+ songs and counting) and refresh your music with these March running playlist additions. Remember, when training keep the volume low enough or don’t use headphones so you can listen to your surroundings.

Born This Way – Lady Gaga

Prepare to skip the warm-up if your running playlist kicks things off with this song. Get ready to get moving when you click plan because you were born this way!

Fly Farm Blues – Jack White

When new school goes old school. When this song first comes on you might think it’s an oldie, but just wait. The electricity pours out and will energize you on your run!

Fancy – Yeah Yeah Yeahs

Keep the energy going with this back-and-forth ballad. The drums and guitar take turns while you keep pushing forward, one step at a time.

Highway to Hell – ACDC

This classic is on plenty of running playlists, so of course it’s here! Sing along with the chorus, just make sure your run takes you back to where you started and not to the highway…

Golden Rule – Charles Bradley

Bradley lost his battle with cancer in 2017, but his songs and message live on. He pours his soul into his music and Golden Rule is no different. Perfect for gaining perspective on your next run.

Runaway – Bon Jovi

Your instincts tell you do dance when you hear this song. If that’s how you warm up before a run who are we to stop you? Get those feet moving!

Everything You’re Breathing For – The Parlor Mob

There’s just something about good ol’ rock and roll that gets folks moving. This crew taps into that sensation on this jam and many of their others. Try not to play air guitar or air drums, we dare you…

Wildcat – Ratatat

No lyrics? No problem. If you’re really wanting to focus during a speed workout this song will get you there. Plus, it sounds like a wildcat is chasing you. Pro tip – don’t listen to this while trail running!

Lost In Yesterday – Tame Impala

This is off Tame Impala’s latest album and it’s futuristic sound will make you feel like you’re flying on your next run.

Madness – Muse

Start slow. Let this be your warm up. You’re getting loose. Starting to feel good. Things start picking up around the 2-minute mark. Get ready to pick it up when the electric guitar kicks in at 2:45!

Utilize this running playlist update before you take off for your next run. These 10 songs can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you! Is there something you like that we didn’t list? Let us know on Facebook and Twitter.

/by

Make it to Your Morning Run with these 6 Tips

Get out the door for your morning run with this helpful advice

You hear that? That’s your alarm clock going off earlier than normal. Your schedule calls for an early morning run. Now the internal battle begins because your bed is so comfortable and you were really enjoying sleep. Every runner battles themselves in some way every morning. Use one or all six of these tips to make your morning run!

Runner gives two thumbs up during 2019 3M Half Marathon while listening to music. Runners can make their own playlist to help them get up in the morning for their morning run.

Make a playlist that you’ll give two thumbs up!

Create a playlist you love

If you listen to music, knowing you’ll jam during your morning run will help you get up. Set the playlist to coincide with the duration of your run or make a list and put it on shuffle. Singing along will help get you going and make the miles fly by. Need some song recommendations? Follow us on Twitter and check out our #WeLiketheSoundofThat campaign. We’re compiling the songs on this Spotify playlist!

Sleep in your running clothes

Simplify your morning routine and sleep in your running clothes. Take this a step further and put your running shoes and socks by the door. Pack everything you’ll need for the day if you don’t plan to come home after your run. Pro tip: before you get in bed make sure the clothes are clean and weren’t previously used on a run!

Go to bed early

Getting more sleep is a great way to wake up refreshed and ready for your morning run. It also helps get you in a daily rhythm. Wake up early, complete your run, have a great day, go to bed early, repeat. If you have trouble going to sleep try eating dinner earlier, watch your favorite show before you lay down, or read a book in bed. Try to avoid looking at any screens an hour before bed. 

Put your alarm out of reach

Place your alarm somewhere where you have to get out of bed to turn it off. This tactic gets your body moving and reduces the chances that you hit the snooze button. Put it next to your toothbrush, in the kitchen, or in your running shoes. Just make sure the alarm is set and the volume is loud enough to hear in the bedroom. Pro tip: if you use your phone, set your favorite song to go off when it’s time to get up.

Simplify your run

If you’ve just started running, start small and work your way up. Longer runs can seem daunting at first, increasing the chances you stay in bed. If you’ve just started running, alternate running and walking. Eventually, you’ll eliminate walking. You can also start out by running 15 minutes and increase your time on subsequent runs. Plan your route, know it, and make sure someone else knows the route. This increases your safety and provides benchmarks so you know how much running remains.

