Tag Archive for: rest

How to Pick A Training Plan

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Pick the training plan that’s right for you

Here are some important things to consider when picking your training plan.

1. Be honest with your goalsTwo smiling women stand side by side at a city marathon finish line, proudly holding finisher’s medals. After overcoming mental hurdles and long runs, they celebrate in athletic clothes and race bibs, with a state capitol building rising behind them. Austin Marathon Half Marathon & 5K

Every runner’s journey is unique. Are you aiming for a personal best, hoping to finish your first half, or just looking to enjoy themiles with friends? Be real with yourself about what you want out of this season. If you’re eyeing a speedy 10K before your February half marathon, your plan might need a little extra speed work early on. Your goals matter, let them guide your path!

2. Be realistic about your time commitment

If a plan has you running long runs on Saturday mornings, but that is when your son’s baseball games are, that might not be the plan for you. Starting your training further out leaves you more time to adjust for when “life happens.” Shorter plans are great for feeling the pressure and for those who find themselves losing interest after a period of time.

Training should fit into your life, not the other way around.

3. Build upon what you’re running right now

A green infographic titled "8 Questions to Ask Yourself Before Picking a Plan" lists questions about fitness goals, time, budget, motivation, and priorities for choosing a workout or training plan, with white and yellow text. Austin Marathon Half Marathon & 5K

Your training plan should meet you at your current fitness level. Jumping into a plan with more miles than you’re ready for can lead to injury and frustration. Build on your current routine, and let your progress come naturally.

4. General or personal plan?

Decide if you want to invest in a personal plan or do you just want to follow a general plan. A general plan may be great to start and then switch to a more personalized plan once you feel you are ready to take it to the next level.

5. Check The Author

Choosing a big goal like running a half marathon or full marathon is something that you are investing so be sure to check what sources you are reading, because there are a lot of opinions out there. This is highly connected to making sure you are matching your current fitness level. Look for a certified coach with experience in your goal distance, such as The Run Plan. Don’t trust a random website with such an important goal (like running a marathon!).

Another great option is to find a local group or club in your city, and see if they have a group training plan or if there is a coach they recommend in your area. If you are in Austin, we have a full list at werunaustin.com

6. Include cross training

Some plans are strictly running while others incorporate other activities like yoga, cycling, or weightlifting. Cross training can be great for building strength, reducing injuries, and for preventing burnout.

7. Rest days are a necessityA male runner in a black tank top and headband crosses the marathon finish line with arms raised in victory, fueled by marathon motivation. Spectators cheer along colorful barricades, while event banners mark the finish area. Austin Marathon Half Marathon & 5K

Rest days aren’t optional, they’re essential. Your body needs time to recover and get stronger. If a plan doesn’t include recovery days, keep looking. Training for long distance running is a challenge and your body will be stronger if you give it the proper time to recover.

8. Be kind to yourself and allow change

Life is full of surprises. You might miss a run for a concert, a family visit, or just because you needed a little extra sleep. That’s okay! Reset, refocus, and get back out there. If your plan isn’t working for you, switch it up. The finish line will still be there, and so will we, cheering you on every step of the way

See Improvement During Your Training with these 9 Tips

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Incorporate these 9 things runners do every day to see improvement

There’s always room for improvement. This includes everyone, from beginners to elites! But you need to see the improvement you’re making. How else will you know? If you’ve started training for the Ascension Seton Austin Marathon or Austin Half Marathon, make sure you incorporate these 9 tasks so you can see your improvement!

Keep a running log

Track your Austin Marathon training with the MapMyFitness app to see your improvement!

Use the MapMyFitness app during your Austin Marathon training to see improvement.

How will you know you’re improving if you don’t track your progress? Write down your mileage and time in a notebook or track that data via an app to see your improvement. We recommend Under Armour’s MapMyFitness.

Schedule runs like meetings

Be prompt. Invite friends. Meet at a certain spot. Start on time! If you think hard enough you’ll find ways to delay the start of your run. Just get started! Invite friends so y’all can hold each other accountable. Note: this doesn’t mean you have to run every day.

Eat right

Your body needs the proper fuel in order to complete the tasks you ask of it. If your body doesn’t have the proper fuel, it won’t run as well as you want. Eat healthier foods, increase your hydration, and make sure you eat at appropriate times. Eating right can also help you recover from your long runs faster. Use our long-run recovery timeline!

Have a running buddy

Runners cross the 2019 Austin Marathon finish line and see each other's improvement.

Train with a friend for Austin Marathon and see each other’s improvement on race day!

We can’t stress accountability enough! It’s a major factor in making sure you get that run/workout done. You can also catch up with your friend(s), discuss upcoming events, and talk about training. You’ll both benefit. Having a running buddy is also a great tactic to ensure you get out of bed in the morning. Here are 5 more tips to help you make your morning run!

Cross-train

Swim, bike, lift weights, do goat yoga, row! If you just run, you use your muscles in one way and one way only. Cross-training forces you to use all of your muscles in different ways. This can increase your strength and decrease the chance of injury.

Stretch/foam roll

Runner foam rolls after 2019 Austin Marathon, a great tip to see improvement during training!

Foam roll often during Austin Marathon training so your body can recover quicker!

Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in.

Rest

Probably the most important way you can take care of your body. Proper and well-timed rest allows your body to repair itself. If your training plan calls for a rest day, take it!

Stay consistent

Consistency is key. This goes for all runners, from beginners to elites. Follow your training plan and stay true to it. Consistency prepares your body for what you’re asking of it. Remember, life happens. If you have to miss a day try to switch it up with a planned off day. Don’t try to make up the missed workout by pairing it with another workout.

Set goals

Make sure you have something on the calendar that you’re working towards. This is a great motivator and helps you keep your eyes on the prize. If your goal is the Austin Marathon, create bi-weekly or monthly goals that will get you to your big goal. This prevents burnout and feeling like your goal is unattainable.

If you’re consistent and stick with it long enough, you’ll see improvement! That’s what excites runners and keeps us training for our goals. Is there a way you see improvement that we didn’t mention? Let us know on Facebook or Twitter.