Blog post Archives

The Importance of Rest: How Recovery Days Enhance Marathon Training

When training for a marathon, it’s easy to get caught up in the hustle—logging miles, hitting paces, and striving for that next personal best. But one aspect of training that’s often overlooked is the crucial role of rest and recovery. While it may seem counterintuitive to take a break when you’re focused on pushing your limits, rest is actually an essential component of a successful marathon training plan. In this blog, we’ll dive into the importance of rest, how it helps prevent injuries, and how recovery days contribute to improving your performance.

The Science of Recovery: Why Rest Is Essential

When you’re running, your body is undergoing significant stress. Every stride impacts your muscles, joints, and connective tissue. As you increase your mileage and intensity, you’re creating tiny microtears in muscle fibers. While this might sound like a bad thing, it’s actually part of the process that leads to stronger muscles and improved endurance. However, in order to fully repair and rebuild those muscles, your body needs time to rest and recover.

Rest days allow your body to repair the damage from training, restore energy stores, and rebuild muscle tissue. Without adequate recovery, your body doesn’t have the chance to bounce back stronger, which can lead to burnout, decreased performance, and a higher risk of injury.

Preventing Overuse Injuries

Marathon training involves repetitive motion—specifically running, which places repetitive stress on your legs, hips, knees, and lower back. Over time, continuous training without sufficient rest can lead to overuse injuries, such as stress fractures, shin splints, tendonitis, and muscle strains. These injuries typically arise from doing too much too soon, without allowing the body enough time to heal.

By incorporating rest days into your training schedule, you’re giving your body the opportunity to repair tissues and replenish energy stores. This helps prevent the breakdown of muscles and reduces the risk of overuse injuries. Proper rest can also help mitigate the effects of inflammation, which is a common result of intense physical activity.

Enhancing Performance with Recovery

It may sound counterproductive, but taking rest days can actually help you run faster and longer. When you train hard without taking enough time to recover, you risk reaching a plateau where performance improvements stall. However, when you allow your body to rest, it can adapt to the stress you’ve placed on it, leading to improved strength, endurance, and speed over time.

Recovery isn’t just about resting your legs—it’s also about allowing your body to fully recharge. Your muscles need time to repair, but your nervous system also needs to reset. Running stresses the central nervous system, which controls muscle contractions and coordination. A recovery day helps calm the nervous system, reducing fatigue and allowing you to train harder and more effectively in the long run.

Quality vs. Quantity: The Rest You Need

Rest doesn’t just mean taking a full day off from running; it can also include active recovery days. Active recovery allows you to engage in low-impact activities, such as walking, swimming, cycling, or yoga. These activities help keep blood flowing to your muscles, aiding in recovery without adding additional strain. On active recovery days, you’re still moving your body but at a lower intensity, which can help reduce muscle soreness and stiffness.

On full rest days, it’s important to give your body time to fully recover by avoiding any strenuous exercise. This doesn’t mean you should remain completely inactive—light stretching, foam rolling, or gentle movement can promote circulation and help with muscle flexibility. The goal is to let your body fully rest, repair, and rebuild.

Mental Recovery: The Often-Overlooked Aspect

While physical recovery is vital, mental recovery is equally important when preparing for a marathon. Marathon training can be mentally exhausting, especially when the miles pile up and the training intensity increases. Rest days give you a break not only from physical exertion but also from the mental strain of pushing yourself through tough workouts.

Taking time off allows you to reset mentally, reducing the risk of burnout. It gives you the opportunity to reflect on your progress and maintain motivation throughout the training cycle. Plus, the mental break can help you return to your training with a fresh perspective, ready to give it your all during your next workout.

How to Schedule Rest Days in Your Training Plan

So, how do you incorporate rest into your marathon training plan? Most marathon training programs suggest one to two full rest days per week, depending on the intensity of your workouts and your individual needs. Your rest days should be strategically placed around your hard workouts or long runs to allow your body to recover fully. For example, scheduling a rest day after a long run ensures that your body has time to repair before your next tough workout.

If you’re following a specific training plan, rest days will be built in to optimize your performance. However, listen to your body. If you’re feeling fatigued, sore, or mentally drained, it’s okay to take an extra rest day. Pushing through extreme fatigue can lead to injury or burnout, so don’t be afraid to adjust your schedule when needed.

The Bottom Line: Rest Equals Results

In marathon training, progress is made not just by logging miles but by allowing your body to recover and rebuild. Rest days are vital for injury prevention, improved performance, and mental well-being. By scheduling rest into your plan, you’re setting yourself up for long-term success.

So next time you feel guilty for taking a rest day, remember that recovery is a key part of the process. It’s not just about how hard you work, but how well you recover that will make the biggest difference come race day.

Happy training, and remember—rest is an essential part of the journey!

Nutrition Myths Busted: What Runners Really Need to Eat

in Blog post

As marathoners, we’re often bombarded with nutrition advice from all directions. From pre-race fuel to post-run recovery meals, there’s a constant stream of opinions about what you should and shouldn’t eat to optimize your performance. While it’s important to nourish your body with the right foods, not all nutrition advice is created equal. Today, we’re setting the record straight by debunking some of the most common nutrition myths for marathoners.

