Join the Team Behind the Scenes: Austin International Half Recruitment Event

Discover Part-Time Roles in the Event Industry for 2025 

AUSTIN, Texas, December 20, 2024 —High Five Events, the parent company behind the Austin International Half and other premier endurance events, invites individuals passionate about event production to join a recruitment session for prospective team members on Wednesday, January 8, 2025, at 7:00pm. The event will be held at the High Five Events office in Austin, Texas, and offers an exciting opportunity to learn about joining the team as a part-time staff member.

The session is open to everyone and will provide insights into the dynamic world of event production. Attendees can engage in a Q&A session and network with current full-time and part-time staff, gaining valuable perspectives on what it takes to help bring some of Austin’s most iconic events to life.

“Our part-time team is essential to the success of every event we produce,” said Dan Carroll, co-owner of High Five Events. “This is a wonderful opportunity for anyone interested in the behind-the-scenes operations of running, cycling, and triathlon events—or for those who want to earn extra income while connecting with amazing people.”

No prior event experience is required to apply. Ideal candidates should be ready to work outdoors and on weekends, with part-time staff typically supporting events during the weekend and potentially in the week leading up to the event.

Below is the schedule of events for part-time work in 2025:

Austin International Half, formerly the 3M Half Marathon – January 19, 2025

Ascension Seton Austin Marathon – February 16, 2025 

Statesman Cap10K – April 6, 2025

CapTex Tri – May 26, 2025 

Kerrville Triathlon Festival – September 27-28, 2025 

Prospective applicants are encouraged to join the recruitment session to explore the exciting opportunities available at High Five Events. This is your chance to take the first step toward becoming an essential part of the team that brings world-class endurance events to life. To RSVP and share your contact details, please complete this form.

About High Five Events: High Five Events is the parent company of the Austin Marathon, Half Marathon & 5k, Austin International Half, CapTex Triathlon and Kerrville Triathlon Festival. With over 150 years of combined experience, the High Five Events team specializes in organizing large-scale events across diverse venues, solidifying their presence on the Inc. 5000 List of Fastest Growing Companies in 2019 and 2020.

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How to Run Injury-Free: The Best Pre-Run and Post-Run Stretches for Runners

Stretching is a cornerstone of injury prevention for runners, especially when preparing for long-distance events like the Austin International Half. Incorporating proper pre-run and post-run stretches into your routine improves flexibility, reduces muscle tightness, and enhances recovery.

Pre-Run Dynamic Stretches

Dynamic stretches prepare your muscles and joints for movement by increasing blood flow and range of motion. They mimic running motions to activate key muscle groups.

1. Leg Swings (Front-to-Back)

  • How to Do It: Stand on one leg while holding a wall for balance. Swing the opposite leg forward and backward in a controlled motion.
  • Benefits: Loosens the hips, hamstrings, and glutes.

2. Walking Lunges

  • How to Do It: Step forward into a lunge, keeping your back straight and knee aligned over your ankle. Alternate legs.
  • Benefits: Activates the quads, glutes, and hip flexors.

3. High Knees

  • How to Do It: Jog in place, lifting your knees toward your chest.
  • Benefits: Warms up the hips, core, and legs while increasing heart rate.

4. Butt Kicks

  • How to Do It: Jog in place, bringing your heels up to touch your glutes.
  • Benefits: Loosens the hamstrings and improves running form.

5. Arm Circles

  • How to Do It: Rotate your arms in large circles forward and backward.
  • Benefits: Warms up the shoulders and upper body.

Post-Run Static Stretches

Static stretches are best performed after your run when your muscles are warm. They help reduce muscle tightness, improve flexibility, and prevent injuries.

1. Standing Quad Stretch

  • How to Do It: Stand on one leg, pull the opposite foot toward your glutes, and hold for 20-30 seconds. Switch sides.
  • Target: Quads and hip flexors.

2. Hamstring Stretch

  • How to Do It: Sit with one leg extended and reach for your toes while keeping your back straight. Hold for 20-30 seconds.
  • Target: Hamstrings and lower back.

3. Calf Stretch

  • How to Do It: Press one foot back, keeping your heel on the ground and your leg straight. Lean forward slightly.
  • Target: Calves and Achilles tendon.

4. Figure-Four Stretch

  • How to Do It: Sit on the ground, cross one ankle over the opposite knee, and gently lean forward.
  • Target: Glutes and hips.

5. Butterfly Stretch

  • How to Do It: Sit with the soles of your feet together and let your knees fall toward the ground. Hold for 20-30 seconds.
  • Target: Groin and inner thighs.

