Beginner Archives

Tips and advice for those just getting started running or who are interested in learning more about running

Integrate Cycling into Your Marathon Training Routine

Training for a half marathon or a full marathon is a rigorous endeavor that demands a well-rounded approach to build endurance, improve cardiovascular health, and prevent injuries. Incorporating cycling into your running regimen can provide numerous benefits, making your training more effective and enjoyable. Whether you are a seasoned runner or a beginner, cycling can offer a low-impact alternative to running while still enhancing your fitness levels. In this blog, Bicycle House is here to guide you in selecting the perfect bike from top brands, Specialized and Giant, to complement your marathon training routine.

But that’s not all- if you visit Bicycle house in-store and purchase a bike of $2,000 or more Bicycle House will cover your entry for any distance in the Ascension Seton Austin Marathon, Half Marathon & 5K! You will also be entered to win 2 VIP passes to the event. *Offer valid 7-17-24 to 2-7-25. VIP winners will be selected on 2-10-25*

The Benefits of Cycling for Runners

1. Low-Impact Cross-Training

Cycling is an excellent cross-training option because it reduces the impact on your joints and muscles. This helps prevent overuse injuries common among runners, such as shin splints and stress fractures. By incorporating cycling, you can continue to build endurance and maintain cardiovascular fitness without the high-impact strain that running entails.

2. Active Recovery

On days when your legs feel fatigued from running, cycling provides a way to engage in active recovery. The gentle pedaling motion increases blood flow to your muscles, aiding in faster recovery and reducing muscle soreness. This makes cycling an ideal choice for recovery days, helping you to stay active and refreshed.

3. Improving Leg Strength

Cycling targets different muscle groups in your legs, such as the quadriceps, hamstrings, and calves. This helps in building overall leg strength, which can enhance your running performance and reduce the likelihood of injuries. Stronger muscles also contribute to a more efficient running form.

4. Enhanced Cardiovascular Fitness

Both running and cycling are excellent for cardiovascular health. By integrating cycling into your routine, you can diversify your aerobic workouts, preventing monotony and keeping your heart rate up. This variety can lead to improvements in your overall stamina and endurance.

5. Mental Refreshment

The variety that cycling brings to your training routine can also be a mental refresher. It provides a change of scenery and a different pace, which can be motivating and enjoyable, breaking the monotony of running long distances day after day.

Recommended Bikes for Marathon Training

Specialized Bikes

Specialized Roubaix The Specialized Roubaix is perfect for long-distance training rides. Known for its comfort and endurance features, the Roubaix comes with shock-absorbing technologies that reduce road vibrations, making it ideal for marathoners looking to log long, comfortable miles on the bike. It’s a great choice for cyclists who want a smooth ride that doesn’t compromise on speed or performance.
Specialized Diverge If you’re looking to mix up your training with some off-road adventures, the Specialized Diverge is your go-to bike. This versatile gravel bike can handle a variety of terrains, from smooth pavement to rugged trails. It’s perfect for runners who want to explore different routes and enjoy the flexibility of riding on and off the road.

Giant Bicycles

Giant Defy Advanced The Giant Defy Advanced is an endurance road bike that excels in comfort and performance over long distances. It features an ergonomic design that reduces fatigue, making it ideal for marathoners looking to maintain a consistent training regime. Its lightweight frame and smooth handling make it a reliable companion for both short and long rides.
Giant Revolt For those interested in blending road and trail riding, the Giant Revolt is an excellent choice. This gravel bike is designed for versatility, allowing you to tackle various surfaces while maintaining stability and control. It’s perfect for runners who want to incorporate varied terrain into their training and enjoy a more adventurous cycling experience.

How to Incorporate Cycling into Your Training

1. Plan Your Week

Integrate cycling into your weekly training plan by designating specific days for cycling and running. For example, you could run three days a week and cycle two days a week. This balance allows you to benefit from both activities without overloading your schedule.

