6 Signs You Need to Take a Day Off from Running

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Take a day off from running if you exhibit one of these 6 signs

If you are a regular runner, you know how you can get stuck in a rut during training. Perhaps you skip your rest day thinking you can get ahead. You may train longer and eat healthier, but you are not getting any faster or stronger. Sounds like you’re overtraining. Rest days are vital and the key to preventing overtraining. By overtraining, your body doesn’t have the opportunity to recover. This results in getting stuck into the black hole called overtraining. Check for these 6 signs to see if you need to take a day off from running. 

6 signs you need a rest day

1. Tired

If you feel exhausted, sore, or fatigued even after getting 7-8 hours of sleep, take a rest for a day or two. This will aid in your body’s recovery process and give your muscles a chance to heal. In addition to a rest day, follow these tips that’ll help you balance life and training better.

2. Not sleeping

You need a rest day if you still feel fatigued after 7-8 hours of sleep.

If you are having trouble sleeping, it is a sign that your nervous system is working overtime. Lack of proper sleep results in poor performance. It could also inhibit the conversion of carbs to glycogen. Avoid scrolling on your phone before bed. Establish and follow a bedtime routine to signify to your body it’s time to sleep.

3. Dehydrated

If you feel super thirsty constantly or the color of your urine is dark yellow, it is a sure sign of dehydration. Exhausted adrenal glands start releasing cortisol, also called the stress hormone, resulting in an increased demand for water. Without proper hydration, the body reaches catabolic state, a condition that can include extreme fatigue, joint and muscle pain, and sleeplessness.

4. Sluggish during run

Every runner experiences a bad workout every now and then. If you feel weak and slow during several workouts, it is a red flag. Your body may not be getting time to recover making you feel fatigued and tired.

5. Mental burnout

Mental exhaustion is a major symptom of overtraining. Though it is normal to feel like not working out every once in a while, if this becomes regular it may indicate a deep physical and mental burnout. Your body is so worn out that your desire to run may not be as high as it normally is. Running can reduce your stress, but it can also increase anxiety if you don’t take a rest day.

You need a rest day if you experience burnout from overtraining.

6. Abnormal heart rate

An elevated or reduced heart rate is also an indication of exercise-related stress. If your body isn’t responding how it normally does then you need to take a day or two off from running. If it persists you need to visit your doctor. Pro tip: become a more efficient runner with this advice on how to breathe properly.

Rest is extremely beneficial

Remember, rest and recovery are great for your body. They provide the opportunity for you to make mental and physical repairs. Take your rest days and make sure you’re sleeping well. Pair that with proper nutrition and hydration and you’ll breeze through your training. Remember, if you experience these red flags your body is telling you to take a day off from running.

The 2025 Ascension Seton Austin Marathon Shines a Spotlight on Service Industry Professionals

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Registration initiative aims to support the community from service line to finish line

The Ascension Seton Austin Marathon, Half Marathon, & 5K, announces 2025 to be the Year of Service Industry Appreciation. This initiative shines a spotlight on the city’s food and beverage workers, acknowledging their vital role in crafting Austin’s rich culinary landscape and vibrant culture. The 2025 event is set to take place on President’s Day Weekend, February 14-16 in downtown Austin, Texas.

In a gesture of gratitude and recognition, the Austin Marathon is offering a special 50% discount on registration fees for the food and beverage industry employees, encouraging them to step from the service line to the start line. They can select from the three distances of 26.2 miles, 13.1 miles and 5k. This initiative follows the tradition of celebrating various community pillars, such as teachers, nurses, and public servants in previous years, highlighting the marathon’s commitment to inclusivity and community support.

Philip Speer, Culinary Director/Operating Partner at Assembly Hospitality and Founder of Comedor Run Club, a space for those in the restaurant business to connect over health habits, expressed his enthusiasm for the initiative: “The Austin Marathon’s commitment to the food and beverage professional this year is a remarkable acknowledgment of our hardworking community. It’s an opportunity for those of us dedicated to providing hospitality to others to unite, celebrate, and challenge ourselves in a different arena. We are thrilled to lace up and hit the pavement, showcasing the strength and spirit of Austin’s hospitality professionals.”

“This year, we’re proud to dedicate the race to those who serve our community day in and day out,” explains Tina Teich, Marketing Manager of High Five Events. “ It’s an opportunity for us to give back, offering a moment in the spotlight to these hardworking professionals.”

Registration is now open with application processing starting March 1st. Eligible participants are encouraged to register early, as discounts are subject to availability and will be processed on a rolling basis. To qualify, employees must provide proof of current employment at qualifying establishments within Travis County. Accepted applicants will receive a discount code via email for online registration at YourAustinMarathon.com.  More information on the application process can be found here.

