Holiday Parties and Your Half Marathon Training: The Pros and Cons of Alcohol Consumption

With the holidays and the Austin International Half fast approaching, it’s that special time of year when social calendars are packed with festive gatherings, and your running schedule is focused on preparing for race day. Navigating holiday parties while staying on track with your half marathon training can feel like a challenge, especially with all the eggnog, mulled wine, and cocktails in the mix.

So, how does alcohol fit into your training plan? Can you enjoy a drink or two without derailing your progress, or should you steer clear entirely? Let’s explore the pros and cons of alcohol consumption during training, and how you can enjoy the holidays without sacrificing your race goals.

 

The Pros of Alcohol Consumption (Yes, There Are Some!)

 

While it’s true that alcohol can have some negative effects on athletic performance, enjoying it in moderation during the holiday season doesn’t mean you have to throw your training out the window. In fact, there are a few potential upsides to moderate alcohol consumption.

  1. Stress Relief and Social Enjoyment

Training for the Austin International Half can be demanding, especially when the holiday season adds extra pressures. Attending holiday parties and enjoying a drink can help you relax and unwind with family and friends. Sharing a glass of wine or a holiday cocktail allows you to celebrate without feeling overly restricted.

Tip: If you choose to have a drink, keep it moderate. A couple of drinks won’t interfere with your progress, but overindulging might affect the next day’s training.

  1. Mental Flexibility

Being too strict with yourself during training can lead to burnout. Allowing yourself to indulge in a holiday drink can help you maintain a balanced, flexible mindset. After all, the holidays are a time to enjoy, and learning to balance your training with social pleasures will help you avoid feeling deprived or stressed.

  1. Post-Run Muscle Relaxation

Some runners enjoy a beer or glass of wine after a long run to help relax their muscles. Beer, in particular, contains small amounts of carbohydrates and electrolytes, which can help replenish glycogen stores post-exercise. While it’s not a substitute for proper hydration and nutrition, having a drink after a big training session can be a light, enjoyable way to unwind.

 

The Cons of Alcohol on Half Marathon Training

While moderate alcohol consumption can have its perks, it’s important to be aware of the potential downsides, especially when training for a race like the Austin International Half.

  1. Dehydration

Alcohol is a diuretic, meaning it causes your body to lose water. Staying hydrated is crucial for runners, especially during your long training runs. If you drink alcohol the night before, it can leave you feeling sluggish and tired, impacting your ability to perform the next day.

Tip: To counteract dehydration, drink water before, during, and after consuming alcohol. Alternating water with alcohol will help keep you hydrated and minimize its effects.

  1. Disrupted Sleep

While alcohol can make you feel drowsy, it actually disrupts your sleep cycle, preventing you from reaching deep, restorative stages of sleep. Quality sleep is essential for muscle recovery, and without it, you may wake up feeling more tired and less energized for your next run.

Tip: If you know you have a long run or important workout planned, skip the drinks the night before and prioritize your sleep instead.

  1. Delayed Recovery

Alcohol can interfere with muscle recovery by slowing down protein synthesis, which is critical for repairing muscle tissue after a run. It also depletes important nutrients like vitamins B and C, which are essential for muscle recovery and immune function.

Tip: If you do decide to drink, ensure you refuel properly afterward with a balanced meal rich in protein to help mitigate alcohol’s impact on recovery.

 

Balancing the Holidays with Half Marathon Training

You don’t have to choose between enjoying the holiday season and staying on track for the Austin International Half. With a few strategies, you can maintain balance and still enjoy the festivities:

  1. Plan Around Your Social Schedule

If you know you have a holiday party where you’ll be drinking, adjust your training schedule accordingly. Plan your long run or tough workouts earlier in the week to avoid conflict, and give yourself some recovery time after any holiday indulgences.

  1. Practice Moderation

Stick to one or two drinks per occasion to enjoy the social benefits without compromising your training. Lighter options like wine, gin and tonic, or light beer are easier on your body than sugary holiday cocktails.

  1. Prioritize Sleep and Recovery

Ensure the rest of your recovery routine is in top shape when you do drink. Get plenty of sleep, hydrate well, and eat nutrient-rich foods to help your body bounce back. By supporting your body’s natural recovery process, you can minimize the negative effects of alcohol on your training.

