Posts

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!

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.

Increase strength and get leaner when you include cross-training this summer with Camp Gladiator

There are some days where it feels like summer is already here. That means the constant heat and humidity is right around the corner! Most runners reduce the number of long runs from their training because of these conditions. As we know (because we’re runners too!), runners want to consistently better. Add Camp Gladiator workouts to your running schedule and include cross-training to your summer workouts. The benefits will be numerous when fall arrives. Check out the following 8 reasons you should include their 4-week training cycles.

CG trainers cheer on runners at the 2019 3M Half Marathon. Expand your summer training with Camp Gladiator trainers!

Expand your summer training with Camp Gladiator trainers!

Don’t forget! The Camp Gladiator crew warmed you up before the 2019 3M Half Marathon and cheered for you as you charged to the finish line.

Camp Gladiator Benefits

  • 4-week training cycle provides variety and proper progression to keep your body able to do what you love
  • Increase and maintain strength in your upper body, lower body, and core
  • Full-body workouts make you a more well-rounded athlete
  • Improve posture and strength for your long races and those final miles
  • Train in ALL planes of motion, not just the repetitive linear motion (like swimming, biking, running)
  • Reduced chance of injury by training different muscles and foundational movement patterns
  • Build speed and endurance with the training volume and intensity provided at camp
  • Increased agility, balance, and coordination will help you move better and more efficiently

Visit Camp Gladiator to get started and find an Austin location near you! Not in Austin? Find a workout near you.