Tag Archive for: 30th annual Austin Marathon

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.

How to Properly Cool Down After a Run

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Why you should properly cool down and effective ways to do it

Running and exercise are essential to your overall health. Runners are known for pushing themselves to extremes, from increasing mileage to running on different terrain. One thing all runners have in common: you have to take care of your body. Everyone is different and takes care of themselves the best ways they know how. This blog focuses on how to properly cool down after a run and provides some effective ways to do so.

Female runner smiles as she crosses the 2020 Austin Half Marathon finish line.After a good run or workout session, you’re covered in sweat and your heart is racing. When you properly cool down after a run your heart rate can get back to its normal state. Stopping suddenly after a run without cooling down can cause dizziness. It is equally important to cool down after a run as it is to warm up before a run. Pro tip: effectively warm-up before your run with these four stretches.

The benefits of a cool-down routine

A good run gets your heart and body working harder. It is important to gradually bring your heart rate to normal after any form of workout. A good cool-down routine allows the heart rate to normalize gradually.

With an increased heart rate, a good running session also affects breathing in the same way. A good cool-down routine also helps the breathing to return to its natural rhythm. It can also help you relax after a rigorous run.

Running or working out promotes the flow of blood throughout the body. After a good running session, stopping suddenly can cause blood pressure to drop rapidly. A proper cool-down routine allows it to fall gradually. 

Two runners jump for joy with their hands raised in the air as they cross the 2020 Austin Half Marathon finish line.

Effective ways to properly cool down

  • End with a brisk walk or a slow jog for 5-10 minutes
  • Hydrate
  • Foam roll (avoid these foam rolling mistakes)
  • Stretch for 10-15 minutes (important muscles to stretch below)
    • Groin, inner thigh, IT band
    • Calves
    • Quads and hamstrings
    • Backs and arms
    • Core

Remain relaxed and breathe slowly while you stretch. Don’t stretch to the point where it starts to hurt. You should not push yourself after a point where you begin to feel stiffness in the muscles.

A cold water bath for 5-10 minutes is another effective way to cool down after you’ve hydrated and stretched. Lying on the floor with your legs up against the wall is also a great way to cool down after a long run. This pose is also referred to as “Viparita Karani” in yoga.

Everyone cools down differently. By knowing how to properly cool down you start the recovery process as quickly as possible. If you want to further understand how temperature affects your running performance, check out this blog written by Ascension Seton Sports Performance’s Dr. Jakob Allen. It further highlights the need to properly cool down after a hot run.