4 Taper Tips: Focus on Controlling What You Can Control
in Blog postGet to the start line ready to roll with these taper tips
The Taper. If you’re unfamiliar, tapering refers to the reduction in volume and intensity of your workouts leading to race day. You’ve been running for months, increasing your mileage, getting better and better. Your body is in training mode and it can be difficult to turn that off. Follow these taper tips to effectively utilize the extra time you now have. Continue to follow your training plan, implement these taper tips, and get to the Ascension Seton Austin Marathon or Austin Half Marathon start line ready to run your best!
Take care of yourself
This is vital and something you should’ve been doing since you began training! However, it becomes even more important leading up to Feb. 16th. Your training has introduced more miles than normal, early wake-up calls, and a reduction in time for yourself. Tapering your miles means you’ll have more time for self-care. Spend an extra 30-60 minutes a day foam rolling and stretching. Schedule a massage. Make sure you’re getting plenty of sleep.
Dial-in your nutrition/hydration
Keep an eye on your calorie intake! You burned more calories during training than you will when you taper. Adjust accordingly so the pounds you shed during training stay off! Focus on a balanced diet of moderate carbs, quality protein, and healthy fats. Start hydrating NOW. You should drink 8-10 glasses of water a day. Continue including electrolytes like you’ve done during training. Carry a tube of Nuun with you, pop a tablet into your reusable bottle, and make your water count! Make sure you try the on-course fuel, GU Energy Labs.
No new workouts
Just like nothing new on race day, no new workouts when tapering. This includes everything from a pick-up basketball game to lifting heavy weights at the gym. You don’t want to run the risk of spraining your ankle or pulling a muscle. Stick with what’s comfortable. If that’s running or cross-training (swimming, cycling, etc.), focus on less-intense and lower-volume workouts.
Sidetrack yourself
An increase in your mileage could mean you’re behind on your favorite show. Maybe you haven’t read those new books you got for Christmas. Now’s the time to distract yourself from the fact that you aren’t running as much as you have been. Spend a couple of hours binging your favorite show. Grab that new book and read at your favorite park. If you find yourself getting antsy because you’re not moving, try to foam roll or stretch while watching your favorite show. Or try reading your book while riding a stationary bike.
Follow these taper tips so the taper doesn’t frustrate you or stress you out. The sudden addition of extra time and the feeling that you should be running can be confusing. Follow these taper tips and focus on controlling what you can control. What do you do to get to the start line ready to roll when you taper? Let us know on Facebook or Twitter.
Ascension Seton Austin Marathon and Shokz Strike Harmonic Deal
in Blog postThe headphone company brings music to runners’ ears
The Ascension Seton Austin Marathon, Half Marathon and 5k is excited to announce its partnership with Shokz. The sports headphone company will have a presence at the Austin Marathon Health & Fitness Expo and at the Finish Line Festival. In addition the company is providing Shokz headphones for each of the top 3 female and male winners for the Austin Full Marathon, Half Marathon and 5K and two Shokz headphones as giveaways at official community events. The Austin Marathon, Half Marathon and 5k, owned and produced by High Five Events, takes place on February 19, 2023 in downtown Austin, Texas.
Shokz comment on the partnership is simple: “Austin Marathon is fantastic and Shokz is excited to be a part of this fun event in 2023!”
Shokz is pushing the limits of traditional audio by making bone conduction technology accessible to everyone, allowing for both high-quality sound and situational awareness. Shokz open-ear bone conduction sports headphones help runners stay aware of their surroundings while listening to music and focusing on their performance.
“We’re excited to have Shokz as a partner this year. Their headphones are perfect for runners training for the marathon, half marathon or 5k,” said Jack Murray, co-owner of High Five Events. “Listening to music while running is important to a lot of runners. But being able to hear your surroundings while on the roads is a key factor in what makes these headphones special.”
Anyone interested in seeing the Shokz lineup can do so at the Ascension Seton Austin Marathon Health and Fitness expo at Palmer Events Center in Austin on February 17 from 1 PM to 7 PM and on Saturday, February 18 from 10 AM to 5 PM. The expo is free and open to the public. Online registration for the marathon, half marathon and 5k is currently available but the 26.2 mile and 5k distances are expected to sell out.
About Shokz: Shokz – Be Open, Redefine Your Listening
As a world-known sports headphone brand that focuses on the innovation of bone conduction technology, Shokz is dedicated to providing an extraordinary music experience to users with an open ear design. Shokz open-ear bone conduction sports headphones help runners stay aware of their surroundings while listening to music and focusing on their performance. Website link: https://shokz.com/
