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Calm Pre-Race Nerves With These 5 Tips

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Ready for the big race?

We know you’re on edge, but don’t worry. Pre-race nerves are totally normal – even seasoned runners feel them too. Don’t sweat it though; there are lots of ways to keep those butterflies under control so can focus on that finish line like a champ.

1. Be Prepared

Stop doubt before it happens. Make

 a list and prepare everything the night before. Have your clothes, shoes, and bib laid out. Leave stuff you don’t need at home or with a member of your cheer crew. Charge your phone all the way to 100% and leave plugged in until you have to leave.

Is your playlist ready to go? We suggest a service where you don’t have to depend on service and can download the playlist like Spotify premium so you don’t have to worry about any interruptions to your tunes. 

2. Set Your Motivation

Why are you here? Remind yourself of your motivation and purpose for signing up.  Maybe you want to try something new to prove you could. Maybe you’re shooting for that PR. Maybe you’re showing your kids that exercise is part of a happy life. Try and embrace the added adrenaline or excitement and use it to perform with confidence in why you’re running today. If you haven’t set a goal yet, check out some tips for setting goals.

3. Stop Thinking About it So Much

We know, easier said than done, but at some point, you’ve got to lace up your running shoes and start your warm-up routine. 

Distract yourself with other things like talking to others around you, taking some pre-race selfies, participating in the pre-race warm-up, dance it out.

Trust us, you’re prepared. Evaluations can wait until much later. In our opinion, you should give yourself a few days to reflect before you jump into a full race report. The journey is the accomplishment.

4. Use the restroom

This isn’t the most glamorous advice but hey, it is important. Always make the attempt before your start time. 

5. Breathe

While it may seem like simple advice, it’s incredibly common to experience an increased heart rate and faster breathing once you get on-site. Take a moment to close your eyes and remember your training. Collect your thoughts and take deep breaths in through your nose and out through the mouth.

You got this!

How to Fuel Your Training During the Holidays

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How to Fuel Your Training During the Holidays

The holidays are upon us, and along with that comes holiday treats, cookie swaps, family dinners, late-night snacks at parties, and more.

If you’re worried about how to include seasonal treats and fuel your training, never fear! Enjoying holiday treats will not automatically lead to poor results in training and performance, and there is a way to approach those holiday traditions that will enable you to maintain a healthy mindset and establish sustainable habits this holiday season. Use the following guidelines to support your training and promote recovery while enjoying traditional holiday favorites.

  • Continue to eat consistent, balanced meals and snacks with carbohydrates, protein, fat, and colorful fruit and vegetables throughout the day. “Saving up” for a holiday feast and skipping meals can set you up for unintentional overeating without satisfying your hunger. Additionally, skipping meals can lead to you missing out on the key nutrient timing opportunities around workouts that are needed for optimal performance and recovery.

  • Include your favorite holiday treats in your fueling plan. It’s much healthier for your mind and body if you include the foods that you enjoy in your fueling plan instead of trying to avoid them altogether or stressing over them.

  • At holiday gatherings, build a performance plate for runners. Fill half of your plate with colorful fruit or vegetables, one fourth of your plate with your favorite source of protein, and use the remainder of your plate for your favorite side dishes, snack type foods, or desserts.

  • If you are asked to bring an entree or side dish to a party, volunteer to bring one that is fruit or vegetable-based so you will have that as an option.

  • Savor your favorite treats. Don’t settle for a “healthy” version if it’s not what you really want to eat. If you look forward to Aunt Susie’s pumpkin pie every year, have a slice topped with whipped cream and enjoy it!

  • Drink alcohol in moderation. Drinking alcohol in excess can cause dehydration, interfere with sleep, and impair protein synthesis and muscle recovery. Additionally, having an alcoholic drink or two immediately after a workout could possibly prevent you from eating or drinking the nutrients your body will need for optimal muscle recovery. Have a recovery snack or meal prior to imbibing in alcohol, and know your personal limits.

