marathon training Archives

7 Tips to Help You Run Your Best

August 12, 2019/in Blog post /by tteichh5e

These 7 tips will help you run your best and get the most out of training

Run your best when you follow these 7 tips! There are some things that are out of our control, like the weather. But when you execute the things you can control, you truly run your best. These tips are as easy as relaxing while you run and as technical as checking your cadence. Keep these tips in mind when you’re training for the Ascension Seton Austin Marathon.

Stay relaxed and keep your body loose during your run.

Relax

Sounds simple, but we can unknowingly put a strain on our body in an effort to produce mileage or a certain pace. Really focus on relaxing your body. Unclench your fists and loosen your shoulders and jaw. You can even begin your run or workout at a slightly slower than normal pace to really dial in your breathing. Slowly increasing your heart rate at the beginning will help with relaxation.

Take time off

Listen to your body, whether you suspect an injury or just don’t feel good. The last thing you want is to have something minor become a major issue. If you have to take more than a day or two off, visit a specialist and get checked out. Ascension Seton’s Dr. Martha Pyron specializes in sports performance. If there’s something wrong she’ll diagnose it and help you build a plan to get back to running.

Get more sleep

Feeling a little sluggish since you’ve increased your mileage? Add one extra minute of sleep per night for every mile you run that week. If you run 30 miles per week, add 30 minutes of sleep. Your body repairs itself when you sleep. Make sure you give your body enough time to do what it needs when you begin asking more of it.

People try different nuun hydration flavors at the 2019 Austin Marathon expo.

Hydrate

This might seem like a no-brainer, but it’s extremely vital. At a minimum, you should drink 30-50 ounces every day. The more active the are, the more you should increase that amount. Make sure you have a good balance of water and an electrolyte-infused fluid, like nuun hydration.

Lift weights

Don’t run every day, mix it up. Cross-training is important to prevent overuse injuries. You work your muscles differently and build strength when you lift weights. When lifting weights, focus on a lighter weight with more reps. If you can’t make it to the gym, build your own workout that includes push ups, sit ups, squats, and lunges. Not a fan of lifting weights? Cross-train with these five non-running activities.

Check your cadence

The average runner’s cadence should be 150 steps per minute. You don’t have to count this in your head! Every runner is different, especially if you’re just starting out of have been running all your life. Under Armour makes knowing your cadence seamless. Their bluetooth connected shoes, like the UA HOVR Velociti 2, sends the information from your run directly to their MapMyFitness app. The app even provides personalized coaching tips! Tracking your cadence, mileage, pace, and other running-related data will help you see improvement.

Focus on your stride

This coincides with the first tip to relax. Your stride improves when you relax. Don’t overstride or run on your tippy toes. You want your stride to be smooth and comfortable. This better optimizes the energy your body uses and helps avoid injury.

You will ask more of your body as you increase your mileage. It’s important that you take care of your body. Incorporate these tips so that you can run your best. Do you have a tip that helps you run your best? Let us know on Facebook or Twitter.

See Improvement During Your Training with these 9 Tips

July 30, 2019/in Blog post /by tteichh5e

Incorporate these 9 things runners do every day to see improvement

There’s always room for improvement. This includes everyone, from beginners to elites! But you need to see the improvement you’re making. How else will you know? If you’ve started training for the Ascension Seton Austin Marathon or Austin Half Marathon, make sure you incorporate these 9 tasks so you can see your improvement!

Keep a running log

Track your Austin Marathon training with the MapMyFitness app to see your improvement!

Use the MapMyFitness app during your Austin Marathon training to see improvement.

How will you know you’re improving if you don’t track your progress? Write down your mileage and time in a notebook or track that data via an app to see your improvement. We recommend Under Armour’s MapMyFitness.

Schedule runs like meetings

Be prompt. Invite friends. Meet at a certain spot. Start on time! If you think hard enough you’ll find ways to delay the start of your run. Just get started! Invite friends so y’all can hold each other accountable. Note: this doesn’t mean you have to run every day.

Eat right

Your body needs the proper fuel in order to complete the tasks you ask of it. If your body doesn’t have the proper fuel, it won’t run as well as you want. Eat healthier foods, increase your hydration, and make sure you eat at appropriate times. Eating right can also help you recover from your long runs faster. Use our long-run recovery timeline!

Have a running buddy

Runners cross the 2019 Austin Marathon finish line and see each other's improvement.

Train with a friend for Austin Marathon and see each other’s improvement on race day!

