running advice Archives

How Runners Can Make Every Day Earth Day

April 22, 2022/in Blog post /by Austin Marathon

Every morning, when you wake up and get into your running shoes, what is that one thing that motivates you to go out and do the hustle? Besides the obvious desire to remain fit, the beauty of the Earth itself is a tremendous motivator that makes us want to head out and experience the wonders of nature on foot.

Whether you like to run across a sandy beach or in a park with tall trees, running is so much more fun when done in the lap of nature. The fresh breeze blowing through your hair, the vast expanse of greenery, the pleasant chirping of birds, and the soothing sound of water trickling offer the ideal setting for a run.

If you enjoy running in natural settings and admiring the beauty of the Earth, then you may find that you enjoy doing your part to ensure that it remains the same for a longer time. It is no secret that the Earth is suffering a slew of problems, such as global warming and climate change. With a few small changes, we can help make every day Earth Day!

Check out the following suggestions for some fantastic ideas on how you can make a difference.

Soles4Souls donates old sneakers to people in need

Recycle or Donate your old gear and running shoes:

Every time you purchase new running gear and shoes, think about recycling or donating your previous attire instead of dumping it in the garbage. There are numerous methods for recycling shoes. Take them to your local Goodwill or homeless shelter. Many companies now have recycling and reuse programs for athletic equipment and shoes. You can look up relevant locations and offer your equipment for recycling.

Girlfriend Collective Moss Compression Run Short

Make purchases from eco-friendly brands:

Today, no matter what you wish to buy, you will have an infinite number of vendors to choose from. If you are committed to making the planet a healthier, cleaner, and better place, make the right option when deciding on your running gear. At present, there are many brands like Brooks, Girlfriend Collective and Allbirds that create a wide variety of products from recycled materials and sustainable methods.

Under Armour Playmaker Jug Water Bottle

Take a refillable water bottle from home:

Plastic pollution is a big threat that the Earth is dealing with. If you carry around disposable plastic bottles to relieve your thirst while burning calories, a reusable and refillable water bottle would be a better solution. You may lessen your carbon impact on the earth in this manner.

Ensure that you run on a clean track:

The simplest way you can contribute to the conservation of planet Earth is by keeping it clean. So, if you are running down a route and come across a few wrappers or cans, you know what to do. Simply pick them up and toss them in a nearby trash can.

These were a few tips to help you take care of the environment while taking care of your body. Follow them and inspire others to join you in making the Earth a greener and more pleasant place to live in.

Tight Shoulders? Try These Stretches

April 18, 2022/in Blog post /by Austin Marathon

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?

April 1, 2022/in Blog post, Training Advice /by Austin Marathon

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.

How to Run: Useful Advice for First-Time Runners

January 6, 2022/in Blog post, Training Advice /by Austin Marathon

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.

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