Sound Advice: What are your top tips that you consider valuable in your running career?
While I love running, I believe it’s really important to do other forms of exercise to “strengthen the whole body.” I make sure to practice yoga regularly and this year I am committed to doing more strength training. The yoga definitely helps me stay limber and prevent injuries and I hope the strength training will help me increase my pace/endurance.
Laura
I take more of a holistic approach to running overall, after years and years of running. Generally speaking, I really ‘listen’ to what my body is saying. If I’m sore after pushing a workout, I take a day off. I do think it is important to challenge yourself and not do the same workout over and over. Since I live further out in the Hill Country, hills are a fact of life, so I embrace them and training on hills certainly makes running a flat race easier.Eating healthier is good of course, but I also think it is good not to get too obsessed–just eat a balanced diet but throw in treats now and then. For longevity of running, keep races constantly on the schedule to have something to look forward to and engage with running friends so you can compare training tips, run races together and have a support system!
Ian
This past year, I’ve dealt with a recurring knee injury that’s had me in and out of running. My biggest takeaway from this whole experience is that cross-training is the key to being a successful runner. I’d love to just run every day, but now that I’ve added in swimming, biking and more strength training exercises, I’ve seen my overall strength improve and I know I’ve become a more well rounded runner. Running is my passion, but all the other activities will help to keep me moving forward long term!
Jennifer
Sound Advice for Runners: Make It Social
Running feels easier—and more fun—when shared with others. Find a running group or a buddy for accountability and motivation. Sign up for races to experience the energy of the running community. If in-person groups aren’t an option, connect online through Strava or social media for support and inspiration. Celebrate others’ milestones and encourage new runners. Over the years, running with my dad and friends has made my journey more meaningful. Running isn’t just about the miles—it’s about the connections. Stay social, stay motivated!
Martin
Don’t Get Down and Keep Moving!!! Whether it’s an injury, fitness level, missed goal, etc., keep moving forward. Showing up and getting out there is 90% of making great things happen…
Robert
I’m a huge social runner. It’s funny when I first started running I was convinced I liked running alone and then I joined my first run group event, and my life was changed! I’ve been a super consistent runner for the last 4 years, and I attribute a lot of that time to having a community. When I’m feeling down or losing my motivation to run, the social aspect really pulls me through.
Bethany
There is no secret to running faster that’s better than nailing the basics (enough sleep, enough miles, good nutrition, and listening to your body). However, if you want a little extra “oomph,” something I’ve gotten in the habit of is writing in a running journal. My workouts and distances and paces all go into Strava, but my running journal is for everything else: hopes, fears, (un)realistic goals and dreams, race memories, my mindset during training, how I feel inside my body, who I’m currently looking up to, something that I heard or thought that stuck with me, what I’m proud of or disappointed about, and anything else that comes out while I’m making space for it. Not only does it help me process where I’m at in the moment, it’s also really cool to look back on previous entries from the beginning of my running journey and appreciate how far I’ve come, or to see what I was thinking just before a really strong (or disappointing) race and learn from what did or didn’t work. It’s a rollercoaster flipping through those pages– a good reminder that running progress isn’t linear, and we all have good days and bad days, but I’m proud that I’ve continued to document all sides of my experience (and maybe one day share more of it).
Shanna
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl; but whatever you do, you have to keep moving forward.” – Martin Luther King, Jr.
That quote resonates with me for many reasons, one of which is it reminds me to keep running. Somedays I walk, some days I run, somedays it is a mix. But whatever the day brings I keep moving forward and that consistency matters. Sleep/recovery, hydration, and a plant-based lifestyle are the other main pillars of my running life. The icing on the cake is having wonderful friends to run as we share laughs, hopes, aches, and an excessive amount of talking about runner-related things (races, bathrooms, beverages, tacos, ect..) . It is a blessing to be part of such a fabulous running community and I hope to see you all out on the trails, roads, and at the Cap10k 😊
Amber
I incorporate a lot of hill work into my runs, often just woven into the route rather than doing structured hill repeats. I had a coach who always used to say that hill work is speed work in disguise, and I used to joke that it’s a pretty terrible disguise! That said, I haven’t been doing much formal speed work lately, but still have had some solid races as I hit my mid-40s. I really believe hill work has played a big role in keeping me competitive. It’s definitely been a key part of my formula.