Myth 1: Carbs Are the Enemy

Busted: If you’re training for a marathon, carbs are your best friend.

There’s a misconception that carbohydrates are something to be avoided, but for runners, carbs are a primary source of energy. During long runs and intense training, your body relies on glycogen (stored carbohydrates) to power through. Cutting carbs too drastically can leave you feeling fatigued and depleted, especially when race day approaches. Instead of fearing carbs, focus on the quality of the carbs you’re consuming. Opt for whole grains, fruits, vegetables, and legumes to fuel your body properly. A balanced intake of healthy carbs will ensure that you have the energy to run your best race.

Myth 2: Protein Is Only for Weightlifters

Busted: Protein is essential for marathoners too.

While protein is often associated with strength athletes, it’s just as important for runners, especially marathoners. Protein helps with muscle repair and recovery, both of which are crucial after long runs and hard workouts. You don’t need to consume massive amounts of protein, but ensuring that each meal includes a moderate portion will help your muscles rebuild and grow stronger. Aim for lean sources like chicken, fish, tofu, beans, and dairy to support your training and recovery.

Myth 3: You Don’t Need to Worry About Hydration Until You’re Thirsty

Busted: Hydration needs to be managed proactively.

Waiting until you’re thirsty to hydrate is a recipe for disaster when training for a marathon. By the time you feel thirsty, you’re already slightly dehydrated. Proper hydration is essential for performance, helping to regulate body temperature, maintain muscle function, and prevent cramping. Be sure to drink water consistently throughout the day and during your runs. For longer runs (over an hour), consider adding an electrolyte drink to replenish lost salts and minerals.

Myth 4: Fats Should Be Avoided

Busted: Healthy fats are vital for endurance athletes.

Fat often gets a bad rap in the world of nutrition, but not all fats are created equal. Healthy fats from sources like avocados, nuts, seeds, and olive oil play an essential role in keeping your body fueled and your joints healthy. Healthy fats provide long-lasting energy, which is especially important during the later stages of a marathon. They also help with inflammation and muscle recovery. So don’t shy away from fats; just be sure to choose the right ones.

Myth 5: Pre-Race Meals Should Be All About Pasta

Busted: A balanced pre-race meal is key.

It’s a classic pre-race tradition to indulge in a giant plate of pasta, but it’s not the only option for marathoners. While pasta is a good source of carbs, variety is important. Your pre-race meal should focus on a balanced mix of carbohydrates, protein, and healthy fats. If pasta isn’t your thing, consider options like rice, quinoa, sweet potatoes, or even a sandwich with lean protein and vegetables. Aim to eat this meal about 3-4 hours before the race to allow your body time to digest and store energy.

Myth 6: You Only Need to Focus on Nutrition During Long Runs

Busted: Daily nutrition matters just as much as race day nutrition.

It’s easy to get caught up in thinking that nutrition only matters when you’re logging long miles. In reality, what you eat on a daily basis has a significant impact on your overall training and performance. A well-rounded diet, with proper hydration, will keep you energized and ready for training. Ensure that you’re getting a mix of protein, carbs, and healthy fats in each meal to support muscle growth, endurance, and recovery. Consistency in your diet helps prevent injuries and keeps your body strong throughout your training cycle.

Myth 7: Supplements Are the Secret to Success

Busted: Real food should always come first.

Supplements can be helpful in some cases, but they should never replace a healthy, balanced diet. The key to good nutrition lies in whole foods, which provide a wide array of vitamins, minerals, and other nutrients that supplements can’t fully replicate. If you’re considering taking a supplement, make sure to consult with a healthcare provider to ensure that it’s necessary and beneficial to your specific needs.

Conclusion: Trust Your Nutrition to Fuel Your Success

When it comes to marathon nutrition, there’s no one-size-fits-all approach. However, focusing on balanced meals that prioritize whole foods—carbs, protein, fats, and hydration—will give you the fuel you need to perform your best. Don’t get distracted by popular myths or quick fixes. The key to marathon success is consistency, balance, and listening to your body.

So, the next time you lace up your shoes and hit the pavement, remember that what you put in your body can be just as important as the miles you log. Keep fueling up with real, whole foods, and you’ll be ready to crush your marathon goals.

Happy running!

Strength Training for Runners: Building Power Without Bulking Up

in Blog post, Tips, Training Advice

Why Strength Training Matters for Runners

Many runners focus solely on mileage, forgetting that strength training can be a game-changer.

By building muscle strength, you can:

Improve running economy
Reduce injury risk
Increase sprint power and endurance
Maintain proper form during long runs

And here’s the good news: you can get stronger without adding unwanted bulk.

