The Ultimate Guide to Running in San Antonio – San Antonio Magazine

Whether training for your first 5K, planning for an annual half-marathon or just logging miles on the trail, San Antonio’s growing running community has a space for you

By Bonny Osterhage and Kathleen Petty

Photo By Ashton Rodgers

Training Guide

Tips from a local running pro for getting to race day, whether you’re working toward that first 5K or aiming for a personal record in your next marathon

The 5K

At 3.1 miles, 5Ks are beginner-friendly, but that doesn’t mean you should just hit the ground running. San Antonio Running Co. store manager and certified running coach Paul Baltutis recommends training for a 5K by breaking the race distance into chunks. Begin by warming up with a walk or light jog, then run for 5 minutes at tempo, the pace you’d like to run at during the race. Then recover for 3 minutes with another light jog or walk. Repeat those steps four times, always ending with a walk or light jog. As the race gets closer, gradually increase the amount of time you’re running between each walk or light jog. When training, Baltutis recommends running three to four days per week. “This method allows your body to get used to the effort and pace, but you aren’t running the entire race at one time,” he says.

The 10K

Once you’ve moved from the 5K to the 10K (6.2 miles), it’s time to include strength training drills rather than just focusing on running. How? By increasing the length of your tempo runs to 10-15 minutes and including a 5-minute recovery period between each run. Longer races also require more training miles. When planning for a 10K, Baltutis says runners should be logging between 20 and 25 miles a week and running as many as four to five times a week. “Increasing your weekly mileage is the key to going from a 5 to a 10K,” he says. “You need more strength to hold that pace.”

The Half and Full Marathons

When it comes to training for longer races, Baltituis says to remember that not all miles are created equal. Runners should expect to run four to five times per week and need to plan for several kinds of runs. Each week should include one long run (when training for a half, for example, give yourself 12 weeks and plan to go 4 miles on your first long run. Add a mile to the long run each week from there and plan a week to scale back your long run so your body can rest before the big race). “Always allow a recovery period so your legs are fresh for the event itself,” he says. “You don’t want to ever leave your race on the practice field.”

One run each week should be what Baltutis describes as a “quality” workout, which means running hills or intervals. The remaining runs should be what he calls “bread and butter runs,” or medium distances run at your medium pace. A mistake beginners often make is ramping up their mileage too quickly. Plan to add miles gradually so your body can adjust and always schedule in a rest day or two each week plus time for cross training.

Where to Run

From city routes with post-run happy hour and pizza stops to trails that will make you feel like you’re miles from town, add these 10 routes to your running calendar

Pearl/River Walk

Start at the Pearl Amphitheater near Hotel Emma and run 1 to 2 miles toward downtown (and then 1 to 2 miles back). For a post-run stop: Order a drink at The Luxury and walk the final stretch back toward Pearl, or run the full route and finish at the Bottling Dept. The Downtown Run Group meets at Pearl every Saturday morning (6-8 a.m., depending on the season), and the San Antonio Road Runners run 2-4 miles from Pearl every Monday evening. 303 Pearl Pkwy., atpearl.com, downtownrungroup.org

Government Canyon State Natural Area

If you’re interested in trail running but not sure where to start, head to this state park in Northwest San Antonio. Consider the 4.7-mile Lytle’s Loop or 2-mile Savannah trails and plan for a slow jog or hike as you get used to the terrain. For a challenge, make your way farther into the park by heading toward the Wildcat Canyon Trail. 12861 Galm Road, tpwd.texas.gov/state-parks/government-canyon

Friedrich Wilderness Park

The 10 miles of trails at this park offer a variety of distances and difficulty levels for runners looking to get off the road and to add some hills and terrain to their training. Need direction during your first run? Meet at iRun’s Dominion store for a Wednesday night social run. Its spring and summer runs begin and end at the store but include miles in the park. 21395 Milsa Drive, sanantonio.gov/parksandrec, iruntexas.net

