Beginner Archives

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

Tips and Advice for Running Your First Marathon

If you’re running your first marathon, this advice is for you!

Are you training for your first marathon? Congratulations! You are about to embark on a wonderful journey that will test your limits and push you to reach new heights. While the experience is sure to be unforgettable, it is important to go into your first marathon with a solid game plan. That’s why we asked experienced runners to share their best tips for running a successful marathon. Keep reading to see what they had to say!

Just like training, find what works best for you. Thanks to all the veteran runners who responded in support of those running their first marathon.

Training

Trust your training.
When running up and down hills, shorten your stride. Study the maps. Run the tangents. – Phillip B.
Invest in good shoes and gear: This may seem like an obvious one, but it’s worth repeating
Don’t worry about finish time! The slower your time on your first marathon, the easier it is to PR the next one. – Molly B
Join a training group or run club and utilize the accountability and community.
Seek out support from family, friends, and fellow runners. Not only will this help keep you motivated, but it will also make the experience more enjoyable. Who knows, you may even make some lifelong friends along the way!

Hydration and nutrition

Hit the water stations and before you think you need to. You risk much more by letting yourself get behind on hydration and nutrition while running your first marathon than overdoing it.
The first few water stops might be very crowded. Visit the last table. Or bring a throwaway water bottle.
Eating healthy, balanced meals and staying hydrated will help improve your energy levels and give you the stamina you need to get through those long runs.
Practice consuming hydration or gels during training. Make sure your stomach tolerates it. You might deal with some things better than others! – Timo R.
Don’t eat a mountain of pasta the night before the race- you’ll just give yourself a stomach ache. Eat more, smaller/normal-sized meals throughout the day.

Mental toughness

Take out your earbuds for the final mile to hear the crowd and your name being announced as you cross. Epic moment. – Patti G.
Enjoy yourself, you only get one first marathon!
You’re not going to win, so relax and enjoy the journey! You’ve got it! – Cheryl M.
In the first half, don’t be an idiot; in the second half, don’t be a wimp! – Karen O.
I always say the longest distance to overcome is the distance between your ears! Enjoy the day! – Janet P.
Keep your head up and look far away.
Wear your medal for the rest of the day.

Planning

One of the most important things you can do when preparing for a marathon is to create a training schedule…and then stick to it!
Have friends or family take pictures of you on course if that’s something important to you.
Body glide, don’t forget it.
If you feel a blister, stop at an aid station and add some vaseline or moleskin (if available).

Race day

Break the race into smaller parts. For example, get to the halfway point, then mile 20, then you have 10K to the finish.
More steps are better.
Start the race slooooow. Like painfully slow. Settle in and speed up for the second half if you feel good. – Rebekah E
Make sure you have the splits written on your arm. Trying to remember anything or calculating splits late in the race is difficult.
If you don’t think you’re going too slow, you’re going too fast. – Lisandro Z.
Don’t change your race plan just because everything feels good early on. If you feel like you must go faster, then increase speed after about mile 23.

The one tip ALL veterans had if you’re running your first marathon…

Absolutely nothing new on race day!

Running your first marathon is a huge accomplishment—regardless of your reason for doing it! Some run because they love the challenge and sense of accomplishment that comes with completing 26.2 miles. Others because they want to prove something to themselves, improve their lifestyle, or raise money for an official Austin Marathon Gives charity. While the reasons for running your first marathon differ, one thing remains true for everyone: you never forget running your first marathon! By following these tips from our veteran runners, you can set yourself up for success and have an amazing experience doing it.

Just remember to invest in quality gear, create (and stick to) a training schedule, fuel your body properly, and seek out support from family and friends. With proper preparation, running 26.2 miles will be an experience you’ll never forget…in a good way!

Convince Your Friend to Train for a Half Marathon with You

in Beginner, Blog post

5 ways to convince your friend to train for a half marathon with you

Maybe you have a race coming up and you don’t want to train alone. Perhaps you need some motivation to get your running groove back. Or you could have a friend who’s talked about running a half marathon, but has yet to commit. Regardless of the reason, it is time to convince your friend to train for a half marathon with you. Training with a buddy is not only fun, but inspiring as well. You can encourage each other while training for the upcoming 13.1-miler. If they’re still on the fence, convince your friend to train for a half marathon with you using the 5 tips below. Remember, running is contagious!

Incorporate a stretch routine before all runs and workouts.

