How to Safely Increase Mileage and Avoid Burnout

Building endurance is an important part of half marathon training, but it is essential to increase your mileage the right way. Pushing too hard too soon can lead to fatigue, injury, or burnout, which can set back your progress. The good news is that with a steady and thoughtful approach, you can build up your mileage safely while keeping your body and motivation strong.

Follow the 10 Percent Rule

One of the simplest ways to avoid overtraining is by following the 10 percent rule. Do not increase your weekly mileage by more than 10 percent from the previous week. This gradual buildup allows your muscles, joints, and cardiovascular system to adapt to the additional workload. For example, if you ran 20 miles this week, aim for around 22 miles next week. Small and steady progress always leads to better results than rushing your training.

Prioritize Rest and Recovery

Your body needs rest days just as much as it needs training runs. Schedule at least one or two days each week for rest or active recovery. Stretching, foam rolling, yoga, or light cross training such as swimming or cycling can help your body recover while keeping you active. Recovery gives your muscles time to repair and strengthen, helping you perform better over time.

Listen to Your Body

No one understands your body better than you. If you notice unusual soreness, tightness, or fatigue that does not go away, it may be time to ease up. Skipping one run to rest is far better than missing several weeks because of an injury. Pay attention to signs like persistent pain or exhaustion, and allow yourself time to recover when needed.

Add Variety to Your Training

Running the same pace and route every day can cause physical strain and mental fatigue. Add variety by including different types of workouts such as easy runs, long runs, speed sessions, and hill training. Changing your routine challenges different muscle groups and helps improve both endurance and strength while keeping training enjoyable.

Fuel and Hydrate Properly

As your mileage increases, your body will need more energy and hydration. Eat balanced meals that include carbohydrates, protein, and healthy fats. Remember to refuel after runs with a recovery snack to help your body rebuild and stay energized. Drink enough water before, during, and after your runs to prevent fatigue and maintain performance.

Schedule Cutback Weeks

Every few weeks, include a cutback week where you reduce your total mileage by about 15 to 20 percent. This allows your body to absorb the training benefits and recover fully. Think of it as a reset week that helps you stay strong and avoid overtraining as you prepare for the next phase of your training.

Building mileage safely is about being patient and consistent. Trust your plan, listen to your body, and focus on recovery as much as training. With smart preparation, you will arrive at race day feeling strong, confident, and ready to enjoy every mile of the Spurs Austin International Half.

Training Over the Holidays

The holiday season is filled with celebrations, travel, and plenty of tempting treats—but it can also make sticking to your training plan a challenge. Between busy schedules and cooler weather, it’s easy to let runs slide. The good news? With a little planning and flexibility, you can enjoy the holidays and stay race-ready for the Spurs Austin International Half this January.

Plan Ahead and Stay Consistent

Before the holiday rush kicks in, take a few minutes to look over your schedule and plan your workouts. Traveling? Research running routes near where you’ll be staying or pack your gear for a treadmill session. Even if you can’t hit every long run, staying consistent—no matter how short the workout—is what keeps your endurance strong.

Mix Fitness with Festivities

Running doesn’t have to feel like a chore this time of year. Make it social by joining a local holiday fun run, inviting family or friends to jog with you, or turning your training miles into a festive morning routine before big celebrations. You’ll burn some energy and make great memories while staying on track.

Listen to Your Body

The holidays can be hectic, so remember to give yourself grace. If you need a day off, take it. Rest is part of progress. Use your runs as a way to reset, clear your head, and relieve stress—it’s the perfect balance to the holiday bustle.

Keep Your Eyes on the Finish Line

Every mile you log now builds the foundation for your best race yet. Picture yourself crossing that finish line in Austin with confidence, knowing you trained through one of the busiest times of the year.

Enjoy the holidays, keep moving, and get ready to start the new year strong at the Spurs Austin International Half!

From Heartbreak to Half Marathon: Your Step by Step Guide

:broken_heart: Step 1: The Ex DetoxUntag. 30-minute cry max. Then: Thank you, next.

:zap: Step 2: Squad Power HourNew hair, new vibes, and your group chat officially upgraded to hype HQ.

:woman-running: Step 3: The ‘Why Not?’ ChallengeOne friend casually drops: “Hey… let’s sign up for a half marathon.” Cue collective YESSSS.

:fire: Step 4: Playlist & Power MovesTaylor Swift, Megan the Stallion, Charli XCX… sing at the top of your lungs. :speech_balloon: Check out our Hot Girl Breakup Half Marathon Mix

:sports_medal: Step 5: Finish Line QueensHands held high with your friends: “Breakup? What breakup?”You ran 13.1 miles, and life is really good.