Broadway

With sidewalks that stretch from north of Lincoln Heights all the way south past Pearl, Broadway is an ideal training ground for 5Ks, 10Ks and half-marathons that will take place on roadways. Pick your distance and jog from Broadway and Sunset Road toward the Quarry and back, or simply head north or south on Broadway until you’ve reached your desired mileage. The San Antonio Running Co. takes off from its store on social runs every Thursday evening and on long (2-20 miles) runs every Sunday morning. Nearby, Fleet Feet hosts social runs from its shop every Saturday morning. End your run with an acai bowl at Rise Up. Broadway, sarunningco.com, fleetfeet.com/sanantonio

Phil Hardberger Park

Park on the East Side and take off down the Salado Creek Greenway. There are water stations and bathrooms in the park and a paved trail that offers plenty of flat ground plus tree covered paths and the occasional deer sighting. The sidewalks are typically well populated in the mornings and evenings and the city’s Fitness in the Parks program hosts a group trail run every Sunday at 9 a.m. 13203 Blanco Road, sanantonio.gov/parksandrec

Mission Reach

Start at the Blue Star Arts Complex or Mission San Juan for training runs of up to 16 miles thanks to this 8-mile developed stretch along the San Antonio River. With wide sidewalks, even terrain and smaller crowds than the Downtown or Museum Reaches, there are few better places to focus in on your running. On Sundays, IAAP Training meets at 7 a.m. at Mission San Juan for long distance runs. Whether in a group or on your own, a long run isn’t complete without a post-workout coffee at Halcyon. 9101 Graf Road or 1414 S. Alamo St., sara-tx.org

McAllister Park

Boasting more than 8 miles of natural and asphalt trails, McAllister provides runners and walkers alike an escape from the city without the drive out of town. With trees and brush, the Red Trail and Blue Loop can get confusing if it’s your first time so study a trail map. The San Antonio RoadRunners host near-monthly first Saturday fun runs from the Park’s Pavilion No. 1 and Fitness in the Park meets at the Turkey Roost Pavilion on other Saturdays. 13101 Jones-Maltsberger Road, sanantonio.gov/parksandrec, runsignup.com/club/tx/sanantonio/sanantonioroadrunners

Leon Creek Greenway North & Central

Select from multiple starting points—including the Valero Trailhead north of UTSA, at Bamberger Park or O.P. Schnabel Park—and take advantage of some of the 20-plus miles of paved greenway the city has added on the North and West sides. With wildflowers, cottonwood trees and limestone, runners will find plenty of nature without having to leave a paved path. 5902 N.W. Loop 1604, 12401 Babcock Road, 9606 Bandera Road, sanantonio.gov/parksandrec

Eisenhower Park

The Yucca Paved and Cedar Flats trails welcome newcomers with asphalt while the 2.6-mile Hillview Natural, Yucca Natural and Shady Creek trails give trail runners and newcomers to the sport the opportunity to run and hike up hills and over rocks. The SA Rockhoppers, a trail and ultra running group, meets most Tuesdays in the park (and after their run at Freetail Brewing Co.). 19399 N.W. Military Hwy., hotrockhoppers.com

Woodlawn Lake Park

Woodlawn Lake Park offers a 1.5-mile path around its lake that’s ideal for quick, post-work weekday runs. A walking group meets at the park’s gym at 5:30 p.m.on Mondays and Thursdays. For those working toward a 5K distance, finish the trail at the park and jog into the Deco District neighborhood for another 1.5 miles. Treat yourself for hitting the trail with pepperoni rolls at Deco Pizzeria. 1103 Cincinnati Ave., sanantonio.gov/parksandrec

Battle the Heat

Its mild year-round temperatures make San Antonio ideal for runners—if they can stand the heat. Pete Martinez, Texas regional run coordinator for Lifetime Fitness, offers some tips for staying cool

Hydrate, hydrate, hydrate—and not just after a run. Runners should be drinking water all day, every day, especially in the summer months. How do you know if you’ve had enough? Martinez says your urine should be a very pale yellow.

Check your heart rate. The ideal temperature for outdoor running is 65 degrees. Anything above or below that can impact your heart rate. Keep an eye on it and if your heart rate goes up, decrease the pace of your run.

Dress in light, breathable clothing. In extreme heat, you can also wrap a chilled towel around your neck.