Pro tip: it’s important to remember that life happens. Share how you balance life and training with your friend. That and these 5 helpful tips will give them what they need to train successfully.

1. Describe the race-day experience

Sometimes not knowing what to expect on race day can be detrimental. Take this opportunity to let your friend know what happens during race weekend. From packet pickup to the finish line festival, explain the process and what happens along the way. Provide details about the vendor-filled expo, what to expect on race morning, and the party at the finish line. Build this 4-stretch routine into your training plan and make it part of your race morning.

2. Share training information

Share information, like your favorite GPS watch, with your friend.

Share tips about how to train for the upcoming half. Provide guidance for essential items like running shoes, GPS watches, nutrition, training plans, stretching exercises, etc. Communicate what works and didn’t work for you. This is also a chance for you to determine what might be holding them back. Your friend will have lots of questions. You want to make the entire experience as enjoyable as possible for them. Think back to training for your first 13.1-miler and try to anticipate what they might need. Chances are there are a few things that’ll help them that they’re not aware of, like side stitches. Share these side-stitch prevention methods with them.

3. Provide support and encouragement

Keep in mind, running can seem daunting for a first-timer. Offer support and inspiration that’ll help them continue, even during the tough times. Take small steps and set smaller, weekly goals. Incorporate the ABCs of goal setting and they will help you both build-up to the main goal: crossing the half marathon finish line. Don’t throw your friend into full-fledged running, especially if they’ve never run before. Recall why you started running in the first place and try to impart that to your friend.

4. Work at their pace

Your insight will help your friend cross the finish line!

Your enthusiasm for the half marathon might discourage your friend who might feel less-than-ready to run. To counteract this, make your training run sessions fun. Include tunes they enjoy or run in an area they’re familiar with. Be sure to not make them burn out. Keep things at their pace, from running to the information you share. Again, revert back to training for your first half and what worked for you. If your runs are at night because of their schedule, follow these safety tips and enjoy the benefits of running at night.

5. Create friendly competition and give rewards

What better way to stimulate the passion for running than some competition. It is a fun way to challenge each other during training. Rewards can be small and inexpensive, like home-baked cookies or a new pair of socks. It shows your friend that you’re thinking of them and will incentivize them to reach their goal. When thinking about competition, it doesn’t have to be between the two of you. Challenge your friend to run half a mile further than before or a few seconds faster during a speed workout. After all, they’re their own competition.

Running is an exciting way to get fit and have fun. What better way to enjoy this sport and train for the next half marathon than with your friend? This advice will help you get them off the fence and in training mode. Establish a routine, set smaller goals, and create friendly competition to help your friend cross their first half marathon finish line!

5 Reasons It’s Important to Add Running Variety to Your Training

in Beginner, Blog post

Adding running variety to your training is critical to your growth as a runner

Everyone’s fitness goals vary, but one thing that remains common in all forms of training is the goal to accomplish growth. Most beginner runners train with the same routine every day. Even running the same route gets monotonous. This is exactly why adding running variety can tackle that boredom and help you become a better runner in the process. Below are five reasons why you should add running variety to your training! Pro tip: when building your training plan, add in variations of these 9 different types of runs.

Build endurance

If you’re running the same course every day at the same speed there is little to no chance for growth. It will keep you fit, but it won’t help you grow. Incorporating different types of running and using different routes will slowly build your endurance. You’ll work and strengthen different muscles which will help with your ability to run for longer periods of time. Use these 10 healthy recipes for busy runners to provide your body with the fuel it needs to build endurance.

Increase muscle definition

Keeping true to your everyday training is certainly good. But the problem arises when you hit a plateau with your training and there are no visible changes in your body. This can be disheartening for some. Runners notice an increase in the definition of their leg muscles when adding high-intensity sprints to their training. Follow these 7 tips to increase your speed when you add speed training.

Reduce fatigue and injuries

When we run, our muscles experience fatigue. Runners can tackle fatigue or avoid cramps by simply changing their running type. If you run the same route all the time you’ll use the exact same set of muscles. You won’t activate other muscle groups. When the time comes to use muscle groups that haven’t been worked your chances for injury increase. If you experience fatigue that might be a sign you need to take a day off from running.

Keep it interesting

Boredom is something that can make us dislike even things we like. Running is no exception. When you add running variety there is a kind of excitement associated with it. You find yourself looking forward to the run. You might explore a new route, visit a different part of your city, or run past an amazing mural.

