Posts

Complete these 4 Stretches Before You Run

/in /by

Help prevent injury and add these 4 stretches before you run

Aside from losing weight and lowering your blood pressure, running is an activity that comes with numerous benefits. It can help improve both your mental and physical health. Just like other exercises, you need to warm up your body before you begin. A great way to do that before running is to stretch. We breakdown why injuries happen and advise that you complete these 4 stretches before you run.

Regardless of how beneficial running can be, more than 65% of runners get injured every year. This stat might seem discouraging, but the good news is that you can avoid these running injuries. One of the primary reasons why people get injured after running is because their muscles were overworked or overstretched. When the muscles in the legs are stiff and tight, running might be a bad idea as it can lead to injuries. In order to avoid getting injured, the muscles should be first stretched properly. The best way to avoid this is by completing these 4 stretches before you run. If you do become injured, see Dr. Allen and the experts at Ascension Seton Sports Performance.

Pro tip: don’t begin marathon training without these 7 essential items!

  • Single-Leg Deadlift 

This exercise is an effective means of stretching every muscle within the hips and hamstrings. To do this, get into a standing position with your feet hip-width apart. Place your weight on your right leg and gradually raise your left leg out behind you and make sure it’s straight. As you raise your left leg, simultaneously hinge at your waist. Doing this correctly gets you into a T shape.

  • Hip Flexor Stretch 

A tight hip flexor can cause injuries while running. This exercise can help avoid that injury. Get into a lunge position with your front knee at 90 degrees. Then gradually straighten your back leg and then raise your arms. Hold in this position for 10 seconds and change legs.

  • Walking Lunge 

This exercise helps avoid injuries in the knee and thigh region. Get into a standing position, then move your right leg forward. Bend the right leg until the knee is at 90 degrees and the back knee is almost touching the ground. Stay in this position for 5 seconds and then move forward with the left leg. While doing this, place your hands on your waist.

  • Calf Raise 

This is another helpful stretching exercise that can help avoid injuries while running. This exercise targets muscles in the calf region. To do this, stand straight and gently push through the balls of your feet till your heels are high, and you are standing fully on your toes. After standing on your toes for 5 seconds, slowly return to your initial standing position.

Avoiding injuries that are caused by running is possible, but only with the right stretching. Completing these 4 stretches before you run is very important. Especially for people that haven’t engaged in running for a long time or engage in activities that require less movement. If you have an injury or what to become a better runner, email Ascension Seton Sports Performance today – sportssci@ascension.org.

Understand How Temperature Affects Running Performance

/in /by

Dr. Allen breaks down how and why temperature affects running performance

Central Texas is known for its dramatic changes in weather. Runners should always check the weather before taking off for a run. You should always have a plan and dress accordingly. Properly hydrating also goes a long way. In order to optimize running, you should know how temperature affects running performance. That’s why we checked in with Dr. Allen and the experts at Ascension Seton Sports Performance. Dr. Allen explains how temperature affects running performance and what it means for you. Remember to always listen to your body!

How the body reacts to hot and cold

Temperatures in the Central Texas summer months can exceed 100°F. Winter months can experience temperatures that can range from the 20s to 50s. The body performs best if core temperature is maintained below 104°F with fatigue setting in above this temperature. Humans are unfortunately relatively inefficient when it comes to this. As much as 70% of the chemical energy can dissipate as heat instead of being turned into mechanical energy for movement. This is why it’s important to know your pace and have a plan for race day. Pro tip: use this helpful pace chart as your guide!

As the runner increases their pace the body slowly heats up. It sends more blood to the muscles involved in movement and proportionally less blood to the skin to get rid of heat. Cooler temperatures, wind, cloud cover, and appropriately ventilated clothing all help runners maintain a faster race pace. This is helpful to know if you’re increasing your mileage while training for a marathon.

Research shows that runners self-select a pace that will allow them to perform at their physiological limit given the conditions of the day. During a marathon, competitive runners usually maintain a pace that corresponds to 70-90% of their VO2 max. Contact the experts at Ascension Seton Sports Performance to find out your VO2 max and marathon race pace – sportssci@ascension.org. 

Running in the heat

Additionally, it has been demonstrated that 50°F is the optimal temperature for peak marathon performance. As the temperature heats up from 41°F, runners get slower for every 9°F increase in wet bulb globe temperature (WBGT). WBGT is an index of heat that is thought to best represent heat stress. Elite runners tend to slow their self-selected race pace by 1.7, 2.5, 3.3, and 4.5% respectively. That means at a WBGT of 77°F elite runners are running 4.5% slower than at a WBGT of 41°F. Slower runners seem to slow down even more, decreasing speed by 3.2, 6.4, 9.6, and 12.8% respectively. At a WBGT of 77°F a slower runner is running over 12% slower than at WBGT of 41°F. This can explain why your runs take more effort as you run in the heat of summer.

The research indicates this may be because slower runners spend more time exposed to hotter conditions. They also tend to spend more time running in packs of other runners. This has been shown to decrease airflow related heat loss by 50%!

