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How to Run: Useful Advice for First-Time Runners

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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

Image of a runner posing in front of a 2020 Finisher backdrop after completing the 2020 KXAN Simple Health 5K. First-time runners should set a goal and find a corresponding training plan, like the free 5K training plan in this blog.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

Image of runner from Mexico with his right arm flexed during the 2020 Ascension Seton Austin Marathon. This blog post have tips for first-time runners, like how to be relaxed and run your best.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.

Tips For Running in Cold Weather

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We’ve all been there. One day you’re running on a mild 60-degree day with the sun beaming down on you, then seemingly overnight the weather drops to near-freezing levels and the wind is howling outside your window. 

When the temperatures dip it can be challenging to get outside, but as long as your gear and mindset are up for a slight challenge you’ll find yourself crushing those runs like never before! We spoke to some seasoned runners and asked them what their best cold-weather-running advice was, and they delivered!

Staying Warm

  • I start chilly and use my effort to warm up. In those temps, I wear a pair of tights, a long shirt, glove liners, and a headband that covers my ears. No jacket is necessary unless it is windy or raining.
  • I dress a layer below what I would normally wear around. For example, I usually wear a hoodie and maybe a light coat over that when going around, but to run I would just wear a long sleeve and maybe a t-shirt as well. Even if you feel chilly before you start running, that’s fine. You’ll warm up quite a bit when you get going.
  • Experiment with layers. Everyone feels temperatures differently. Layers allow precise adjustment. Maybe different materials and thicknesses of long sleeve t-shirts and a vest. Thin cap or gloves if needed. 
  • When it hits 50 for me, I wear gloves. I also get cold very quickly so anything 60ish and below I wear tights. My tops depend on the wind honestly.
  • Try out the website dressmyrun.com; it uses your location, time, weather, and any factors ( such as if you get cold easily ) to tell you how to dress. I used it when I first started running and it was very helpful. 
  • A good hat, socks, and gloves will go a long way in keeping extremities warm. Don’t skimp on those.
  • Hands. Getting proper running gloves this winter was a game-changer.
  • Thin gloves are what I find the most helpful in staying warm during the winter runs.
  • I will typically wear 3/4 running tights or a long-sleeved shirt, a headband to cover my ears, and running gloves. I take the gloves on and off to help regulate my temperature. Below 0 degrees, I wear both the tights and the long-sleeved shirt.
  • You will need less clothing than you think. Last week, I ran 18 miles in 16-degree weather wearing a long sleeve thermal tech shirt, a long-sleeve t-shirt, a wind jacket, and running tights under my shorts. At times, I was almost too hot (the sun helped).
  • It’s only cold at the beginning. The hardest part is getting over the cold mentally. I always say that I can quit after one mile if I’m too cold. I never do.

Staying Visible

  • Not really about the dress, but worth mentioning that colder weather means shorter days. Plan your runs keeping in mind that the sun sets sooner and quicker.
  • When it gets dark visibility is key. A good headlamp is vital in these situations. I can’t tell you how many times when I started hiking and running I would misjudge my timing and end up in the dark.

Staying Healthy

  • Warm-up EXTRA well. Stretch well. Make sure you don’t take your warm-up clothes off until the last minute before your run. Keep moving even when they’re off
  • Make sure the legs will stay warm, the face is covered but breathable, ears are covered and hands are covered.
  • Stay hydrated. Cold, dry air pulls moisture from your lungs and you will still sweat. If you carry a water bottle, be careful, the water may freeze.
  • Transitioning to cold weather running usually brings injuries to new runners as suddenly they run faster and longer. Follow the rules of not progressing too fast and for too long of a distance. Your tendons and ligaments adapt slower than your cardio.
  • If it’s possible, do some warm-up stuff indoors before you head outside. Things like ankle/hip activation or strengthening. Make sure you protect your ears, hands, and neck. I like using a buff/neck gaiter for my neck and my ears if it’s that cold outside. Layers are your friend, if you have too many just tie them around yourself.

4 Reasons Why You Should Try a Virtual Race

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Learn about all the benefits before you sign up for a virtual race

Are you looking for a way to find adventure and excitement this fall? A virtual race is the answer you’ve been searching for. While there are many things in life we have no control over, physical fitness is one thing that we still have a grasp on. And with the Run Austin Virtual Series from Austin Marathon and 3M Half Marathon, you’ll have monthly milestones and get fit in no time!

Virtual events explained

Virtual races are an innovative addition to the racing community, giving participants an opportunity to stay fit and motivated while we work towards returning to in-person events. They can be completed in the comfort of your own home and at a time of your choice. Competitors can pick their starting points and routes, be it the walkway outside their house, in a different state, or even a completely different country. The Run Austin Virtual Series will only dictate the distance you run and there are various races to choose from. It’s a great opportunity to return to racing and enjoy the keen satisfaction that comes with completing a task. Take your virtual races off the roads and to the trails. If you are in Austin you can complete your next virtual run on Austin’s top running trails.

