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How to Run: Useful Advice for First-Time Runners

Our advice for first-time runners will start you off on the right foot

Did you just discover running? Welcome! Did you start running again after a long layoff? Glad to have you back. Are you returning from injury and ready to get back in a groove? Great news! The information contained in this blog post is geared towards first-time runners. But if you’re returning to running or have finally recovered from an injury, you can use this information too!

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? Then the KXAN Simple Health 5K is right up your alley! 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!

Utilize these summertime tips

Summer heat saps everyone’s energy, most especially first-time runners. But you’re just starting out and are ready to keep running! Make sure you follow these summertime running tips to beat the heat like protecting yourself from the sun and learning why it’s important to adjust your running schedule.

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.Some times 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.

Tips for running in the rain

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!

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.

5 Official Austin Hotels that Offer Late Check-Out

4 Reasons Why You Should Try a Virtual Race

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.

How Long Will it Take You to Finish a Marathon?

Know the 6 factors that may impact your marathon finish time

A marathon is 26.2 miles (42.2K) long. While most elite runners can finish a marathon in the 2-hour range, age group runner’s finish times vary greatly. We review the average finish times for different ages below. Runners usually have 8 hours to complete the designated 26.2-mile distance.  There are several factors that can influence how long it can take you to finish a marathon. If you already know your running pace, use this helpful pace chart to help predict your finish time or set a new goal!

Training and pace

Runner Pace Chart for 5K Half Marathon and marathon finish time predictionLike every competition, preparation is critical for a marathon. The amount of training you put in every day before the race is crucial to how your body acclimatizes itself to running long distances. You can roughly calculate how long it could take you to finish a marathon by taking your mile time and comparing it with a marathon pace chart. For example, if you’re completing a mile in 15 minutes then you would likely reach the finish line in about 6.5 hours.

If you don’t know your base pace, you can calculate it. There are tons of different pace calculators available on the internet. Another good way to figure out your base pace is to run a 5K. Your pace in the final mile is a good place to start for predicting your pace. Since you are planning a longer distance you will want to add anywhere from 30 seconds to a minute to calculate your full marathon pace.

Many marathons will have pace groups for certain times to help guide finishers. These pace times can differ from race to race but many times include the required qualifying times for the Boston Marathon. The Austin Marathon is a Boston Marathon Qualifier with hundreds of people getting their BQ each year. 

  • Pace groups available: 2:59, 3:05, 3:10, 3:15, 3:20, 3:25, 3:30, 3:35, 3:40, 3:45, 3:50, 3:55, 4:00, 4:05, 4:20, 4:35, and 4:50
  • The pace group leaders will run “even splits.” This means that every mile will be run at approximately the same pace
  • Think of them as a moving finish line with your goal time pinned to the back of their shirts

Age and gender

Although age and gender do not restrict your ability as a runner, there are considerable differences in the stats in these categories. On average, men complete a marathon in a little more than 4 hours, while women take roughly 4.5 hours. The marathon running population is typically 30-40 percent female and 60-70 percent male. People of all ages complete a marathon, though the bulk are between 30 and 50 years of age. 

Average finish time by gender and age group from the 2020 Austin Marathon

Average Finisher Times based on age group for the austin marathon

These stats are important to know so that you can plan accordingly and maybe even take home an age group award. Age group awards are usually presented to the top 3 male and female overall in each age group. Categories begin with 19 & under and end with 85+. Groups increase in five-year increments.

Awards for the Austin Marathon (for male and female) include:

  • Overall champion
  • 2nd place
  • 3rd place
  • Age Groups: 19 & under 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-85, 85+

Terrain and weather

One part that can affect how long it takes to finish a marathon is the course’s terrain. The flatter the course, the lesser the effort required to run on it. But terrain does not necessarily dictate success or make a course hard or easy. With proper training for a course, you can set a PR (personal record) on all different styles of course. Pro tip: Try and run the course before race day. Practice some of your long runs on the course if you can!

As much as terrain decides the intensity of the challenge, weather can significantly impact how long it will take you to finish a marathon. If it is warmer than normal, your energy could drain faster. Your body consumes more energy to perform the task at hand and keep your body cool. Participants normally prefer the cooler temperatures in the winter months. But as with everything, if it gets too cold this could impact your time because it could take longer to warm up at the start.

Knowing about these factors and how they can impact how long it could take you to finish a marathon will help on race day. Keep a record of your time and work to improve it at your next marathon. With proper training and dedication, you could set a brand new marathon PR! How do you prepare for these factors during your training? Have they impacted how long it took you to finish a marathon? Let us know in the Austin Marathon Facebook Group or on Twitter.