Conclusion

Combining dynamic stretches before your run with static stretches afterward is key to staying injury-free while training for the Austin International Half. Stretch consistently, listen to your body, and incorporate these simple movements to ensure you stay strong, flexible, and ready to perform at your best!

Tapering 101: How to Reduce Mileage and Boost Performance Before Race Day

Tapering for the Austin International Half is a critical phase of preparation. It ensures your body recovers from weeks of intense training while maintaining fitness, allowing you to perform at your best on race day. For most runners, a two-week taper works best to strike the perfect balance between recovery and sharpness.

What Is Tapering and Why Is It Important?

Tapering is the gradual reduction of training volume and intensity in the days or weeks leading up to a race. For a half marathon, the goal is to restore energy levels, repair muscle tissues, and eliminate accumulated fatigue. Research shows that a proper taper can improve race performance by 2-3%, a substantial boost for runners striving to hit their goals.
Tapering also helps mentally: you gain confidence as you feel fresh, strong, and ready to race.

Two-Week Taper Plan for the Austin International Half

Here’s a sample two-week tapering plan to guide you through the final stretch of preparation:

Week 1 of Taper (7-14 Days Out)

  • Monday: Easy recovery run (4-6 miles) at a relaxed pace. Focus on effort, not speed. Follow with light foam rolling or gentle yoga.
  • Tuesday: Speed session but at reduced volume. Example: 4 x 800m intervals at goal pace with 90 seconds of rest between reps. Finish with 10-15 minutes of easy jogging.
  • Wednesday: Rest day or cross-training (light cycling or swimming for 30-45 minutes) to keep active without taxing your legs.
  • Thursday: Tempo run: 3-4 miles at goal half marathon pace. Keep it controlled and avoid over-pushing.
  • Friday: Easy recovery jog (3-4 miles) with light strides at the end.
  • Saturday: Long run reduced to 7-8 miles. Maintain an easy, conversational pace. This mimics race effort without overexerting.
  • Sunday: Rest or active recovery with a short 20-30 minute walk or light stretching session.

Week 2 of Taper (Race Week)

  • Monday: Easy 3-4 miles with 4-6 strides to keep legs sharp. These strides (about 80-100 meters each) should be smooth and fast but not sprinting.
  • Tuesday: Rest or light activity like a gentle yoga flow or core work.
  • Wednesday: Short speed tune-up: 2-3 miles easy with 2 x 2-minute pickups at goal pace. Keep volume low.
  • Thursday: Easy run (2-3 miles) to stay loose. Follow with foam rolling and light stretching.
  • Friday: Rest day. Focus on hydration, nutrition, and mental preparation. Visualize race day success.
  • Saturday (Day Before Race): Short shakeout run: 1-2 miles easy with a few strides at the end. Finish feeling relaxed and confident.
  • Sunday (Race Day): Time to shine at the Austin International Half! Enjoy the race, trust your training, and embrace the experience.

Key Principles for a Successful Taper

  1. Reduce Mileage, Not Intensity: Maintain a bit of speed and intensity but cut the volume by 30-50% over two weeks.
  2. Prioritize Recovery: Sleep 7-9 hours nightly, hydrate adequately, and eat nutrient-dense meals, focusing on carbohydrates to replenish glycogen stores.
  3. Stay Mentally Engaged: Visualize race day success, set realistic goals, and trust the process. Avoid panic workouts or increasing volume during the taper.
  4. Listen to Your Body: Use this period to monitor any tightness or soreness. Incorporate light stretching, foam rolling, or sports massages if needed.

What to Avoid During the Taper

  • Overtraining: Resist the urge to “squeeze in” extra workouts; they won’t improve fitness this close to race day.
  • Too Much Rest: Don’t stop running entirely—maintain short, easy sessions to keep your body sharp.
  • New Workouts or Gear: Stick to familiar routines and avoid trying new shoes, stretches, or workouts that might cause injury.

Conclusion

The two-week taper is your final step toward race-day success at the Austin International Half. By gradually reducing mileage, maintaining some intensity, and prioritizing recovery, you’ll line up at the starting line feeling energized, focused, and ready to perform at your best. Trust your training, embrace the taper, and enjoy every step of race day!