  1. Give Yourself Grace

It’s the holidays, after all! If you overindulge one night, don’t stress about it. Just get back on track the next day and stay consistent with your overall training. One night of celebration won’t erase all the hard work you’ve put into your half marathon preparation.

 

Conclusion: Enjoy the Holidays, Start the Year Strong

 

With the Austin International Half kicking off the new year, the holidays are a perfect time to celebrate your hard work and stay motivated for the race ahead. By enjoying alcohol in moderation, staying mindful of your training schedule, and focusing on recovery, you can have a festive holiday season without losing sight of your goals.

So, go ahead and raise a glass to the end of the year and the beginning of your half marathon journey. With balance and smart choices, you’ll be lining up at the start line feeling strong, refreshed, and ready to race!

 

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At the Austin International Half, we’re here to support your training and celebrate every runner’s journey. See you in January at the starting line, ready to conquer your goals!

Hidden Gems of Austin

If you’re looking for a fun, off-the-beaten-path day in Austin, here’s a hidden gems itinerary to get the most out of the city!

Morning: Start with Nature

  • Mayfield Park and Nature Preserve: Begin your day at this peaceful park where peacocks roam freely, and tranquil gardens await. It’s the perfect spot for a serene morning walk.
  • Mount Bonnell: Just a short drive away, hike to the top of one of Austin’s highest points for panoramic views of the city and Lake Austin. The quick climb will get your heart pumping while offering an incredible photo op.

Late Morning: Hidden Art and Culture

  • Cathedral of Junk: Head over to this quirky, evolving art installation made entirely from discarded items. It’s a bizarre and fascinating masterpiece located in someone’s backyard—so Austin.
  • The Contemporary Austin – Laguna Gloria: After the Cathedral, cool down with a walk through Laguna Gloria’s beautiful sculpture park and art museum set on the shores of Lake Austin.

Lunch: Secret Eateries

  • Radio Coffee & Beer: Grab a late breakfast or lunch at this chill spot that’s known for its outdoor seating, great coffee, craft beer, and frequent live music.
  • Veracruz All Natural: If you’re in the mood for tacos (and who isn’t?), make your way to one of the city’s favorite taco trucks. Their breakfast tacos are legendary.

Afternoon: Explore Austin’s Unique Sights

  • Commons Ford Ranch Metropolitan Park – A hidden gem, this park is home to native prairie fields, an abundance of bird species, and a peaceful trail that takes you to a small waterfall and lakefront views. The mix of prairie, water, and woodland creates a unique landscape.
  • Blunn Creek Nature Preserve: For more nature, take a stroll through this hidden greenbelt with beautiful views of the Austin skyline.

Evening: Wind Down with Some Hidden Gems

  • La Barbecue: Cap off the day with some of Austin’s best barbecue. While it’s not entirely off the radar, it avoids the heavy crowds of other spots, and the food is unbeatable.
  • Nickel City: For a chill evening, head over to this neighborhood bar known for its frozen Irish coffee and great jukebox. It’s a local favorite and the perfect place to end your adventure.

This itinerary blends Austin’s natural beauty, unique art scene, and off-the-beaten-path food spots, giving you a day packed with hidden treasures you won’t find on a typical tourist route!

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Do I Still Have Time to Train for a Half Marathon?

Do I Still Have Time to Train for a Half Marathon? Yes, and Here’s How to Start Today!

You’ve decided you want to run a half marathon—awesome! But maybe you’re worried you don’t have enough time to train, or you don’t know how to begin. Good news: You absolutely still have time, and you can start today! No need to overthink it or feel overwhelmed. You don’t need to jump into an intense training plan right away—sometimes the best thing you can do is just start. Here’s a guide on how to kick off your half marathon journey right now and build momentum without feeling like you’re behind.