Iram
I’ll be honest, it’s tough for me to get out for a run solo, so I make plans with my running friends to help keep me accountable. Even if I can’t always keep up with them, just starting out together gives me the boost I need to get out there and crush a run. There’s something about that group energy that makes all the difference!
Always listen to your body! It can be tough when you have to miss a long run with friends or a race you’ve been looking forward to, but sometimes that rest is exactly what your body needs. You can still be part of the experience—cheer your friends on by volunteering at a race or helping with a water stop. Giving your body the time it needs to recover will keep you in the game for the long run!
Sabrina
The key to staying consistent with training, for me, has always been the support of the running community. When life gets in the way or my motivation dips, I’ve found that joining group runs or having a running buddy makes a huge difference. I make it a point to share my training plans with friends, and it’s amazing how often someone will pop up and offer to join me for a run. It’s more than just getting the miles in—it’s about the camaraderie and knowing that there’s a whole community rooting for you. Whether it’s a local run group, a race, or just checking in with fellow runners, accountability keeps me on track and reminds me why I love running.
Mark
#1-Arrive to the race 30 minutes before start time. That way you have enough time to go to the bathroom, stretch, and walk around the event.
#2-Make sure you wear clothing you are comfortable in and have run in beforehand.
#3-Make sure all your bits and pieces have enough anti-chafe cream on to make it through the race.
Nina
The best advice I could give would be to change things up when you can from workouts, to shoes, to running routes. If you’re only doing one type of running workout, you’re robbing yourself of potential improvements. Try doing zone 2 runs, fartleks, tempo runs, track workouts, etc. Additionally, changing up your shoes is almost equally as important. Your foot won’t get used to the same type of support, and you’ll also extend the lives of your shoes as well.
Mike
Conquer Those Hills Conquer Your Goals! (And Maybe Grab Some Ice Cream After!)
Hey Runners!
Ready to inject some serious power into your training? Let’s talk hills! If you’re looking to boost your endurance, crank up your speed, and build some serious leg strength, hill workouts are your secret weapon.
Why Hills? Because You’re Stronger Than You Think!
Think of hills as your personal strength training session, disguised as a run. They’ll:
Build Endurance: Powering up inclines pushes your cardiovascular system, making those flat stretches feel like a breeze.
Increase Speed: The explosive effort required to climb hills translates to a faster turnover on level ground.
Sculpt Muscle: Those leg muscles will be working overtime, leading to increased strength and definition.
Boost Mental Toughness: Overcoming a challenging hill builds resilience and confidence that spills over into every aspect of your running.
My Personal Hill Story (and a Tasty Reward!)
For the past 15 years, I’ve been tackling “Phil’s Hills,” a challenging 3-mile route starting at Phil’s Icehouse (2901 S. Lamar Blvd). It includes the infamous Wilke Drive climb, and believe me, it’s a game-changer! (Check out the Twenty-Six Two Marathon Club at https://www.twentysixtwo.org/ for more info!)
Having completed 50 marathons, over 100 half marathons, and countless Cap10Ks, I can confidently say that regular hill training has been crucial to finishing strong. Those hills have been my best allies.
Tips for Hill Training Success:
Start Small: Don’t try to conquer Everest on your first hill workout. Begin with shorter, less steep inclines and gradually increase the intensity.
Focus on Form: Maintain good posture, drive your knees, and use your arms for power.
Listen to Your Body: Don’t push yourself too hard, especially when starting. It’s okay to walk up steeper hills.
Make it Fun! Find a scenic hill route, bring a friend, or reward yourself with a treat afterward (like ice cream from Amy’s Ice Cream!).
Include recovery: Make sure to include proper recovery after your hill work outs.
Let’s Climb Together!
Whether you’re training for your first 5K or your next marathon, adding hill workouts to your routine will elevate your running to a whole new level. Embrace the challenge, enjoy the burn, and celebrate your progress.
Remember: Every hill you conquer makes you a stronger, more resilient runner.
Happy Hill Running!
Cassandra
– Track your runs on Strava or a similar app to be aware of how conditions/run workouts impact performance AND motivate yourself to keep going by watching your fitness progress!