Build a well-rounded plan

Incorporating running variety into your training program ensures every day presents something different. Your body won’t know what to expect and that is exactly what makes variety bear fruit. Different types of runs have varying effects on our body and when combined, our bodies evolve as a whole instead of targeting a single part.

Well, now you know the benefits of adding running variety to your training. If you don’t know where to start, take a look at these 9 types of runs you can include in your routine. Once you’ve planned that out, it’s time to get running!

How to Run: Useful Advice for First-Time Runners

in Beginner, Blog post, Training Advice

Our advice for first-time runners will start you off on the right foot

So you’ve decided to start running? Congratulations! Running is a great way to improve your cardiovascular health, build strong bones and muscles, and boost your mood. But if you’re a first-time runner, the prospect of lacing up your sneakers and hitting the pavement can be a bit intimidating at first. Where do you start? How do you make sure you don’t get injured? And how do you keep yourself motivated to keep running?

Don’t worry, we’ve got you covered. In this blog post, we’ll give you some useful tips on how to get started with running, how to stay safe and injury-free, and how to make sure you keep enjoying running for the long haul.

Remember: every runner starts at square one. You are about to embark on an amazing journey. It will include countless miles, early mornings, new friends, and plenty of finish lines! Take our advice for first-time runners and apply it to your journey!

Set a goal, find a training plan

One of the first things you want to do is set a goal. That could be a distance, a race, or a specific distance at a certain event. If you’re just starting out, an ideal goal race would be the Austin Half Marathon. The distance, 13.1 miles, is a great intro to the sport. Plus, you have plenty of time to follow this free half marathon training plan!

Set a larger goal and train for the Austin Marathon. Going from 0 to 26.2 is a great undertaking, but one that you can accomplish with help from this free marathon training plan. Want to begin with a smaller distance and get to the 3-block-long finish line festival before everyone else? The 5K distance is perfect if you don’t have that much time to train. Bonus points for getting friends and family to join you. Make sure you download this free 5K training plan and share it with whoever’s joining you.

Learn how to run your best

Running is simple, you put one foot in front of the other. But there are so many ways for you to run better and see improvement. Take proper care of your body, especially when you’re just beginning. Getting more sleep, taking time off, and hydrating properly are just a few of these 7 tips that’ll help you run your best!

Prepare for different weather

You might not know it yet, but running in the rain is an absolute treat! Just make sure you’re prepared so a fun run in the rain stays fun. These 7 tips will keep your training on track despite the weather. Just make sure you check the weather before you take off. Don’t run if there’s lightning!

If the weather is on the warmer side, summertime running tips will keep you comfortable and safe as the temperature rises.

Keep your motivation motor running

Sometimes the motivation just isn’t there. The chances of skipping a run or missing a workout are higher with first-time runners. But you’re not alone! All runners face this dilemma. One of the best ways to keep your motivation level high is to find an accountability partner. This person will meet you early in the morning and make sure y’all complete the run. Yes, you guessed it, you’ll hold them accountable too! Here are 5 additional tips for staying motivated.

Get Good Shoes

Invest in a good pair of running shoes. One of the most important pieces of gear for a runner is a good pair of shoes. Running shoes are designed to provide cushioning and support for your feet, which helps reduce the risk of injuries like shin splints, Achilles tendonitis, and plantar fasciitis. When choosing running shoes, it’s important to get fitted at a specialty running store, like Fleet Feet Austin, so that the sales staff can help you find the right shoe for your foot type and gait (the way you move while running).

Don’t miss your morning run

Getting up for your early morning run can be difficult, especially for first-time runners. Completing an early morning run really sets up the rest of your day nicely! But the battle with your alarm clock is real. This is the case for veteran runners too! Implement some or all of these 6 tips. They’ll help you get out the door for your morning run.

Long-run recovery timeline

You’re logging miles. Crushing your early morning run. Your weekend long runs are getting longer. What’s left? Learn how to properly recover from your long run with this recovery timeline. This long-run recovery timeline will help expedite the recovery process and help get you ready for whatever’s next!

This useful advice will help put first-time runners on the road to success. But if you’re returning from a long break or recovering from an injury, this information is just as beneficial. Get ready for an amazing running journey! Hey veterans, if there’s something that worked for you as a first-time runner let us know on Facebook or Twitter.