Tips Archives

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.

Roll Your Way to Austin Marathon Success: Foam Rolling 101!

in Blog post, Tips, Training Advice

Hey Austin Marathoners! Ever wake up after a tough training session feeling stiff and sore? We’ve got a magical friend to introduce—meet your new best running buddy: the foam roller!

If you’re gearing up for the Austin Marathon (and you know you are), foam rolling could be your secret weapon to stronger, happier runs. Today, let’s roll into everything you need to know about using a foam roller to boost your marathon training and recovery.

What is Foam Rolling Anyway?

Foam rolling, also known as self-myofascial release, is basically like giving yourself a deep-tissue massage. It’s all about applying gentle (okay, sometimes not-so-gentle!) pressure to tight muscles to break down knots, release tension, and improve blood flow. Whether you’ve just conquered your long run along Lady Bird Lake or pushed through some hills in Barton Creek, foam rolling will speed up your recovery and keep your body race-ready.

Why Every Austin Marathoner Needs Foam Rolling

Here’s why foam rolling deserves a spot in your marathon-training toolkit:

Reduces muscle soreness (adios, next-day stiffness!)
Increases flexibility and range of motion (hello, longer strides!)
Prevents injuries by keeping muscles healthy
Accelerates recovery time (important when race day approaches!)
Enhances overall running performance

Simply put, foam rolling helps you feel better, run faster, and recover quicker—exactly what you need on your road to the Austin Marathon finish line!

How to Use a Foam Roller: Step-by-Step Guide for Austin Marathoners

Ready to roll into relief? Follow these easy steps to get started:

1. Pick the Right Roller

Start with a softer foam roller if you’re new; advance to a firmer roller once you’re comfortable.
Local running stores in Austin carry great options—stop by and support a local business!

2. Roll Slowly and Deliberately

Place the foam roller under the muscle group you want to target.
Slowly roll back and forth, pausing on tight or tender spots (hello, trigger points!).
Spend about 30-60 seconds on each muscle group, focusing on deep breathing.

3. Hit Your Key Running Muscles

For marathoners, focus on these key muscles:

Calves: Essential for tackling Austin’s hills.
Hamstrings and Quads: Crucial for your long-distance training runs.
IT Band: Important to prevent those infamous runner’s knee aches.
Glutes and Hip Flexors: Vital for running efficiency and injury prevention.

Foam Rolling Routine: Ideal for Austin Marathon Training

Try this quick, runner-friendly foam rolling session after your next run along the Austin trails:

Calves: 1 minute each leg
Hamstrings: 1 minute each leg
Quads: 1 minute each leg
IT Bands: 30-45 seconds each leg (take it easy here!)
Glutes and Hip Flexors: 1 minute each side

Make this part of your training ritual, and you’ll thank us on race day!

Foam Rolling DOs and DON’Ts

✅ DO	🚫 DON’T
Roll gently and gradually increase pressure.	Don’t rush through your foam rolling session.
Breathe deeply and relax your muscles.	Don’t roll directly over your joints or bones.
Stay consistent—foam roll regularly!	Don’t ignore sharp, persistent pain (see a pro!).

Ready to Roll Your Way to the Austin Marathon Finish Line?

Consistency is key! Foam rolling regularly—especially after your toughest runs—will help ensure your muscles are happy, healthy, and ready for the Austin Marathon challenge.

And remember: Foam rolling isn’t just about recovery; it’s about investing in yourself and your running goals. Give yourself the gift of smoother, stronger runs, and roll your way into your best Austin Marathon yet!

See you at the finish line—rolling, smiling, and strong!

Happy Rolling, Austin Runners!

Our Favorite Training Apps to Help You Crush the Austin Marathon

in Blog post, Running Routes, Tips, Training Advice, Training Plans

Hey runners! Whether you’re gearing up for your first Austin Marathon or chasing a shiny new PR, the right training app can seriously level up your game. We’ve rounded up our top training apps that keep workouts fun, effective, and perfectly tuned to help you confidently cross the Austin Marathon finish line.

1. Strava: Your Social Running Companion

If you run it but don’t Strava it, did it really happen? Strava is a favorite among runners everywhere, combining social media with excellent tracking features.

Why we love it: Connect with fellow Austin runners, explore new routes around Lady Bird Lake or the Barton Creek Greenbelt, and challenge yourself on local Strava segments. It’s ideal for building your Austin running community and boosting motivation.
Austin Marathon Bonus: Follow the Austin Marathon on Strava and connect with fellow trainees.

2. Nike Run Club: Personal Coaching at Your Fingertips

Nike Run Club offers personalized training plans that adjust based on your progress and goals. Whether you’re preparing for your first Austin Marathon or aiming to speed up, Nike’s got your back.

Why we love it: Audio-guided runs from expert coaches and athletes keep your motivation high during those long Sunday loops around Town Lake.
Austin Marathon Bonus: Tailored marathon training plans designed specifically for handling Austin’s challenging hills and unique terrain.

3. Runkeeper: Simple (Yet Powerful) Training Tracker

Runkeeper helps you effortlessly track your runs, set clear goals, and monitor progress, making it perfect for runners who prefer keeping things simple yet effective.

Why we love it: User-friendly interface, personalized training plans, and easy progress tracking ensure you stay focused without getting overwhelmed.
Austin Marathon Bonus: Use Runkeeper’s interval training options to practice pacing and tackle challenging hills like Congress Avenue and the Enfield Road climb.

