Plantar Fasciitis: What to Know and How It Impacts Your Training

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Ascension Seton’s Dr. Allen breaks down Plantar Fasciitis and its impact on runners

Plantar Fasciitis is an ailment that most runners will experience at some point in their life. Fortunately, there are many options for runners to overcome this injury. The most common symptom is pain in the heel. Typically this occurs in the morning and is aggravated during the push-off phase. Plantar Fasciitis is caused by the tightening and inflammation of the band of fascia (connective tissue) that connects the heel to the metatarsals. This tightening can be caused by a number of factors. One factor can be overly tight calf muscles that pull on the fascia under the foot. Treatment involves reducing inflammation, strengthening the muscles in the kinetic chain, and lengthening the fascia.

Build strength now so you can finish your race strong.

Preventative measures

It is important for all runners to build strength training into their schedule, especially if they’re training for their first marathon. Strength training has proven benefits like maintaining muscle mass throughout the lifespan, reducing injury risk, and improving running economy. Off-season strength training should lay the foundation for more sport-specific training throughout the competitive part of the season. When beginning a strength training program, high repetitions and low weight should be the primary focus. This helps build general strength. As training progresses functional strength is established. This eventually leads to an increase in weight and more advanced exercises like plyometrics and power-focused training at high velocities.

Exercises and recovery

Strength training exercises such as single-leg calf raises can be very beneficial for strengthening the kinetic chain above the foot, reducing the likelihood of developing Plantar Fasciitis. Additionally, runners should incorporate stretching into their training program. This can help avoid overly tight calf muscle that can aggravate Plantar Fasciitis. Foam rolling and traditional calf stretches are both effective for loosening these muscles. Runners can also use a golf ball or other similarly sized round object to roll out the fascia on the bottom of their feet. It is also important that runners wear comfortable running shoes and limit their mileage increases to less than 10% per week.

Don’t let Plantar Fasciitis derail your training and you’ll be all smiles at the finish line.

This advice is intended to be for educational purposes. It’s in no way intended to be a substitute for any treatment prescribed by a doctor. If you are concerned about pain caused by running, Ascension Seton’s team of Sports Medicine physicians will work with you to address your injury. Runners can contact them by calling 512-324-0177. Additionally, they’ll work with you to establish a strength training program to prevent and address your ongoing running injuries. If you are interested in learning more about a strength training program for runners email ascensionperformance@ascension.org. 

About Dr. Allen

Dr. Jakob Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

Tips For Running in Cold Weather

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We’ve all been there. One day you’re running on a mild 60-degree day with the sun beaming down on you, then seemingly overnight the weather drops to near-freezing levels and the wind is howling outside your window. 

When the temperatures dip it can be challenging to get outside, but as long as your gear and mindset are up for a slight challenge you’ll find yourself crushing those runs like never before! We spoke to some seasoned runners and asked them what their best cold-weather-running advice was, and they delivered!

Staying Warm

  • I start chilly and use my effort to warm up. In those temps, I wear a pair of tights, a long shirt, glove liners, and a headband that covers my ears. No jacket is necessary unless it is windy or raining.
  • I dress a layer below what I would normally wear around. For example, I usually wear a hoodie and maybe a light coat over that when going around, but to run I would just wear a long sleeve and maybe a t-shirt as well. Even if you feel chilly before you start running, that’s fine. You’ll warm up quite a bit when you get going.
  • Experiment with layers. Everyone feels temperatures differently. Layers allow precise adjustment. Maybe different materials and thicknesses of long sleeve t-shirts and a vest. Thin cap or gloves if needed. 
  • When it hits 50 for me, I wear gloves. I also get cold very quickly so anything 60ish and below I wear tights. My tops depend on the wind honestly.
  • Try out the website dressmyrun.com; it uses your location, time, weather, and any factors ( such as if you get cold easily ) to tell you how to dress. I used it when I first started running and it was very helpful. 
  • A good hat, socks, and gloves will go a long way in keeping extremities warm. Don’t skimp on those.
  • Hands. Getting proper running gloves this winter was a game-changer.
  • Thin gloves are what I find the most helpful in staying warm during the winter runs.
  • I will typically wear 3/4 running tights or a long-sleeved shirt, a headband to cover my ears, and running gloves. I take the gloves on and off to help regulate my temperature. Below 0 degrees, I wear both the tights and the long-sleeved shirt.
  • You will need less clothing than you think. Last week, I ran 18 miles in 16-degree weather wearing a long sleeve thermal tech shirt, a long-sleeve t-shirt, a wind jacket, and running tights under my shorts. At times, I was almost too hot (the sun helped).
  • It’s only cold at the beginning. The hardest part is getting over the cold mentally. I always say that I can quit after one mile if I’m too cold. I never do.

Staying Visible

  • Not really about the dress, but worth mentioning that colder weather means shorter days. Plan your runs keeping in mind that the sun sets sooner and quicker.
  • When it gets dark visibility is key. A good headlamp is vital in these situations. I can’t tell you how many times when I started hiking and running I would misjudge my timing and end up in the dark.

Staying Healthy

  • Warm-up EXTRA well. Stretch well. Make sure you don’t take your warm-up clothes off until the last minute before your run. Keep moving even when they’re off
  • Make sure the legs will stay warm, the face is covered but breathable, ears are covered and hands are covered.
  • Stay hydrated. Cold, dry air pulls moisture from your lungs and you will still sweat. If you carry a water bottle, be careful, the water may freeze.
  • Transitioning to cold weather running usually brings injuries to new runners as suddenly they run faster and longer. Follow the rules of not progressing too fast and for too long of a distance. Your tendons and ligaments adapt slower than your cardio.
  • If it’s possible, do some warm-up stuff indoors before you head outside. Things like ankle/hip activation or strengthening. Make sure you protect your ears, hands, and neck. I like using a buff/neck gaiter for my neck and my ears if it’s that cold outside. Layers are your friend, if you have too many just tie them around yourself.

