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5 Summertime Running Tips to Beat the Heat

Stay in shape and beat the heat with these summertime running tips

They say Austin is the opposite of Winterfell… summer is coming. Some days it might feel like it’s already here! Make sure you take advantage of the few cool days and mornings that we have left. When summer finally arrives you’ll know it by the humidity in the mornings and the soaring heat in the afternoons. But that doesn’t mean you have to completely stop running. Implement our 5 summertime running tips to beat the heat. You’ll be that much more prepared for Ascension Seton Austin Marathon training when fall rolls around!

Hydrate

Oftentimes the most overlooked tip. Not because people don’t hydrate, but because people underhydrate. 30-50 fluid ounces is recommended daily. If you’re more active you’ll need to increase the amount. Make sure to incorporate a nice balance of water and a liquid with electrolytes. This 3M Half Marathon blog post will teach you more about the reasoning for proper hydration.

Protect yourself

If you run when the sun is out, protect yourself from its rays.

  • apply sweat-proof sunscreen before your run or workout
  • put on a hat or visor to protect your face
  • wear lighter colored clothes (dark colors absorb more heat) and sweat-wicking material
  • rock the shades (protect your eyes from the sun’s rays and glares from other objects)

Adjust schedule

It’s no secret that the mornings and evenings are cooler than the afternoon. Running/working out when it’s 15-20 degrees cooler can make all the difference. The last thing you want to do is overheat your body.

Pro tip: start your morning run from Barton Springs Pool and jump in after. Entrance is free before 8:00 a.m. This is a great way to cool your body down and relax your muscles.

Cross-train

You don’t have to stop running, but your mileage will decrease when you implement cross-training. This can be as simple as riding your bike on these shaded trails or swimming laps in one of Austin’s amazing pools. You could try goat yoga, Camp Gladiator workouts, or rock climbing. Remember to apply sunscreen if you’re outdoors. Feel like you’ve run out of things to do in Austin? These 5 non-running activities will get you going again!

Hit the trails

Get off the roads and hit the trails! Austin is crawling with amazing trails that you can run on. Running with nature gets you away from the asphalt (absorbs heat), away from cars and their exhaust, and closer to the trees (that provide shade) and creeks (where you can cool off if needed).

Pro tip: if you run with your dog on the trails, obey all city ordinances and make sure you pack water and a bowl (or that the creeks have running water).

Recommendations from Twitter

We asked Twitter “what’s one thing you always do/have/eat/drink before, during, or after your summer runs?” and received some great responses. We listed a few of them below!

@TheBeerRunner – Beer

@fashionablemileDrink: nuun – Do: change shoes/socks mid run + jump in pool post run

@Msnazzy – black coffee before, water during, and beer after

As you can see, there are many ways to beat the summer heat and stay in shape. Feel like you’ve run out of things to do in Austin? These 5 non-running activities will get you going again! You can apply all of these summertime running tips if you live outside of Austin.

 

Expo Highlights You Don’t Want to Miss!

Our expo highlights showcase the booths you have to visit

The Ascension Seton Austin Marathon Expo & Packet Pick Up is just days away! The expo is a chance for participants to visit our sponsors and partners and check out what they have to offer. The 2019 Marathon Health & Fitness Expo will have more than 100 vendors selling all sorts of runners’ goodies. From on-course hydration to Official Austin Marathon Under Armour gear, below are the expo highlights you can’t miss. There are tons of prizes, giveaways, and discounts too!

The expo is open to the public on Friday, February 15th, from  1:00 p.m – 7:00 p.m and Saturday, February 16th, from 10:00 a.m – 5:00 p.m.

Get in the Groove 2020 Tour 

It is never too early to get excited about running next year! Get in the groove with us as we spread our love of Austin and running during our tour in our 1972 Winnebago, nicknamed Winnie. Come meet Winnie at the 2020 Austin Marathon booth.

Ascension Seton

Ascension Seton is part of the largest nonprofit health system in the U.S. and their doctors and nurses will be on course and at the finish line tent. They will also volunteer throughout the expo and be available on course. Say hi! You can stop by their booth to talk about taking care of your body as your train, get free blood pressure readings, and more.

KXAN

Not only will KXAN be showing the 2019 Austin Marathon live coverage to all locals looking to watch from home, but they will also be at the expo providing healthy living and wellness tips and information from expert medical professionals as part of their Simple Health initiative. You will have the opportunity to learn hands-on CPR training.

2020 Registration Combo Deal

Do you love to RUNAUSTIN?! Save an extra $10 off registration when you add 3M Half Marathon at time of check out. This pricing is the best that will be available for 2020, so take advantage of it. 3M Half Marathon is a stand-alone half marathon on January 19, 2020. It is known for its point-to-point course and swag bag filled with 3M products.

Official Merchandise

Visit our friends at Fleet Feet Austin and snag your Official Austin Marathon Under Armour gear before it’s gone! From shirts and jackets to pint glasses and coffee mugs, this year’s official merch is awesome and will make you smile when you remember running the Austin Marathon or Austin Half Marathon.