 

About the Ascension Seton Austin Marathon®: Since its inception in 1992, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 50 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.

About High Five Events: High Five Events is the parent company of the Austin Marathon, Half Marathon & 5k, 3M Half Marathon, CapTex Triathlon and Kerrville Triathlon Festival. With over 150 years of combined experience, the High Five Events team specializes in organizing large-scale events across diverse venues, solidifying their presence on the Inc. 5000 List of Fastest Growing Companies in 2019 and 2020.

Ascension Seton Austin Marathon Sponsor and Global Leader in Active Recovery, OOFOS, Gifts Medical Staff with 500 Pairs of Footwear

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The Recovery Footwear Brand Backs Up Feel Good Mission with Charitable Giving

 As part of the larger partnership between OOFOS and the Ascension Seton Austin Marathon, Half Marathon, and 5k, OOFOS is gifting 500 pairs of shoes to the medical staff of Ascension Seton Medical Center Austin, including the Event Medicine Team and ED teams activated and on standby for the race day. Ascension Seton Medical Center Austin has a large team of runners participating in the race, and the OOFOS donation highlights the brand’s dedication to supporting the teams as both marathon athletes and hardworking medical professionals.

While the marathon is set for February 18, 2024, the footwear donation will extend beyond race day as a crucial part of active recovery and support for long hospital workdays, additional event medical staffing and even future marathon training for Ascension Seton’s internal team. OOFOS has a history of supporting nurses and medical professionals, from donating more than 3,000 pairs during the height of the COVID pandemic, providing $120k worth of footwear to all nurses at the Dana-Farber Cancer Institute in Boston in 2022, to providing year-round, exclusive discounts on OOFOS.com.

“OOFOS’ mission is to make you feel better. And we can do that by showing our appreciation for those who take care of us and make us feel better every day,” said Darren Brown, Head of Marketing at OOFOS. “We understand how demanding the medical profession can be and we are happy to support the Ascension Seton medical teams throughout long shifts or during Active Recovery on their off days.”

OOFOS, the global leader in Active Recovery footwear, recently signed on as the Official Recovery Footwear Sponsor and Presenting Sponsor of the FloTrack Live Broadcast for the Austin Marathon weekend. OOFOS will be on-site throughout the weekend to celebrate the event with surprises and

one-of-a-kind activations at the Official Shakeout Run and Health & Fitness Expo leading up to the event, as well as bringing the party to the OOFOS Finish Line Festival – Recovery Starts Here. The Festival will include an interactive installation where participants can revel in their success and “feel the OO” after crushing the marathon, half marathon, or 5k. The goal of the sponsorship is to not only share the active recovery benefits of OOFOS with runners and visitors alike, but to honor the Ascension Seton team’s hard work every day and celebrate with their marathon team over the race weekend.

“Ascension Seton is extremely appreciative of the generosity by OOFOS to provide 500 pairs of recovery shoes to our Ascension Seton medical teams. I am immensely proud of the work they do day in and day out 24/365 to ensure the highest level of care for our patients in their most vulnerable moments,” says Adam N. Bauman, MS, RPh, Vice President of Orthopedics, Sports and Rehabilitation Services at Ascension Texas.

The unparalleled benefits of OOFOS are ideal for both athletes and medical staff constantly on their feet each day. OOFOS recovery footwear features proprietary OOfoam ™ technology, proven to absorb 37% more impact than traditional foam and combined with a patented footbed design, cradle the heel and arches for the optimal combination of soft and stable support. The full line of OOFOS has received the APMA (American Podiatric Medical Association) Seal of Acceptance and delivers the greatest amount of breadth in the category, allowing anyone, of any occupation or active lifestyle to benefit from having Active Recovery as part of their everyday health, wellness and performance routine.

 

About the Ascension Seton Austin Marathon®: The Austin Marathon, Half Marathon and 5k will celebrate its 33rd year running in Austin, Texas on Feb. 18, 2024. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. With start and finish locations just a few blocks apart, and within walking distance of many downtown hotels and restaurants, the Austin Marathon is the perfect running weekend destination. The event is owned and produced by High Five Events, one of the largest privately owned event production companies in the United States.

About OOFOS®: OOFOS is the global leader in recovery footwear, founded by a team of industry veterans looking to help runners and fitness enthusiasts recover better from their workouts. Made with revolutionary OOfoam™ technology, OOFOS are designed to absorb 37% more impact than traditional footwear. They reduce stress on joints to keep anyone, of any activity level, feeling their best. From professional athletes to casual walkers, OOFOS footwear will make your hard-working feet and body feel better – all you have to do is feel the OO. For more information, go to www.oofos.com.

