As a coach, I always tell my athletes that when you finish a race, you should take a moment and jot down some things that went right and things that went wrong. Best to learn [...]
AUSTIN MARATHON 2017 This plan is mostly comprised of things to help a marathoner but can be adapted to help half marathoners as well. PRE-RACE: This is your race week! All the hard [...]
Would you post the following query to Facebook? I am currently in the market for new underpants. I have always used tighty-whiteys but as I am undertaking new challenges in life, I expect I [...]
To help ensure you have everything you need prior to your race, on race day, and even after, we have provided a check list. All runners, new and experienced, should use this check list to [...]
Let's face it: Running shoes are not cheap. A good, high quality pair of running shoes from a reputable manufacturer will set you back at least $120. Nevertheless, it's a good investment in terms of your health and fitness. But we can make that investment last longer by taking care of your shoes.
There's no getting around it: Running shoes are not inexpensive. Fortunately, a good pair of shoes is the only piece of equipment we absolutely need. So we're all concerned with getting the most miles out of our shoes.
Welcome to the wonderful world of summer running here in Central Texas. We had a wet, cool winter and spring, but I can guarantee will have another extremely warm summer. Hopefully, not the record-breaking kind we endured a few years ago, but it will be disgustingly hot nonetheless.
Just the other morning, I finished the first of what promises to be plenty of hot, humid long runs with my training group and while we were trying to rehydrate, a relative newbie came by and asked me the best to treat a sore calf muscle. He was diligently stretching the calf after every run, followed later by dipping his legs in a Jacuzzi and then placing a heating pad on the calf for another 10 minutes. The calf hadn't been responding at all to his treatment and he was worried.
Sports drinks are everywhere. They have become so ubiquitous that you can find a cooler full of sports drinks at just about any gas station, convenience store or grocery store (except Whole Foods) in Central Texas.
There's absolutely no question that running is a difficult sport. Certainly, it's extremely rewarding, but any long-term training program is a major undertaking requiring a significant commitment. Take a look at what training is. Basically, it's hard, physical work which essentially boils down to adding specific stresses to your mind and body over a certain period of time.
One of the most difficult training concepts to accept is also the very simplest: Rest. That’s right, total rest. Not active rest or cross-training, but complete rest. It doesn’t matter whether you’re a runner, swimmer, cyclist, weight lifter or bowler (OK, maybe not a bowler), but your most important training day should have a big goose egg next to it. A zero. Zilch. Nyet. Nada. Nothing.
Just about every runner who trains consistently and with some degree of intensity will suffer some type of injury. The stress of training and the repetitive nature of the sport makes it almost inevitable that somewhere along the way you will injure a body part, usually a running muscle.
Earlier this week, William Dyson sat down with Paul Terranova, 2015 USATF Men's Master Trail Runner of the Year, to talk about the his upcoming race (Lost Pines Trail Marathon), his approach to running, and what occupies his mind on long runs other than Justin Bieber. Paul also doles out great advice that’s applicable to new and seasoned runners alike.
Granted, it's still technically winter but the high in Austin today is 91 and it sure feels a lot like summer. That means a lot of things to different people, but it also means it's high time to get some new running shorts for the spring and summer heat.
It used to be that whenever you saw a doctor for a running injury—no matter how minor--the prescription was almost always the same: Stop running! If something is bothering you, then you stop, right?
I consider myself a very lucky guy. Over the years, I’ve been lucky enough to run with some of the world’s greatest runners from Olympic gold medalist icons like Herb Elliott and Rosa Mota to American heroes such as Bill Rodgers, Meb Keflezighi, Steve Scott and Alberto Salazar. I’ve learned something from every one of them. But there’s one great runner who I ran with many years ago who has always stood out for me. That man is Rob de Castella.
Marathons aren't just tough to run and get through the 26.2 miles. It's tough to recover from one too. A marathon pushes the body to the max and stresses every part of your system and structure.
If you're planning to run the Austin Marathon on Sunday, you might have heard about the concept known as "carbohydrate-loading". If you're new to marathoning and unclear what it all means, it's an important concept to understand before this week's final countdown to marathon Sunday. (Carbo-loading isn't advantageous to half marathoners but it isn't harmful either.)
