Tips Archives

Running Form: Small Adjustments for Big Gains

When it comes to marathon training, most runners focus on building endurance, increasing mileage, and improving speed. But there’s another critical factor that can significantly impact your performance and reduce your injury risk: running form. While it might seem like a small detail, optimizing your form can lead to big gains in efficiency, reduce the stress on your muscles and joints, and help you avoid the common injuries that plague long-distance runners.

In this blog, we’ll explore several key techniques to improve your running form, reduce injury risk, and make every stride count.

1. Posture: Stand Tall, Run Tall

The foundation of good running form starts with proper posture. A slight lean forward from your ankles (not your waist) will help you maintain balance and momentum without wasting energy. Imagine a straight line from your head to your heels, as if you’re being gently pulled upward by a string. This alignment allows for more efficient use of your muscles, reducing the strain on your back and core.

Tip: Avoid slouching or leaning too far forward, as this can lead to lower back pain and poor running mechanics. Keep your chest open, shoulders relaxed, and spine neutral.

2. Foot Strike: Aim for a Midfoot Landing

Where and how your feet hit the ground is a key factor in preventing injury and improving efficiency. A common mistake among new runners is overstriding, where the foot lands too far in front of the body. This causes unnecessary braking forces and puts extra strain on your joints. Instead, aim for a midfoot strike, where your foot lands directly beneath your body.

Tip: To achieve a midfoot strike, focus on keeping your strides short and light. You should feel like you’re “falling” forward slightly with each step rather than pushing yourself forward with each stride.

3. Cadence: Find Your Rhythm

Cadence refers to the number of steps you take per minute. A higher cadence (typically around 170-180 steps per minute for most runners) reduces the risk of injury and improves running efficiency. When your cadence is too low, you may tend to overstride, which increases the impact on your knees and hips. A quicker cadence helps to reduce this impact, keeping your body in a better position to absorb shock.

Tip: Use a metronome or running app to monitor your cadence. Try to gradually increase your steps per minute to a target of around 180. Shortening your stride and increasing cadence will allow you to use less energy per step.

4. Arm Swing: Keep It Relaxed and Efficient

Your arms play a crucial role in maintaining your running form and rhythm. If your arms are stiff or cross your body, you’ll waste energy and risk injury. The key is to keep your arms relaxed, with your elbows bent at about 90 degrees. Your hands should move in a straight line, not crossing over your chest. This helps propel you forward efficiently while reducing strain on your shoulders and upper body.

Tip: Imagine that you’re gently holding a small ball in each hand, keeping them relaxed. Focus on swinging your arms in sync with your legs, using them to generate momentum and maintain your rhythm.

5. Core Engagement: Strengthen Your Center

A strong core is the foundation of good running form. When you engage your core, you’re able to maintain good posture, prevent slouching, and avoid excessive tilting of your pelvis, which can lead to lower back pain. A strong core also helps with balance and stability, especially when running on uneven terrain.

Tip: During your runs, focus on gently pulling your belly button toward your spine, keeping your core engaged without over-tensing. This will help you maintain a stable and upright posture.

6. Stride Length: Short and Sweet

Many runners think that lengthening their stride will help them go faster, but this often leads to overstriding, where the foot lands too far in front of the body. This can put excessive stress on your knees and hips, increasing the risk of injury. Instead, focus on a short, quick stride where your foot lands under your hips, not in front of you.

Tip: Think about running in a straight line with your footfall just below your body’s center of mass. Avoid reaching out with your foot and focus on maintaining a slight bend in your knees as you land.

7. Hip Position: Keep Them Aligned

Your hips are the engine of your running form, and keeping them in proper alignment is key to avoiding injuries like IT band syndrome or hip flexor strain. Misalignment of the hips can cause uneven stress on your knees, ankles, and lower back, leading to pain and discomfort.

Tip: Pay attention to your pelvis during your runs. Your hips should remain level and not tilt too far forward or backward. Engaging your core and slightly tilting your pelvis to a neutral position can help maintain better alignment throughout your run.

8. Relaxation: Loosen Up and Save Energy

One of the most common mistakes runners make is holding unnecessary tension in their bodies. Tension in your face, shoulders, arms, or hands can waste energy and increase fatigue. You should aim to be relaxed while running, particularly in your upper body. Clenching your fists or tightening your jaw can waste valuable energy that should be used to propel you forward.

Tip: Periodically check in with yourself during your run and consciously relax your hands, shoulders, and face. Think of running as a fluid motion where your body moves effortlessly.

9. Breathing: Find Your Breath Rhythm

Breathing might seem automatic, but learning to control your breathing rhythm can improve your performance and help you run more efficiently. Focus on deep belly breathing rather than shallow chest breathing, which can lead to fatigue and cramping.

Tip: Try to establish a breathing pattern that matches your cadence. For example, inhale for two steps, exhale for two steps. This will help you maintain a steady flow of oxygen, reduce side stitches, and improve endurance.

Conclusion: Small Adjustments, Big Gains

Improving your running form doesn’t require drastic changes or expensive gear. By making small adjustments, such as improving posture, increasing cadence, and engaging your core, you can enhance your running efficiency, reduce the risk of injury, and ultimately perform better during your marathon.

Remember, running is a skill that takes time to develop, so be patient with yourself as you work on these techniques. Practice them during your training runs, and over time, you’ll notice that you’re running smoother, faster, and with less effort. By focusing on proper form, you’re setting yourself up for a more successful and injury-free marathon experience.

Happy running, and here’s to reaching new personal bests!

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.

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!