Training was cancelled this week due to inclement weather. Heavy rain and lightning was overhead at the time training was due to begin from downtown Austin.
We don't run beneath stormy skies for good reason. The U.S. Centers for Disease Control and Prevention (CDC) reports that lightning strikes killed an average 30 people per year from 2006-2018, and all outdoor activities should be suspended for 30 minutes after the last clap of thunder is heard.
Days not suited for running can still be productive if you choose to crosstrain. Supplemental activities like weight training can help improve running form and increase leg strength. Other exercises suited for the indoors, like yoga, increase range of motion and combat tight muscles that often result from running.
This city, on the rim of the Texas Hill Country just to the west, has its share of hills. A early morning walk headed north on Guadalupe St. from Lady Bird Lake bears this out.
It’s here on a recent Saturday that Austinfit’s Coach Michelle Cooper has her fitness walkers on the move in a valley of office towers and condominiums reflecting the dawning sunlight spreading above the dome of the Texas State Capitol.
“Come on, let’s help each other,” she urges her team forward as they walk a brisk pace. “We are all leaders here.”
Michelle is one of a group of fitness coaches out each week helping AustinFit participants maintain their cardio-health in the age of COVID. Outdoor workouts at safe distances from others seem one of the last refuges of normalcy for those fighting the spread of COVID-19.
Like other AustinFit coaches, COVID safety and precaution is top of mind for Michelle, who wears a mask during her workouts. Other precautions include preworkout temperature checks, social distancing, and ample use of hand sanitizers.
Beyond the necessary precautions, the goal of the AustinFit program remains as it has for the past decade — to give members the opportunity to be fit and healthy. It doesn’t happen overnight and requires lifestyle changes that ideally come with time. This is why the typical training season for Austinfit plays out over 26 weeks. It allows for an incremental transformation that protects against physical injury and mental burnout.
AustinFit and its seasonal approach to training provides the environment for a gradual, yet substantive, run or walk program that address the needs of beginners as well as the more experienced member.
For those Michelle leads, there’s walking and the specific pace and movement that go with it. However, AustinFit also has the coaching staff to accommodate all levels, including the seasoned marathoner who might clock a pace under a 9-minute-mile. Overall, participants are divided into four or five groups according to goals and expectations.
The different groups allow for AustinFit members to gauge progress and scale back effort to recover from injury if needed. Michelle understands from personal experience that the groups’ flexibility enables long-term commitment to an exercise program.
After training with AustinFit three years ago, she ran a half marathon in New Zealand. Like with many who participate in timed events, the thrill of the finish gave way to a longer-than-expected layoff in the following months. A rush to regain her form in the spring of 2018 resulted in a knee injury.
Frustrated but not daunted, Michelle returned to AustinFit in 2019 as a member of the walking group that she now leads.
“I joined Austin Fit's walk group to try to regain my stamina and endurance to run again and did just that,” Michelle said. “I was able to participate in the 3M Half Marathon and ended up running at least half of the race. Needless to say, I was proud of myself, but also recognized that if I had only listened to the doctor and my running buddies and came back as a walker sooner, I would have been able to run sooner.”
It’s with that mind set — walking is training — that she guides her team through a program that lengthens its workouts each week. By week 10 of the current season, her team is walking 7 miles. For some, distance alone is the challenge; however, like Michelle, some walkers discover that they can incorporate some running into their workouts.
“I try to maintain a good pace for everyone, and if I notice someone is being left behind, I try to slow down for them,” she says. “However, if there is someone in the group who is obviously leaving us all in the dust, I usually inform them that it is okay to move between the groups if the walkers are completing the routes slower than they would like.”
The first step involves some form of interval training. This is where a group adds a preset number of minutes for running. The group then dials back the intensity for a minute or two by walking. It becomes a run-walk interval.
As fitness continues to increase, AustinFit members can choose to run with groups that use longer run intervals and walk for shorter time. Eventually, they might choose an AustinFit group that runs for the entire workout.
Finally, as fitness levels increase, AustinFit members might choose to train for a specific timed event — the Austin American-Statesman Capitol 10K might be good choice for a beginner. Some choose more advanced targets such as a half-marathon or even a full marathon in Austin or San Antonio.
Whatever the goal, completing a timed event or working out simply for the health benefits, AustinFit coaches like Michelle are there each week for the team, encouraging correct form, proper eating and sufficient hydration needed to support 26 weeks of training.
Discover the Shoe for You at Austin's Ready to Run
Running gear and shoes will be on your mind as the miles stack up this summer and fall season. It's for good reason. Having the properly fitted shoe is one of the best things you can do to prevent injury and make your workout more enjoyable. And bringing the right gear, such as hydration bottles, utility belts and reflective vests, can boost the safety of your workout no matter the weather.