Massage has been around forever. Even the Greeks used some type of massage. Runners have known about its practicality and benefits for decades, but, until the past years, it seemed sports massage was only available for the elite athletes.
Last summer, 66-year-old Austinite Bobby Atnip went out for his usual run around Lady Bird Lake, something he's been doing for more than 40 years. Cognizant of not just his surroundings but also his own [...]
Don't look now, but the Austin Marathon is just over the horizon and it will be here on February 14th before you know it. If Austin is your first marathon, you need to start formulating a game plan today. You had a training plan to prepare you for the Austin Marathon; now you need a marathon plan. Failure to have a good one is a prescription for failure.
Food is medicine. Or can be. What you eat (or don't eat) can have a significant affect on your good health - and, of course, your running. Many of the minor health issues runners have [...]
Regardless of your ability, speed or body shape, the greatest challenge almost all runners face is a simple one: Staying healthy. By the very nature of the aerobic benefits of running, we are certainly healthier than our sedentary counterparts, but runners tend to pick up all sorts of niggling injuries. Fortunately, usually it's nothing serious. But little things tend to slow us down, especially as we approach a key marathon or half marathon. But, those troublesome little things that can be avoided if you follow the rules of healthy, injury-free running.
Healthy this; healthy that. At this time of year, so many of us are making New Year's Resolutions to eat healthier in 2016, but some of us labor under the false impression that eating healthy is boring and counterproductive to the taste buds. Sometimes all you want for a post-run breakfast is something that explodes with refreshing taste—and isn't loaded with fat and grease.
If you’re training for either or both of the big winter races—the 3M Half Marathon (January 24) or the Austin Marathon or Half (February 14)--you should already have several long runs under your legs. Regardless of how many long runs you have completed so far, there’s absolutely no question that long runs are the key to your marathon (or half marathon) training program. Running the right number at the proper pace and distance will go a long way toward making your target race a success.
Runners tend to be a ritualistic group. At least, good runners are. Invariably, they will wear the same shoes and clothes to race, eat virtually the same meals the night before and will follow the same routine the morning of the big race. Some call this boring.
Something you constantly hear athletes talking about in any sport is being in the zone. Although it means different things to different athletes in different sports, being in the zone in running means being able to go beyond what you would normally be able to run in either a workout or a race.
Most runners hate to stretch. Especially guys. We complain about lack of flexibility, but do nothing about it. Most of us who can do two-hour runs (or longer) never seem to be able to find an extra 10 minutes to stretch. Recently, I had one friend tell me something to the effect that real runners don’t stretch. Of course, when he was telling me this he was hobbling around with a calf injury.
Now, that marathon season has started and marathon-training season for the late fall, early winter marathons is underway one of the compelling questions that many marathoners invariably have is: How do you get through the incredibly long runs without the agony of the marathon shuffle?
Fatigue is something all runners face. Especially those of us diligently training for fall or winter marathon. The long runs begin to pile up and do enough of them hard enough (without adequate rest) can result in a general feeling of simply being tired. If this sounds like you, don’t worry. It’s quite common, but you can also do something about it by following a few handy tips.
One of the Golden Rules of marathoning is also one of the simplest: Don’t try to do anything on race day which you haven't done in training. The marathon is not the time for experimentation [...]
Just about every runner has had one of these painful little demons that strike in the upper part of the abdomen, smack dab at the base of the ribs. It’s the dreaded side stitch or side sticker. Regardless of what you call it, when one stabs you in the rib cage, it can short circuit your race or run in an instant.
We all probably remember the old maxim that our mothers told us: An apple a day keeps the doctor away. If you’re a runner—especially a newbie--that should be amended to include bananas. Without a doubt, eating a banana every day is one of the best fruits for your general health and success in racing and training.
Do you travel for business or pleasure? Plenty of us do, especially in the summer when so many of us hit the road. Here are some suggestions for squeezing that run in while traveling.
