Tag Archive for: 2021 3M Half Marathon presented by Under Armour

How to Return to Running After Taking Time Off

Make the most of your return to running with our advice

Lace-up your shoes and let’s go! Now is the right time to return to running. Whether you’ve been out for six weeks or two years, start today! Remember: once a runner, always a runner. 

Eventually, during everyone’s running journey there comes a time when a hiatus from running happens. It might be from an injury, work, school, burn out, etc. Life happens to all of us and that’s okay. It doesn’t matter if you took a short or long break from running, what matters is you are ready to return to running! We are here to encourage you to take the first steps back in confidence both physically and mentally. Take one small step for your running journey and one giant leap for YOURSELF. Utilize our summertime running advice if you’re making your return when the temps are higher.

 

In the beginning, avoid the following

  • doing too much 
  • going too fast 
  • returning too soon 

These are the three most common mistakes that lead to injury during one’s return to running. Too much volume, too fast of a pace, too early in the training program. As runners, we have a tendency to want to jump back in where we left off.

We must remember that our bodies are highly adaptive to how we train. They need time to build back up when we take off. All the energy systems, muscles, bones, ligaments, and tendons need to adapt to the increased stress that running requires of them to stay healthy. Consider the amount of time you have taken off and where you want to go. This will help you find a training program that is right for you.

Change it up during your return to running

Stay healthy during your return to running by switching it up. Include cross-training, strength training, and training with friends. Cross-training is anything other than running you can do for cardio. For example, biking, swimming, cardio circuit, hiking, elliptical, versa climber, rowing, etc. Cross-training uses different muscles and adjusts impact to avoid overuse injuries. Adding in strength training can help your body adapt and prepare for running’s impact. Proper strength training helps the body stay resilient. 

The running community provides endless benefits! Including training sessions with friends can be good for the soul and push you further. Solo workouts are important too, but training with friends provides undeniable accountability. Switching up your training can keep you healthy, help you get stronger, and keep you on track with your plan.

One foot in front of the other 

As much as running is physical, almost every runner will admit there’s a mental component too. The first few runs back can feel frustrating and daunting. During your return to running, tell your ego to be quiet. It is easy to get distracted by thinking

  • “I used to run this time and now I am running this”
  • “Will I ever be able to run that pace again” 
  • “This feels uncomfortable how did I do this” 

Take a deep breath and remember, “YES!” You can run those times again, you will return to running longer distances, you will feel more and more comfortable. After you have built up a running base once the next times are easier. Half the battle is showing up. So show up, blast some tunes, and put one foot in front of the other during your return to running! 

Returning to running after a hiatus or injury can be both challenging and rewarding. By following the steps outlined in this guide, you can gradually rebuild your fitness, prevent injuries, and reignite your passion for running. Remember to start slowly, listen to your body, and prioritize rest and recovery. Consistency, patience, and perseverance are key to a successful comeback. Celebrate small milestones along the way and enjoy the journey of getting back into the rhythm of running. Whether you’re aiming to complete a race or simply run for your own well-being, this guide has provided you with the tools and knowledge to make a triumphant return to the sport you love. Lace up your shoes, hit the pavement, and embrace the joy of running once again. Happy running!

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5 Simple Training Mistakes that You Need to Avoid

Avoid these simple training mistakes and keep things running smoothly

Training for a half marathon is not an easy task, especially if you’ve never run the distance before. But you can do this and we’re here to help! For first-timers and veterans alike, there are 5 simple training mistakes to avoid. This will keep you on track with your runs and help you maximize your training. Life happens, we get it. Focus on what’s in your control. That mindset and avoiding these simple training mistakes will set you up for success during your next 13.1-mile race.

Running too far, too fast

Image of female runner smiling during the 2020 3M Half Marathon. She's enjoying race day because she avoided simple training mistakes. Increasing your mileage during training too fast can put a lot of stress on your body. This can lead to injuries. For that reason, increase your training distances gradually. Start with a solid foundation of low miles and build from there. Some runners recommend the 10% rule, where mileage is increased by less than 10% each week. 

Attempting to develop speed too fast

Build speed slowly and in a consistent way. Trying to run fast intervals at the beginning of the training program is likely going to put too much pressure on your body, which is not recommended. After you’ve built a solid base with your distance you’ll get more comfortable running. Now you can start incorporating things like running the last couple of miles of your workout slightly faster. Try basic interval training or fartlek runs. 

Not cross-training

Obviously, running is the main and most important part of half marathon training. However, if running is your only form of exercise during training, this can result in injuries or even burnout. It’s important to mix up your training with other activities such as strength training, swimming, cycling, or yoga. This helps balance your muscle groups, build strength, and increase flexibility.