Here’s Why You Need to Talk Your Friends into Joining Your Relay Team

Yo, Blaze here! We all know training for a half marathon solo is epic, but let’s be real for a second—what’s even better than running solo? Running with your peeps as a relay team! Picture this: you and your bestie tag-teaming a race, crushing miles, and celebrating at that finish line together like the champions you are.
Convincing your friends to join a relay team does not have to be a hard sell. I’ve got the perfect playbook to talk your friends into the most epic relay team of their lives. Let’s dive into it!

1. Hit Them with the FOMO

Let’s face it: Nobody likes missing out, especially when the squad’s doing something legendary. Relay races are a vibe, people. You get all the excitement of race day—the energy, the crowd, the high-fives—without the dread of running the whole thing alone. And think about it: You’ll have fire Instagram content to prove it.
Sell it like this: “We could be out there, looking like an unstoppable dream team, crossing that finish line together. You really want to scroll Insta that day and see us popping bottles at the post-race party without you? #SquadGoals.”

2. It’s Way Easier Than They Think

Look, the word “half marathon” can scare people off, but here’s the hack: in a relay, you only run a fraction of the distance. You can even call dibs on the shortest leg if you’re that friend who just learned what running shoes are. A typical half marathon relay splits the distance, so no one’s out there running more than their stamina can handle. Just a little run, then you’re kicking back, waiting to hype up your teammates at the exchange zones.
Pitch it like this: “Okay, relax, it’s not 13.1 miles solo. You’ll run 6 miles—then boom, it’s snack time. Plus, you’ll look like a beast in those race pics. You’ve totally got this.”

3. Make It a Team Bonding Experience

What’s better than bonding over pain—I mean, personal growth? Training together and racing as a team will make your group even tighter. Imagine pre-race group runs, matching race-day fits, and all the inside jokes that’ll come from that one teammate who always “forgets” to show up for practice (we know who you are, Kyle).
Frame it like this: “Remember how we all wanted to hang out more? Boom—built-in hangouts for the next few weeks. We’ll train together, snack together, and dominate the race together. Plus, we can finally get Kyle off the couch. Win-win.”

4. Appeal to Their Competitive Side

We all have that one friend who turns everything into a competition. Now’s your chance to use that energy for good. If you know your friends can’t resist a challenge, stir up some friendly rivalry! See if you can race against another friend group, your coworkers, or even your classmates. There’s nothing like a little competitive edge to make everyone run faster than they thought possible.
Spin it like this: “Alright, so Sarah’s team thinks they can beat us. Are we really going to let them think they’re faster than us? Yeah, didn’t think so. Let’s show them who’s boss.”

5. Relay = Afterparty

Let’s get real: The best part of race day? The afterparty. And trust me, it’s way more fun when you can celebrate with your team. Whether it’s hitting up a local food spot, treating yourselves to brunch, or just lounging with medals around your necks—you’re going to want your crew there to live it up.
Tempt them with this: “So, we’re running a little, then we’re eating a lot. Think about that sweet post-race feast. Calories don’t count on race day, so go ahead and order two desserts. You in?”

6. The Swag. Period.

This isn’t just any swag—it’s the Austin International Half Marathon swag, which means it’s epic. We’re talking custom race bibs, finisher medals you’ll want to show off for life, and race shirts so cool that you’ll be wearing them long after race day. Plus, who wouldn’t want to be dripping in Austin-themed gear, snapping selfies with your crew as you rock those shiny medals? It’s the perfect blend of style and bragging rights.
Tease it like this: “You get a sweet Austin medal, a killer race shirt, and you don’t even have to run the whole 13.1 to flex it. six miles—whatever. We’ll still look like absolute legends!”

Ready to Relay? Time to Rally the Troops!

Alright, I’ve given you the playbook—now it’s time to go get your crew hyped! Whether they’re experienced runners or just running enthusiasts (you know, the ones who enthusiastically watch from the sidelines), relay teams are the ultimate way to bring your people together. It’s fun, it’s challenging, and best of all—it’s a team effort.
So, rally the troops, get those group texts going, and start planning your training runs. The Austin International Half Marathon Relay is coming, and your squad needs you.
Remember, race day is about more than miles—it’s about memories, laughs, and epic post-race celebrations. See you and your squad at the start line!
-Blaze out!

How to Calculate Your Caloric Burn While Running

Today, we embark on a journey to unravel the mystery of one of the most burning questions in the world of fitness – how many calories do we really burn when we hit the pavement for a thrilling run? Caloric expenditure knowledge can help in optimizing our training, proper fueling, and achieving our fitness goals. So, let’s lace up our running shoes and delve into the science behind calculating the calories burned while running.