This month's question came from a 52 Year Old Man who asked me: "I'm wondering when I should start thinking about trading in my racing flats for something with a little more…velcro?" Not so [...]
Stress is quite simply a fact of modern life. It just is. Stress is also one of the reasons so many people start running. Certainly, running can’t limit or end the stress in your life, but it can help you cope with it better.
The Runner's High? We've all heard about it, but is it real? Yes and no. A runner's high is a very real, tangible by-product of running. So yes it exists and it's not an illusionary, mythical condition.
You see it after nearly every race. The top runners—the fastest folks in the field—finish the race, grab a drink and head off for another few miles, while the rest of us lie down trying to recover. What's up with that? Do the best runners know something we don't?
Without a doubt, the most common gastrointestinal problem which bothers runners, especially during races and long runs, is something commonly called the runner’s trots. It is—ahem—the urge to defecate and/or have mild diarrhea at the most inappropriate time. Having to stop during a race or a long run to defecate is not only embarrassing and costs time, but it can be extremely inconvenient and troubling. This condition is especially prevlalent among morning runners.
Many folks never even begin running until they are well into their 40s and, in some cases, their 50s. Austin has plenty of great age-group runners who didn't start running until just a few years [...]
Performance-enhancing drugs have been in the news for the past couple of decades as various athletes—including plenty of world-class runners—have attempted all sorts of means to boost performance. Some have been legal; some are not. (See Barry Bonds, Ben Johnson, Manny Ramirez, Alex Rodriguez, Roger Clemens, Jose Canseco, Lance Armstrong, Nellie Cruz, ad nauseum).
This isn't exactly a newsflash, but marathons aren't just tough to run. It's tough to recover from one too. A marathon pushes the body to the max and stresses every part of your system and structure. If you finished the Austin Marathon or Half Marathon on Sunday, congratulations.
If you’re running the Austin Marathon on Sunday, you might be wondering about the concept known as “carbohydrate-loading.” If you're new to marathoning and confused about this, it's an important concept to understand before this week's final countdown to marathon Sunday. (Carbo-loading isn't advantageous to half marathoners.)
The 3M Half Marathon certainly wasn't easy—especially if it was your first—but after the exhilaration of finishing the race has passed, you might still be sore and tight. And if you're running the Austin Marathon or Half...
As two of the most important races on the ATX race calendar approach - 3M Half Marathon (this Sunday, January 25) and the Austin Marathon and Half Marathon (February 15) - many Austin runners will be aiming for a peak performance and/or PR in either one or both of these key races.
The common cold. It nails each and everyone of us sooner or later with all the classic symptoms: Raw, raspy throat, stuffy nose and an achy body. Some days it’s just tough to get out [...]
With the bulk of the racing season just around the corner (the Rogue 30-K is Sunday, 3M Half is January 25th and the Austin Marathon is February 15th), it is high time to begin developing [...]
There isn’t a runner on the planet who hasn’t had at least occasional trouble falling asleep before an important race. Just when you most need a full night’s rest, you spend the night, tossing and [...]
As a parent, you have probably experienced the wonderment of the huge amount of influence (positive or negative) of the first close friends your children have over them. It’s natural. Someone from your peer group [...]
OK, you have to admit we have it pretty good here in Central Texas. Winter is just something we hear about from other parts of the country. Even though winter won't technically arrive for another [...]
At times, I wonder whether doing weekly long runs is just an excuse to eat. Probably not, but inhaling a huge breakfast with my training partners after Saturday morning long runs is just about as [...]
With three of the biggest, most important races in Austin coming up— the Rogue 30-K (January 11), the 3M Half Marathon on January 25 and the Austin Marathon (and Half) on February 15th—one of the [...]
The runner’s high is getting some good press again as researchers have concluded that it is a very real, tangible by-product of running. Simply said, the runner’s high does exists. It is not an illusion [...]
As we await for the Polar Vortex to blast Central Texas, we can—at least—be thankful we don't live in the frozen north. We're especially fortunate the type of winter weather we get, doesn't slow us [...]
