Tag Archive for: 30th annual Austin Marathon

Safety Tips to Follow During Your Next Run

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7 safety tips that’ll keep runners safe

Running outside has tons of benefits no matter what type of run you’re completing! You can hit up the trails, take in the sights of a new city, breathe fresh air, say hey to folks you know, and so much more! But with those benefits comes some potential harm. There are many ways to ensure you finish your run just as healthy and safe as when you began. Whether you’re running one mile at your local track or 20 miles on your favorite trail, these 7 safety tips will help keep your training on track.

Run with a friend

Running with a friend is fun! It’s also one of the best ways to stay safe on a run. You’re more likely to be visible to vehicles and less likely to be the victim of a crime. Think strength in numbers. Should something happen to one of you, the other will be quicker to get help and assist until help arrives. Plus, everyone knows it’s better to train with friends because they will hold you accountable. If you need help convincing your friend to train with you, this advice should do the trick!

Listen to your surroundings

Whether you’re running the roads or the trails, you should always pay attention to your surroundings! Music can help us power through our run, but it can also prevent us from hearing what’s going on around us. If you run with earbuds, keep one out. If you run with both, keep the volume at a low level. You can also ditch the earbuds and play your music out loud. 

Run against traffic

Take your phone with you during your run in case you need it.

It’s important for you to see drivers and for drivers to see you. Running against traffic allows you to see what’s coming your way. Avoid running against traffic on blind corners as drivers won’t have enough time to react if they don’t see you until the last second. Plan your route ahead of time to ensure you’ll always run against traffic, especially when you increase your mileage.

Look both ways when crossing the street

This tip goes all the way back to childhood. When running, you should pay attention to everything. Don’t assume vehicles will stop. Chances are they might not see you. Also, just because you pushed the button to cross the street doesn’t mean it’s immediately safe to cross the street. Pay attention to all signals, when it’s your turn, still look both ways! Even though you think you know the light sequence, it could’ve changed. Don’t assume anything Pro tip: if you’re stuck at a light, spend that time completing one of these 4 stretches.

Wear reflective clothing

Reflective clothing will help with visibility, which is imperative when running outside. You want to be seen by vehicles so they can plan accordingly. Light-weight lights can also be placed on your arms, shoes, ankles, or hat. Reflective clothing and lights will also help you be seen by cyclists and other runners. Reflective clothing is especially helpful in the dark. These BSEEN LED bands will help you be more visible in the dark. They’re lightweight, have an extended battery life, and can fit on your arm or around your ankle. If you run early in the morning or at night, check out these night running safety tips. 

Carry your phone

Your phone can do more than just play music or track your GPS. It’s the most beneficial tool you can have in the event of an emergency. Make sure your phone is fully charged before you take off on your run. If you’re ever in an accident or come upon one, having your phone available can make a massive difference. Carry your phone hassle-free with a SPIbelt. They’re available in many different sizes and colors.

Tell someone about your run

Before you take off, tell someone your planned route, mileage, and when they can expect you back. This person can be a loved one, co-worker, or roommate. This gives them an idea of when to expect you back and where to check should you not come back on time. Turn on the setting that allows someone to know your location, most smartphones have this. Here are instructions for iPhone and Android on how to share your location.

Pro tip: vary your route. Switching up your route is not only great for your training, but it also reduces the chances of someone harming you on your run.

By utilizing one or all 7 of these safety tips, you increase the chances that you stay safe on your next run. Chances are you already use some of these. Increase your safety when running by using them all the time!

Setting Running Goals? Incorporate the ABCs of Goal Setting

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Setting goals can help you reach things you may think are unachievable

Achievements don’t just pop out of thin air, they are are earned. Highly successful individuals are big on setting goals for themselves. This is why it is important to apply goal setting to things you would like to accomplish in running. Goal setting in running does a few things. They can hold you accountable, be motivating, and build confidence.

Many times we desire something but we get lost on the path and come up empty handed. That is why it is important to follow the ABC’s of goal setting: Accountability, Belief, and Commitment.

By following these you will be able to grow with your goals and achieve all your running dream. 

Choosing Your Running Goals

First, choose a big goal. For beginners this might be to run a 5K while those that have been running for awhile might set a goal to win their age group or maybe even winning a marathon. These are all example of larger scale goals that can take longer to accomplish.

Once you have your big goal you will want to set smaller goals that you can easily cross off and that help you build to your goal. These can be anything from starting walking once a week, transitioning to running for the very first time, or even completing a specific type of run workout.