Understanding Caloric Expenditure

Before diving into the nitty-gritty of running calorie calculation, let’s grasp the concept of caloric expenditure. Our bodies require energy to perform any physical activity, and this energy is measured in calories. The number of calories burned during exercise is influenced by various factors, such as body weight, speed, distance covered, terrain, and running efficiency.

Understanding MET -Metabolic Equivalent of Task

Metabolic Equivalent of Task (MET) is a unit used to estimate the energy expenditure of various activities, including running. It measures the rate of energy expended during an activity compared to the rate at rest. One MET is equivalent to the energy expenditure at rest, which is roughly 1 kcal per kilogram of body weight per hour. MET values for different activities enable us to gauge the intensity of our workouts and accurately calculate the calories burned during physical endeavors. This knowledge empowers us to tailor our training, set realistic fitness goals, and make informed decisions about our exercise routines.

Using MET to Calculate Calories Burned While Running

The MET value for running can vary based on the intensity of your run. Here are some general MET values for different running activities:

  • Light jogging (5.0 mph or 8.0 km/h): 6 METs
  • Running (6.0 mph or 9.7 km/h): 8 METs
  • Running (7.0 mph or 11.3 km/h): 10 METs
  • Running (8.0 mph or 12.9 km/h): 11.5 METs
  • Running (9.0 mph or 14.5 km/h): 12.8 METs

To calculate the calories burned during your running session, follow these steps:

    • Determine the MET value of your running activity based on your speed.
    • Know your body weight in kilograms.
    • Calculate the duration of your run in hours (e.g., 30 minutes is 0.5 hours).

Once you have these values, use the following formula:

    • Calories Burned = MET x Body Weight (kg) x Duration of Running (hours)
    • For example, if you weigh 65 kilograms and run at a pace of 8.0 mph for 45 minutes (0.75 hours):
    • Calories Burned = 11.5 METs x 65 kg x 0.75 hours = 563.625 kcal

Using MET to calculate calories burned during running provides a useful estimation of your energy expenditure. However, keep in mind that individual factors can influence the actual calorie burn.

Factors Affecting Caloric Expenditure During Running

Body Weight: Higher weight individuals tend to burn more calories while running as it requires more energy to move a larger mass.

Intensity and Speed: Running uphill generally increases caloric expenditure as your body works harder. Speed plays a factor as you can cover more distance the faster you run.

Terrain: Running on uneven terrain or trails demands more effort, leading to higher calorie burn.

Efficiency: Experienced runners who have better running form and technique might burn slightly fewer calories due to improved efficiency.

Wind Resistance: Running against strong winds can increase calorie burn as it creates additional resistance.

Temperature: Running in extreme heat or cold can elevate calorie expenditure as your body works to regulate its temperature.

Using Fitness Trackers and Apps

In the digital age, we are fortunate to have access to various fitness trackers and mobile applications that can estimate calorie burn based on data inputs like distance, time, and body weight. While these tools provide a good estimate, remember that they might not be 100% accurate as individual variations can play a role.

MapMy Fitness: Developed by Under Armour, MapMy Fitness offers the MapMyRun app, which is designed specifically for runners. It utilizes GPS to track your runs and provides an estimate of the calories burned during your workouts. The app also offers various training plans and workout insights to enhance your running experience.

Fitbit: Fitbit offers a range of fitness trackers and smartwatches equipped with advanced sensors to track your running activities and estimate calorie burn accurately. The Fitbit app syncs seamlessly with the devices, providing detailed insights into your performance.

Apple Watch: The Apple Watch, paired with the built-in Workout app or third-party running apps like Nike Run Club or Strava, is an excellent option for monitoring your runs and calculating your calorie expenditure.

Garmin Connect: Garmin’s range of GPS-enabled running watches, such as the Forerunner and Fenix series, are designed to track your runs with precision. The Garmin Connect app provides comprehensive data, including an estimate of the calories burned during your workouts.

Strava: Strava is a popular social fitness app that allows you to track your runs and connect with a community of runners. It uses GPS data to estimate your calorie burn, making it a valuable tool for those seeking to monitor their running performance.

There are also online calculators like the one below that you can use:

 

As always, keep in mind that while these fitness trackers and apps can be helpful tools, individual variations and other factors can influence the accuracy of calorie burn calculations.

Understanding how many calories you burn while running is a crucial step in tailoring your training, whether you’re looking to loose weight or optimize your performance. By factoring in variables such as body weight, intensity, and terrain, you can get a reasonable estimate of your caloric expenditure. Embrace the data but listen to your body, as the joy of running goes beyond mere numbers.