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.

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Austin International Half and EIGHT Beer Team Up Once Again

Iconic Net Downhill Course and Austin’s Own Light Lager Deliver a Refreshing Finish

The Austin International Half, formerly the 3M Half Marathon is excited to continue its successful partnership with EIGHT Beer as the Official Beer for the third consecutive year. EIGHT Beer, an Austin-based independent brewery, will highlight the finish line festival’s beer garden, offering participants aged 21 and above a refreshing way to celebrate their hard work. The race, set for January 19, 2025, features a fast, net downhill course that offers an unforgettable experience for runners and spectators alike.

 

“EIGHT Beer is proud to raise a glass to Austin’s runners as the official beer sponsor of the Austin International Half for the third year in a row. We look forward to celebrating every finish in the EIGHT Beer Garden post-race—see you there for a well-earned beer!”, said David Reny, EIGHT Beer CEO.

EIGHT will be featured throughout the event weekend starting at the Health and Fitness Expo on January 17 and 18, where attendees can sample and interact with the EIGHT team. Then, on race day, participants, their friends, and family can celebrate in the EIGHT Beer Garden. EIGHT Elite Light Lager, founded by NFL Hall of Famer Troy Aikman, is committed to delivering a superior light beer experience. Brewed without adjuncts or sugars, it truly represents “light beer made right.

“We’re thrilled to continue our partnership with EIGHT Beer,” said Jack Murray, co-owner of the Austin International Half. “Their commitment to quality aligns perfectly with our mission to provide an exceptional experience for our participants. We look forward to celebrating all our runners’ hard work in the EIGHT Beer Garden.”

The Austin International Half, formerly the 3M Half Marathon, is celebrated for its fast, net downhill, point-to-point course. The 13.1-mile route takes runners through some of Austin’s most iconic locations, starting in north Austin and concluding downtown near the Texas State Capitol. The popular two-person 10K relay team option will also be available again this year. Participants can complete their registration through the official website.

 

About the Austin International Half: The Austin International Half, formerly the 3M Half Marathon, has been one of Austin’s premier running events since its establishment in 1995. With a reputation for its fast and picturesque course, the race attracts runners of all levels from around the world. Organized by High Five Events, the Austin International Half is a celebration of athleticism, determination, and the vibrant running community in Austin, Texas. For more information, visit DownhillToDowntown.com.

About EIGHT: Proudly based in Austin, TX, with a mission beyond the bar, EIGHT is committed to giving back 1% of all revenue to local causes that work tirelessly to make healthy living accessible to all. For more information, please visit www.eightbeer.com. Follow us on social media @drinkeightbeer. ENJOY RESPONSIBLY.

Why the Name Change? The Inside Scoop

There’s been some buzz around our recent name change, and we want to set the record straight! High Five Events is thrilled to introduce our new name, the Austin International Half! We understand this change might be a surprise, so let’s clear up any confusion and show you why we’re more excited than ever to bring you an unforgettable race day.

Why the Name Change?

For years, this race was known as the 3M Half Marathon—a name that holds incredible memories for both you and us. However, with just 60 days’ notice, we were informed that 3M would no longer sponsor the race, and we needed a new identity. Since we couldn’t call the event just “Half Marathon,” we embraced the challenge and chose a name that reflects Austin’s dynamic spirit and welcomes our global running community. While the name is new, the race itself is everything you know and love—crafted by the same dedicated team, focusing on every detail that makes this event special.

The Inside Scoop: The Austin International Half Has Not Been Sold!

With the rebranding, we noticed some questions online about whether the event had been sold. Let us be clear: the Austin International Half is still fully produced by High Five Events.

We’ve proudly organized every aspect of this race since taking it over in 2017, and our commitment to the Austin running community is as strong as ever.

If you loved the support, seamless logistics, fast course, and energy of past races, you’ll feel it all again this January!

What’s Staying the Same? All the Best Parts of Your Favorite Half Marathon

Despite the new name, everything you love about this race remains the same! We’re keeping the famous net-downhill course that makes Austin International Half both beginner-friendly and PR-worthy, complete with stunning views through Austin’s unique streets. Whether you’re here for your first half marathon or are a seasoned runner chasing a PR, our course offers an unforgettable experience.

Our commitment to unparalleled runner support also remains unchanged. Our aid stations will be fully stocked, and our incredible volunteers will be there to cheer you on every mile. From hydrating stations to that final high-five at the finish, we’re here to help you on every step of the journey.

Exciting New Swag and Collectible Patches

To celebrate our fresh start, we’re rolling out unique swag! Each runner will receive an Austin International Half running hat and a commemorative patch to mark this new beginning. Plus, our new collectible patches celebrate various achievements like hitting a PR, volunteering, or returning year after year, creating a special way to remember every milestone.

New Team Incentives

Austin loves bringing people together, so we’re excited to introduce new team incentives! Team Captains with 10 or more runners will earn a $100 Visa gift card, and the largest team will enjoy a 50% discount on next year’s race entryfor every team member! Don’t forget our new relay division—where you can team up to split the course with a friend.

Join Us for a New Era of Running in Austin!

As the Austin International Half, we’re proud to continue as Austin’s favorite half marathon and a bucket-list event for runners worldwide. Completing 13.1 miles is a big achievement, and we’re honored to support every step of your journey to the finish line. So, whether you’re here to set a personal best or simply enjoy the run, you’ll find the experience, community, and support you love waiting