For most runners—especially beginners--the advantages of training with a group are almost too numerous to mention. But for many runners, group running is simply not an option. Whether it’s lack of time, schedule conflicts or [...]
A huge part of running is how to make yourself go when you just don’t feel like it. In this regard, you could say that half of our sport is mental. In other words the [...]
Now that we're knee deep into the 2014-15 Austin Fit Distance Challenge series, one of the most ignored aspects of racing should get your attention: Doing a proper pre-race warm up. If you want to [...]
There’s just no way of getting around the fact that the most important element of any marathon or even half marathon training program is the long run. It is absolutely essential that every aspiring marathoner [...]
Nobody can tell you precisely how many miles per week you need to run to successfully complete your first marathon or half marathon. Every runner is different as are the individual goals and levels of [...]
Let’s face it: Sometimes it hurts to run and sometimes it hurts a lot to race. Anyone who says a marathon is easy has never run a marathon. Anyone who has run one will tell [...]
Let's face the undeniable fact that running shoes are expensive. Certainly, not as pricey as other fitness gear such as bikes, GPS devices, golf clubs or water skis, but we all want to optimize the [...]
As a committed runner, we all know that the hardest part isn’t the daily training we do. Instead, it’s coping with an injury when you can’t run at all. A non-runner would think downtime is [...]
It happens to all of us sooner or later. Especially during the summer. The excitement of starting a new training program has begun to wear off and all of a sudden, you feel tired and [...]
Just about every runner who trains consistently and with any degree of intensity will suffer some type of injury. The stress of training and the repetitive nature of the sport makes it almost inevitable that [...]
Recently, I was discussing race strategy with a runner I coach about her goal time for an upcoming race. Her goal was going to be a personal best by a challenging margin. Even so, all [...]
Hamstring injuries can be brutal. The powerful muscles in the back of your legs can become tight and very sore from running. Left untreated, hamstring soreness can worsen to the point where the pain is [...]
Has this ever happened to you? You had a great long run or race in the morning and when you go to bed, you quickly drifted off into a deep, deep sleep. You’re right in [...]
Iron deficiency is one of the more common medical conditions among runners. Especially women. Consider the fact that more than one out of every five American women between the ages of 13 and 50 suffers [...]
On Sunday fans all across Central Texas celebrated an NBA National Championship as the San Antonio Spurs dominated the Miami Heat in the NBA Finals. A much smaller but equally rabid fan base celebrated another [...]
For all the Central Texas runners planning a fall marathon, their weekends will now be dominated by the long run. Heat and humidity be damned, there’s just no way of getting around the fact that [...]
Don't know how to break the news to you, but summer's here. Sorry. The calendar might say it's still spring, but whoever believes that lives in Minnesota. For the next three months we will be [...]
One of the primary needs most often cited by beginners and veteran runners alike is the need to be motivated to continue running. No wonder. Running is not an easy sport, especially during our long, [...]
One of the questions runners are invariably asked by non-runners is: "What in the heck do you think about while running? What do you do when you're out there all that time by yourself?" Good [...]
Regardless of your ability, speed or body shape, the greatest challenge almost all runners face—especially beginners—is staying healthy. By the very nature of the aerobic benefits running provides, we are certainly healthier than our sedentary [...]
It happens to every runner at some point: Fatigue sets in. Not just during a race or a hard training run in summer, but afterward. Periodically, runners simply get extremely tired and seem to lack [...]
As Forrest Gump might well have said, “Running and beer go together like peas and carrots.” Well sort of. The connection between beer and running does go way back to the days when a running [...]
The Boston Marathon is around the corner which for many (over 200 runners from Austin, not counting the hundreds others spread across central Texas) is the high point of the year. It is the grandest [...]
There is no such thing as the ideal weight for a runner. Sorry, it just doesn’t work that way. Runners are so diverse with so many different body types and builds that even the ideal [...]
Heart disease can generally be traced to a single cause: Narrowing of the coronary arteries. This is a medical condition called “coronary atherosclerosis” which occurs when your arteries become congested and clogged with cholesterol. If [...]