With shoes, as you learn more, you'll read about different ways your foot can strike the trail or pavement. Pronation, arch support...it can be confusing how these terms specifically apply to you. But Rory Tunningley and the staff at Ready to Run on Far West Blvd. can make sense of it all.
Better still, Rory offers a 15% discount to all AustinFit members. Check out the video to learn more and stay tuned for details about an October hill run hosted from Ready to Run. Let's support our sponsor!
Weekly Workouts Offer Time to Improve How You Move
by Dr. Dan Powers, Powers Family Wellness Center
Proper form when running or walking is essential to ease stresses on your body, improve performance and prevent injuries. I’ll go over a few basics that will do just that and maybe make your training just that much more fun.
Most of these points are just common sense and you experienced walkers and runners may read these and say, “well, duh!” But bear with me -- even experienced athletes need reminders once in a while. We can so easily slip into sloppy habits.
First, consider what we call leg turnover. Basically, this is how many steps you take per minute. Obviously, you don’t want to be taking tiny little baby steps, but you don’t want to be over-striding either. Both of these will put the brakes on and slow you down. If you think about it, the only time you actually propel yourself is when you have contact with the ground; so the more you’re propelling yourself, the faster and more efficient you will be. Increasing leg turnover without over-striding also will enable you to land on the center of your foot, as opposed to your heel or toes. Doing either of the latter can lead to heel and foot injuries, calf injuries, or knee and hip injuries.
Another thing to consider is proper arm swing. It’s a simple thing that can have big consequences. Running is not just a matter of propelling yourself with the power of sheer muscle contraction. Our bodies also use kinetic energy. We load kinetic energy in our muscles, tendons and ligaments and then release it much like a wire spring snaps open when unwound.
The better our form, the better we make use of this kinetic energy to reduce how much our muscles have to work. For instance, swinging your arms front to back is a much more efficient way to produce kinetic energy than swinging your arms across your hips or not swinging your arms at all. Every time you bring your arm upward, your opposing knee should be drawn upward with it. This visualization has really helped me in the latter miles of marathons and half marathons.
The last, and possibly most important aspect of running form I'll cover here, is proper posture and core alignment. There’s less stress and more efficiency of movement when you are straighter and more in alignment. Walking and running for any distance is stressful enough on our bodies, and adding more stress with improper posture will inevitably lead to injuries down the road.
The most balanced posture with the least amount of stress on our bodies is ear over shoulder, shoulder over hip, and hip over knees. Bringing your chest slightly forward while attempting to do this. Cross train and keep your core muscles strong so that after a couple of hours on the road you won’t tire out and start schlumping forward or sideways.
Improving your form won’t happen overnight. It’s something you’ll have to keep working on, but If you pay attention and stick with it, you will reap the benefits over time with better finishing times and less injuries.
If you would like to learn more about the Powers Family Wellness Center, please visit us here.
At the Week 7 seminar we discussed the importance of hydration and how to do it properly for long-distance workouts. Remember to focus this week and in future weeks on getting between 80 oz to 100 oz of water per day - that’s 8-10 glasses of water or about 3 liters. It sounds like a lot, but if you constantly keep a bottle with you and on your desk while at work, it’s easy to do.
On days when we run, make sure to come to the run hydrated and drink plenty during the run - at least 5 oz to 8 oz every 15-20 minutes. Weigh yourself before the run (at home) and then weigh yourself after the run. If you’ve lost weight, you’re not drinking enough.
If you’re running less than an hour, water is enough. If you’re running more than an hour, you also need to be taking in electrolytes. You can drink Gatorade, one of our brand sponsors, or you could take salt tablets, use nutrition on the run that contains electrolytes, or drink other beverages containing electrolytes. Enjoy your week and make sure to get in your weekday workouts! See you next Saturday!!
I wanted to talk a bit about gear as we move into longer distances in our walks/runs. I’ve included links where possible for anyone that’s interested in learning more. Please note, that I have no affiliation with any of these companies. I just like their products.
Running Belts
The first item I wanted to mention was a running belt. I am currently running with the URPOWER-Upgraded Running Belt. Like all belts, it’s adjustable in length. It comes with two 6-oz water bottles and a large pocket that easily holds my gels, Chap Stick and even a cell phone.
It also has an opening for earphones for runners who aren’t using Bluetooth “Air Pod” technology. I like this product because it’s not bulky, it holds up well, and meets all of my needs. Finding a belt that meets your needs is really important. I’ve noticed many people don’t run with them until they start into longer runs. I encourage people to wear them every time they run. Adding any gear to your routine deeper into the training program just means more time late in the game for your body to acclimate to something new.