We can’t stress accountability enough! It’s a major factor in making sure you get that run/workout done. You can also catch up with your friend(s), discuss upcoming events, and talk about training. You’ll both benefit. Having a running buddy is also a great tactic to ensure you get out of bed in the morning. Here are 5 more tips to help you make your morning run!

Cross-train

Swim, bike, lift weights, do goat yoga, row! If you just run, you use your muscles in one way and one way only. Cross-training forces you to use all of your muscles in different ways. This can increase your strength and decrease the chance of injury.

Stretch/foam roll

Runner foam rolls after 2019 Austin Marathon, a great tip to see improvement during training!

Foam roll often during Austin Marathon training so your body can recover quicker!

Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in.

Rest

Probably the most important way you can take care of your body. Proper and well-timed rest allows your body to repair itself. If your training plan calls for a rest day, take it!

Stay consistent

Consistency is key. This goes for all runners, from beginners to elites. Follow your training plan and stay true to it. Consistency prepares your body for what you’re asking of it. Remember, life happens. If you have to miss a day try to switch it up with a planned off day. Don’t try to make up the missed workout by pairing it with another workout.

Set goals

Make sure you have something on the calendar that you’re working towards. This is a great motivator and helps you keep your eyes on the prize. If your goal is the Austin Marathon, create bi-weekly or monthly goals that will get you to your big goal. This prevents burnout and feeling like your goal is unattainable.

If you’re consistent and stick with it long enough, you’ll see improvement! That’s what excites runners and keeps us training for our goals. Is there a way you see improvement that we didn’t mention? Let us know on Facebook or Twitter.

PROfile: Daniel Bishop, 2018 Austin Marathon 3rd place male

August 2, 2018/in Blog post /by tteichh5e

Daniel Bishop maintains an active life while churning out quality races

About: UPDATE – Since Austin, I ran the Salt Lake City Marathon finishing 2nd overall (2:31.20), the Utah Valley Marathon finishing 3rd overall (2:27:37), and the Deseret News Marathon finishing 2nd overall (2:31:15). Next on my schedule is the St. George Marathon (St. George, UT) on October 6th. It’s a fast race and my goal is to break 2:20 there this year. Next year, I hope to return to Austin again for the 2019 race! In my personal life, I recently got engaged and am getting married September 7th! As a result, I am in the throes of planning a wedding in addition to submitting another round of applications to medical school.

Graduated from the University of Utah, BS: Exercise and Sport Science. Currently working at Recreation Equipment Inc. (REI) and in a hematology research lab. I have run the Austin Marathon five times now and have been fortunate to finish top three in the past four years (2018 – 3rd, 2017 – 2nd, 2016 – 3rd, 2015 – 3rd). Aside from running I enjoy skiing, biking, and hiking; essentially anything that gets me into the mountains.

Training tip: Tailor your training to the course, Austin has some hills, so run those hills!

Race day tip: If you didn’t do it in training, don’t do it on race day.

Upcoming Races: St. George Marathon (10/6)

Returning for 2019 Austin Marathon: That’s the plan!

Social media: Facebook and Instagram

PROfile: D’Ann Arthur, 2018 Austin Marathon 3rd place female

July 3, 2018/in Blog post /by tteichh5e

D’Ann Arthur continues to masterfully blend her professional and running career

About: UPDATE – I’m working at a hospital near downtown LA until the end of June, so I’m enjoying exploring the parks and running routes near Griffith Park and the Hollywood sign. I’m currently focusing on strength and speed work for the early months of summer. There are plans to race a few 5K and 10Ks before gearing up for a marathon this fall (which one is still to be decided). I’m currently scheduled to be one of the chiefs for the Orthopedic trauma service from February 2019 to April.

I was born and raised in Texas and spent my childhood as a competitive gymnast. I walked onto the cross country team at Trinity University my sophomore year and quickly fell in love with running. After graduation, I shifted my focus to triathlons and raced as a professional triathlete while I was in medical school. I moved out to Los Angeles in 2014 for residency. I’m currently a third year resident in orthopedic surgery at Harbor-UCLA Medical Center. I ran my first marathon in May of 2016. My goal is to qualify for the 2020 Olympic Marathon Trials. - D'Ann Arthur Click To Tweet

Training tip: Don’t underestimate the importance of figuring out your nutrition plan before the race. Your stomach and your body will thank you for it.

Race day tip: When it starts to get tough, smile and remind yourself that you signed up for this and push yourself to run a race you can be proud of.

Upcoming Races: A few summer 5K and 10Ks.

Returning for 2019 Austin Marathon: As a chief for the Orthopedic trauma service (during February 2019) travel will be difficult due to the call schedule. If I can make it out to Austin, then I’ll definitely race as it’s a top notch event!