Ascension Seton Archives

Earn Your Ticket to the AbbottWMM Wanda Age Group Championship at the Austin Marathon

2024 Austin Marathon participants can earn a spot at AbbottWMM Wanda Age Group Championships

Mark your calendars for February 18, 2024, because Austin, Texas, is where the action’s at. The Ascension Seton Austin Marathon is your passport to an adrenaline-fueled adventure as it returns as one of the selected qualifying marathons for the Abbott World Marathon Majors Wanda Age Group World Rankings. The AbbottWMM Wanda Age Group World Rankings comprise over 375 qualifying races in over 90 different countries in which athletes in nine separate age groups can compete in marathons across the world to earn a global ranking.

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 2024 season will be the 6th edition of the rankings, with runners competing to earn an invitation to the 2025 AbbottWMM Wanda Age Group World Championships.

Dawna Stone, Abbott World Marathon Majors CEO said: “The Abbott World Marathon Majors Wanda Age Group World Rankings continue to grow and welcome new races into the qualifying process every year. The geographical spread of runners and races shows the appetite for high level competition across all ages and an invite to the World Championships is becoming a much sought-after goal.”

How it Works

Athletes will be ranked according to their single fastest time in a qualifying event. Any athlete achieving the Automatic Qualifying Time for their age group will receive an immediate invitation for the 2025 AbbottWMM Wanda Age Group World Championships.

Highly-ranked runners who do not achieve the Automatic Qualifying Time still have the opportunity to receive an invitation to enter the World Championship depending on the full field size and the number of athletes achieving the qualifying time.

In order to receive an invitation, runners must be registered at AbbottWMM.com. The date, location, and field size for the 2025 AbbottWMM Wanda Age Group World Championships will be announced in due course.

Age Group Qualifying Times

Times are subject to final confirmation by AbbotWMM at the end of 2023.

2024 Qualifying times Age Group	Male	Female
40-44	02:35	03:05
45-49	02:42	03:11
50-54	02:48	03:21
55-59	02:57	03:30
60-64	03:10	03:48
65-69	03:26	04:06
70-74	03:40	04:35
75-79	04:06	05:05
80+	04:40	05:25

Qualifying for the 2025 AbbottWMM Age Group Championship

There are three ways to qualify for the championships.

1. Achieve the Automatic Qualifying Time for your age group

2. Other highly ranked athletes without an Automatic Qualifying Time may also receive an invitation, depending on the full field size and the number of athletes achieving the qualifying time.

3. The bi-annual AbbottWMM Global Marathon, held within the Global Run Club, has 200 places available for the fastest verified finishers. Visit the Global Run Club for full details.

Full details here.

So, as the Austin Marathon countdown begins, imagine the cheers of the crowd, the beat of your heart, and the thrill of knowing that you could earn a spot at the 2025 AbbottWMM Wanda Age Group World Championships. It’s not just a marathon; it’s a global celebration of running . The path to championship glory is paved with determination and a dash of fun. The Austin Marathon beckons and the world is your playground – get ready to run, laugh, and make memories that will last a lifetime. It’s marathon time, and the adventure begins here!

4 Taper Tips: Focus on Controlling What You Can Control

in Blog post

Get to the start line ready to roll with these taper tips

The Taper. If you’re unfamiliar, tapering refers to the reduction in volume and intensity of your workouts leading to race day. You’ve been running for months, increasing your mileage, getting better and better. Your body is in training mode and it can be difficult to turn that off. Follow these taper tips to effectively utilize the extra time you now have. Continue to follow your training plan, implement these taper tips, and get to the Ascension Seton Austin Marathon or Austin Half Marathon start line ready to run your best!

Take care of yourself

This is vital and something you should’ve been doing since you began training! However, it becomes even more important leading up to Feb. 16th. Your training has introduced more miles than normal, early wake-up calls, and a reduction in time for yourself. Tapering your miles means you’ll have more time for self-care. Spend an extra 30-60 minutes a day foam rolling and stretching. Schedule a massage. Make sure you’re getting plenty of sleep.

Dial-in your nutrition/hydration

Keep an eye on your calorie intake! You burned more calories during training than you will when you taper. Adjust accordingly so the pounds you shed during training stay off! Focus on a balanced diet of moderate carbs, quality protein, and healthy fats. Start hydrating NOW. You should drink 8-10 glasses of water a day. Continue including electrolytes like you’ve done during training. Carry a tube of Nuun with you, pop a tablet into your reusable bottle, and make your water count! Make sure you try the on-course fuel, GU Energy Labs.

No new workouts

Just like nothing new on race day, no new workouts when tapering. This includes everything from a pick-up basketball game to lifting heavy weights at the gym. You don’t want to run the risk of spraining your ankle or pulling a muscle. Stick with what’s comfortable. If that’s running or cross-training (swimming, cycling, etc.), focus on less-intense and lower-volume workouts.