Jumbotron & Pacer Booth

Take a seat and watch the big screen as we go over both the marathon and half marathon courses. Have questions or a goal time you are looking to meet? Be sure and stop by the Pacer booth and talk to our amazing pacers. There are 18 different pace groups available. Pace groups run based on marathon finish times and will run the first part of the course with the half marathon.

Smile! Great Photo Opportunities

The Insta opportunities are at an all-time high at this year’s expo. There will be several fun photo opportunities set up throughout the expo including our GIF photo booth, a larger than life-size version of this year’s finisher medal, course maps, and more. Be sure to visit them all, some not to miss include:

  • Austin Marathon & Half Marathon course map
  • Carvana DeLorean
  • Hilton Hotels

Shopping & Giveaways

  • There will be tons of products to sample including Kodiak cakes, Kicking Horse Coffee, Thunderbird Real Food Bars, REBBL, Snap Nutrition, and Honey Badger.
  • SPIbelt will have a spinning wheel out sporadically during the event where people can spin to win! Stop by, say hey, learn about their new products, and spin to see what you could win.
  • nuun hydration will be sampling a ton of their flavors including Orange Mango, which will be at all aid stations on race day.
  • Kerrville Triathlon – from awesome trucker hats to free shirts, The Most Scenic Triathlon in Texas will have a prize wheel full of great giveaways.
  • fitppl – while reducing plastic and cleaning the world, these superfoods combine plant-based protein, spirulina, alkalizing grasses, and phytonutrient-packed fruits creating a wholesome, all-in-one, nutrient-dense shake.
  • Hilton will have a photo booth set up, plus opportunities to win awesome prizes including a grand prize which includes free hotel stays.

The Nutmobile

It’s ok to get a little nutty sometimes, especially when you encounter the Planter’s NUTmobile. Come talk to the Peanutters and get a sample of delicious Planter’s products.

Hydration 101: Prepare for Race Day

Hydration 101: class is now in session

nuun is our chosen hydration partner for the 2019 Ascension Seton Austin Marathon presented by Under Armour. nuun performance will be available on course on race day. We encourage all of our participants to train with what will be on course. You should also know why proper hydration is beneficial for you before, during, and after your long run. Hydration 101 will teach you about proper hydration’s benefits and how it affects your body. Use the 30% off code below and save. You will also find nuun and a rainbow of their flavors at our Health & Fitness Expo. Swing by their booth and meet nuun!

Hydration is energy (for your muscles)

Most people think that the purpose of hydration is to prevent dehydration and replenish electrolyte stores that may be lost via sweat. Although both of those are true (recent studies have shown that electrolytes may play greater roles in fluids absorption than sweat replenishment), the fundamental goal of hydration is to deliver oxygen to working muscles. Try to think about hydration or the fluid you are consuming as a way of helping your muscles breathe, which in turn gives them the energy they need to perform. Sometimes, it’s not so easy to just drink straight from a tap in order to help you hydrate yourself. You might find, that you are more likely to drink water if it is filtered. If this is something that interests you then you can check out Water Filter Way to help you find the best products to get pure water.

Water does not hydrate you

Yes, you read that correctly! While water does fundamentally provide your body with fluid, it does not truly hydrate you. Water needs to be in a specific concentration (composing of carbohydrates and electrolytes) to exit the stomach and move into circulation where it can be used by the body. Our water needs to contain sodium to ensure proper fluid absorption. To make matters even more complicated, your “water” should contain different amounts of carbohydrates and electrolytes before/during/after your workout.

Proper hydration will help mitigate gastric distress during exercise

To put it simply, when you are exercising, your body (stomach) is under stress. There are ways you can eat and drink to mitigate that stress or encourage it. When it comes to hydration, if the ratio of carbohydrates to fluid is too high or the electrolyte profile is too low, the delivery of fluid slows down. It sits in the stomach. That’s what causes sloshing and GI issues during racing.

Hydration will help you fuel better

This builds on the previous point. With proper hydration, you can help eliminate the GI issues that can come with it. This allows for faster and more efficient fueling. This is achieved by not overloading your system and using multiple pathways to absorb fluids and carbohydrates.

Hydration aids in recovery

One area that is critical to the recovery process is rehydrating. Rehydrating not only replenishes fluids lost during exercise, but it also aids in replenishing the electrolytes that were also lost. Keep in mind: drinking too much too fast can degrade the potential gains of the workout. Here’s why: over time your body has developed a strong immune system that helps repair itself when it is under the stresses of exercise. Therefore, naturally, your body begins repairing itself, slowly rehydrating, and continuing to hydrate throughout the day.

The experts at nuun wrote this Hydration 101 article. To learn more about nuun hydration, visit their website at nuunlife.com.

Hydration 101 with nuun, the official hydration of the 2019 Ascension Seton Austin Marathon presented by Under Armour.