Regardless of your ability level, the key takeaways are that runners tend to settle on a pace that corresponds to what their body can do given the temperature of the day. Hotter temperatures present a greater challenge for runners than colder temperatures. It’s important to allow your body to naturally cool down by allowing for airflow when racing on a hot day. For more content related to all things sports performance, fun virtual challenges, and information regarding our Sports Performance offerings, join our free Strava Club “Ascension Texas Sports Performance.”

About Dr. Jakob Allen

Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

Booty Bands: 4 Reasons Why You’ll Love Their Benefits

/in /by

The resistance from booty bands can make you a stronger runner

Booty bands: funny name, legit benefits. Running by itself is great. But if that’s all you do you might experience burnout or have an overuse injury. That’s why we’re always talking about cross-training! The benefits runners can see from cycling, swimming, and yoga are endless. Now you can add booty bands to the list! They’re inexpensive, lightweight, and you can work out with them anywhere. We breakdown what they are, talk about their benefits, and provide some of our favorite workouts. They’re especially helpful for first-time runners!

Booty bands explained

https://youraustinmarathon.com/booty-bands-benefits/Booty bands are small loop bands that can be made from different materials including rubber, cloth, and elastic. These bands usually come in sets with different weights and resistance. They can add additional resistance to natural movements like squats, lunges, slides, and kicks. While they are great for targeting your core and lower body, they can also be used for shoulders and arms. Also known as resistance bands, mini bands, butt bands, and hip bands. They’re a great compliment to your training, especially when you’re increasing your mileage.

Do they work?

Heck yeah they do! Once you work out with them you might realize that you’ve been slacking on working out certain muscles. Because of the added resistance, you will use more stabilizing muscles and feel the burn. They’re one of the simplest additions to your training/workout routine. They’re also great for preventing painful injuries like shin splints. Pro tip: add these endurance circuit workouts to your training too!

Benefits

  • Inexpensive
  • Easy to use
  • Durable
  • Lightweight and easy to pack/store
  • Adds a variety to workouts
  • Great for different levels of fitness

How to use them

Search booty band workouts on Google. You’ll discover so many options that you could literally do a new one each day. That is how versatile they can be. Here are some that caught our eye and that we added to our own workout lineup:

As you can see, we still take cross-training seriously. If we don’t have time to rock climb or ride our bike, we bust out our booty bands. There are times where we even add them to our warm-up routine. Do you already use booty bands and have a favorite workout? Let us know in the Austin Marathon Facebook Group or on Twitter!

4 Reasons Why You Should Try a Virtual Race

/in /by

Learn about all the benefits before you sign up for a virtual race

Are you looking for a way to find adventure and excitement this fall? A virtual race is the answer you’ve been searching for. While there are many things in life we have no control over, physical fitness is one thing that we still have a grasp on. And with the Run Austin Virtual Series from Austin Marathon and 3M Half Marathon, you’ll have monthly milestones and get fit in no time!

Virtual events explained

Virtual races are an innovative addition to the racing community, giving participants an opportunity to stay fit and motivated while we work towards returning to in-person events. They can be completed in the comfort of your own home and at a time of your choice. Competitors can pick their starting points and routes, be it the walkway outside their house, in a different state, or even a completely different country. The Run Austin Virtual Series will only dictate the distance you run and there are various races to choose from. It’s a great opportunity to return to racing and enjoy the keen satisfaction that comes with completing a task. Take your virtual races off the roads and to the trails. If you are in Austin you can complete your next virtual run on Austin’s top running trails.

Why you should try virtual racing

1. Set new goals and achieve them

Competitors are given the opportunity to set personal goals and achieve them. Although you won’t run alongside others, you can still achieve your running goals, increase your mileage, and possibly set personal records along the way. Additionally, you can work your way from smaller, more achievable goals to larger ones. Since virtual events have fewer time restrictions than in-person events, you can work towards completing a longer distance than you would normally run, significantly increasing your endurance levels.

2. Explore the social aspect of racing

It’s a shared, fun experience that’s enjoyable for everyone involved. Although virtual, you’ll still be able to interact with fellow runners and connect over the races you’ve completed and the records you’ve set. This also allows you to get your family and friends from different parts of the world in on all the fun. Additionally, participation in virtual races also prepares you for traditional races once you feel the time is right.

3. Take your fitness to the next level

See this as a wake-up call to start achieving your fitness goals today. Virtual races can advance your fitness level, motivating you to change any unhealthy habits, and live your best life. This is a great way for beginners to implement our useful advice for first-timer runners.

4. Virtual racing swag

With each virtual race comes unique swag! You can also purchase official merchandise just like you would for an in-person event. These fun momentos are great ways to remind you of your accomplishments and push you towards your new goal. Share this with your fellow competitors and friends by flaunting your digital swag courtesy of Austin Marathon on our photo booth.

Virtual runs are for people who chase adventure and the sense of accomplishment that follows. It’s definitely an opportunity worth experiencing. You won’t regret supporting your local virtual race provider. How excited are you to take part in a virtual race? Let us know in the Austin Marathon Facebook Group or on Twitter.