Sidetrack yourself

An increase in your mileage could mean you’re behind on your favorite show. Maybe you haven’t read those new books you got for Christmas. Now’s the time to distract yourself from the fact that you aren’t running as much as you have been. Spend a couple of hours binging your favorite show. Grab that new book and read at your favorite park. If you find yourself getting antsy because you’re not moving, try to foam roll or stretch while watching your favorite show. Or try reading your book while riding a stationary bike.

Follow these taper tips so the taper doesn’t frustrate you or stress you out. The sudden addition of extra time and the feeling that you should be running can be confusing. Follow these taper tips and focus on controlling what you can control. What do you do to get to the start line ready to roll when you taper? Let us know on Facebook or Twitter.

How to Run: Useful Advice for First-Time Runners

in Blog post, Training Advice

Our advice for first-time runners will start you off on the right foot

So you’ve decided to start running? Congratulations! Running is a great way to improve your cardiovascular health, build strong bones and muscles, and boost your mood. But if you’re a first-time runner, the prospect of lacing up your sneakers and hitting the pavement can be a bit intimidating at first. Where do you start? How do you make sure you don’t get injured? And how do you keep yourself motivated to keep running?

Don’t worry, we’ve got you covered. In this blog post, we’ll give you some useful tips on how to get started with running, how to stay safe and injury-free, and how to make sure you keep enjoying running for the long haul.

Remember: every runner starts at square one. You are about to embark on an amazing journey. It will include countless miles, early mornings, new friends, and plenty of finish lines! Take our advice for first-time runners and apply it to your journey!

Set a goal, find a training plan

One of the first things you want to do is set a goal. That could be a distance, a race, or a specific distance at a certain event. If you’re just starting out, an ideal goal race would be the Austin Half Marathon. The distance, 13.1 miles, is a great intro to the sport. Plus, you have plenty of time to follow this free half marathon training plan!

Set a larger goal and train for the Austin Marathon. Going from 0 to 26.2 is a great undertaking, but one that you can accomplish with help from this free marathon training plan. Want to begin with a smaller distance and get to the 3-block-long finish line festival before everyone else? The 5K distance is perfect if you don’t have that much time to train. Bonus points for getting friends and family to join you. Make sure you download this free 5K training plan and share it with whoever’s joining you.

Learn how to run your best

Running is simple, you put one foot in front of the other. But there are so many ways for you to run better and see improvement. Take proper care of your body, especially when you’re just beginning. Getting more sleep, taking time off, and hydrating properly are just a few of these 7 tips that’ll help you run your best!

Prepare for different weather

You might not know it yet, but running in the rain is an absolute treat! Just make sure you’re prepared so a fun run in the rain stays fun. These 7 tips will keep your training on track despite the weather. Just make sure you check the weather before you take off. Don’t run if there’s lightning!

If the weather is on the warmer side, summertime running tips will keep you comfortable and safe as the temperature rises.

Keep your motivation motor running

Sometimes the motivation just isn’t there. The chances of skipping a run or missing a workout are higher with first-time runners. But you’re not alone! All runners face this dilemma. One of the best ways to keep your motivation level high is to find an accountability partner. This person will meet you early in the morning and make sure y’all complete the run. Yes, you guessed it, you’ll hold them accountable too! Here are 5 additional tips for staying motivated.

Get Good Shoes

Invest in a good pair of running shoes. One of the most important pieces of gear for a runner is a good pair of shoes. Running shoes are designed to provide cushioning and support for your feet, which helps reduce the risk of injuries like shin splints, Achilles tendonitis, and plantar fasciitis. When choosing running shoes, it’s important to get fitted at a specialty running store, like Fleet Feet Austin, so that the sales staff can help you find the right shoe for your foot type and gait (the way you move while running).

Don’t miss your morning run

Getting up for your early morning run can be difficult, especially for first-time runners. Completing an early morning run really sets up the rest of your day nicely! But the battle with your alarm clock is real. This is the case for veteran runners too! Implement some or all of these 6 tips. They’ll help you get out the door for your morning run.

Long-run recovery timeline

You’re logging miles. Crushing your early morning run. Your weekend long runs are getting longer. What’s left? Learn how to properly recover from your long run with this recovery timeline. This long-run recovery timeline will help expedite the recovery process and help get you ready for whatever’s next!

This useful advice will help put first-time runners on the road to success. But if you’re returning from a long break or recovering from an injury, this information is just as beneficial. Get ready for an amazing running journey! Hey veterans, if there’s something that worked for you as a first-time runner let us know on Facebook or Twitter.

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

in Blog post

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 [email protected].

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.

Tag Archive for: Ascension Seton