2. Use Cycling for Active Recovery

On days when you feel too tired to run or need a break from the high-impact nature of running, opt for a gentle cycling session. Aim for a light ride that keeps your heart rate low and focuses on smooth, easy pedaling.

3. Add Variety

Mix up your cycling sessions with different types of rides, such as endurance rides, interval training, or hill climbs. This variety helps in building different aspects of fitness and keeps your training interesting.

4. Listen to Your Body

Pay attention to how your body responds to the combination of running and cycling. Adjust your training intensity and duration based on how you feel, ensuring you get enough rest and recovery.

5. Focus on Bike Fit

Ensure your bike is properly fitted to your body to prevent injuries and maximize comfort. Bicycle House offers a comprehensive bike fitting services to help you achieve the perfect fit for your cycling needs.

Integrating cycling into your marathon training can enhance your performance, prevent injuries, and keep your training dynamic and fun. Visit Bicycle House to explore their range of Specialized, Giant and other name brand bikes and find the perfect one for your needs.

Happy training, and see you on the road!

Conquering the Mental Block: A Guide to Marathon Training Commitment

in Beginner, Blog post, Tips, Training Advice

Embarking on the journey to run a marathon is as much about mental preparation as it is about physical endurance. It’s a common fear among aspiring marathoners: the worry that after signing up, the daunting task of training might overwhelm them, leading to a loss of motivation or, worse, giving up before reaching the starting line. If you find yourself hesitating to commit because of these mental blocks, you’re not alone. Here’s how you can overcome them and stride confidently towards the finish line of your first—or next—marathon.

Understand the Fear

First, recognize that fear is a natural response to a significant challenge. Training for a marathon is a commitment of time, energy, and willpower.

Fear of failure, fear of injury, and even fear of success can all contribute to this mental block. Acknowledge your fears but don’t let them define your journey. Understand that every runner, from beginners to seasoned marathoners, faces doubts. The key is to move forward despite them.

Write it down. To conquer fear, try journaling your thoughts and feelings about running. This practice can help you articulate and confront your fears, turning them into actionable challenges rather than nebulous worries.

Set Realistic Goals

One of the most effective ways to overcome a mental block is to set realistic, achievable goals. If you’ve never run before, don’t expect to finish your first marathon in record time. Start small with short, manageable runs and gradually increase your distance. Celebrate each milestone, no matter how minor it may seem.

Progress is progress. By setting realistic expectations, you reduce the pressure on yourself and make the training process more enjoyable.

Break it down. Set weekly goals or even daily objectives. This approach makes your ultimate goal seem less daunting and provides regular opportunities for celebration and reflection on your progress.

Create a Supportive Environment

Surround yourself with positivity. Join a running group or find a training buddy with similar goals. Sharing your experiences, challenges, and successes with others can provide a significant boost to your motivation.

Additionally, social media platforms and online forums are great places to find encouragement and advice from the running community. Knowing you’re not alone in your journey can help dismantle the mental barriers holding you back.

Share it. Local running clubs are a great place to find real-life support. These connections can offer invaluable advice, encouragement, and perhaps most importantly, accountability to keep you moving forward.

Develop a Flexible Training Plan

A rigid training schedule can quickly become a source of stress, especially if you’re juggling other responsibilities. Instead, opt for a flexible training plan that accommodates your lifestyle. Be prepared to adjust your runs around bad weather, personal commitments, or days when your body simply needs rest.

Flexibility in your training removes the guilt of not sticking to a strict regimen and helps maintain a healthy balance between training and life.

Mix It Up. Incorporate cross-training activities like cycling or swimming into your regimen. These can keep your training versatile, reduce the risk of overuse injuries, and accommodate days when running isn’t feasible.

Visualize Success

Visualization is a powerful tool for overcoming mental blocks. Regularly imagine yourself crossing the finish line, surrounded by cheering spectators. Envision the sense of accomplishment you’ll feel.

These positive visualizations can reinforce your motivation and make the goal feel more attainable. Whenever you encounter doubts, remind yourself why you started and visualize the success awaiting you.