Train with Fleet Feet to Run Your Strongest Austin Marathon

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Take Austin Marathon weekend to the next level when you train with Fleet Feet

Whether you’re registered for the 2022 Ascension Seton Austin Marathon or the KXAN Simple Health 5K, training with a group can be one of the most rewarding parts of your running journey. Groups provide camaraderie, friendship, and accountability that can help you achieve more than you might on your own. Check out all the benefits you’ll experience Austin Marathon weekend when you train with Fleet Feet. 

Go further together when you train with Fleet Feet.

“There’s nothing quite like a training group when you’re getting ready for a race,” says Kate Schwartz, a Fleet Feet runner in Asheville, NC. “My fellow runners and I really bond over our shared miles and tough workouts. We’re there to motivate each other and celebrate once the hard work is over. In my experience, training with a group is more fun and more meaningful than training alone.”

To help you tap into the “special sauce” of group training this year, Fleet Feet stores around the country will host marathon, half marathon, and 5K training groups specifically for Austin Marathon weekend. Training begins in November and December, depending on your race distance and store location. 

Plus, with a Fleet Feet VIP Austin Marathon weekend package, you get special access to race weekend perks, discounts, and exclusive merchandise that you can experience with all your newly-made running friends. Still not convinced? Here are three reasons to train with Fleet Feet.

Running friends are your best friends

A 2014 study confirmed the statement that “what doesn’t kill us makes us stronger.” Specifically, the study identified that shared pain brings people together. While this may sound extreme, its application to running makes sense. When we push each other through tough workouts (like Schwartz describes above), that experience helps us stick together. 

Train with Fleet Feet experience Austin Marathon weekend like never before.

What’s more, when it comes to long-distance training, the long run serves as some of the best intentional conversation time we can have. Especially when we run without headphones or other distractions. Runners say that these miles have a big impact on their lives.

“Several of my longest and most fruitful friendships have been molded over the course of many shared miles,” says Ari Perez of Fleet Feet Austin, who spearheaded Fleet Feet’s local partnership with the Austin Marathon. “Something about the shared challenge and humility brought forth by the fatigue of countless miles—it’s difficult to replicate but easy to understand by those who share in the experience. And that, to me, is the beauty of running.”

The group provides accountability

When our schedules are jam-packed or we’re exhausted, it can be hard to get motivated. And that’s OK. Meeting a group provides the built-in motivation we need to get in our first step. And, when we find ourselves grumbling about the work ahead, it’s helpful to know that others are there with us. 

In this blog about accountability from RUNGRL x Fleet Feet, two friends discuss how regularly running together helps them stay on top of their goals. 

Group running can make us happier and more connected

There hasn’t been as much social interaction due to the pandemic. Spending time outdoors with others elevates our mood and helps us find meaning, connection, and contentment. According to a leader in loneliness research, Dr. Julianne Holt-Lumstad, who spoke with Fleet Feet for a podcast all about how our running community can help us live longer, feeling a part of a group also helps you live longer. And it’s hard to beat that science. 

Austin Marathon, Ascension Seton Agree to Title Sponsor Extension

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Title sponsor extension is a result of significant growth since the original agreement in 2019

The Austin Marathon and Ascension Seton have agreed to a long-term title sponsor extension. The agreement will allow the collaboration to continue to grow, further benefiting the fitness community. In addition to growing secondary community events and expanding content creation opportunities, Ascension Seton will remain the Official Medical Provider. Since 2019, the collaboration has helped others establish healthier lifestyles, prevent avoidable injuries, and provide services for injured athletes to recover. The 30th annual Ascension Seton Austin Marathon presented by Under Armour, owned and produced by High Five Events, will take place on February 20, 2022.

Start line of the Ascension Seton Austin Marathon.

“Ascension Seton is excited to establish a long-term collaboration with the High Five Events team in support of the Ascension Seton Austin Marathon,” said Adam Bauman, Vice President of Orthopedics, Sports and Rehabilitation Services for Ascension Texas. “Over the past three years, our collaboration has helped encourage people to remain active in a way none of us anticipated due to the COVID pandemic. Ascension Seton remains committed to supporting our community and partners to ensure the Austin Marathon and other related events are sustainable well into the future.”

More than just a sponsor

As the Official Medical Provider, Ascension Seton doctors and nurses will staff the finish line medical tent and work with Travis County EMS on course. During race weekend, Team Ascension Seton will participate in all events, volunteer their time, and have a major presence at the Health and Fitness Expo. Outside of race weekend, they’ll continue to positively impact the local fitness community, providing knowledge and insight curated by Ascension Seton Sports Performance’s Dr. Jakob Allen.

“Our collaboration with Ascension Seton has grown over the years and significantly benefited the fitness community,” said Jack Murray, co-owner of High Five Events. “With this extension we expect that trajectory to grow for the foreseeable future as we come up with new ideas and build new opportunities.”

The Austin Marathon will celebrate its 30th year running in the capital of Texas in 2022. Austin’s flagship running event annually attracts runners from all 50 states and 35+ countries around the world. The start and finish locations are just a few blocks apart and within walking distance of many downtown hotels and restaurants. The finish line is in front of the picturesque Texas State Capitol. The Austin Marathon is the perfect running weekend destination. Registration is currently open. The next price increase is scheduled for Tuesday, November 30th.