Tips Archives

Don’t Fear “The Wall”: Pushing Through the Hard Miles

In the world of marathon running, “The Wall” is a well-known adversary. It’s that point in a race or long training run where you feel like you’ve hit a physical and mental barrier, making every step feel monumentally difficult. The Wall is often accompanied by a mix of fatigue, muscle pain, and a significant drain of mental energy, making runners wonder if they can make it to the finish line. But fear not, with understanding and preparation, The Wall is not insurmountable.

Understanding “The Wall”

The Wall typically emerges when the body’s glycogen stores are depleted, forcing the body to switch to fat as its primary energy source, which is less efficient and results in a drastic drop in performance and mood. This shift usually happens around the 20-mile mark for many marathoners, but it can vary depending on a runner’s conditioning, pace, and nutrition strategy.

For half-marathon runners, The Wall might appear around mile 10 or 11, especially if they’ve started too fast without adequate training. Even in shorter races or intense training sessions, a version of The Wall can present itself when pushing beyond accustomed limits.

Conquering The Wall: Mantra, Music, and Mindfulness

To push through these challenging moments, consider these three “M” strategies:

1. Mantra

A powerful, personal mantra can serve as a beacon of mental strength when you’re struggling. This short, positive phrase should resonate with you on a deep level and be easy to remember. Phrases like “Strength flows through me,” or “I am capable, I am strong,” repeated silently or aloud, can help refocus your mind away from the discomfort and onto your inner strength. A mantra acts as a psychological anchor, pulling you back from the brink of giving up.

2. Music

Never underestimate the power of a well-curated playlist to lift your spirits and your pace. Music has the ability to distract from pain, elevate mood, and even improve efficiency. Choose songs that inspire and energize you, and match the tempo to your desired pace for an extra boost. For many runners, the right song at the right moment can be the difference between hitting The Wall and breaking through it.

3. Mindfulness

Mindfulness involves staying present and focused on the here and now, rather than fixating on the discomfort or the distance remaining. Practice focusing on your breath, the rhythm of your feet hitting the pavement, or the sights and sounds around you. Mindfulness can help mitigate feelings of overwhelm and anxiety, making The Wall seem less formidable. It’s about embracing the moment, with all its challenges and discomforts, and recognizing that you have the strength to persevere.

Beyond “The Wall”

Pushing through The Wall is a testament to a runner’s strength, resilience, and determination. By adopting strategies like Mantra, Music, and Mindfulness, you equip yourself with the tools to not only face The Wall but to break through it with confidence. Remember, every runner’s encounter with The Wall is a personal battle, but it’s also a universal experience that connects you with the broader running community. Overcoming it is a milestone in your running journey, a powerful reminder of your capabilities and the rewards of perseverance.

Finding the Perfect Balance: Should Runners Lift Heavy or Light Weights?

in Blog post, Tips

As you gear up for your next marathon or half marathon, you might be wondering how to incorporate strength training into your routine. Lifting weights can be a powerful tool for runners, but the question remains: should you go heavy or light?

The good news is, there’s no one-size-fits-all answer! Recent research suggests that both heavy and light weights can benefit runners in different ways. Let’s explore the science behind weight training for runners:

Heavy Lifting for Power and Efficiency

Studies like one published in the British Journal of Sports Medicine have shown that incorporating heavy weights, think near-maximal effort, into your training can actually improve your running economy. This means you use less energy to maintain a certain pace, essentially becoming a more efficient runner.

Lifting heavy weights with fewer repetitions can significantly enhance your muscular strength and power. For runners, this means improving your sprint finish in races and increasing your ability to tackle those Austin hills.

Light Weights for Strength and Injury Prevention

Lifting lighter weights with higher repetitions can also be incredibly beneficial. Research published in the Journal of Strength and Conditioning Research suggests that this approach strengthens supporting muscles, improves stability, and can even help prevent injuries.

This approach is fantastic for endurance building and improving muscular stamina. Lighter weights can help runners maintain a faster pace for longer distances, crucial for marathon running. Exercises like calf raises, leg extensions, and shoulder presses with lighter weights can fortify the muscles around your joints, offering them better support as you pound the pavement.

So, what’s the right approach?

So, should Austin marathoners lift heavy or light? The answer: Incorporate both into your training. The key is to find a balance that aligns with your specific running goals and physical condition. Here are a few tips to get started:

Start with a Plan: Before you begin, have a clear plan that incorporates both heavy and light lifting days, ensuring they complement your running schedule.
Listen to Your Body: Pay close attention to how your body responds to different weight training intensities and adjust accordingly.
Prioritize Recovery: Weight training, especially heavy lifting, requires adequate recovery. Make sure to give your muscles time to heal with proper nutrition and rest.
Seek Professional Guidance: If you’re unsure about where to start, consider consulting with a personal trainer who has experience working with runners.

When Runners should be lifting weights

Strength training can be done on separate days from your runs or incorporated into the same day. It depends on your training plan and preferences. Here are two common approaches:

Separate Days: Schedule your weight training sessions on non-consecutive days from your hardest runs to allow for proper recovery.
Same Day: You can do lighter weight exercises after an easy run or heavier lifts before a rest day.
Remember, consistency is key!