It’s imperative to have smaller, attainable ones along the way to your large goal. These smaller goals can keep you on track and keep your motivation levels high. Start with 2-3 goals that effect your everyday and then 2-3 goals that you will achieve over time. 

Example: 

Big Goal – Run a Marathon in 2022

Smaller goals to help you get there: 1) Set a healthy weekly meal plan 2) Wake up 30 minutes earlier to have time to workout 3) Complete a virtual 5K 4) Run a 9:00 mile

Once you have these set, it is time to apply the clue that will hold them all together.

Applying the ABCs of goal setting

Accountability

Two runners celebrate after crossing the 2019 Austin Half Marathon finish line.

You don’t have to go at this alone, invite in your friends and family. Associating with the right people always has a positive influence on your thoughts and actions. Communicate your goals with those around you and then surround yourself with those who support you.

For example, find a training partner. Training with someone who has similar aspirations will help you stay accountable. If you have plans to run early in the mornings, you’re more likely to get out of bed if you know your friend is out there waiting on you. In addition to holding each other accountable, you and your training partner can compare notes, adjust training as needed, and celebrate each other’s accomplishments. 

If you don’t currently have anyone in your community reach out new places, like the Austin Marathon Facebook Group. There are so many amazing online communities, be sure to lean on these and find your people.

Belief

Image of a runner posing in front of a 2020 Finisher backdrop after completing the 2020 KXAN Simple Health 5K. First-time runners should set a goal and find a corresponding training plan, like the free 5K training plan in this blog.

Have faith in yourself, you can do this! Maintaining a positive attitude is the crux of achieving what you set out to accomplish. You’ll have bumps and bad weather along the way. Focus on what you can control. Negative emotions affect your health negatively and give you a reason to skip a run or workout.

On the other hand, believing you can achieve your goals will go a long way during your training. Don’t set completely unrealistic goals. You want them to push you, but not so much that it negatively impacts your training. Mental toughness needs to be a part of your belief system. Learn how to build your mental toughness so you can get through the tough times.

Commitment

Commitment goes in tandem with accountability. You have to fully commit. Sign up for the race that meets your goal. Trust us with money on the line and having those around you to check in and make you accountable – you are so much more likely to get the the finish line.

Commitment is an integral part of goal setting and improves the chances you do what’s needed to reach the smaller ones. If you commit to training for a race, you also have to commit to early mornings, eating healthier, and completing your workouts.

Every commitment you make gets you one step closer to reaching the finish line. Don’t let excuses get in the way of your commitment. Use these excuse busters, they’ll keep you on track.

What To Do When Goals Get Off Tack

When goal-setting, make them attainable. That’s how you improve and set goals that make you a better athlete and person. If you think you can increase your mileage with a few weeks with some hardcore training, you are wrong. In reality, you increase your chances of injury.

If find yourself slipping off and saying “oh I’ll do that tomorrow…next week”, pause reassess your smaller goals and find ways to balance life and training. When thinking about what’s next for you, make sure you begin your foundation with the ABCs of goal setting. They’ll help keep you on track and accomplish your smaller goals along the way.

What Causes Side Stitches and How to Prevent Them

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Understand the causes of side stitches and learn how to avoid them

Do you ever feel a sharp pain in the middle of your abdomen during a run or workout? You probably have a side stitch. It is not exactly known what causes side stitches. According to some researchers, the continuous flow of blood to the muscles and diaphragm can cause it. Side stitches could also be caused by excessive movement of the torso that leads to irritation in the abdominal lining. Beginner runners are more prone to getting side stitches as their bodies become more acclimated to running. Below are some ways to prevent side stitches and tips on what to do if you get one.

What to do if you get a side stitch while running

Every runner has experienced this. You’re in the middle of a run, feeling good, in a rhythm. And then you get a side stitch. There are times where it’s a minor one and slowing your pace and breathing deeply makes it go away. However, if it persists then you should address it with the steps below before it becomes more painful.

  • Stop running, but keep walking
  • Inhale and exhale slowly
  • Raise your arms above your head and stretch the affected side
  • Hydrate
  • Follow this cool-down routine

Cycling can help improve your performance and endurance as a runner.

Advice to prevent side stitches

1. Strengthen your body

Over-activation of the respiratory system leads to the tiring out of muscles if they are not in shape. Adding yoga or pilates to your regimen can help strengthen your core. Cycling is great for strengthening your lower body and reducing the pounding your legs take while running on the road.