Reward yourself

Quite possibly our favorite tip for getting up early for a run! Your reward can be as simple as indulging on your favorite snack or as grand as a massage at the end of the month. Eventually, you’ll need to make the rewards more difficult to achieve. This will help you progress in your training and keep you from spending so much money.

Completing an early morning run gets your day started and knocks one more thing off your to-do list. Use one or all of our tips to jumpstart your morning. Is there a trick you use that we didn’t mention? Let us know on Facebook or Twitter!

/by

January Running Playlist Additions – 10 Must-Add Songs

Refresh your tunes with these January running playlist additions

We’ve got more tunes! Often times one song (or several!) can power you through a tough time during an intense workout or a long run. That’s why we’ve created this #WeLiketheSoundofThat playlist! We share every song on Twitter. Follow us so you know what’s next. We’ve taken 10 recent songs and put them in this convenient blog. Listen to our playlist (100+ songs and counting), check out November and December’s additions, or refresh your music with these January running playlist additions. Remember, when training keep the volume low enough or don’t use headphones so you can listen to your surroundings.

Never As Tired As When I’m Waking Up – LCD Sound System
Seriously though, this is why it’s tough to get up in the mornings and why you need an accountability partner! Put this tune towards the front of your playlist and let it wake you up as you’re waking up your body.

Wildcat – Ratatat
Straight jam out with Ratatat on your playlist! This beat will get you going for sure. Pro tip: don’t listen while trail running because it does sound like a wildcat.

Give Up the Funk – Parliament
Sometimes you have to get a little funky. You don’t have to wear bell-bottoms while you run to let the groove of this jam take you over. We NEED the funk!

Right On Time – OAR
Add this song to your playlist. Trust your training. Follow your race day plan. Soak up the on-course energy. You’ll cross the finish line right on time!

Fill in the Blank – Car Seat Headrest
Fill in the Blank’s various guitar rifts start early and keep this tune moving forward. It’ll pick up the pace a little, so make sure you’re ready to kick it up a notch when you hear this come on.

Chop Suey! – System Of A Down
There are times when we all need something a little heavy to get us going. This jam scratches that itch. Strategically place it where you need it and let guitar shredding wash over you.

House Of The Rising Sun – The Animals
This classic starts off just a tad slower than some others. But don’t worry, when you hear the organ kick in around the 40-second mark it’s about to get you going!

Fancy – Yeah Yeah Yeahs
Let the drums set your pace. Get into a nice groove. One stride after the other. On your way to that fancy commemorative spinner finisher medal.

Everything You’re Breathing For – The Parlor Mob
Add this song to your playlist and let it remind you of everything you’ve done in working towards your goal. All the miles, the early mornings. Each breath is one breath closer to your goal!

Daydreaming – Milky Chance feat. Tash Sultana
Ever catch yourself daydreaming of crossing the 3M Half Marathon finish line? Add this easy-listening jam by Milky Chance and Tash Sultana to your playlist when you make that a reality on Jan. 19th!

Add these January running playlist additions before you take off for your next run. These 10 songs can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you! Is there something you do that we didn’t list? Let us know on Facebook and Twitter.

/by

December Running Playlist Additions – 10 Must-Add Songs

Refresh your tunes with these December running playlist additions

We’ve got more tunes! Often times one song (or several!) can power you through a tough time during an intense workout or a long run. That’s why we’ve created this #WeLiketheSoundofThat playlist! We share every song on Twitter. Follow us so you know what’s next. We’ve taken 10 recent songs and put them in this convenient blog. You can listen to our playlist (100+ songs and counting), check out November’s additions, or refresh your music with these December running playlist additions. Remember, when training keep the volume low enough or don’t use headphones so you can listen to your surroundings.

Future People – Alabama Shakes
This spacey Alabama Shakes jam will have you floating on your run. When the energy in this song kicks up, pick up the pace. Slow down when it relaxes, repeats!

Congratulations – Post Malone feat. Quavo
Set this to play at the end so it reminds you of what you’ll hear once you cross the finish line. Collect your commemorative spinner finisher medal and head to the finish line festival!

