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5 Simple Training Mistakes that You Need to Avoid

Avoid these simple training mistakes and keep things running smoothly

Training for a half marathon is not an easy task, especially if you’ve never run the distance before. But you can do this and we’re here to help! For first-timers and veterans alike, there are 5 simple training mistakes to avoid. This will keep you on track with your runs and help you maximize your training. Life happens, we get it. Focus on what’s in your control. That mindset and avoiding these simple training mistakes will set you up for success during your next 13.1-mile race.

Running too far, too fast

Image of female runner smiling during the 2020 3M Half Marathon. She's enjoying race day because she avoided simple training mistakes. Increasing your mileage during training too fast can put a lot of stress on your body. This can lead to injuries. For that reason, increase your training distances gradually. Start with a solid foundation of low miles and build from there. Some runners recommend the 10% rule, where mileage is increased by less than 10% each week. 

Attempting to develop speed too fast

Build speed slowly and in a consistent way. Trying to run fast intervals at the beginning of the training program is likely going to put too much pressure on your body, which is not recommended. After you’ve built a solid base with your distance you’ll get more comfortable running. Now you can start incorporating things like running the last couple of miles of your workout slightly faster. Try basic interval training or fartlek runs. 

Not cross-training

Obviously, running is the main and most important part of half marathon training. However, if running is your only form of exercise during training, this can result in injuries or even burnout. It’s important to mix up your training with other activities such as strength training, swimming, cycling, or yoga. This helps balance your muscle groups, build strength, and increase flexibility.

Skipping rest days

One might think that during half marathon training there is no time for rest. But there is! Increased running and exercise do not lead to an increase in preparation. Rest is just as important as running. It allows your body to repair itself and avoid overusing muscles, which can lead to injury. Make sure you follow a training plan that includes rest days. Consider taking Epsom salt baths, getting a massage, or including an extra stretch session on your days off. Pro tip: Be intentional about giving your body the rest it deserves.

Ignoring pain

It is normal for your muscles to be sore after your runs during half marathon training. However, pain is not normal. Pain that gets worse as your run progresses is an indication that something might be wrong. Usually, taking time off helps alleviate pain and prevent an injury from getting worse. However, if the pain doesn’t improve after some time off, seek professional help. Our friends at Ascension Seton Sports Performance can get you back on track!

Your training plan is meant to gradually get you to your goal. There will be bumps in the road. Every runner will tell you that. But if you avoid these simple training mistakes you’ll make your journey that much easier. Cross-train, take your rest days, and seek professional help if you become injured. Have you encountered any simple training mistakes that others should avoid? Let us know in the 3M Half Marathon Facebook Group or on Twitter!

3M Half Marathon 29th Anniversary

3M Half Marathon Celebrates 29th Anniversary with Perfect Running Conditions

Hundreds of Participants Hit New Personal Records on Net Downhill Course

AUSTIN, Texas, January 23, 2023 — With start time temperature in the low-40s and 10 mile per hour tailwind, the 29th annual 3M Half Marathon presented by Under Armour made for ideal running conditions.  Over 6000 runners from 47 states and 11 countries registered for the event that took place on Sunday, January 22nd.  Participants ran Austin’s streets on one of the fastest 13.1-mile courses in the country.  The day was highlighted by hundreds of personal records and an uplifting overall vibe from the running community. 

“Each year is better than the last.  This year we brought back the PR gong and watching so many smiling faces hit it in the post-race festival was exciting to see,.” said Stacy Keese, High Five Events co-owner. “I can’t wait to improve upon what we did this year as we work towards our 30th Anniversary in 2024.” 

Joseph Grey of Colorado Springs, CO won the 2023 3M Half Marathon in 1:04:23.  Mitch Ammonds of Austin, TX finished in second place (1:04:27).  Wrapping up the men’s podium with the third-place finish was Michael Morris of Austin,TX  (1:06:07). 

Allie Kieffer of Austin, TX was the female champion in 1:16:24, followed by second place Caroline Brooks  (1:16:56), and Shannon Gaden, who finished third (1:17:00) who are also from Austin, TX.

“It was a very streamlined event from expo to post-race day that, in addition to the perfect weather and net downhill course, made for a personal best! I was able to improve my half marathon time by 5 minutes, for a new PR of 1:34.” said runner Cameron Nguyen of Austin. 

Participants can see their results on the 3M Half Marathon website and continue to share their memorable experiences on Facebook and Instagram.  Runners can expect their FinisherPix race day photos and finisher videos to be ready in 24-48 hours after the race. 

Next year marks the 30th anniversary of the 3M Half Marathon.  For those planning ahead to January 21, 2024, registration is open and set at the low price of $89.  This price will be available until Tuesday, January 31st .  The 3M Half Marathon offers one of the fastest courses in the country and the world’s most practical swag bag, full of useful 3M products. 