How to Build Power Without Bulking

The key is focusing on:

Lower reps, higher power – explosive but controlled movements
Bodyweight and functional exercises – targeting running-specific muscles
Balanced training – incorporating both upper and lower body

Avoid heavy hypertrophy protocols (like bodybuilding splits) that aim for maximum muscle size. Instead, opt for strength and power-oriented routines.

Best Strength Exercises for Runners

1. Single-Leg Squats (Pistol Squats)

Why: Improves balance, hip stability, and quad/glute strength — crucial for each stride.
How: Stand on one leg, extend the other forward, and squat down slowly.
Tip: Start with assisted versions before going full pistol.

2. Deadlifts (Romanian or Single-Leg)

Why: Strengthens hamstrings, glutes, and lower back for powerful push-offs.
How: Keep your back flat, hinge at the hips, and lift with control.

3. Step-Ups

Why: Mimics running’s forward motion, improving leg drive and endurance.
How: Step onto a bench or box, driving through your front heel.

4. Planks and Side Planks

Why: A strong core keeps your form intact, even when fatigued.
How: Maintain a straight line from head to heels, engaging your core.

5. Lunges (Forward and Reverse)

Why: Improves stride length, balance, and joint stability.
How: Step forward or backward into a lunge, keeping your torso upright.

Weekly Strength Training Plan for Runners

You only need 2–3 sessions per week to see results:

Day 1: Lower body focus (Squats, Deadlifts, Step-Ups)
Day 2: Core + upper body (Planks, Push-Ups, Rows)
Day 3 (optional): Mixed functional training with light plyometrics

Keep each session 30–45 minutes to avoid overtraining and compromising running mileage.

Tips to Avoid Bulking

Use moderate weights and focus on speed of movement rather than maximum load.
Keep reps low (6–10) and sets moderate (2–3).
Maintain your regular running schedule to encourage lean muscle adaptation.
Prioritize recovery and nutrition — eat enough protein to repair muscles but avoid excessive surplus calories.

Final Thoughts

Incorporating strength training into your running routine helps you run faster, longer, and with fewer injuries — without the fear of bulking up. Focus on functional, running-specific exercises and you’ll see noticeable improvements in performance and resilience.

Beginner Marathon Training Plan: 10 Types of Runs You Should Be Doing

in Beginner, Blog post, Tips, Training Advice, Training Plans

Starting your first half or full marathon training plan? Whether you’re gearing up for the Austin Marathon or another 13.1 or 26.2 adventure, the key to crossing that finish line is variety. Each run in your training toolkit serves a unique purpose—building endurance, sharpening speed, and keeping injuries at bay.

Let’s break down the 10 essential types of runs every beginner should know:

1. Long Runs – Build Your Distance Engine

Long runs are the heart of your weekly training. They build the endurance needed to cover the race distance. Keep the pace steady and conversational. It’s about time on your feet, not racing your watch.

2. Tempo Runs – Push Your Comfort Zone

Tempo runs help your body learn how to sustain effort over longer periods. Run at a “comfortably hard” pace—not sprinting, but definitely working. They train your mental grit and physical stamina for race day.

3. Interval Runs – Speed in Spurts

Intervals combine short bursts of faster running (1–5 minutes) with recovery periods. This boosts your cardiovascular fitness, running economy, and race pace tolerance. Think of them as your speed secret weapon.

4. Pick-Ups – Sprinkle in Speed

Add 15–60 second bursts of quicker running during your easy runs. Pick-ups help improve turnover and efficiency without the intensity of full-on intervals.

5. Easy Runs – Your Recovery Lifeline

These runs are gentle, relaxed, and critical for recovery. Keep the pace slow, breathe easy, and let your body bounce back. Spoiler: these miles matter just as much as your speed work.

6. Base Runs – Mileage That Matters

Base runs are your consistent, moderate-length runs. They aren’t super slow or super fast—just steady. These build your aerobic base and set the foundation for everything else.

7. Soft Tempo Runs – The Middle Ground

A notch below a true tempo run, soft tempos hover near marathon pace. They’re great for days when you want a steady effort without the strain of a full-throttle workout.

8. Post-Run Strides – Form Focus

Strides are short accelerations (20–30 seconds) done after an easy run. They’re not sprints, but fast and smooth. Great for improving form, leg turnover, and prepping your body for harder efforts.

9. Hill Repeats – Strength Without the Gym

Find a moderate hill and run hard up, then recover down. Repeat! Hill repeats build strength, power, and mental grit—perfect for making race-day climbs feel easy.

10. Recovery Runs – Move to Mend

Done the day after a tough workout, recovery runs help loosen up sore legs while keeping your mileage consistent. They’re super short and super slow—and super important.

Bonus Tips for Training Success

Warm up + cool down before and after every run.
Listen to your body. Rest is part of the plan.
Stay hydrated, fueled, and consistent.
Join a local group or training program for extra motivation—like those from Fleet Feet or RAW Running.

Ready to Run Austin?

Now that you know the 10 essential types of runs, you’re ready to build a smarter, stronger training plan. Whether your goal is 13.1 or 26.2, this variety will get you across the finish line—faster, healthier, and with a smile.