Tag Archive for: advice for runners

How Cycling Can Help You Improve Your Running Performance

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Improve your running performance when you add cycling to your training

Are you a marathon runner looking to optimize your performance? Have you recently discovered marathons and want to learn more about training? Either way, maximizing your stamina, endurance, and physical fitness is crucial to improving your running performance.

Running is an activity that necessitates the use of leg muscles to a large extent. A complete training program is crucial if you want to improve your running performance. It’s important to exercise and strengthen all muscle groups. Fitness experts recommend that you cross-train. Cycling is a great way to cross-train. Riding your bike at least once a week can help you train smarter and improve your running performance as a marathoner.

Cross-training involves activities other than your usual sport. In the case of marathoners, it involves exercises other than running. You might run fewer miles, but cross-training helps engage more muscle groups, enhance endurance, and strengthen leg muscles.

Why cycling is beneficial

Many runners choose cycling for their cross-training and also follow this advice when increasing their mileage. Here are some benefits runners can take advantage of when they begin cycling:

Prevent overuse of leg muscles

Overuse injuries are very common in long-distance running. Integrating another activity can make all the difference between an overuse injury and making it to the finish line. Using the bike reduces impact on your body, especially your feet, while continuing to strengthen your leg muscles. Pro tip: if something doesn’t feel right, get it checked out! Learn how the Ascension Seton Sports Performance experts can get you back on track and headed to your goal.

Strengthen complementary muscles

While short distance runs or sprints can help build muscles, long-distance running is known to hinder muscle growth. The main muscle groups used in cycling are the upper leg muscles like your quadriceps and hamstrings. However, you also use your calf muscles, gastrocnemius, and soleus. Cycling also engages your core and back while giving your arms and shoulders a good workout. As a form of resistance workout, cycling builds and strengthens these different muscle groups.

Expand lung capacity

True, you’ll log fewer running miles by cycling. But you won’t sacrifice some of running’s benefits, like expanding your lung capacity. Simply put, the more fresh oxygen you take in, the more oxygen can be pumped to your muscles. That’s a good thing! While on the bike, you can also practice breathing patterns. The more you can comfortably control your breathing, the lower you can keep your heart rate. A lowered heart rate can relieve some of the stress your body experiences during training.

Cycling is an ideal addition that can better your aerobic system while being easier on your muscles, joints, and tendons. Riding your bike once or twice can improve your running performance. It’s a great complementary activity that can help you achieve faster running times and reduce the chance injuries. Do you cycle as a means of cross-training? Let us know why in the Austin Marathon Facebook Group or on Twitter.

Inspiring Story about How to Make the Impossible Possible

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A personal story of weight loss, finding self love, and running a marathon.

In this story we meet Kiah Twisselman, who you may recognize from her appearances in People Magazine, Women’s Health Magazine, or on Good Morning America. Kiah believed that her goals were impossible, but with some very simple steps, she was able to overcome obstacles and make her wishes come to life.

This goal to make the impossible possible is that mindset that Kiah wishes to share with her story. She wants to teach people the mental tools she has used to create a life of joy from the inside out.

Now that Kiah has lost over 125 pounds she has a new goal in site, completing her first marathon. Kiah shares her story and invites you to follow her as she trains for the 30th annual Ascension Seton Austin Marathon on February 14, 2021.

 

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Frustrated and Ready for Change  

My name is Kiah and I’m a cattle rancher turned entrepreneur and life coach. I was raised on my family’s cattle ranch in rural California. I battled with my weight all through my childhood up to my mid-twenties. My mindset told me there was no way I could have a healthy lifestyle. I played the victim to my obesity for years, blaming my genetics for why I couldn’t lose the weight. My career was my excuse for why I didn’t invest in the gym. There wasn’t enough time and money.

In 2018, I was on a flight for work. For the first time in my life, I had to request a seatbelt extender. It felt like a new low for me. Coincidentally, just before the flight, I purchased “Girl, Wash Your Face” by Rachel Hollis. That book contained the words I needed to read at the exact time I needed to read them. Hollis’ book was my wake-up call. If I wanted to change anything about my life – my career, my health, my lifestyle – then I needed to take ownership of my life. I needed to start making better choices for myself.

I shifted my motivation for my weight loss. I went from a place of self-hate and desperation to a place of choosing to be one percent better each day because I LOVED myself enough to show up and do the hard work. Share on X

5 Simple Steps to a Healthier Lifestyle

Later that year, October 1, 2018, I started my health journey (again) with five simple habits as part of Hollis’ Last 90 Days Challenge. 

  1. Wake up one hour earlier for yourself
  2. Give up one food that doesn’t bless your body
  3. Drink half your body weight in ounces of water
  4. Write down 10 things you’re grateful for
  5. Move your body for at least 30 minutes a day

After 90 days I lost 25 pounds. For the first time in my life, I didn’t feel like I was making empty promises to myself every New Year. More importantly than the habits, I had really started to work on my mindset.

In one year, without any fad diets or a gym membership, I lost 103 pounds. What had seemed impossible was possible. To date, I have lost more than 125 pounds. 

 

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If you want something you’ve never had, you have to do something you’ve never done. I’m so proud of us for finishing our FIRST 5k race! We didn’t come in first, not even close, but you know what? We lapped everyone sitting on their couch and we FINISHED! I’m so thankful for these beautiful, encouraging people in my life. When the tide rises, all the ships rise together. When we are strong for ourselves, we lift up the ones around us. Don’t be afraid to get in the race. It will be hard, but it will be so worth it. Courage over comfort, always. And yes, you better believe this health journey is #FueledByBeef! ??? ••• #slo5k #raceslo #5k #beefit #sanluisobispo #beef #fueledbybeef #eatbeef #beefitswhatsfordinner #courageovercomfort #madeformore #phitnphat

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The Next Step: Run a Marathon

Earlier this year I had the incredible honor of being featured in People Magazine, Good Morning America, Access Hollywood, and Women’s Health for my weight loss transformation. Now I’m a full-time life coach and weight loss coach. My mission is to empower others around the world to love themselves through health and happiness, too.