 

 

1. Get Out for a Run Today (Yes, Right Now!)

The first step toward running a half marathon is, well, running! The beauty of today’s workout? It doesn’t have to be long or intense. Your goal is to simply lace up your shoes and go for a run or jog. Here’s how to keep it easy and enjoyable:

  • Begin with a Warm-Up: Walk briskly for 5–10 minutes to get your muscles loose and your heart rate up.
  • Run/Walk Combo: If you’re new to running or haven’t been consistent, try a run/walk method. Start with 1 minute of running followed by 2 minutes of walking, and repeat this pattern for 20–30 minutes.
  • Set a Distance or Time Goal: If you’re feeling good, aim for a short distance like 1–3 miles, or simply run for 20–30 minutes at a comfortable pace. Don’t worry about speed—focus on getting your body moving.

This first run isn’t about crushing records. It’s about taking that first step toward your half marathon goal. The hardest part is just starting, and once you do, you’ll already be one step closer to that finish line.

2. Start a Stretching & Mobility Routine

Running is great, but keeping your body flexible and injury-free is key for long-term success. After your run (or even before, if you’re not ready to hit the pavement just yet), spend 10–15 minutes on some basic stretches and mobility work:

  • Hip Flexor Stretch: Kneel on one knee and push your hips forward to stretch your hip flexors. Hold for 30 seconds on each side.
  • Hamstring Stretch: Sit with one leg extended and reach toward your toes, holding for 30 seconds on each side.
  • Calf Stretch: Stand facing a wall, place your hands on the wall, place one foot behind the other, and press the heel of the back foot into the ground. Hold for 30 seconds per leg.

These stretches are simple, but they’ll help your muscles recover from today’s run and prepare you for the next one.

 

 

3. Commit to a Goal (And Write It Down!)

Goals give your training purpose, so take a few minutes today to define your half marathon goal. Is it simply to finish the race? Do you have a target time in mind? Maybe your goal is to run the entire race without walking. Whatever it is, make it personal to you.

Once you’ve set your goal, write it down. This small act makes your goal feel more real and will help you stay motivated. Keep that piece of paper somewhere visible—on your fridge, desk, or as a note on your phone—so you’re constantly reminded of what you’re working toward.

 

 

 

4. Pick a Date for Your Long Run

Long runs are the backbone of half marathon training, and they don’t have to be scary! All you need to do today is pick a day this week to go a little farther than you did on your first run. If you ran 2 miles today, set a goal for 3–4 miles later this week. It doesn’t matter how fast you go—just focus on covering the distance.

Here’s a simple way to get started:

  • Day 1 (Today): Start with an easy run or run/walk session.
  • Day 2 (2–3 days later): Go for another short run, similar to today’s effort.
  • Day 3 (Later this week): Pick a day for your long run. Plan to run or walk/jog at least 1 mile farther than your shorter runs. For beginners, this could be a 3-mile jog/walk. For more experienced runners, it could be 4–5 miles at an easy pace.

By scheduling your long run in advance, you’re giving yourself something to look forward to and a tangible goal to work toward.

 

5. Fuel Your Body Like a Runner

As you start running more consistently, what you eat and drink becomes even more important. Today’s the perfect time to start thinking about fueling your body for success. You don’t need to overhaul your diet, but small changes can make a big difference in how you feel during your runs.

  • Hydrate: Make sure you’re drinking plenty of water throughout the day, not just right before or after your runs. Make sure you’re drinking plenty of water throughout the day, not just right before or after your runs. Dehydration can make even short runs feel exhausting. If you’re looking to mix up your water, try the BPN Electrolytes Hydration Drink Mix, with 500mg of Sodium per serving to replenish what is lost through exercise, sweat and daily movement. Dehydration can make even short runs feel exhausting.
  • Eat a Balanced Diet: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains to keep your energy levels high. Include healthy carbs to fuel your runs and protein to help with muscle recovery.
  • Pre-Run Snack: Before your next run, try alight snack like a banana, a small handful of nuts, or check out BPN’s GO BAR Endurance Bar to keep you fueled while you are training.

 

6. Find Your Support System

Running a half marathon can be a solo pursuit, but it doesn’t have to be. Today, think about who can support you on this journey. Maybe it’s a friend or family member who can join you for a run or cheer you on. Or, consider joining a local running group, even if it’s virtual.

Sharing your goals with others makes them more real, and having people in your corner will keep you motivated, especially on those days when you don’t feel like running.