We can often draw inspiration from other runners who have experienced many of the same highs and lows in training and racing as we have. Regardless of your level of ability or fitness, there’s a [...]
A few weeks back, one of the major footwear companies introduced a marketing campaign in which they asked people to ask the question, What if Everybody Ran? http://www.mizunousa.com/running/what-if-everybody-ran It’s a clever campaign in that it [...]
It seems that recently I’ve seen more on the discussion about how combining the training of the mental and physical aspects of running results in greater benefit than when those aspects are trained separately. We’ve [...]
Contrary to popular belief, we all dream. A lot of people think they don't, but all mammals dream several times during a normal night's sleep. Dreams can be very short or last as long as [...]
If you finished the Austin Marathon or Half Marathon on Sunday, congratulations. Clearly, it was a tough race with plenty of challenges. The oppressive humidity made for difficult conditions and the up-and-down course is never [...]
Every year, around this time either before or right after the marathon, it is not uncommon for people to come into the store looking for new gear - shoes, apparel, all the fun stuff. And [...]
Whether or not you're a serious roadie or triathlete cranking out 6+ hours in the saddle or the daily commuter pedaling across town. Caffeine is a source rocket fuel when the legs are feeling bagged, [...]
If you’re running the Austin Marathon next Sunday (February 16th) , you’ve probably heard of the concept known as “carbohydrate-loading.” If you're new to marathoning and have never heard of this, it's an important concept [...]
Training and racing offer a fantastic way to challenge the body and mind, but what happens when things start to break down from fatigue and wear? For a lot of us, this problem requires us [...]
For newbies attempting their first 3M Half Marathon on Sunday or the Austin Marathon (February 16), this can be a nervous time. Even more so as the big day draws near. But for veterans and [...]
With the two biggest races on the Austin racing calendar coming up--the 3M Half Marathon on January 19th and the Austin Marathon February 16th--it is worth discussing some basic race strategy. If there is one [...]
OK, we have it pretty good here here in Central Texas. Winter is just something we hear about from other parts of the country. Even so, winter running in Austin does take an adjustment. Obviously, [...]
With the first real blast of cold air from the north, what suffices for winter has arrived in Central Texas. In some ways, that’s a good thing for folks who are in the middle of [...]
Performance-enhancing drugs have been in the news for the past couple of decades as various athletes—including plenty of world-class runners—have attempted all sorts of means to boost performance. Some have been legal; some are not. [...]
We've had a few questions from beginning runners on some of our long-run articles, but the one that keeps cropping up the most is how do you get motivated to do a long run? It's [...]
Runners tend to be a ritualistic group. At least, good runners are. Invariably, they will wear the same shoes and clothes to race, eat virtually the same meals the night before and will follow the [...]
One of the questions runners are invariably asked by non-runners is: “What in the heck do you think about while running? What do you do?” Good questions. Keeping your mind occupied and yet engaged while [...]
If you are planning to run either the Marine Corps Marathon in Washington, D.C. on October 27th or the New York City Marathon on November 3rd, don’t bring a CamelBak hydration pack with you to [...]
When you are training for a marathon, half marathon or any distance, your fitness isn’t built up while you are doing hard, long runs or speed training. On the contrary. Training tears you down; recovery [...]
I’ve always maintained that the hardest aspect of running isn't the long, hot miles or the hard, tough races. Nope, the toughest part of running...is not running. And yet, one of the cruel realities of [...]
Sports drinks are everywhere. They have become so common that you can find a cooler full of sports drinks such as Gatorade, All Sport and Powerade at any gas station, convenience store or grocery store [...]
At times, I wonder whether doing weekly long runs is just an excuse to eat. Probably not, but inhaling a huge breakfast with my training partners after Saturday morning long runs is just about as [...]
If you’re training for either or both of the big winter races—the 3M Half Marathon (January 19) or the Austin Marathon (February 16)--you should already have several long runs under your legs. Regardless of how [...]
Let's face it: Running through another hot Texas summer is not easy. But it can be done. Being highly motivated helps. Getting properly motivated to run (or race), is an emotional state that veteran and [...]