Know the signs of heatstroke. If you get goosebumps, stop sweating, or begin to feel lightheaded, stop running and seek medical attention.

If the Shoe Fits

Up to 70 percent of people hit the road for the first time wearing the wrong size shoe, say local retailers. To prevent injury and get more enjoyment out of your runs, the pros at Fleet Feet, iRun and New Balance San Antonio recommend new runners complete a professional fitting before selecting their first shoes. Along with measuring your feet for the proper size, staff will assess the shape and width of your foot, its arch and whether you pronate (roll your feet when landing).  

For cross training

On Cloud, $140, Fleet Feet

For road running

New Balance Fresh Foam 1080, $149, New Balance San Antonio

For trail running

Hoka Speedgoat 3, $140, iRun

For the Trail

Tanya Espalin says ultra running is as much about being outdoors as it is logging miles

It was a chance meeting at Gold’s Gym more than 10 years ago that turned Tanya Espalin into an ultra runner—and even then, the actual running wasn’t what sold her on the sport.

“The first Saturday we ran 7 miles (at Government Canyon State Natural Area). I had on the wrong shoes and just a tiny flask of water,” Espalin says, laughing now at how underprepared she was. “We finished and I looked awful and felt terrible. My feet hurt and it was so hot I thought I might pass out, but I couldn’t wait to go back. I fell in love with being outdoors.”

The New Mexico native grew up playing soccer and says she and her husband became “gym rats” out of college. They could run, but the idea of getting up at 4 a.m. on a weekend to hit the trail was not something they would have ever considered.

After being talked into that first run, though, Espalin, and eventually her husband, never looked back. She ran her first 50K in 2006 and has since completed multiple 50- and 100-mile races around the U.S. that have her starting before the sun comes up and crossing the finish line after the sun rises again on her second day of running—all without sleep. “When you watch that second sunrise, for whatever reason, you forget about everything,” she says, adding that an ultra run is anything longer than 26.2 miles. “Even though you’re tired and hurting everywhere, for a moment, nothing hurts and you’re completely awake.”

Completing such intense races requires careful planning and training. Espalin maps out her weeks with a detailed calendar that includes long trail runs on the weekend plus cross training, ab workouts, rest days and shorter runs.

This year, she’s dedicating her running to others and training so that she’s available to work as a crewmember and pacer for fellow ultra runners, including friends from San Antonio Rockhoppers group. “More than the race, they want you to love the trail,” she says, of fellow runners who’ve supported her throughout the years. “Aid station volunteers are usually runners so they’ll offer to pop and wrap blisters or they’ll be flipping pancakes or handing out soup. It’s definitely a very welcoming community.”

Inside Track

4 things no one tells you about distance running, according to certified running coach Paul Baltutis and Pete Martinez, Texas regional run coordinator for Lifetime Fitness

The Wall is Real: When running a marathon, you can expect to hit a wall by 20 miles, especially if you haven’t paid close attention to hydration and nutrition. The coaches say if you lose your pace during the race, don’t dwell on it. Keep moving as best you can, drink water or Gatorade and consume a gel or goo for energy. That second or third wind will come. “Your body cannot store enough calories to run a full marathon without depleting glycogen,” Baltutis says. “You will officially hit a wall at 20 miles if you only drink water.”

Foot Problems: You can (and probably will) lose a toenail or two.

Diversify: Even the most passionate runners often find they lose interest in long distance running over time. Don’t be afraid to take a break and find a new challenge—whether improving your time on shorter runs or cross training.

Bathroom Stops Matter: Locate the portable toilets before you get in line for a big race. The coaches say nerves almost always leave runners needing to go before a race. The other unexpected? Running, especially longer distances, often makes people have to go No. 2. Coaches suggest trying different foods, gels and other supplements during training so you know what works for your body (and so you don’t have to stop mid-race).

Snack Bag

Local running coaches share their picks for fuel before, during and after a tough run. Their biggest tip: Test your pre-race meals, during-race gels and post-race snacks while training so you’ll know how your body responds

Huma Gel Recovery

These plant-based gels are ideal for refueling anytime you have a tough workout that lasts 45 minutes or longer. Made with pea protein, fruit puree, chia seeds and electrolytes, they’re easy to stash in a gym bag or pocket.