The 3M Half Marathon would like to thank the volunteers, spectators, and participants who made the race so special.  In conjunction with the 2022 3M Half Marathon, 3Mgives donated $60,000 to this year’s beneficiary, FindingHomeATX.  The following sponsors and partners made this successful race day possible: 3M, Under Armour, Ascension Seton, GU Energy Labs, Evamor, EIGHT Beer, Fleet Feet Austin, Nuun Hydration, H-E-B, Favor, SPIbelt, Life Time, Austin Sports Commission, Super Coffee, Texas Drain Specialists, Dole Packaged Foods, Goodwill Austin, FinisherPix, Austin Police Department, Department of Public Safety, CapMetro, and Travis County EMS.

 

About High Five Events:  Beginning with the launch of a single triathlon in 2003, High Five Events has grown to become one of the largest privately owned event production companies in the United States.  In addition to the events it owns and produces, the Austin, Texas-based company offers consulting and event production services to dozens of additional events each year.  High Five Events is community-centric and has more than 100 years’ combined experience organizing large events across different venue types in a variety of locations.

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29th Annual 3M Half Marathon Ready to Run Austin’s Roads

Thousands will chase their 13.1-mile PR on one of the country’s fastest half marathon courses

High Five Events, one of the largest privately owned event production companies in the United States, is putting the final touches on the 3M Half Marathon presented by Under Armour.  More than 6000 participants have registered, with 46 states and 11 countries represented.  The 29th annual 3M Half Marathon will take place on January 22, 2023 in Austin, Texas.

Participants will receive their 29th anniversary Under Armour participant shirt and world-famous swag bag filled with useful 3M products at the Expo & Packet Pick Up.  Race day begins near The Domain in north Austin.  Thousands will run the predominantly downhill course in search of their PR (Personal Record), cruising through beautiful Shoal Creek Blvd., historic Hyde Park neighborhood, and the world-renowned University of Texas at Austin before finishing near the Texas State Capitol in downtown Austin.  The 3M Half Marathon’s finish line festival will celebrate finishers and their efforts.  They’ll receive their customizable spinning finisher medal, post-race hydration from evamor, and snack bag featuring Dole fruit cups and H-E-B products.  Super Coffee will also be on hand to help keep the positive energy flowing.  Participants 21 years old and older can enjoy EIGHT beer and everyone can devour delicious food from several food trucks.  Sponsors, vendors, volunteers and partners will populate the finish line festival, celebrating runners and their achievements.

“We’re excited to have this event back in full force after a 2021 cancellation and a modified 2022 event,” said Jack Murray Co-Owner of High Five Events.  “The expo is sold out of exhibitor space, the EIGHT Beer Garden is going to be awesome, and the enthusiasm for running events like this continues to escalate.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country and will celebrate its 29th year running in 2023.  Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations.  Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop.  Participants can register on the website.

3M Half Marathon Taps EIGHT Beer as Official Beer Sponsor

Finish line festival to feature new Austin based independent beer brand

High Five Events, one of the largest privately owned event production companies in the United States, pens sponsorship deal with EIGHT Beer making it the Official Beer of the 3M Half Marathon.  This inaugural agreement means that EIGHT, an Austin-based company, will feature its low-calorie, low-carb light lager at the finish line festival’s beer garden and VIP for finishers aged 21 and up.  The 29th annual 3M Half Marathon takes place in Austin, Texas on January 22, 2023.

“The EIGHT team is thrilled to join runners in the streets of Austin celebrating one of the most fun and fastest half marathons in the country,” said Sophia D’Angelo, Director of Experiential Marketing. “Together with High Five Events we look forward to being a part of an incredible runner experience at the 3M Half Marathon.”

EIGHT, founded by NFL legend and lifelong fitness enthusiast Troy Aikman is a light lager brewed with organic grains and no added adjuncts, fillers, or preservatives, 90 calories and 2.6g carbs per 12oz serving.  EIGHT will be available to finishers and spectators in the EIGHT Beer Garden at the finish line festival for the 3M Half Marathon. The EIGHT Beer Garden will provide runners and their friends and family a place to gather, relax and enjoy a cold EIGHT post-race.  EIGHT yard games and EIGHT branded swag will also be available in the post-race festivities.

“As Austin-based entrepreneurs whose very purpose is to celebrate the chase of greatness, the team at  EIGHT is the perfect partner for us at the 3M half marathon,” said Jack Murray, co-owner of High Five Events. “We look forward to many PR cheers in the EIGHT Beer Garden with all the runners on race day.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. Runners enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.