Manifest it. Before bed each night, visualize yourself crossing the marathon finish line, focusing on the emotions and sensations of success to strengthen your mental resolve.

Embrace the Journey

Finally, remember that training for a marathon is a journey, not just a destination. It’s about personal growth, pushing your limits, and discovering what you’re capable of. Embrace each step of the process, including the challenges. They are opportunities for learning and improvement. When you shift your focus from fearing the outcome to appreciating the journey, the mental blocks begin to crumble.

Celebrate it. Celebrate each run, no matter how “bad” it is because each one is an achievement in itself. This mindset shift can help you find joy and satisfaction in the daily process of training, not just the final outcome.

Training for a marathon is an ambitious goal, but with the right mindset, it’s entirely achievable. By understanding your fears, setting realistic goals, surrounding yourself with support, maintaining flexibility, visualizing success, and embracing the journey, you can overcome the mental blocks that stand between you and the finish line. Remember, every marathoner’s journey starts with a single step. Yours can too.

Step by Step: How to Progress from the Statesman Cap10K to Conquering the Austin Marathon

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

Embarking on the journey from participating in a 10K to running a full marathon is a thrilling challenge that many runners dream of accomplishing. The transition from the Statesman Cap10K, Austin’s iconic 10-kilometer race held every April, to the grand stage of the Austin Marathon is not just a leap in distance but a testament to a runner’s dedication, resilience, and passion for the sport. Here’s a comprehensive guide to help you make this significant transition successfully.

Step 1: Celebrate Your 10K Achievement, Then Set Your Marathon Goal

Completing the Statesman Cap10K is a significant accomplishment that should be celebrated. Take a moment to appreciate the hard work that got you here. Then, with the confidence gained from your 10K finish, set your sights on the Austin Marathon. Setting a clear goal for the marathon is crucial, whether it’s to finish, set a personal best, or simply enjoy the journey.

Step 2: Build a Solid Base

Before ramping up your mileage, it’s essential to have a strong running base. This means being comfortable with running at least 10 miles per week consistently before starting a specific marathon training program. This base will prepare your body for the increased volume and intensity in the coming months.

Step 3: Choose the Right Marathon Training Plan

Select a training plan that fits your current fitness level, schedule, and marathon goals. There are various plans available, ranging from beginner to advanced. A typical marathon training plan lasts 12-20 weeks, gradually increasing your mileage while incorporating rest or cross-training days to prevent injury.

Step 4: Gradually Increase Your Mileage

The key to successful marathon training is to increase your weekly mileage gradually. A general rule of thumb is not to increase your total weekly distance by more than 10% from week to week. This slow buildup helps minimize the risk of injury and allows your body to adapt to the longer distances.

Step 5: Include Long Runs in Your Training

Long runs are a cornerstone of marathon training. They help improve your endurance, mental toughness, and physical readiness for the marathon distance. Start with a distance that feels manageable and gradually increase it, aiming to complete at least one 20-mile run before race day.

Step 6: Incorporate Speed Work and Hill Training

While building endurance is crucial, incorporating speed work and hill training can significantly improve your performance. Interval training, tempo runs, and hill repeats can increase your running efficiency and strength, preparing you for the varied terrain of the Austin Marathon.

Step 7: Focus on Recovery and Nutrition

As your training intensifies, recovery becomes increasingly important. Prioritize post-run recovery, including stretching, foam rolling, and hydration. Nutrition also plays a crucial role in your training. Focus on a balanced diet rich in carbohydrates, proteins, and fats to fuel your runs and aid in recovery.

Step 8: Participate in a Half Marathon

Participating in a half marathon, like the 3M Half Marathon in January, is an excellent benchmark for your marathon training. It gives you a taste of race-day atmosphere and logistics while allowing you to assess your training progress and adjust your plan as necessary.

