Posts

Tight Shoulders? Try These Stretches

Tight shoulders can be very painful.

They are often seen in athletes because they use their shoulder muscles and ligaments too much. Tight shoulders can also affect the neck region and sometimes the whole upper body. If you don’t warm-up and stretch properly before muscle training, the chance of having tight shoulder blades increases. A tense shoulder blade restricts your movements and makes you feel anxious because it causes a lot of discomfort. It can keep you from getting a good night’s sleep and make it hard to do everyday activities.

Let’s check out some stretches that can give you relief from tight or stiff shoulders:

 

Neck Stretch– Bend your head towards your left shoulder so that your left ear touches the shoulder. Placing your left hand over the right side of your temple, gently pull your head to the left. Maintain this position for nearly thirty seconds. Then repeat the same for the right side. 

Crossbody Arm Stretch– Keep one of your arms straight and hold it across your chest with the other hand. Pull the upper part of the crossed arm towards your body gently for ten seconds. Relax and repeat by switching the arms. 

Shoulder Rolls– Stand or sit in a proper posture. Keeping your arms straight, roll the shoulders up, forward, and down in sync. Swiftly continue this movement to the count of ten. Then repeat the same rolling movement backward. 

Chin Retraction– You can do this exercise while sitting or standing. Maintain a proper posture of the body and move your chin to the front (as far as possible without causing strain). Then tuck it back into your neck.

Arm Circles– Position your upper body properly while standing straight near a wall. Move one arm slowly in a circular motion. Keep making big circles with the arm till the count of 10 in each direction. Then turn the around to repeat the same exercise with the other hand. 

Back Hand Clasp– Keep your hands over your lower back, both the palms touching each other. Slowly angle your upper back so that the shoulder blades are tucked together.

Neck Rolls– Rotate your head by using forward and sideways movements of the neck. You can do it by making a semicircular shape with the movement of your neck by moving it from one side to the other. Stop and repeat in reverse after 5 rotations.

These shoulder exercises can help you by relaxing your shoulders so that you can quickly resume your training. 

 

Does Training on Different Surfaces Matter? 

Runners often train in areas that are in or near their neighborhoods. This can include sidewalks, parks, or roads close to their homes. However, you should consider training grounds other than roads. When you train on different surfaces, your scenery changes often. The kind of workout you need to do, as well as the amount of energy you need to expend changes as well.

This provides runners with a break from their monotonous routines. If you change the venue you’re training in, it can also provide a boost to your overall fitness levels. Consider running on different surfaces types, such as on grass, through sand, or even on trails. You can also practice running in your swimming pool. Running on different surfaces can help you prepare for a marathon as well.

Running on Different Types of Surfaces 

When you run on surfaces like grass or sand, then the pounding experienced by your legs, as you run, is reduced. This can also reduce the risk related to injuries. When you push off on surfaces that are softer, you can better strengthen your muscles. This will later translate to increased speed when you’re running on roads. Here’s how you can adapt your running routine to different surface types:

Grass

When you run on grass instead of surfaces like concrete or asphalt, up to 17% less pressure is felt by your feet. This was reported in a study in the Journal of Sports Sciences. So if you’re a runner who is looking for a surface that is forgiving, before heading back to roads, consider grass. You can also reduce the risk of injury while improving your intensity and mileage.

The grass is good for speedwork. Take for example a football field. It’s an ideal place to warm up. Run for around three minutes, then run for two minutes, and then one. Do it with such intensity that you aren’t able to speak more than two words while running. Begin with two sets or three sets, and then move on to five.

 

 

Sand

Sand has a surface that is unstable. Running on sand can help you strengthen the muscles located in your feet, ankles, hips, legs, as well as your core. Running on sand can also feel like an aerobic challenge. Should you be recovering from an injury or have limited flexibility, then you should avoid running on sand. This is because sand puts more pressure on your legs as well as your calves.

 

 

 

 

 

Trails

When you run on trails, you’ll need to pay careful attention to your movements. This is because there are rocks, roots, trees, and other obstacles that you need to stay safe from. Due to this, you’ll be able to turn your attention in a direction that is inward. You’ll need to work on maintaining both control as well as balance.

You’ll also need to shift gears constantly, and your leg muscles will experience various different kinds of workouts from just running.

 

 

 

Water

If you want to develop muscle strength, then running in water can be ideal for you. Keep in mind that water is a lot thicker when compared to air, about 800 times thicker. It also provides resistance continuously. Your muscles will have to push through the water as you try to move forward. This helps your muscles build strength.

 

 

 

 

 

Conclusion 

Running on a new surface type is ideal for runners training for any race distance. If you want a change of scenery, or want to try a new running routine, then consider training on different surfaces.

 

The Benefits of Training with a Group

Doing activities alone may not always yield the desired results. But when you join a group, the same activities may turn out to be more enjoyable, motivating, and productive, and this can be especially true for running.

If you are contemplating participating in the Austin marathon, half marathon, or 5K, training for it solo may not be beneficial. So to extract the maximum benefits out of it, joining a training group is essential. 