About EIGHT: NO SHORTCUTS. NO EXCUSES. EIGHT Elite Light Lager is a beer brewed for those who never settle. Founded by NFL legend and lifelong fitness enthusiast Troy Aikman, EIGHT is a clean, refreshing lager brewed with organic grains and no added adjuncts, fillers, or preservatives. Because we do one thing is how we do everything-whatever you’re after; cheers to the chase. Proudly based in Austin, TX, with a mission beyond the bar, EIGHT is committed to giving back 1% of all revenue to Texas-based causes that work tirelessly to make healthy living accessible to All.  Follow EIGHT @drinkEIGHTbeer on Instagram

6 Tips to Get you through Taper

The weeks leading up to your upcoming race can be some of the most exciting and nerve-wracking days of the year, as you watch all your hard training come down to one day. But don’t forget about those few weeks before that—known as taper time! This is a key part in achieving maximum performance on race day and it’s absolutely essential to get everything right during these final few weeks. That’s why we’ve compiled 6 essential tips for tapering during this crucial period and setting achievable goals for race day success. We’ll help keep you motivated through this last stretch so that when it comes time to hit the starting line, you can do your personal best with full confidence and support.

So, let’s dig into our expert advice and give yourself every possible advantage – read on!

6 Tips to Get you through Taper

Taper is a time to rest and recover from the hard work you’ve put in. It can be tough to scale back on your running after so much time dedicated to training, but it’s necessary for race day success. Stick with us as we go over 6 taper tips that will help you stay focused and ready for race day.

  1. No new workouts – now is not the best time to roll your ankle playing basketball or pull a muscle lifting heavy weights. It is ok to go for easy short runs or cross-training but now is not the time to put in hard miles or long runs.
  2. Stay hydrated – Drink plenty of water throughout the week leading up to race day so you aren’t dehydrated come race morning
  3. Get enough sleep – Your body needs rest in order to recover and be primed for completing a half marathon
  4. Fuel properly and eat healthy – Fueling yourself properly is key during this last week before race day. This means before and on the course, check out our nutrition guide. 
  5. Relax – Take some downtime, enjoy life outside of running, spend quality time with friends or family members who support you, listen to music or read a book… whatever relaxes you most!
  6. Get mentally prepared for race day – Set your race day goals and get your mind in a positive and supportive space to push you through. We cover this more below.

Setting Your Race Day Goals

Taper time is the perfect time to step back and assess your goals for race day. Your training is complete and you now know where you stand in terms of being prepared and any setbacks that you are facing. Setting these goals can hold you accountable, be motivating, and build confidence. Here is one of our favorite strategies for goal setting that can lead you to success, the “ABC’s of Goal Setting”.

Set an “A” Goal.

Your “A” goal is one that may seem beyond what you can achieve or highly unlikely unless things go perfectly. If you can stay focused on your “A” goal, this can give you all the motivation you need to do all the small things along the way that ultimately leads you to achieve it. “A” goals can also be overwhelming and cause people to give up because they seem impossible at times. This is why “B”, and “C” goals are important.

Example: I want to run a personal best by 10 minutes

Example: I want to finish in the top 10 of my age group.

Setting “B” Goals

Your “B” goal is a goal that you would be happy to achieve and you are pretty certain if you put in the work, you will reach it. “B” goals are good to share with others to give you some outside accountability. Reaching “B” goals are also what you need to achieve to keep you working towards your “A” goal. The idea is for all your smaller achievements to build into larger achievements.

Example: I want to run at least one negative split

Example: I want to Stick to my nutrition plan

Setting “C” Goals

Setting Goals C goals“C” goals are the lower-hanging fruit that gives you your daily motivation, keeps you on task, and builds your confidence to reach higher goals. Your “C” goals are built into your daily routine and without accomplishing these, there is no way to achieve the others.

Example: I want to run the whole distance without walking

Example: I want to get an awesome finisher photo, so I’m going to remember to smile

Example: I want to just complete the race and get my finisher medal.

Pro Tips for Setting Race Day Goals:

  • Set realistic goals: Be realistic about where you are currently at and start setting your goals from there.
  • Set goals that build on each other: Make sure you are thinking strategically about how achieving some of your lower goals will allow you to reach the higher ones.
  • Adjust your lower goals: Adjusting your lower goals are important because life throws you curveballs sometimes and it is key to experiencing success in your daily, weekly, and monthly routines. Without these successes, you will become frustrated and give up.
  • Reward: Last but not least, set up a little reward system for yourself. There is enough negative reinforcement tied to not reaching your goals, but in general, you need positive reinforcement to make the process enjoyable.
  • To reach goals you also have to sacrifice. It is OK to reward yourself with small amounts of things you are giving up to achieve your goals.

Taking time off for a “proper taper” and setting goals can help make this last stage of training more enjoyable and productive. Spend some time off to reflect on how far you have come during your training process so that you can set even higher goals for race day! Whether it be an end goal like finishing first or making sure not to walk the next 5k, we hope these suggestions will prove helpful as you prepare yourself mentally and physically for what lies ahead.

What are your top three goals going into the final days before race day? We want to hear from you! Post a story on Instagram and be sure to tag us @3MHalfMarathon.