Embracing Fall Training: How Cooler Weather Enhances Your Half Marathon Prep

As the temperatures drop and the air turns crisp, fall brings the perfect backdrop for half marathon training. The cooler weather isn’t just a welcome relief from the summer heat, it’s also an opportunity to boost performance, recover faster, and make the most of your mileage. If you are preparing for your first Spurs Austin International Half or already an experienced runner, fall is your time to shine.

Why Cooler Weather Works in Your Favor

When the heat fades, your body doesn’t have to work as hard to regulate temperature. This means less energy spent on cooling down and more energy going directly toward your performance. Cooler air can help lower your heart rate, reduce fatigue, and make it easier to maintain a steady pace for longer distances. You might even find your long runs feeling smoother and more enjoyable as you train on Austin’s scenic routes surrounded by golden leaves.

Better Recovery, Better Results

Lower temperatures can also speed up recovery. Since your body experiences less heat stress, you are less likely to face dehydration and muscle fatigue after long training sessions. Recovery runs feel easier, and post-run soreness tends to fade faster. Take advantage of this by sticking to a consistent training schedule, and you will notice improvements in endurance and strength as the season progresses.

Fall Training Tips for Peak Performance

To get the most out of your fall training, keep these tips in mind:

  • Layer Up Smartly: Mornings can be chilly, but you will warm up quickly once you start running. Dress in light, moisture-wicking layers you can remove as you go.

  • Hydrate Consistently: Cooler weather can make you feel less thirsty, but you still need fluids. Continue to hydrate before, during, and after your runs.

  • Fuel Wisely: Your body might burn more calories in the cold, so bring along snacks or energy gels for longer runs.

  • Warm Up Properly: Cold muscles are more prone to strain. Take a few extra minutes for dynamic stretches or a short jog before reaching your main pace.

  • Adjust for Shorter Days: As daylight fades earlier, plan your runs in well-lit areas or wear reflective gear for safety.

Make This Season Count

Fall is more than just a change in weather, it is a chance to reset, refocus, and make meaningful progress toward your race-day goals. Lace up, breathe in that crisp autumn air, and enjoy every stride of your training journey.

The Spurs Austin International Half Marathon will be here before you know it. Embrace the season, train smart, and get ready to run your best race yet.

How to Build a Post-Run Recovery Routine

You’ve crossed the finish line, your heart’s still pounding, and the runner’s high is in full swing—congrats! But before you kick back completely, don’t forget that recovery is just as important as the run itself. Whether you’re training for the Spurs Austin International Half Marathon or logging weekend miles, having a solid post-run recovery routine helps your body rebuild, prevent injury, and come back stronger for your next run.

Here’s how to recover the right way:

1. Cool Down Properly

Don’t stop suddenly after your run. Ease your body out of workout mode with a 5–10 minute walk or light jog. This gradual cooldown helps your heart rate return to normal and prevents stiffness or dizziness.

2. Stretch It Out

Dynamic stretching before your run is key, but static stretching afterward helps improve flexibility and reduce soreness. Focus on the major running muscles—hamstrings, quads, calves, glutes, and hips. Hold each stretch for at least 20–30 seconds and breathe deeply.

3. Grab a Foam Roller

Foam rolling can be your best friend for recovery. It helps release tightness, break up muscle knots, and boost blood flow. Spend extra time on sore spots, but roll slowly and gently—this isn’t about pain, it’s about loosening up your muscles.

4. Rehydrate and Refuel

After sweating it out, your body needs fluids and electrolytes to bounce back. Drink water or a recovery drink, and aim to refuel within 30–60 minutes of your run. Go for a balanced mix of carbs and protein—think smoothies, yogurt with fruit, or eggs and whole-grain toast—to help replenish glycogen stores and repair muscles.

5. Rest and Sleep

Muscle recovery happens when you rest. Don’t underestimate the power of a good night’s sleep—it’s when your body repairs tissue and strengthens muscles. On rest days, try light activity like walking or yoga to keep blood flowing without overloading your body.

6. Listen to Your Body

Every runner is different. If you’re feeling unusually sore or fatigued, give yourself an extra day to recover. Taking care of small aches now can prevent bigger injuries later.

Building a consistent post-run recovery routine will not only help you feel better after each run but also set you up for stronger, faster, and more enjoyable miles. Treat recovery as part of your training plan—it’s what keeps you moving forward mile after mile.

Get ready to put these recovery tips into practice when you cross the finish line at the Spurs Austin International Half Marathon this January!