Sample Light Weight Workout – Focus on 12-15 repetitions per set, 3 sets per exercise

Bodyweight Squats
Walking Lunges with Dumbbells
Bulgarian Split Squats (with dumbbells or bodyweight)
Calf Raises
Plank (hold for 30-60 seconds)
Side Plank (each side, hold for 30-60 seconds)

Sample Heavy Weight Workout – Focus on 8-12 repetitions per set, 2-3 sets per exercise

Back Squat (with barbell)
Deadlift (with barbell)
Bench Press (with barbell or dumbbells)
Overhead Press (with dumbbells or barbell)
Barbell Rows

Finding Your Heavy Weight

There’s a sweet spot for heavy weight training. Here’s a simple way to find yours:

Choose an exercise you’re comfortable with (like squats).
Start with a weight you can lift for 8-10 repetitions with good form. This shouldn’t feel easy, but you should be able to control the weight throughout the entire movement.
If you can lift the weight for more than 12 repetitions, increase the weight slightly.
If you can’t lift the weight for 8 repetitions with good form, decrease the weight.

Heavy Weight Safety Tips

Always prioritize proper form: It’s better to use a lighter weight with good form than a heavier weight with bad form. This can lead to injury.
Don’t be afraid to ask for help: If you’re unsure about an exercise or weight, ask a certified personal trainer for guidance.
Warm up before lifting: Perform 5-10 minutes of light cardio and dynamic stretches to prepare your muscles for heavier weights.
Cool down after lifting: Perform static stretches to help your muscles recover.
Listen to your body: Take rest days when needed and avoid lifting through pain.

As you embark on your Austin Marathon journey, remember – strength training is your secret weapon! By incorporating both heavy and light weights into your routine, you’ll unlock a powerful combination of benefits. Heavy weights will transform you into a powerhouse, tackling those hills with newfound strength and propelling you towards a stellar finish. Lighter weights will build your endurance and resilience, allowing you to maintain a steady pace for miles to come.

So, embrace the balance! Craft a personalized plan that complements your running schedule and listen closely to your body’s signals. With dedication and this winning combination of weight training approaches, you’ll be ready to conquer the course and achieve your Austin Marathon goals.

Happy training, and see you at the finish line!

Budget-Friendly Marathon Prep: Tips for Cost-Efficient Training

in Blog post, Tips

Running a marathon stands as a monumental achievement, shining a light on your dedication, endurance, and indomitable spirit. Embarking on this journey not only rewards you with an unparalleled sense of accomplishment but also offers an opportunity to embrace financial savvy alongside physical prowess. With thoughtful planning and a sprinkle of creativity, you can navigate the path to the marathon finish line in a budget-friendly manner. Here, we offer six insightful budget-friendly marathon training tips to help you economically reach your goal of conquering those 26.2 miles.

1. Register Early

One of the easiest ways to save money is by registering for the marathon early. Most races, including the Austin Marathon, offer a tiered pricing system where the entry fee increases as the race day approaches. Early registration can save you a significant amount of money, making this one of the first steps you should take once you’ve decided to commit to the race.

Each year we honor a special sector, and this year is Food & Beverage Service Industry Year. Those in the industry can apply for 50% off registration.

2. Join Free Training Groups

Training for a marathon is a long and sometimes lonely road. Joining a training group can provide you with the necessary support, motivation, and advice to navigate through your training plan. Websites like werunaustin.com offer access to free or low-cost running groups. These groups often have experienced runners and coaches who can provide valuable guidance without the cost of a personal coach.

We have put together werunaustin.com with a list of various free running groups around Austin, TX. The Friday group out of Fleet Feet Austin is always a good time, we hope to see you there!

3. Invest in Two Pairs of Running Shoes

While it may seem counterintuitive to buy two pairs of shoes to save money, having a training shoe and a pre-race shoe can extend the life of both pairs. Use one pair for the heavy mileage at the beginning and middle of your training, and then switch to the newer pair as you taper your mileage closer to race day. This ensures you have a fresh pair for the big day, reducing the risk of injury without the need for multiple replacements during training.

4. Utilize Free Fitness Apps

Technology can be a runner’s best friend. There are numerous free fitness apps available that can help you plan your runs, track your progress, and provide training insights. Apps like Strava, Nike Run Club, and MapMyRun offer robust features without the need for expensive gadgets or software. Use these tools to monitor your training volume, pace, and recovery to efficiently prepare for race day.

5. DIY Recovery Tools

Instead of splurging on high-end recovery tools, you can create your own DIY solutions to aid recovery after long runs. For instance, a frozen water bottle can work wonders as a foot roller to alleviate plantar fasciitis or sore arches.

Similarly, old tennis balls or lacrosse balls can be used to target tight muscles and knots. YouTube and running blogs are filled with tutorials on how to use household items for effective recovery techniques, saving you a bundle on specialized equipment.

6. Leverage

Instead of investing in a gym membership or buying expensive home workout equipment for cross-training, take advantage of public spaces. Many parks have fitness circuits and trails that are perfect for running cycling, or even bodyweight exercises.

Additionally, staircases in public buildings or outdoor arenas can be excellent for building strength and endurance. This approach not only saves money but also adds variety to your training scenery.

7. Shop Sales and Use Last Year’s Gear

Running gear can get expensive, but you can save a lot by shopping sales, clearance items, or even last season’s models. The performance difference between this year’s and last year’s running clothes and accessories is often negligible. Additionally, consider purchasing slightly used or refurbished items when safe and practical, such as GPS watches and foam rollers.

Training for and completing a marathon on a budget is entirely feasible with a bit of planning and creativity. By incorporating these tips, you’ll not only save money but also enjoy a sense of accomplishment that comes from tackling the marathon challenge smartly and resourcefully. Remember, the value of completing a marathon isn’t measured by the gear you wear or the supplements you take, but by the determination and perseverance you show.

Conquering the Mental Block: A Guide to Marathon Training Commitment

in 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.