2. Stretch before you run

Loosen your muscles and allow your body to warm up before you take off. Taking 10-15 minutes to stretch before you run will get your muscles ready and increase blood flow. Try the three lower-body stretches below.

  • Quadriceps – stand upright and hold your heel to your back with the knee downwards
  • Hamstrings – stretch one leg sideways and tuck the opposite foot into your inner thigh, then bend forward and hold the foot of the stretched leg
  • Calves – put your knee forward at a 90-degree angle while keeping your left leg straight and behind you

Stretching and hydrating can help prevent side stitches.

3. Hydrate

Experts recommend drinking 16 ounces at least 90 minutes before a run. If you are hydrating 30 minutes prior to running, drink 4 ounces. Hydrate with electrolyte-based drinks and water. Avoid sugary sports drinks if you can. The more you keep your body hydrated, the lesser your chances of cramping.

Side stitches happen. They’ll pop up if you’re running more miles or trying to increase your speed. Your goal should be to prevent them from occurring so you can complete your entire run or workout. Should one pop up, follow our advice so you can take care of it immediately.

Lactate Threshold Breakdown for Runners

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Understanding lactate threshold and how it impacts runners

Running can be as simple or as complex as you make it. Some runners are content with completing a few miles every other day. Other runners like to take a deep dive into their data and analytics. They want to understand their bodies and improve their performance. One frequently used term in the running community is “lactic acid.” But what exactly is that and how does it impact you? Ascension Seton Sports Performance’s Dr. Jakob Allen explains lactate threshold and how it impacts runners. To get tested, email Dr. Allen at [email protected] for more information and to schedule your appointment. Their goal is to help you become a better runner!

Lactate threshold explained

The burning, aching sensation that accompanies intense efforts is all too familiar to athletes. This feeling can also occur when runners begin to increase their mileage and running pace. Most athletes have probably heard the terms lactic acid or lactate threshold thrown around by coaches. What do these terms actually mean? Lactate was originally believed to only be produced when the body lacks oxygen. It’s now known you produce lactate even at rest. Far from the cause of fatigue, lactate is shuttled around the body to areas where it is needed as a fuel source such as the heart, muscles, brain, and liver. 

During high-intensity training, muscle contractions result in a build-up of metabolites and depletion of glycogen (the fuel inside muscles). This is when lactate is associated with fatigue. At rest and during low-intensity activity, lactate doesn’t build up in the muscles. It is shuttled to areas where it is needed faster than it is produced. Lactate threshold is the point at which the rate of production of lactate is greater than the rate of removal from the muscles. Athletes can only sustain exercise above this threshold for a limited amount of time before exhaustion. Pro tip: this is great information for boosting your mental toughness.

Why you should know about this

While lactate does not directly cause fatigue, it is still the best metric available for detecting when the body shifts away from mostly aerobic metabolism to rely more heavily on anaerobic metabolism. Anaerobic metabolism can only be sustained for a short period of time before fatigue occurs. Studies show that lactate threshold, or the point at which this transition occurs, is the best predictor of overall endurance performance abilities. If two athletes have the same VO2max, but one athlete can maintain a higher fraction of that VO2max without build up of metabolites (i.e. lactate, hydrogen ions), the athlete with the higher lactate threshold will always win. It’s an objective performance metric that gives invaluable information about your endurance abilities.

Dr. Allen recommends athletes measure their lactate threshold at the beginning of the training season to get a baseline. This can be used to establish training zones unique to their individual physiology, optimize performance, and avoid overtraining. Additionally, he recommends athletes come in for testing once every 3-4 months. This allows the team to monitor training progress and reestablish training zones. As the racing season approaches, the lactate threshold pace can be used to determine exact pacing strategies, no matter the distance. For example, marathoners usually set their race pace right around their lactate threshold. Measuring your lactate threshold gives you the ability to establish your race pace while knowing it’s truly what you’re capable of. Pro tip: learn how long it could take you to finish a marathon with this helpful pacing chart.

How the measurement is performed

Lactate threshold can be performed in a clinical setting or in the field depending on the athlete’s preference. Ascension Seton Sports Performance adheres to the most stringent COVID-19 policies. They are also happy to offer the service outdoors if athletes would prefer that. The test involves either running on a treadmill or outdoor track or cycling on a stationary ergometer. As you exercise at increasing intensities their team measures the changes in various physiological parameters. This includes changes in lactate as measured from a drop of blood from the finger or changes in expired gases collected from a mask over your mouth. 

About Dr. Jakob Allen

Dr. 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.