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Hydration: 5 Things You Should Know and How They’ll Help

You know about hydration, now learn about how it helps your body

Nuun is the Official Hydration partner of the Ascension Seton Austin Marathon. They know a thing or two about hydrating athletes. The experts at Nuun are constantly gathering information about how athletes can better fuel their bodies. This blog post was written by the Nuun experts to educate athletes and provide them with the information needed to be successful during training and racing.

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.

Editor’s note: proper hydration, along with these 6 tips from this Austin Marathon blog will help you run your best!

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.

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. 

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.

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.

Editor’s note: recover faster when you follow this long training run recovery timeline from the Austin Marathon!

Nuun Hydration is our Official Hydration partner. Head over to www.nuunlife.com to stock up on your hydration supply and train with what will be on course. Save 25% with the code below!

26.2 Reasons Why Y’all Will Love the Austin Marathon

Experience the #1 City in America

Finding reasons you’ll love the Ascension Seton Austin Marathon presented by Under Armour was easy. Selecting 26.2 reasons for this blog post was the difficult part! Some said we were crazy, others said we couldn’t do it. But we knew deep down we needed to share this intel with you. Visit The Live Music Capital of the World and experience the best Austin has to offer. Tacos, murals, live music, Austin Gives Miles, cold beer, and ohhh so much more.

We think that country music legend Gary P. Nunn, who played the National Anthem in 2018, said it best “That’s the most fun I’ve had before 9:00 a.m. in a long time.”

Reason #2 you'll love the Austin Marathon: Under Armour participant shirts!

Reason #2 you’ll love the Austin Marathon: Under Armour participant shirts!

The below reasons why you’ll love the Austin Marathon are in no particular order, promise.

  1. Austin, Texas – need we say more? Okay, here you go…
  2. Under Armour shirts – you’ll be the envy of those who didn’t run Austin
  3. #DiscoverYourAustin – visit the best Austin has to offer near the Austin Marathon course and try all the tacos (we did all the hard work!) #DiscoverYourAustin - visit the best #Austin has to offer near the #AustinMarathon course and try all the tacos (we did all the hard work!) Share on X
  4. Customized belt buckle finisher medals – when you wear your buckle, it will speak of your accomplishment in Austin, Texas, without saying a word
  5. Austin Marathon KXAN Simple Health 5K benefitting Paramount Theatre – perfect for the entire family, run out and back on South Congress, then enjoy the finish line festival
  6. Support Austin Gives Miles – run on behalf of an AGM charity and make a difference for a Central Texas nonprofit organization
  7. On-course murals – visit them before, during, or after… your choice, just bring your camera

    Reason #7 you'll love the Austin Marathon: murals on course!

    Reason #7 you’ll love the Austin Marathon: murals on course!

  8. Three-block-long finish line festival – post-race massage, recovery, food trucks, 2 Jumbotrons, hours of live music from 2 bands, and more
  9. Expanded beer garden – celebrate your accomplishments with a cold beer
  10. Live music from 15 bands on course – we’re not the Live Music Capital of the World for nothin’
  11. 17 amazing pacer groups – they pace, you race
  12. Manzano Mile presented by Dole– cheer everyone, from families to elites, or stretch out your legs before you run on Sunday
  13. Marathon course showcases all of Austin – north, south, east, and west, drink it all in
  14. Two-day Health & Fitness Expo – purchase official Austin Marathon Under Armour gear, check out the newest running products, grab any last-minute needs
  15. Top-notch start line and finish line VIP – gear check, delicious food, custom cocktails, private restrooms, and more
  16. Photo finish – the magnificent Texas State Capitol is your finish line backdrop
  17. Spectator-friendly course (never more than 4 miles from downtown) – cheer family and friends from multiple spots on course, including the finish line
  18. Thousands of amazing and supportive volunteers – they’re up early and they stay late, ensuring you have the best experience
  19. Unbeatable rates at downtown hotels – save money when planning your Austin runcation
  20. Austin Marathon Winnie – visit our ‘72 Winnebago (just don’t think you can sleep in it!)
  21. Mobile App – all the info you need in the palm of your handRunners take off at the start of the 2019 Ascension Seton Austin Marathon. Austin's flagship running event contributed $48.5 million to the Austin economy.
  22. FloTrack live broadcast – they follow the elite action, then watch every finisher cross the finish line
  23. Leo Manzano: race ambassador – Austinite and Olympic silver medalist in the 1500m (2012 – London)
  24. USATF-certified course – you won’t run anymore or less than you have to, we double checked
  25. 22 fully-stocked aid stations featuring nuun performance – grab hydration, make a pitstop, or both (don’t forget to thank the volunteers)
  26. “There’s no better city to recover in.” – Mayor Steve Adler – spend time in our phenomenal city before and after Feb. 16th, take in all that Austin has to offer

  26.2. In conclusion, the Austin Marathon begins with a strike of the #RunAustin gong… yeah, you read that right

 

Friends have raved about Austin. Running partners can’t stop talking about their experience. Now it’s your turn! Reserve your spot at the Austin Marathon start line and experience all that Austin has to offer.

Follow this Recovery Timeline After Your Long Training Run

Recover from your long training run faster with our advice

Your Ascension Seton Austin Marathon or Half Marathon training plan is certain to include long runs. They’re the core to building the endurance needed to achieve your goals. But just like any other run, you need to recover after your long training run and prepare for what’s next. Our timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Take our advice, adjust it to your schedule, and make sure you’re ready for whatever is next on your training plan. Having trouble getting up in the morning for your long run? These 6 tips are sure to jump-start your morning!

Rehydrate (within 5 minutes)

nuun display at Austin Marathon expo. nuun is the perfect drink for your long training run.

nuun has the electrolytes you need after your long training run! Credit – Deborah Cannon

You lose fluids during your run when you sweat. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like nuun!) when you’re done. Drinking this will begin the rehydration process and restore needed nutrients Pro tip: prepare a drink that’s specifically for after your run before you begin.

Stretch/foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. 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.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite protein bar. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Barton Springs is a great place to cool off after your long training run.

Cool off in Barton Springs after your long training run.

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation. 

Eat a meal (within 1-2 hours)

Now it’s time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. Pro tip: check out some of our favorite East Austin restaurants.

Nap (within 2+ hours)

Ahh, the ending to a perfect long run, the nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad ideat to stretch/foam roll one more time and drink some more electrolytes before your nap. 

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this timeline will assist in your recovery after your long training run. This will help your body get ready for whatever is next on your training schedule!

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.