 

 

 

7. Plan Your Next Run

To keep your momentum going, plan your next run right now. Open your calendar and block out 30 minutes for your next workout in the next 2–3 days. Knowing exactly when you’ll run next takes the guesswork out of your training and helps you stay on track.

Get Started Now—The Rest Will Follow

You don’t need to dive into an intense training plan or know all the answers to start training for a half marathon. The most important thing you can do is take that first step. Whether it’s a short run, a stretch session, or simply setting a goal for your next run, starting today will set you up for success.

Remember, every step you take gets you closer to the finish line of the AIH. Whether you have 12 weeks or just a few, with smart training and a commitment to start, you’ll be ready to crush it come race day. So, what are you waiting for? Lace up those shoes, get out there, and start chasing that finish line. You’ve got this!

 

The AIH is all about community and growth. Starting your journey today means you’re already a part of something bigger—an incredible experience where every step counts. Happy running!

Make it to Your Morning Run with these 6 Tips

Get out the door for your morning run with this helpful advice

You hear that? That’s your alarm clock going off earlier than normal. Your schedule calls for an early morning run. Now the internal battle begins because your bed is so comfortable and you were really enjoying sleep. Every runner battles themselves in some way every morning. Use one or all six of these tips to make your morning run!

Runner gives two thumbs up during 2019 3M Half Marathon while listening to music. Runners can make their own playlist to help them get up in the morning for their morning run.

Make a playlist that you’ll give two thumbs up!

1. Plan a Scenic Route to Motivate You

One of the biggest perks of living in Austin is the abundance of scenic running spots. Plan your morning run to include some of the city’s most beautiful locations. Nothing gets you moving like the promise of a sunrise over Lady Bird Lake or the cool, shaded paths of the Barton Creek Greenbelt.

Pro Tip: Kickstart your morning with a loop around the Lady Bird Lake Trail. You’ll get to see rowers gliding across the water as the city wakes up, which will fuel your motivation. Plus, how can you say no to those postcard-worthy skyline views?

2. Run Fuel at a Local Coffee Shop

Plan to stop by one of Austin’s many runner-friendly coffee shops after your run for a little post-workout treat. Whether it’s a cold brew from Mozart’s Coffee Roasters or an iced matcha latte from Houndstooth Coffee, having a post-run ritual tied to a local favorite can help get you excited to lace up. You’ve earned it!

Pro Tip: Tell yourself, “If I get this run in, I’m stopping by Bennu Coffee for a lavender latte.” Boom! Motivation and reward all in one.

3. Join a Local Running Group

Austin has an awesome running community, and nothing helps you stick to your morning run schedule like knowing someone is counting on you. Groups like The Morning Jo’s, RAW Running, and the Rise & Run have regular meetups around the city, often in the early morning hours. Not only will you have someone to run with, but you’ll also be a part of Austin’s vibrant running scene. Accountability = consistency.

Pro Tip: Check out WeRunAustin.com to find run groups to fit your schedule. Some running groups meet at iconic spots like the Texas Capitol or Zilker Park. Make friends and explore the city’s best running routes together!

4. Set Everything Out the Night Before

Take the guesswork out of your morning by laying out your gear the night before. Shoes, socks, watch, and hydration—have it all ready to go. When your gear is staring you in the face, it’s a lot harder to justify staying in bed. Plus, you’ll save valuable time in the morning. You know what they say: “Don’t think, just run!”

Pro Tip: Put your phone with your alarm across the room, next to your running gear. Now you have to get up!

5. Pair Your Run with a Recovery Session at a Local Spot

Once your morning run is complete, treat yourself to some active recovery! Austin has plenty of great places to help you recover in style. Swing by Deep Eddy Pool for a post-run swim or stop by Black Swan Yoga for a quick restorative session. Knowing you have a relaxing recovery plan lined up can help push you out the door in the morning.

Pro Tip: If you’re running on the Shoal Creek Trail, plan a cool-down stretch on the beautiful lawns at Pease Park afterward. You’ll get to relax while soaking in some nature.

6. Set a Race-Day Goal to Keep Your Eyes on the Prize

Whether you’re training for the Austin International Half Marathon or aiming for a personal best at a local 10K, keeping race day in mind is a powerful motivator. Austin’s race scene is electric, and nothing feels better than crossing the finish line knowing those early mornings paid off. Keep your registration confirmation or bib from a past race visible as a daily reminder of why you’re putting in the work.