Skipping rest days

One might think that during half marathon training there is no time for rest. But there is! Increased running and exercise do not lead to an increase in preparation. Rest is just as important as running. It allows your body to repair itself and avoid overusing muscles, which can lead to injury. Make sure you follow a training plan that includes rest days. Consider taking Epsom salt baths, getting a massage, or including an extra stretch session on your days off. Pro tip: Be intentional about giving your body the rest it deserves.

Ignoring pain

It is normal for your muscles to be sore after your runs during half marathon training. However, pain is not normal. Pain that gets worse as your run progresses is an indication that something might be wrong. Usually, taking time off helps alleviate pain and prevent an injury from getting worse. However, if the pain doesn’t improve after some time off, seek professional help. Our friends at Ascension Seton Sports Performance can get you back on track!

Your training plan is meant to gradually get you to your goal. There will be bumps in the road. Every runner will tell you that. But if you avoid these simple training mistakes you’ll make your journey that much easier. Cross-train, take your rest days, and seek professional help if you become injured. Have you encountered any simple training mistakes that others should avoid? Let us know in the 3M Half Marathon Facebook Group or on Twitter!

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Learn How to Breathe Properly When Running

Become a more efficient runner when you learn to breathe properly

Proper breathing during a run is crucial. Poor or incorrect breathing techniques can lead to shortness of breath, muscle and joint stress, and even injury. To make the most out of every run, it’s vital for a runner to breathe properly, not overstress your body, and adjust when needed. This boosts your efficiency and the probability that you get the most out of your run or workout. In the beginning, these new breathing techniques might feel unnatural. However, with time and practice, they will become second-nature. They’ll get easier over time and you’ll become a more efficient runner. Make running that much easier when you pair these 12 tips with the breathing advice below.

Tips to help you be more efficient

   1. Perform breathing exercises

Become a more efficient runner when you learn to breathe properly.

When was the last time you focused on how you breathe? Pay attention to how you inhale and exhale. Breathing exercises can significantly enhance lung capacity and function. There are many breathing exercises that you can do whether you’re running or not. The trick is to decide which one is best for you. Consider the breathing techniques below. Note that times can be adjusted to fit your breathing pattern.

  • Pursed lips breathing – inhale for 2 seconds, fill your abdomen, purse your lips exhale for 4 seconds
  • Breathing through your nose – inhale through your nose, exhale through your mouth
  • Numbered breathing – inhale for 4 seconds, hold for 7, exhale for 8
  • Equal breathing – inhale the same amount you exhale

   2. Pay attention to form and speed

Proper form can help you breathe more efficiently.

Focus on your form and speed during your run at all times, from start to finish. This is a great way to prevent side stitches during your run. You’ll notice your body breathes differently throughout. Understand what your body is doing and what it needs. If you begin running too fast too soon, you’ll deplete your oxygen reserves and pay for it later in your run. Start off with a smooth and easy pace, then build up as your body adjusts. Form is vital too. Maintain good posture, with your head bent slightly forward. Keep it in line with the spine and don’t lean forward or backward too much. Keep your shoulders relaxed and away from the ears. Avoid slouching or hunching forward.

   3. Try diaphragmatic breathing

This is a form of deep abdominal breathing. It’s designed to strengthen muscles that support breathing. This technique is helpful if you hold a shallow breath. Chest breathing sometimes causes tension in the shoulders, making it feel natural to breathe from your belly. Diaphragmatic breathing is something you can do throughout the day. Pro tip: focus on this type of breathing during this 10-minute warm-up.

   4. Practice rhythmic breathing

Stretching before you run is a great time to practice your breathing techniques.

This technique maximizes your oxygen intake while reducing the stress on your body. Every time your foot hits the pavement, the impact puts stress on the body. To prevent imbalances in the muscles, alternate your breathing pattern with your left and right feet. This puts less pressure on the diaphragm. It also helps balance the impact of running on your body. Consider following the 3:2 pattern. It enables you to alternate which foot will receive the impact during an exhale. Take in a deep breath for three steps and breathe out for two. For fast runners, consider using a 2:1 pattern. Practice this type of breathing during your long run. Make sure you follow this long-run recovery timeline to begin the recovery process.

Running is a strenuous activity for the human body. It makes the respiratory and circulatory systems work harder than usual. The need for more oxygen and the necessity of getting rid of carbon dioxide accumulation puts stress on breathing. However, with these simple yet effective strategies, you can breathe properly and improve your running performance. If you ever feel like skipping your run or workout, use one of these 5 excuse busters and get after it!