Why you should try virtual racing

1. Set new goals and achieve them

Competitors are given the opportunity to set personal goals and achieve them. Although you won’t run alongside others, you can still achieve your running goals, increase your mileage, and possibly set personal records along the way. Additionally, you can work your way from smaller, more achievable goals to larger ones. Since virtual events have fewer time restrictions than in-person events, you can work towards completing a longer distance than you would normally run, significantly increasing your endurance levels.

2. Explore the social aspect of racing

It’s a shared, fun experience that’s enjoyable for everyone involved. Although virtual, you’ll still be able to interact with fellow runners and connect over the races you’ve completed and the records you’ve set. This also allows you to get your family and friends from different parts of the world in on all the fun. Additionally, participation in virtual races also prepares you for traditional races once you feel the time is right.

3. Take your fitness to the next level

See this as a wake-up call to start achieving your fitness goals today. Virtual races can advance your fitness level, motivating you to change any unhealthy habits, and live your best life. This is a great way for beginners to implement our useful advice for first-timer runners.

4. Virtual racing swag

With each virtual race comes unique swag! You can also purchase official merchandise just like you would for an in-person event. These fun momentos are great ways to remind you of your accomplishments and push you towards your new goal. Share this with your fellow competitors and friends by flaunting your digital swag courtesy of Austin Marathon on our photo booth.

Virtual runs are for people who chase adventure and the sense of accomplishment that follows. It’s definitely an opportunity worth experiencing. You won’t regret supporting your local virtual race provider. How excited are you to take part in a virtual race? Let us know in the Austin Marathon Facebook Group or on Twitter.

7 Important Items You Need to Start Marathon Training

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Start marathon training on the right foot with these 7 essential items

Using the right gear is as important as following the right training program when you start marathon training. High-quality, reliable items maintain an optimal level of comfort for your body. They also make it easier for you to focus on the task at hand during your marathon training. Include these running essentials when you start marathon training and make your experience as comfortable, fun, and memorable as possible! Pro tip: we share some of our favorite items below.

First and foremost, shoes

Pair of grey and orange women's Under Armour HOVR Sonic 3s. It's crucial to have the perfect pair of shoes when you start marathon training. Read about more items you need at https://youraustinmarathon.com/items-to-start-marathon-training/

Under Armour HOVR Sonic 3s are runner-approved!

It’s a no-brainer to get yourself the perfect running shoes before you start marathon training. The right pair of shoes will equally distribute the force when your foot strikes the ground. Make sure there is enough cushioning and room on the inside of the shoes. This will put less strain on your feet. Pair your running shoes with socks that have more padding and wick away sweat quickly. Keep the rest of your outfit aligned with the weather. Some great shoe options include Under Armor’s HOVR line. Check out what we like and see if they’re right for you.

Infographic listing items needed to start marathon training, like running shoes, sunglasses, hydration. Read about all the items at https://youraustinmarathon.com/items-to-start-marathon-training/Schedule an appointment with our friends at Fleet Feet Austin and get fitted soon. Pro tip: learn how the HOVR line shoes automatically connect to MapMyRun via Bluetooth to track your progress.

Nutrition and hydration

You are what you eat! The significance of maintaining a healthy diet during marathon training is paramount. You have to consume nutritious foods and hydrate adequately to reach peak performance. Carry nutrition with you when you start marathon training, especially as your mileage increases. GU Energy Gels are ideal because they’re easy to carry and contain what you need on long runs. Read how proper nutrition is imperative and why GU Gel’s are ideal for marathon training.

When it comes to hydration, dissolve Nuun tablets into your water. They’re filled with the minerals and electrolytes you need to replenish your system. Hydrating after your long run is important, so keep a bottle ready to go for when you’re done! Pro tip: if you don’t carry hydration with you, stash it somewhere along your route. 

Running belt

When you start marathon training, you might want to carry a few essentials like money, your phone, keys, nutrition, etc. A light running belt, like SPIbelt, will carry your items conveniently. SPIbelt is a popular running belt brand with belts that come in different sizes, color schemes, and patterns.

Extra items to start marathon training

Image of a SPIbelt holding a phone in its pocket and a gel in the clip. A good running belt is nice to have when you start marathon training. Read about more items you need at https://youraustinmarathon.com/items-to-start-marathon-training/

A SPIbelt can carry so much!

Apart from the aforementioned must-haves, you might want to include sunglasses, a hat/visor, and/or headphones. See what we use on our long runs!

These running essentials are ideal for any runner when they start marathon training. Veteran runners might be set in their ways and know what they prefer. But for first-time runners, it’s important to test out different items on your long runs. You want to know exactly what works for you before race day arrives! What specific items are must-haves for you when you start marathon training? Let us know in the Austin Marathon Facebook Group and Twitter.