Pro Tip: The Austin International Half Marathon is known for its amazing crowd support and lively atmosphere, so picture yourself running through downtown with the cheers of the city pushing you to the finish line. That’s something worth waking up for!

With Austin’s stunning running spots, cool local hangouts, and strong running community, there’s no reason you can’t conquer your morning run. Sure, the bed is comfy—but the feeling of a morning well spent on the trails is even better. Stick to these tips, and you’ll be cruising through those training miles and ready to dominate race day at the Austin International Half!

Let’s rise, run, and crush it together, Austin!

Understanding Your Stride: Why It Matters for Runners

Whether you’re an experienced runner or new to the sport, understanding your stride is a crucial element that can impact your performance, comfort, and risk of injury. But what exactly is a stride, and why should you take the time to understand yours?

What is Stride?

In running, a stride refers to the cycle of movements your body goes through with each step you take. It encompasses the way your foot lands, the length of your steps, how your body moves through each step, and your overall running form. Every runner has a unique stride, shaped by their body mechanics, strength, flexibility, and running habits.

Stride can be broken down into several key components:

1. Stride Length: This is the distance covered between two successive foot strikes on the ground. A longer stride isn’t always better—over-striding can lead to inefficiency and injury.

2. Stride Frequency (Cadence): This is the number of steps you take per minute. Elite runners often have a cadence of about 180 steps per minute, but an ideal cadence varies from runner to runner.

3. Foot Strike: This refers to how your foot contacts the ground—whether on the heel, midfoot, or forefoot. Different strike patterns can affect how forces are distributed through your legs.

4. Stride Mechanics: This involves the motion of your legs and arms, your posture, and how your body moves through each step.

Why Understanding Your Stride Matters

1. Improves Efficiency: A well-tuned stride can make your running more efficient, helping you to use less energy for the same pace. Understanding your stride allows you to identify areas where you can make subtle changes to improve your efficiency.

2. Reduces Risk of Injury: Many common running injuries, such as shin splints, runner’s knee, and IT band syndrome, can be linked to stride issues. By analyzing and adjusting your stride, you can help reduce the impact forces and repetitive strain that lead to these injuries.

3. Enhances Performance: Small tweaks to your stride can lead to big gains in speed and endurance. Whether it’s increasing your cadence slightly or adjusting your posture, refining your stride can help you achieve personal bests.

4. Increases Comfort: Running should feel good! A stride that matches your body’s natural mechanics will feel more comfortable, allowing you to enjoy your runs more and stay consistent with your training.

How to Analyze Your Stride

1. Video Analysis: Recording yourself running and reviewing the footage can be a great way to see your stride in action. Many running stores and physical therapy clinics offer gait analysis services that provide insights into your stride mechanics.

2. Wearable Technology: Devices like GPS watches and running apps can provide data on your cadence, stride length, and more. This data can help you identify trends and areas for improvement.

3. Professional Assessment: A physical therapist or running coach can offer a detailed analysis and personalized advice based on your specific needs and goals.

4. Self-Assessment: Pay attention to how you feel when you run. Are you landing heavily? Are your steps too long or too short? Sometimes, simply tuning into your body can offer valuable insights.

Tips for Improving Your Stride

1. Focus on Cadence: Aim for a cadence of around 170-180 steps per minute. This can help reduce the impact on your joints and promote a more efficient stride.

2. Avoid Over-Striding: Keep your steps short and quick, with your foot landing under your body rather than in front of it. This helps to reduce braking forces and keeps you moving forward efficiently.

3. Strength and Flexibility Training: Incorporating exercises that strengthen your core, glutes, and legs, along with stretching, can improve your stride mechanics.

4. Listen to Your Body: Make gradual changes and listen to how your body responds. If something feels off, it might be a sign that your stride needs a tweak.

Understanding your stride is more than just a technical aspect of running—it’s about making running a more enjoyable, sustainable, and rewarding experience. Take the time to explore your stride, and you might just find that those small adjustments can lead to big improvements on race day.

Happy running!