training Archives

The Benefits of Training with a Group

Doing activities alone may not always yield the desired results. But when you join a group, the same activities may turn out to be more enjoyable, motivating, and productive, and this can be especially true for running.

If you are contemplating participating in the Austin marathon, half marathon, or 5K, training for it solo may not be beneficial. So to extract the maximum benefits out of it, joining a training group is essential.

They help you stick with it

Starting training may be easy but sustaining it over a period requires grit, determination, and above all, inspiration. So when you join a training or running group you automatically start feeling motivated because you see people around you doing the same thing. After all, running is a different ball game. It can be easy to tire out or lose enthusiasm. But when your fellow runners heap praise on you for successfully executing your training, you become supercharged. You’ll be ready to infuse more energy and perseverance into your running. This in turn also inspires others to perform with similar gusto.

Helps give you a purpose

When several people come together, there is a creative exchange of ideas. You learn from others while others learn from you. The group, therefore, helps in fostering a sense of camaraderie and companionship that you slowly begin to cherish. You may also be required to mentor other runners in the group which may give you a sense of purpose.

Helps build relationships

Group training may be the perfect way to give you purpose while also expanding social circles, be they personal or professional. As you grow closer with running mates, you may find yourself sharing joys or venting frustrations about your life in a safe and supportive environment. Running also offers an opportunity to get to know your coworkers and bosses on more than just a work level, which can help make you enjoy coming in every day, or even help in advancing your career.

They help you learn from failures

Failures are a part of any sport, but how you learn from your failures and turn them around to your advantage is the true test of an athlete. If you are alone, you may feel frustrated at those failures. But if you have a great support group, you can take lessons from your failures and convert them into success. Having a group that supports you is important if you want to transcend the barriers and reach the pinnacle of success.

In group training, your team is like a pillar of strength. They guide and encourage you to be your best self. Running together bonds you as a team and cultivates teamwork skills that will last long after the run is finished.

5 Reasons It’s Important to Add Running Variety to Your Training

in Beginner, Blog post

Adding running variety to your training is critical to your growth as a runner

Everyone’s fitness goals vary, but one thing that remains common in all forms of training is the goal to accomplish growth. Most beginner runners train with the same routine every day. Even running the same route gets monotonous. This is exactly why adding running variety can tackle that boredom and help you become a better runner in the process. Below are five reasons why you should add running variety to your training! Pro tip: when building your training plan, add in variations of these 9 different types of runs.

Build endurance

If you’re running the same course every day at the same speed there is little to no chance for growth. It will keep you fit, but it won’t help you grow. Incorporating different types of running and using different routes will slowly build your endurance. You’ll work and strengthen different muscles which will help with your ability to run for longer periods of time. Use these 10 healthy recipes for busy runners to provide your body with the fuel it needs to build endurance.

Increase muscle definition

Keeping true to your everyday training is certainly good. But the problem arises when you hit a plateau with your training and there are no visible changes in your body. This can be disheartening for some. Runners notice an increase in the definition of their leg muscles when adding high-intensity sprints to their training. Follow these 7 tips to increase your speed when you add speed training.

Reduce fatigue and injuries

When we run, our muscles experience fatigue. Runners can tackle fatigue or avoid cramps by simply changing their running type. If you run the same route all the time you’ll use the exact same set of muscles. You won’t activate other muscle groups. When the time comes to use muscle groups that haven’t been worked your chances for injury increase. If you experience fatigue that might be a sign you need to take a day off from running.

Keep it interesting

Boredom is something that can make us dislike even things we like. Running is no exception. When you add running variety there is a kind of excitement associated with it. You find yourself looking forward to the run. You might explore a new route, visit a different part of your city, or run past an amazing mural.

Build a well-rounded plan

Incorporating running variety into your training program ensures every day presents something different. Your body won’t know what to expect and that is exactly what makes variety bear fruit. Different types of runs have varying effects on our body and when combined, our bodies evolve as a whole instead of targeting a single part.

Well, now you know the benefits of adding running variety to your training. If you don’t know where to start, take a look at these 9 types of runs you can include in your routine. Once you’ve planned that out, it’s time to get running!

Tips For Running in Cold Weather

in Blog post

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.

Healthy Weeknight Recipes that are Quick and Easy