– Wrangle a few friends with a similar pace to hold yourself accountable and to make training social and fun
– Do NOT compare yourself to others. You will progress farther if you compete with yourself everyday and set realistic goals for progression
– Strength Training is a MUST for distance runners to prevent injury, increase speed, and ensure long runs are comfortable and enjoyable
– If possible, incorporate PT, massage therapy, contrast therapy and other recovery methods PARTICULARLY when training for a full marathon or even your first half
Whitney
Susan
My current routine of using my Garmin watch for pace tracking, attending social runs on a weekly basis like the Austin Coffee House Sunrise Tours and Pfun Runners, and prioritizing stretching and hydration are a few things I find valuable in helping me work on my running and fitness goals!
Sharon
One thing I love to do to keep myself motivated and continue to have a successful running career, is running with running groups. Groups hold me accountable to get out of bed in the morning and hit the pavement. And when doing so, I find myself more motivated to run longer and faster than I would on my own.
Kristi
One of the top tips I consider super valuable is run recovery days. There are times my run recovery days still involve a workout that strengthens the whole body, but sometimes my rest days involve outdoor time chasing my kiddos on their bikes. We could be hiking, playing soccer or just outside enjoying nature. It is so important to remember that we ask so much of our bodies, even when not training, that we need to honor and appreciate all they can do. And honestly, when I’m too tired, or my legs are too far gone, is when I usually get injured the most. Heck, I’ve even started a run, got a mile in and said nope, today’s not the day, it should have been a run recovery day.
Rachel
Unfortunately injuries can be a part of running. Take it from me, who has dealt with a lower back injury for the last 3 yrs. What’s important is to stay consistent and listen to your body. If you’ve been consistent, taking a few days off to let that slight muscle pull heal is a much better choice than to push it, severely injure yourself and set yourself back a few weeks.
Scott
Most runners I know, run because they love it. But sometimes, when you’re deep in the training cycle for an upcoming race, and work is keeping your schedule extra busy, and your attention is found wandering elsewhere, it can be hard to consistently show up for the workouts. I have found that having an accountability buddy keeps me on track.
There will be those days that skipping a workout is absolutely necessary, but sometimes what I have found I need is just someone to help me get out and get the work done.
A quick message from them, or to them, can help get you out the door and putting in the work when you least feel like it (because we all know “the wall” feeling that can happen on a long run or a race). Pushing through the “I don’t want to” mindset is great practice for getting “beyond the wall” come race day.
Your accountability buddy may even be willing to go out for the workouts with you. MAYBE they’ll even be crazy enough to sign up for the race too!
Kim
One of the most valuable items that I have learned is the importance of a good shoe rotation. This not only helps extend the life of your shoes, but helps you become a better runner as you and your feet do not get worn out too fast. I have noticed that the amount of ‘small’ injuries has gone down to almost zero since I started doing this about three years ago. Shoes are like life, always keep it interesting.
Mark
Make a friend and chat for miles, enjoy your run.
Thien
A few of my top tips to share that has worked for me include keeping it social, hydrate, and give yourself grace. I like to keep my running as a social event with my local group. That way it doesn’t feel like excercise. I am just meeting up with friends. Make sure you stay hydrated especially leading up to a race. Carry around your water bottles!!! You know it is now a key accessory. Makes you look cool. Lastly, give yourself grace if your not fast like everyone else or if you need a break. Running is a fun past time…shouldn’t be a chore.
Nina
Making running social has really helped me with accountability. Even if I am meeting with runners of different paces, the coordinated meeting time and knowing someone is waiting for me at the end of the run really helps me. This is especially useful with longer runs. It’s always nice to enjoy a coffee afterwards, too! After these longer runs, I have found also recovery days and adding in cycling has helped me over the years with both injury prevention and maintaining enjoyment of running.
Liza Kate
I definitely consider rest days important when I am training. If during my training I get sick or injured my training stops and I take time to rest. Rest days for me are as important as much as my training days. In order to be the best runner I can be my overall health has to be 100%. Another thing that I consider as important is eating a small piece of banana or something light before my runs. This helps me so that I dont feel like throwing up once I start hydrating during a race. I used to notice that when I hydrated during a run on an empty stomach I would feel nausea. This has worked for me and until it doesn’t I won’t change it.