I want to teach people the mental tools I learned that helped me create a life of joy from the inside out. Share on X

My journey is far from over. I continuously challenge my own beliefs about what is possible. Running used to be my least favorite activity of all time. Yet here I am training for the 30th annual Ascension Seton Austin Marathon, my very first marathon! Amazing things can happen when we start believing in ourselves. I look forward to seeing you on-course and at the finish line in February 2021!

Kiah’s bright personality and real love for life shine through in everything she does. We know that she will absolutely crush her goal of becoming a marathon finisher. Be sure to her journey and connect with her on Facebook and Instagram.

Remember, you too can make the impossible possible, just believe in yourself. Looking for a supportive community? Join our Facebook Group and follow our blog for our latest advice and more inspirational stories. 

 

How these Experts Can Help You Get Better

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Learn how the experts at Ascension Seton Sports Performance can help you get better as a runner

Runners are always looking for ways to improve while preventing injury. Whether you’re trying to shave a few seconds off your PR or qualify for the Olympic Marathon Trials, runners want to get better. If you’re really looking to dive into your analytics, adjust your diet, and prevent injuries, add Ascension Seton Sports Performance to your training regimen. Dr. Jakob Allen and his team of dedicated professionals have access to state-of-the-art equipment to help you get better. Runners of all speeds and experience levels are welcome! Email them at [email protected] to learn more about how they can help you get better as a runner.

Sports Performance Training

Image of Ascension Seton Sports Performance brochure. It breaks down all of their services and ways that can help you get better as a runner. Click on image to open the PDF version of the brochure.Ascension Seton Sports Performance believes everyone should have access to the same science-backed training services that professional athletes use. As one of their clients you will receive personalized 60-minute training designed to help you get better and improve:

  • cardiovascular fitness
  • proficiency with movement patterns fundamental to life and sport performance
  • explosive muscle strength
  • aerobic endurance
  • balance and coordination
  • reaction
  • and more

They also have Sports Science Testing Services that can identify VO2max, body composition, lactate threshold, sweat sodium analysis, and more. Click on the image to see all of their services and training opportunities.

Ascension Seton Sports Performance

Optimizing performance in athletics and daily life requires a team of dedicated and experienced individuals. These people focus their skills, energy, and passion on striving towards a common goal — excellence. Ascension Seton Sports Performance is a groundbreaking initiative that aims to deliver professional-level coaching, conditioning, and guidance to athletes of every background and experience level. With access to state-of-the-art physiological testing, clients receive unparalleled performance-enhancing strategies. These strategies can guide training, monitor progress, and prevent injuries.

In Central Texas, Ascension Seton has been at the forefront of innovation for more than a century. They have years of experience working with elite athletes. They also have access to medical expertise across multiple disciplines at a level unmatched in Central Texas. Their goal is to provide world-class services, care, and tools to promote performance in all aspects of sport and life. 

Of course, runners can see improvement on their own when they boost their hydration and gain strength. But taking your training plan to the next level with Ascension Seton Sports Performance can help you get better. Email [email protected] for pricing or further information.

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

Austin Marathon Joins AbbottWMM Wanda Age Group World Rankings

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2021 Austin Marathon participants can earn Age Group World Rankings points

The 30th annual Ascension Seton Austin Marathon has been selected as one of the qualifying marathons for the Abbott World Marathon Majors Wanda Age Group World Rankings. The qualifying period of the 3rd edition of the rankings begins Oct. 12, 2020. The Austin Marathon will take place in Austin, Texas, on Feb. 14, 2021.

Compete against runners from around the world

The spread of the AbbottWMM Wanda Age Group Qualifying Events creates a truly global series throughout the year. This gives runners across the world the chance to be part of a new era of age group marathon running. The 3rd edition features a 14-month cycle for participants to earn up to two qualifying times and a place at the AbbottWMM Wanda Age Group World Championships in 2022.

“The interest and excitement around the series continues to build, and as the second edition is in full swing, we are busy working to expand into new locations for the third year, said Tim Hadzima, Executive Director of Abbott World Marathon Majors said. “With the increase in world ranking races, we hope to give even more runners the chance to find a qualifying event within reach and realize their dream of trying to make it to the world championships. Thank you to all our partners and race organizers who help us develop the opportunities for age group runners across the globe.”

Image of a male runner with his arms raised in triumph crossing the 2020 Ascension Seton Austin Marathon finish line. Credit to Scott Flathouse.

Credit – Scott Flathouse

World ranking’s details and information

  • Qualifying period runs from Oct. 12, 2020 – Dec. 31, 2021
  • The World Championships will take place in the spring/summer of 2022
  • The venue and details will be announced by mid-2021
  • Participants in an AbbottWMM Wanda Age Group World Ranking qualifying race will earn points according to their:
    • age
    • time
    • gender
    • age groups (men and women): 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80+
  • Due to the extended length of the 3rd edition of the world rankings to take us through to the end of 2021, some marathons will have their 2020 and their 2021 events included in the same qualifying period
  • Where a race is featured twice in the one ranking period, runners can score points in both editions and use them as their two point-scoring races
  • Visit the AbbottWMM website for more information on the scoring system and world rankings visit 

Completing the 30th annual Austin Marathon will be a huge accomplishment! Make it an even bigger feat when you compete against runners from around the world. Participate in the AbbottWMM Wanda Age Group World Rankings and let the training begin!