Crunchy Peanut Butter KIND Bar

Founded by a Trinity University alum, KIND provides pre-workout protein in bars that are made from real foods.

Picky Oats Performance Oatmeal

Gluten, dairy and soy free, this breakfast is easy on the stomach, packed with protein and perfect before or after a run. Try the “Can’t Beet Chocolate” with beet, cacao and chia seeds or the “Game, Set, Matcha!” with matcha, goji berries and cardamom.

Mootopia

H-E-B’s lactose-free milk is made with 50 percent more protein and 50 percent less sugar than typical milk. Treat yourself to the chocolate version if you’ve just finished a long run.

Runner’s Life

An Olympic qualifying runner’s typical race weekend Andrea Wagner began running with her dad at the age of 6. Today, the 2014 New Orleans Rock ‘n’ Roll Marathon winner and Olympic Marathon Trials qualifier is still in the game—although now she runs more for pleasure than the pursuit of medals. “My mantra is ‘I’m training for life,” says the 40-year-old mother of four, who serves as the program manager for Girls on the Run Bexar County. Here’s a glimpse of what a typical pre- and post-marathon routine looks like for Wagner.

Day Before the Race

7 a.m.: Wake up and have coffee.

8 a.m.: Stretch, complete a slow, 2-mile run, followed by 30 minutes of additional stretching.

10 a.m.:  Breakfast—usually potatoes, eggs and protein plus a pancake or two.

11 a.m.: When she was running professionally, Wagner would sit in the hotel room with her feet up watching movies the day before a race. Today, she’s more likely to spend the afternoon sightseeing with her kids.

2 p.m.: Snack time! Wagner likes pretzels, dried fruits and lots of water.

5-5:30 p.m.: Dinner. It used to be a salad with protein. Now, it’s usually pizza and beer. She never overindulges—but she definitely fuels differently now than when she was training for Olympic Marathon qualifying times.

7-9 p.m. Take a hot bath, stretch and wind down for a good night’s sleep.

Race Day

90 minutes before: Start stretching and listen to calming music

30 minutes before: Have one serving of UCan (an electrolyte mix) and go on a light, 10-minute run just to calm her nerves.

5-10 minutes before: Wagner doesn’t like to stand around too long so she lines up in her corral (based on the pace she thinks she’ll complete the race) just before the start, queues up her playlist and gets ready to go.

Post Race

Wagner says she usually isn’t ready to eat anything right after the race so she heads back to the hotel for a hot bath and short nap. Once she’s up, she has a refueling meal—usually pizza with the kids.

Our Spin on It: Strength Training for Runners

Strength training can help you become a better, more efficient runner while also minimizing your risk of injury. That doesn’t mean you have to load up the squat rack and go for a PR. We’re talking about incorporating simple exercises that focus on strengthening legs, glutes and core to create the balance, flexibility and power needed to increase speed and endurance.—Bonny Osterhage and Wesley Salazar

Two workouts to try

Box Jumps

With your feet shoulder-width apart and your core activated, start in a squat position and propel yourself up onto a platform. When you land, make sure you’re in a squat position with your feet still shoulder-width apart. Jump or step down from the step and repeat.

Why Wes Recommends It: This explosive movement fires up your quads, hamstrings, glutes, core and arms as you propel your body up on the platform. On the jump down, your quads and core act as the primary stabilizers.  

Goblet Squat

Holding a kettlebell at chest height, take legs slightly wider than shoulder-width apart and turn toes slightly out. With chest up, sit back into your heels and lower your body until your elbows touch your knees. Push up through your heels and squeeze your glutes to return to starting position.

Why Bonny Recommends It: This move not only builds glute strength, but holding the kettlebell in front of the chest also forces you to engage your core for stability.

Bonny Osterhage and Wesley Salazar are cycle instructors and co-founders of BodyArchitecture Personal Training and Fitness. In blog posts and videos on bodyarchitecture.com they regularly share their “spin” on health and fitness topics. Find more ideas for strength training on their website and at sanantoniomag.com.