Headbands
The days of the Bruce Jenner terry cloth headbands and wrist bands are long gone, but the need is still there. I can’t stand sweating into my eyes while working out. A few years ago, I came across an amazing product by Sweatgutr. The product is a thin translucent headband and does a great job of keeping sweat from rolling into my eyes. The technology is such that it has a “gutter” that collects the moisture and directs it to the rear and down your back, aiding in cooling while keeping your eyes clear.
This is for the men. When you’re out there running and sweating, you’re releasing lots of salt. Salt can be abrasive, especially with the movement of your shirt while running. Most guys don’t notice it during the short runs, but as distance increases, the repeated abrasion often causes your nipples to bleed. It has already happened to me once this season as I’d forgotten to protect my nipples by covering them up with some type of band-aid.
Two weeks ago, I saw one of our coaches finishing a run wearing our new bright-yellow shirts, and he was bleeding as well. Now any band-aid type bandage will work, but the larger bandages cover more area than what is required. If you have any chest hair, you know the pain pulling those large bandages off while ripping out hairs. So, after a couple of years of battling with finding the right coverings, I found HEB’s Clear Spot bandages. They’re round band-aids a little larger than a penny, and they get the job done. Most of the pharmacies have their own version of the product, and they all work equally well.
So now that the miles are starting to pick up, we will all battle the rub. Everyone has their own unique body style, and we all rub in different places. Some people under the arm, some between their thighs, and others... well let’s just say I fell into the "other" category a few times. I was quickly introduced to Body Glide. It’s an amazing product. It’s not messy, or smelly, and is a NO BRAINER. If you’re someone that has dealt with chafing in the past, then this is your reminder to start applying now.
If you are having abrasion in the “dairy-air zone,” then diaper-rash-type protection is a must. There are many over-the-counter zinc ointments meant for this region, and they work very well.
Sun Block and Sun Glasses
If you’re like me, the idea of applying sunblock literally makes your hair stand on end. I can’t stand to be slathered up in greasy slime. I know some of you could care less, but for me it’s just nasty. Regardless of my personal feelings, there are lots of athletic-type sun blocks available. Find one that works for you, and use it.
If the slimy, greasy thing gags you as well, then I encourage you to check out Neutrogena’s Ultra Sheer body mist. It doesn’t gag me, and I’m not miserable with it.
Sunglasses aren’t just for style and design; they also protect your eyes. So be sure to shop for something comfortable that’s protecting you from the harmful effects of the sun.
I’m currently wearing a pair of Scattante glasses that are a multi-lens cycling pair of sunglasses. They have interchangeable lens that you can change out fairly easy. The multi-lenses feature is really nice for changing out your lenses based on sunny or cloudy days. I enjoy these a lot. They’re lightweight and provide plenty of eye coverage.
Lenses for cloudy days actually provide a lighter view of your surroundings. These may be more than most people need, but I hit a sale and nabbed a pair a couple of years ago.
Keep Social Distancing in Mind to Prevent Spread of Covid-19
By Coach Greg
As AustinFit now enters its sixth week of summer training, the full marathon group will complete its first Saturday route in excess of five miles. With that, we will be having our first water stop.
Because of the ongoing challenges presented by the community spread of the virus that causes Covid-19, let’s take a moment to review how we will incorporate social distancing into our water stops.
This season water stops are “hands free” for coaches and team members. Water stops have an attendant who will wear a face covering and gloves to distribute water. No cups will be provided; so it’s critical that all participants needing water on the course have their own hydration bottle to carry water. We offer no exceptions to this policy. Please be mindful that mornings in Austin despite the early hour are still warm and humid. Use of personal hydration is strongly recommended.
Generally speaking, you should sip small amounts of water throughout the course and not wait until you feel a strong sense of thirst. Once thirsty, you are running a fluid deficit that is hard to recover while exercising. For more information about hydration, speak to your coach.
While it goes without saying to not share a sports bottle with your training partners, do not share other items like towels, salt tablets, gels, maps, etc. If consulting with someone on the route, speak to them from a safe distance. For example, do not look over their shoulder at their mobile phone. Better to let your coach know if you are having trouble tracking upcoming turns and changes in direction rather than speaking up close to multiple training partners.
Also, because face coverings are optional for runners and walkers, it’s vital that we follow the recommended 6 feet between each participant not only as we exercise, but especially as lines form at the water stop. Six feet is about two arms lengths.
Spreading out over a larger distance will require water stops to be in areas where sidewalks are available. As training distances increase this season, we will strive to keep water stops at consistent 5-mile intervals as best as possible.
Hand sanitizer will be offered at each water stop.
Everyone has ups and downs in life from time to time. Sometimes you don’t feel like doing certain things even though it may make things better.
Did you know NFL/NBA Athletes are paid based on their peak performance? They also have ups and downs. They are just like everyone else in this world.