Step 9: Taper and Trust Your Training

In the final weeks before the marathon, begin to taper your mileage to allow your body to recover and be at its strongest on race day. Trust in your training, rest adequately, and focus on maintaining a positive mindset.

Step 10: Embrace the Marathon Experience

On race day, remember to run your own race. Start at a comfortable pace, stay hydrated, and enjoy the experience. The Austin Marathon is not just about the distance but about the community, the cheering crowds, and the personal journey of growth and achievement.

Transitioning from the Statesman Cap10K to the Austin Marathon is a journey filled with challenges, milestones, and unforgettable experiences. With dedication, the right training, and a love for running, you’ll cross the marathon finish line with a sense of accomplishment that’s beyond compare. Welcome to the marathon community, and see you at the start line!

Where To Run in Austin?

in Beginner, Explore Austin, Running Routes, Tips

Where to run in Austin? It is such a hard question to whittle down because there are so many great running routes and places to explore. Austin is a runner’s paradise, offering a plethora of running options that cater to everyone from fitness enthusiasts to seasoned marathoners. Whether you’re gearing up for the 2025 Austin Marathon or just looking for a scenic route to get your miles in, this guide will take you through some of the most captivating terrains Austin has to offer.

Four excellent running places in Austin

There are plenty of them. But we have zeroed in on a handful that are known to provide a vivid running experience.

1. Town Lake Trail

Austin has something to offer to every runner from pro down to a rookie. So if you are a newbie, you have the 3.2-mile loop between the South First Bridge and the Mopac Bridge to explore. Marked by two water stops, this loop is short and easy to navigate. However, this area also boasts of longer trails that are seven miles and 10 miles respectively which are meant for the more experienced runners.

Parking Advice: There are several parking options available, including the parking lot at Auditorium Shores (800 W Riverside Dr) and limited street parking around the area. Be sure to arrive early on weekends to secure a spot.

2. McKinney Falls State Park

Located well within the city limits, this is one of the best places to train in Austin. This park has breathtaking scenery and waterfalls, and is home to two prominent running trails. These winding trails not only stretch for miles, but they also have elevations that rise to more than several hundred feet. This area is perfect for those of you who are contemplating participating in the Austin Marathon. But also, if running is your passion or a stress buster, this place is a must-visit.

Parking Advice: The park has a large parking area near the entrance. A small entrance fee is required, so bring some cash or a card.

3. Barton Creek Greenbelt

Located in the heart of the city, this place is inundated by miles of trees, along with various waterfalls, and limestone cliffs. Starting from Zilker Park, this trail provides a good opportunity for runners to test their skills. From navigating around uneven terrain to conquering the Hill of Life at the end of the trail. There are tons of other great trails around Austin, explore more.

Parking Advice: There are several access points to the Greenbelt, with popular spots being at Barton Springs Pool (2201 Barton Springs Rd) or the Spyglass Trailhead (1601 Spyglass Dr).

4. Travis Heights

Some neighborhoods are also great places for training in Austin, like Travis Heights. It is easier to run in neighborhoods as you can continue doing it regularly without any limit. Travis Heights is a quiet residential neighborhood dotted with hills that offer peace, and the freedom to explore your running prowess to the fullest.

Parking Advice: Street parking is available throughout the neighborhood. It’s generally easy to find a spot, but be mindful of parking signs and residential areas.

5. Barton Hills Neighborhood

The Barton Hills neighborhood offers a fantastic running experience with its quiet, residential streets and rolling hills. This area is perfect for those who prefer running in a peaceful setting. Plus, after your run, you can cool off with a refreshing dip in nearby Barton Springs, making it an ideal spot for a post-run relaxation session.

Parking Advice: Street parking is available throughout the neighborhood. Be mindful of those who live in the neighborhood and one way streets.

With its diverse running trails, Austin is truly a runner’s paradise. Whether you’re chasing your marathon dreams, ramping up your fitness routine, or simply enjoying the joy of running, Austin has the perfect trail for you. So lace up your running shoes and discover the magic of running in this vibrant city!