About Ascension Seton: In Texas, Ascension operates Ascension Providence in Waco and Ascension Seton, which includes Dell Children’s Medical Center, the region’s only comprehensive children’s hospital and pediatric Level I trauma center, and Dell Seton Medical Center at The University of Texas, the region’s only Level I trauma center for adults. Ascension Seton partners with Dell Medical School at The University of Texas at Austin and shares a common vision of transforming healthcare through a focus on quality and value. Serving Texas for more than 120 years, Ascension is a faith-based healthcare organization committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. Ascension is one of the leading non-profit and Catholic health systems in the U.S., operating 2,600 sites of care – including 139 hospitals and more than 40 senior living facilities – in 19 states and the District of Columbia. Visit www.ascension.org and www.dellchildrens.net.

Ascension Seton Austin Marathon 2024 Showcases Global Talent and Community Support

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Austin Embraces Thousands in a Day of Athletic Excellence and Citywide Celebration

The streets of Austin were alive with energy and camaraderie this past weekend as nearly 19,000 registered runners from all 50 states and a record-breaking 50 different countries converged for the Ascension Seton Austin Marathon, Half Marathon and 5k on February 18, 2024. The event, renowned for its scenic route and vibrant atmosphere, culminated in a celebration of fitness, community, and remarkable achievements.

The Health and Fitness Expo, having achieved a sell-out status with exhibitors, took place on Friday and Saturday prior to the race, establishing an electrifying kickoff for a weekend of inspiration. Both participants and visitors were treated to an extensive showcase of the newest health trends, cutting-edge running gear, and vital nutritional insights, setting the stage for an unparalleled race day experience.

The weather couldn’t have been more perfect for marathon day, with clear skies, no wind and cool temperatures providing ideal conditions for runners. The event kicked off with an emotional rendition of the National Anthem by Grammy-nominated Gina Chavez, setting a patriotic and unifying tone for the day ahead. In a nod to innovation and sustainability, the new Tesla Cybertruck led the way as the marathon’s lead vehicle, symbolizing the cutting-edge spirit of both the event and the city itself.

In an impressive display of athleticism and endurance, George Onyancha clinched the title of male marathon winner with a remarkable time of 02:19:07.1, while Damaris Areba led the female marathon category, crossing the finish line at 02:38:52.0. Both victors, vying for a share of a $20,000 prize purse, repeated their triumphant performances from 2023, showcasing their consistent dominance and dedication to the sport. The half marathon also witnessed fierce competition, with John Bowers emerging victorious in the male category with a time of 01:08:06.2, and Sarah Jackson leading the female half marathoners with a time of 01:18:13.0. Their exceptional performances underscored the depth of talent present at this year’s event. The FloTrack Live Broadcast presented by OOFOS captured the elite field competition. The playback can be found HERE.

As runners crossed the finish line, they entered the vibrant OOFOS Finisher Festival downtown. This lively celebration spanning four city blocks featured snacks, hydration stations, food trucks, and live music in the EIGHT Beer Garden where Tito’s drinks were also served, offering a fitting conclusion to a day that celebrated both individual achievement and the collective spirit of the community.

The Austin Marathon would not have been possible without the support of the City of Austin, Austin Police Department, Department of Public Safety, CapMetro, and Travis County EMS., and all the 2500 volunteers that played a critical role in the seamless execution of this event. Their unwavering support and dedication ensure the Austin Marathon remains a highlight on the global running calendar. Sponsors, included Ascension Seton, the Moody Foundation, Fleet Feet Austin, GU, OOFOS, Nuun, EIGHT Beer, Evamor, Super Coffee, Tito’s Handmade Vodka, SPIbelt, H-E-B, Favor, BPN, StretchLab, KXAN, Fogo de Chao, Austin Sports Commission, FloTrack, FinisherPix, Texas Drain Specialist, and Lifetime Fitness. Their commitment to the success of the marathon and the health and wellness of the community was evident throughout the weekend.

Registration is open for the Austin Marathon, Half Marathon and 5k scheduled for February 16, 2025. Special pricing is set at $129 for the marathon, $109 for the half marathon, and $59 for the 5K.  Participants of this year’s race can see their results on the Austin Marathon website and continue to share their memorable experiences on Facebook, Twitter, and Instagram. Runners can expect their FinisherPix race day photos to be ready in 24-48 hours after the race.

About the Ascension Seton Austin Marathon®: Since its inception in 1992, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 50 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.