4. MapMyRun: The Ultimate Route Planner

Brought to you by Under Armour, MapMyRun helps you find, plan, and track your runs with pinpoint precision.

Why we love it: Explore fresh Austin routes, accurately track distance, elevation, and pace, and make your training sessions more engaging.

5. Garmin Connect: Ideal for the Data-Driven Runner

If diving deep into stats gets your heart racing, Garmin Connect seamlessly pairs with Garmin watches, unlocking advanced running metrics.

Why we love it: Analyze detailed metrics like pace, cadence, heart rate, VO₂ max, sleep, and recovery—everything you need to reach peak performance.
Austin Marathon Bonus: Fine-tune your pacing strategy using detailed data insights to confidently handle the ups and downs of Austin’s hilly course.

How to Choose the Best App for Your Austin Marathon Journey

When picking the perfect training app for your Austin Marathon prep, keep these factors in mind:

Goals: Need personalized coaching or prefer connecting with others? Select an app with tailored training programs or vibrant community features.
Device Compatibility: Ensure the app smoothly syncs with your favorite devices (smartphone, smartwatch, fitness trackers).
User Experience: Go for an app with a straightforward, intuitive interface that keeps you motivated rather than frustrated.
Austin-Specific Features: Opt for an app that integrates local running routes, communities, and addresses unique race-day conditions like hills and Texas weather.

Your Austin Marathon Training Just Got Easier (and More Fun!)

There you have it, Austin runners—our favorite training apps, designed to elevate your Austin Marathon preparation. No matter your running style or goals, there’s an app here to help you finish strong, smiling, and proud!

See you on the roads, Austin. Happy training and we can’t wait to cheer for you on marathon day!

The Ultimate Beginner Runner Checklist

in Beginner, Blog post, Tips, Training Advice

Everything you need to get started—and keep running—all the way to the Austin Marathon!

You’ve decided to start running—welcome to the club! Whether you’re training for your very first 5K or dreaming about crossing the finish line of the Austin Marathon, you’re in the right place. Running can truly transform your life, but like any great adventure, preparation makes all the difference.

Here’s your go-to Beginner Runner Checklist, packed with essential tips, practical gear, and a dash of Austin flair to boost your confidence and keep you motivated.

1. Find the Perfect Running Shoes

Your running shoes are your foundation. The right pair makes all the difference!

Visit a local running store— Fleet Feet Austin is our go to store for personalized gait analysis.
Prioritize comfort over style. Your knees and feet will thank you!
Break them in gradually. NEVER wear new shoes for the first time on race day.

2. Invest in Comfortable Running Gear

Say goodbye to cotton and hello to moisture-wicking, breathable apparel to stay cool and comfortable.

Essentials:

Technical running shirts and shorts/tights (to avoid chaffing)
Specialized running socks (yes, they matter!)
A running belt to carry your items – SPIbelt is our favorite for holding small items
Layers suitable for Austin’s unpredictable weather

3. Choose a Manageable Training Plan

Pick a realistic goal and build your endurance step-by-step. Dreaming big? Start small and keep moving forward.

Favorites:

For getting started check out the Couch to 5K apps
Official marathon training programs- Check out The Run Plan for personalized plans
Austin Runners Club and other local run groups for motivation and community support

4. Master Your Hydration Strategy

Staying hydrated is crucial, especially in Austin’s heat and humidity.

Consider:

Handheld water bottles
Hydration belts or vests
Routes near water sources—Lady Bird Lake Trail is a local favorite!

5. Boost Motivation with Music and Podcasts

The right soundtrack can transform challenging runs into exhilarating experiences.

Pro Tip: Create a special race-day playlist and save it exclusively for long training runs. It’s like having your personal pep rally!

6. Track Progress with Running Apps and Watches

Monitor your distance and pace to celebrate your achievements and track your growth.

Recommended Tools:

Strava (connect with other Austin runners & follow the Official Austin Marathon Page)
Nike Run Club or MapMyRun
GPS watches from Garmin or Coros for data enthusiasts

7. Prioritize Sun Protection and Safety Gear

In sunny Austin, sun safety is non-negotiable—even on cloudy days.

Must-haves:

SPF 30+ sweat-resistant sunscreen
Hat/ visor & don’t forget the sunglasses
Reflective gear or lights for early-morning or evening runs

8. Essential Recovery Gear

Your recovery routine is just as important as your run.

Stock your toolkit with:

Foam rollers or massage guns
Epsom salts for muscle relief
Post-run snacks with balanced carbs and protein (breakfast tacos, anyone?)

9. Set a Race Goal

Few things motivate like a race date on your calendar. Whether aiming for a 5K or 26.2 miles, a tangible goal keeps your training purposeful and exciting.

Our pick?
Austin Marathon, Half Marathon & 5K: February magic filled with live music, enthusiastic spectators, and an unforgettable finish line festival.

10. Find Your Inspiring “Why”

Knowing your motivation keeps you going on tough days. Whether it’s improved health, stress relief, supporting a cause, or personal achievement—write it down, revisit often, and stay inspired.

Final Thought

Starting something new might feel daunting, but you’re never alone. Austin’s running community is welcoming, vibrant, and ready to support your every step. Follow this checklist, lace up, and soon you’ll cross the finish line on Congress Ave—proud, strong, and inspired.

You’ve got this—and we’ve got your back!

Want more running tips, Austin routes, or beginner-friendly race guides? Follow our blog and stay connected on your path to Austin Marathon greatness!