  • If you do overindulge at a holiday gathering, don’t stress over it, and don’t feel as though you need to restrict food or exercise harder the following day to overcompensate. Give yourself some grace, proceed with your workouts as planned, and continue to have consistent, balanced meals with plenty of fluid.

Above all, remember that allowing yourself to enjoy good food with friends and family is an important part of a sustainable fueling plan. Food is more than fuel; it’s also memories, emotions, traditions, and social connections. A few days of holiday eating won’t derail your training, but stressing over every bite may have an effect on your mental and emotional health and may prevent you from fueling adequately in the future. Train hard, recover harder, eat foods that support your training and emotional/mental health, and don’t forget to have fun!

Written by: Maria Rowe, RDN, LDN, CPT

maria@mariarowenutrition.com

Instagram: @mariarowenutrition

mariarowenutrition.com

Maria is a registered dietitian, personal trainer, and competitive masters runner. She helps athletes of all ages and abilities develop sustainable nutrition habits for athletic performance and life. She will be competing in the elite field of the 2023 3M Half Marathon and Ascension Seton Austin Marathon.

Places to Train in Austin

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Austin will spoil you with a slew of running options offering excellent opportunities for fitness enthusiasts, runners, and marathoners to explore their skills. This article will walk you through some of those fascinating terrains.

Four excellent running places in Austin

There are plenty of them. But we have zeroed in on a handful that are known to provide a vivid running experience.

1. Lady Bird Lake Trail

Austin has something to offer to every runner from pro down to a rookie. So if you are a newbie, you have the 3.2-mile loop between the South First Bridge and the Mopac Bridge to explore. Marked by two water stops, this loop is short and easy to navigate. However, this area also boasts of longer trails that are seven miles and 10 miles respectively which are meant for the more experienced runners.

2. McKinney Falls State Park

Located well within the city limits, this is one of the best places to train in Austin. This park has breathtaking scenery and waterfalls, and is home to two prominent running trails. These winding trails not only stretch for miles, but they also have elevations that rise to more than several hundred feet. This area is perfect for those of you who are contemplating participating in the Austin Marathon. But also, if running is your passion or a stress buster, this place is a must-visit.

3. Barton Creek Greenbelt

Located in the heart of the city, this place is inundated by miles of trees, along with various waterfalls, and limestone cliffs. Starting from Zilker Park, this trail provides a good opportunity for runners to test their skills. From navigating around uneven terrain to conquering the Hill of Life at the end of the trail.  The trail is known as the seventh-best running trail in Austin.

4. Travis Heights

Some neighborhoods are also great places for training in Austin, like Travis Heights. It is easier to run in neighborhoods as you can continue doing it regularly without any limit. Travis Heights is a quiet residential neighborhood dotted with hills that offer peace, and the freedom to explore your running prowess to the fullest.

Conclusion

With a wide variety of running trails, Austin is truly a runner’s paradise. A place where you can realize your marathon dreams, amp up your fitness regimen, or simply feel the magic of tearing through the force of the wind for the fun of it. 

How Runners Can Make Every Day Earth Day

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Every morning, when you wake up and get into your running shoes, what is that one thing that motivates you to go out and do the hustle? Besides the obvious desire to remain fit, the beauty of the Earth itself is a tremendous motivator that makes us want to head out and experience the wonders of nature on foot.

Whether you like to run across a sandy beach or in a park with tall trees, running is so much more fun when done in the lap of nature. The fresh breeze blowing through your hair, the vast expanse of greenery, the pleasant chirping of birds, and the soothing sound of water trickling offer the ideal setting for a run.

If you enjoy running in natural settings and admiring the beauty of the Earth, then you may find that you enjoy doing your part to ensure that it remains the same for a longer time. It is no secret that the Earth is suffering a slew of problems, such as global warming and climate change. With a few small changes, we can help make every day Earth Day!

Check out the following suggestions for some fantastic ideas on how you can make a difference.

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 Moss 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. At present, 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 Jug Water Bottle

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.