The major differences are, they practice or condition their minds and body to be at their peak performance or peak state everyday all year round. They are paid to perform for YOU at their peak state. If they can do it, You Can Do It!!
What would happen if YOU decided to challenge your mind and body to BE at a Peak State everyday?
What would happen to your standards of living or your lifestyle if you Decide NOW to condition your mind and body to be at your peak state everyday?
What would that challenge do for your business?
What would that challenge do for your health?
What would that challenge do for your relationships? How would your feel?
How would your life be if you were to condition your mind and body to be in a peak state for 30 days?
So decide today to take the 30 Day Challenge.
Just think about the momentum you will bring through the year 2020.
Tips to Slow Breathing, Relax Courtesy of Restore Hyper Wellness
Oxygen is super important. So important, in fact, that 90% of our energy comes from our breath. Fresh air, water, iron-rich foods, and exercise are all fantastic ways to increase our oxygen levels, but there’s one thing in particular that you can start doing right now–breathing exercises. In our modern, fast-paced society, and amidst all of the discomfort we’ve faced together, we could all benefit from more deep breathing. And if you haven’t had the chance to do HbOT this week yet, fear not–we’ve got you covered. Some of our favorites breathing exercises include:
Box Breathing Helps slow down the breath to deliver increased CO2 into the bloodstream, helping to calm and regulate the autonomic nervous system. Simply inhale for 4 seconds, hold for 4 at the top, exhale for 4, and hold for 4 at the bottom.
4-7-8 Breathing Known as the relaxing breath. Practice by inhaling for 4 seconds, holding for 7 seconds and exhaling for 8 seconds. This breath is particularly great for reducing anxiety. Both of these techniques provide a great foundation for a strong meditation practice–an ancient technique syncing awareness with breath to reach a level of clarity, relaxation and stability. An awesome way to get started is through guided meditations. Try out one of our favorite apps, Headspace, and get breathing! We always have our breath with us, and it can serve as a powerful tool for both our physical health and our mental health. We hope you’re using this time at home to nourish yourself and make wellness your top priority.
Properly training for your first major run or walk event will ensure a memorable day— for all the right reasons. But don’t forget the many weeks and months of workouts are about more than adapting to physical exertion.
All that time and work gives ample time to experiment with hydration and nutrition. General guidelines exist, but what combination of food and drink works is something each of us must figure out for ourselves. Moreover, what works for us at shorter event distances may not be enough for what we need to participate in longer events.
The 2018 Austin Marathon taught me this lesson. I ran the first 22 miles more or less according to my plan and even ran some faster miles in the latter half of the race (what you’ll hear termed as a negative split). But the last three miles of the race, I was solidly up against that fabled “wall.” Finishing that final 10 percent of the race was a challenge I hadn’t expected, and that was primarily because I didn’t eat sufficient calories for the amount of miles I logged that day.
It was my first marathon, and I simply didn’t realize the energy demand. And I have no doubt that what I did eat failed to have the correct balance of carbohydrates, fats and proteins.
In short, we need all three food types when exerting ourselves over long miles, often for three hours or more. Generally, our body turns to carbohydrates first for energy, and is why you often hear about “carbo loading.” However, the exact mixture of carbs, fats and proteins is very individualized to each of us; so we must experiment with a balance of foods to find what best provides us sufficient energy. To be sure, along the way we also will learn what does or doesn’t upset our stomach or cause urgent visits to the latrine.
Finally, timing is key. When we eat has as much to do with success as what we eat.
My “go-to” for figuring this out is Runner’s World Complete Guide to Nutrition. This handy booklet published in 2016 is packed with great information, but especially helpful is the section titled Eat by the Clock:
“When you’re training, time is of the essence, says sports nutritionist Drew Price. “Nutrient timing is the secret weapon employed by professional athletes to fuel training, power race day, and support recovery. Carbs are obviously important for energy on your run and to recover afterward, but so is protein because it improves carb usage and supports muscle recovery. Fat and fiber should be limited as they slow the transition of food throughout the gut and can cause gastric distress.”
It goes on to explain that fueling up ideally begins as many as two hours before an event. This section of the booklet details what goes into your body should become increasingly simpler as the event time approaches. For example, you might begin by eating something like pasta two hours before your event, but 15 minutes before the start time you might eat an orange.
The key here is that you should be fueling up in stages and not in one large meal. Case in point — carbo loading does not mean eating a giant plate of spaghetti the night before an event. Loading up on carbs is best done over a period of days.
And, more critically, you should continue taking on calories during the event and after you are done. It’s OK if all this sounds a bit complicated. Your weeks of training is your time to sort all of this out. And our Austin Fit group is the perfect forum to share experiences and trade notes.