Alma
Listen to your body! As I’ve gotten older, I’ve become more susceptible to joint pain. Take the time to stretch pre and post run, incorporate strength training around the problem areas (for me, it’s my hamstring), and rest when you need to rest. Injuries last so much longer when you don’t give your body what it needs to heal. Take care of yourselves out there so that we can get back to running!
David
Drawing from over 25 years of running experience, here are the key strategies to enhance your running journey:
1. Prioritize Consistency: Regular training in both running and strength exercises leads to significant improvements, even as we age.
2. Incorporate Slow Runs: Running at a conversational pace builds endurance, increases mileage safely, and enhances overall performance.
3. Join the Running Community: Engaging with local running groups or online platforms offers motivation, support, and valuable insights.
4. Listen to Your Body: Pay attention to signs of fatigue or discomfort. Rest and recovery are as crucial as training, allowing your body to heal and adapt, thereby preventing injuries and promoting long-term progress.
5. Set Realistic Goals: Establish achievable objectives to maintain motivation and track progress, providing direction and purpose to your running endeavors.
Implementing these strategies can lead to a more enjoyable and successful running experience. “Run far. Run strong. Run happy‘
Sara
Wow! What are my most valuable tips for your running career? That’s a tough one! But if I had to pick a few, it would be to cross-train (strengthen the whole body), recover well, and stretch and refuel appropriately.
I have had my fair share of injuries, mainly from the dreaded runner’s knee. It’s natural to want always to run and keep running, but strengthening the muscles is necessary for the whole body to keep you running for the long run! 😉 Throwing in some necessary stretching and weight exercises to the mix will pay off, and you will feel it! Your strength and endurance will be emphasized and elevated to a different level!
Additionally, consistent recovery days must be built in. That includes stretching, walking, or yoga, among other softer activities, to give your muscles extra recovery time. It’s serious business to take those days off, don’t overdo it!
Last but not least, ensure you get the nutrients and refuel you need to keep going. If you don’t have the fuel in the tank, you will end up “On Empty,” affecting energy for any cross-training and making you more prone to injuries.
I hope this helps. Happy running!
Malú
My favorite tip to runners it try to keep conversation going while running. If you are not able to speak then you are pushing yourself too hard. Always listen to your body and don’t forget to pamper yourself like a pedi. Your feet will thank you.
Robby
I wanted to reflect on something that happened around late 2024 year—I ended up dealing with an overuse injury after running two half marathons just a week apart.
The biggest lesson I learned? Don’t do too much too soon. Especially when you’re coming off an off-season. Even if you’ve hit higher mileage before, your body needs time to gradually build back up. Skipping that slow and steady progression can lead to trouble (as I found out the hard way).
As a running buddy (Martin) of mine said—you’re not the first runner to make this mistake, and you won’t be the last. What matters is how you recover and learn from it.
If you do get injured, give yourself grace. Focus on building strength, especially with single-leg exercises. They’ve helped me a lot in correcting imbalances so one side doesn’t end up doing all the work. And if something feels off, don’t hesitate to see a physical therapist. The recovery process might take time, but it’s worth it.
Yash
I started running in my late twenties and I had no idea how much I would love running. And I found out I had a natural talent for it as well. So tips that are important to me now were definitely not into play at that time. My first year of running, I hired a running coach and ran a marathon. Then I started entering 5k and 10ks, half marathons etc. I really had a great time, was never injured, and I was highly competitive.the only tips I used back then, was to get faster and faster. In Austin, there was the Leo Manzano Avenue mile. All downhill from the capital. I was so disappointed that one of my running buddies was faster than me. And my time to me was not fast enough.
It was fun running, but other times, I was very hard on myself at times. So, all that experience has led to some healthy tips and tricks to keep running.
Meet yourself where you at; meaning accept all the things that your body and mind are in your running journey. I have been fast, slow, and everything in between.
Have fun, meet people, do destination races. The ultimate PR is great, but that’s not the only reason to run. I lead a group of run/walkers who bring such a freshness to the sport. They love to meet new people, tell stories, love the idea of just running. They also love to show their new stunning shoes.
Lastly, listen to your body and what it needs, whether it’s rest, eating the healthy things, and always be open to learn from others. And if your up for it, find your group of runners that you love. Even if you’re an introvert a group can bring you far in the running world.
J’Lane