Talk On The Street – Greta Van Fleet
Word on the street is everyone can’t get enough of 3M Half Marathon! Play this song at a point on your run when you start feeling sluggish and let the fast-pace rock & roll pick you up.

Where’d All the Time Go – Dr. Dog
Going for a chill run? Put this song on your chill run playlist. It’s always good to get out for a relaxing run, especially if you’re recovering from a hard workout. Pro tip: take your pup on your chill run!

Footprints – Sia
Not feeling your run today? Put this Sia song at the front of your playlist and let the positive vibe wash over you as you get into a groove.

Colors – Black Pumas
Next time you’re on a run, take a minute to soak in all amazing colors. Appreciate all that surrounds you as you listen to Austin’s own and recently Grammy-nominated Black Pumas.

Enter Sandman – Metallica
Some times you wake up, but you don’t really wake up. You’re in a fog, stumbling to get your shoes on. Click play, turn the volume up, and let Metallica wake you up!

I’m Bad, I’m Nationwide – ZZ Top
You know that feeling when you’re on a run and you’re feeling it? Everything feels right as you you knock off mile after mile. ZZ Top took that feeling and put it into song form! Pro tip: remember, you’re bad!

Moondance – Van Morrison
Another perfect song for a slower-paced recovery run. Remember, Van Morrison wants you to know that Sunday, January 19th, is a marvelous day for a half marathon!

Thunderstruck – AC/DC
THUNDER!

Add these December running playlist additions before you take off for your next run. These 10 songs can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you! Is there something you do that we didn’t list? Let us know on Facebook and Twitter.

/by

November Running Playlist Additions – 10 Must-Add Songs

Refresh your tunes with these November running playlist additions

Often times one song (or several!) can power you through a tough time during an intense workout or a long run. That’s why we’ve created this #WeLiketheSoundofThat playlist! We share every song on Twitter. Follow us so you know what’s next. We’ve taken the most recent 10 songs and put them in this convenient blog. You can listen to our playlist (100+ songs and counting) or refresh your music with these November running playlist additions. Remember, keep the volume low enough or don’t use headphones so you can listen to your surroundings and stay safe while training.

I Like Dirt – Red Hot Chili Peppers
The Chili Peppers have been at it for years. This isn’t one of their major radio hits, but this jam will have you quickly pick up the pace. Pro tip: best listened to if going on a trail run!

Busted and Blue – Black Pistol Fire
Black Pistol Fire call Austin home, but that’s not the only reason they made this list. They have several albums and this song is just the tip of the iceberg for running playlist-approved songs.

Shake It Out – Manchester Orchestra
Not feeling motivated for your run? Sometimes a song just tells you what to do. Pro tip: make this the first song of your playlist and get ready to shake it out!

Good Times Roll – The Cars
You thought this list would be all newer songs? Don’t limit your playlist. The tempo for this song is slower than the others. Pro tip: set this song for your recovery run or cool down and let the good times roll.

Stayin’ Alive – Bee Gees
We’ve often heard runners claim to use this song as their running mantra. Of course it’s on this November running playlist update! Pro tip: set this song towards the end of your long run.

Remember to Breathe – Sturgill Simpson
We’ve got some rock and some classics so of course we added some alt-country. We doubt you’ll forget to breathe, but play this song when you need to slow down the pace and catch your breath.

Southern Point – Grizzly Bear
Don’t let Southern Point’s slow start fool you. It picks up around the 1:05 mark. If you hear this song pop up, use those 65 seconds to recover before you pick up the pace again.

Currency – The Black Angels
Another Austin group that rocks out first and asks questions later. The song is slow and methodical, making it the perfect warm-up or cool-down song.

Keep the Wolves Away – Uncle Lucius
You hear the wolves howling? Those are the voices in your head telling you to cut your run short. They want you to end your workout early. Pro tip: put this song towards the end of your running playlist when you need a reminder to keep the wolves away.

Takin’ Care of Business – Bachman-Turner Overdrive
Put this song anywhere in your playlist and let it be a reminder of what you’re doing and why you’re doing it. You’ve, set goals, you’re working towards them, and you’re takin’ care of business!

Utilize this November running playlist update before you take off for your next run. These 10 songs can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you! Is there something you do that we didn’t list? Let us know on Facebook and Twitter.

/by