They help you stick with it

Starting training may be easy but sustaining it over a period requires grit, determination, and above all, inspiration. So when you join a training or running group you automatically start feeling motivated because you see people around you doing the same thing. After all, running is a different ball game. It can be easy to tire out or lose enthusiasm. But when your fellow runners heap praise on you for successfully executing your training, you become supercharged. You’ll be ready to infuse more energy and perseverance into your running. This in turn also inspires others to perform with similar gusto. 

Helps give you a purpose 

When several people come together, there is a creative exchange of ideas. You learn from others while others learn from you. The group, therefore, helps in fostering a sense of camaraderie and companionship that you slowly begin to cherish. You may also be required to mentor other runners in the group which may give you a sense of purpose. 

Helps build relationships 

Group training may be the perfect way to give you purpose while also expanding social circles, be they personal or professional. As you grow closer with running mates, you may find yourself sharing joys or venting frustrations about your life in a safe and supportive environment. Running also offers an opportunity to get to know your coworkers and bosses on more than just a work level, which can help make you enjoy coming in every day, or even help in advancing your career.

They help you learn from failures 

Failures are a part of any sport, but how you learn from your failures and turn them around to your advantage is the true test of an athlete. If you are alone, you may feel frustrated at those failures. But if you have a great support group, you can take lessons from your failures and convert them into success. Having a group that supports you is important if you want to transcend the barriers and reach the pinnacle of success. 

In group training, your team is like a pillar of strength. They guide and encourage you to be your best self. Running together bonds you as a team and cultivates teamwork skills that will last long after the run is finished.

 

6 Tips for Staying Motivated Until Race Day

Keep your training momentum high with these tips for staying motivated

For many, running is an integral part of their day. Consistently running will prepare you for your distance, but there are factors out there that can sap your motivation. Don’t let that happen! Be diligent, keep your motivation cranked up, and race day will be here before you know it. The tips for staying motivated that you’ll need are below!

Track your progress

Friends pose the 2019 Austin Half Marathon finish line. Accountability is a great tip to stay motivated.

Friends hold each other accountable and keep them motivated all the way to the finish line.

Motivation can be quickly lost when you don’t see progress. It’ll feel like you’re not going anywhere. Track your progress to stay motivated! You can see the data for each workout, improvement from week-to-week, and total mileage once you cross the finish line. We run with Under Armour’s MapMyFitness. The insights are tremendous, it lets you know about everything, including stride and cadence.

Find accountability

We can’t stress this enough. Running with a friend or your local running group ( like RAW or Austin Runners Club) will elevate your motivation. The accountability factor is real and it benefits everyone. Everyone wants to cross the Austin Marathon finish line and you want to help each other get there. Accountability will keep that pact intact, especially if you have trouble getting up in the morning

Reward yourself

One reason people lose motivation is they focus on the big goal – the Austin Marathon finish line. That’s fantastic, but it shouldn’t be your only goal because that one goal will produce only one reward. Set up monthly, weekly, or daily goals and reward yourself! Get out of bed for that early morning workout? Get your favorite coffee. Complete your weekend long run? Reward yourself with brunch from your favorite spot.

Prep your stuff the night before

Lance Armstrong, the Austin Gives Miles Charity Chaser, at the 2019 Austin Marathon finish line. Running on behalf of Austin Gives Miles is a great tip to stay motivated.

Lance Armstrong was the 2019 Austin Gives Miles Charity Chaser, lending his legs and his miles!

Your alarm goes off, you roll out of bed, just trying to get out the front door. The last thing you want to do is think about what you need for your run or to pack a bag so you can shower at the gym. Knock all this out the night before and set your bag near the front door. This will save time in the morning and ensure you don’t forget something important, like soap, deodorant, or your underwear! Pro tip: sleep in your running clothes to save even more time!

Find a cause to support

Run for someone or something other than yourself! A great place to look is Austin Marathon Gives – the Austin Marathon’s philanthropic program. Austin Marathon Gives supports Central Texas nonprofits, helping them raise funds and increase awareness for their cause. There’s a range of causes for runners to choose from! Pick a nonprofit you love, lend your legs and miles, and make a difference with your training. You can also run and fundraise on behalf of your favorite charity! Plus every dollar you raise is matched by the Moody Foundation, up to $10,000 per charity!

Sign up for a race

There are benefits to registering for another race. It’ll act as another goal for you to work towards, you can test your hydration/nutrition plans, and eliminate some of those race-day jitters. 3M Half Marathon presented by Under Armour on January 23rd is the perfect tune-up race for the Austin Marathon. It has one of the fastest half marathon courses in the country and is 4 weeks before the Austin Marathon. 

Keep your momentum levels on HIGH. The more you have fun during your runs and workouts, the more likely you are to continue the next day. Incorporate these tips for staying motivated throughout your training. Do you have a tip that keeps you motivated during your training? Let us know on Facebook or Twitter.