The Unsung Hero of Half Marathon Success: Sleep

Whether you’re a seasoned runner or training for your first Austin International Half, you likely spend plenty of time focusing on your training plan, nutrition, and gear. But there’s one essential pillar of performance that runners often overlook—sleep.
Getting enough quality rest isn’t just a recovery tool, it’s a key performance enhancer. In fact, how well you sleep might just be the difference between finishing strong and hitting the dreaded wall.

Why Sleep Matters for Runners

Sleep is when your body repairs and rebuilds. During deep sleep, your body releases growth hormone, which stimulates muscle recovery and repair—crucial after long runs, tempo workouts, and hill repeats. It also helps regulate the hormones that control hunger and metabolism, which are essential for maintaining energy levels and a healthy weight during training.

The Science:

  • Muscle Recovery: Sleep facilitates protein synthesis and the release of human growth hormone (HGH), which are vital for muscle repair.
  • Energy Restoration: Glycogen stores—your muscles’ primary fuel source—are replenished most efficiently during rest.
  • Mental Resilience: Sleep enhances cognitive function, decision-making, and mood stability. Less sleep = more stress, which can sabotage race prep.

The Performance Connection

Studies consistently show that athletes who prioritize sleep see marked improvements in speed, reaction time, and endurance. Just a few nights of poor sleep can impair performance, increase perceived effort, and make recovery take longer.
For half marathoners, this means your ability to push through long runs, maintain good form, and stay mentally strong is directly influenced by your time spent in bed—not just on your feet.

Pro tip: Aim for 7–9 hours of quality sleep per night during training. If you’re increasing mileage or doing harder workouts, your body may need even more.

Injury Prevention Starts With Rest

Inadequate sleep increases your risk of injury—period. When your body is sleep-deprived:
  • Your coordination suffers.
  • Reaction time slows.
  • Muscles and connective tissues don’t repair properly.
This can lead to overuse injuries like shin splints, IT band syndrome, or plantar fasciitis—conditions that can derail your training altogether.

Recovery Boost:

Make sleep part of your recovery protocol, alongside stretching, hydration, and nutrition. Think of it as your most accessible recovery tool—free and highly effective.

Sleep Strategies for Runners

Getting better sleep isn’t just about clocking more hours—it’s about improving quality. Here are a few practical tips to maximize rest during your training block:
  • Set a regular sleep schedule: Go to bed and wake up at the same time daily—even on weekends.
  • Wind down tech-free: Avoid screens 30–60 minutes before bed to help your brain power down.
  • Create a sleep-friendly environment: Cool, dark, and quiet rooms are best.
  • Avoid heavy meals and caffeine late in the day.
  • Nap smart: Short naps (20–30 minutes) can help with recovery without disrupting nighttime sleep.

Final Thoughts: Make Sleep Your Secret Weapon

As you prepare for race day in January, remember that training doesn’t make you stronger—recovery does. And the foundation of great recovery is sleep. Whether you’re aiming for a PR or just want to feel strong at the finish line, making sleep a priority will help you show up as your best self, mile after mile.
So tonight, consider turning in a little earlier. Your legs—and your future race-day self—will thank you.

Fueling Strategies: What to Eat Before, During, and After a Run

When you’re preparing for the Austin International Half, your nutrition plan can be just as important as your training schedule. The right fueling strategy will help you maintain steady energy levels, avoid mid-race slumps, and recover faster so you can get back to training (or celebrating) feeling strong. Let’s break down what to eat before, during, and after your run to set yourself up for half marathon success.

Before Your Run: Prime Your Energy Tank

The goal here is to top off your glycogen stores—the body’s preferred fuel source for endurance exercise—while keeping your stomach comfortable.

  • The night before: Stick to a balanced dinner with complex carbs, moderate protein, and minimal fat. Think grilled chicken, roasted sweet potatoes, and steamed veggies.

  • 2–3 hours before your run: Eat a carbohydrate-rich meal that’s easy to digest. Oatmeal with banana and honey, whole-grain toast with peanut butter, or a bagel with jam are great choices.

  • 30–60 minutes before: If you need a quick boost, go for a light snack like a banana, energy bar, or a few pretzels. Avoid high-fat and high-fiber foods—they can slow digestion and cause discomfort.

Pro tip: Practice your pre-run meals during training, not race day, so your stomach knows exactly what’s coming.

During Your Run: Keep the Fuel Flowing

Once you pass the one-hour mark, your body starts to deplete its glycogen stores, so mid-run fueling becomes key.

  • Timing: Aim to take in 30–60 grams of carbohydrates per hour after the first 45 minutes.

  • Options: Energy gels, chews, sports drinks, or even small bites of bananas can all work—just make sure you’ve trained with them to avoid surprises.

  • Hydration: Sip water regularly and include electrolytes if you’re sweating heavily. The AIH course provides aid stations—plan when you’ll grab water and fuel so you’re never scrambling.

After Your Run: Recover Like a Pro

Recovery nutrition is all about replenishing glycogen stores, repairing muscles, and rehydrating.

  • The golden 30-minute window: Aim for a snack with a 3:1 ratio of carbs to protein—like chocolate milk, Greek yogurt with berries, or a smoothie with fruit and protein powder.

  • Within 2 hours: Have a balanced meal with lean protein, complex carbs, and healthy fats. Grilled salmon with quinoa and roasted veggies is a great option.

  • Rehydrate: Replace lost fluids with water and electrolytes. Your thirst is a guide, but monitoring urine color (light yellow is ideal) can help ensure you’re fully rehydrated.

Final Thoughts
Your fueling strategy can be the difference between hitting a strong stride in the final miles or hitting the dreaded wall. Experiment with these tips during your training for the Austin International Half so race day feels like second nature. With the right fuel, you’ll cross the finish line feeling powerful and ready to celebrate your achievement.

How Do I Become Faster? 5 Proven Tips to Shave Time Off Your Half Marathon PR

Whether you’re chasing that sub-2:00 milestone or simply want to feel stronger and more confident crossing the finish line, every second counts in a half marathon. And yes, even trimming just five seconds off your pace per mile can add up to a huge difference over 13.1 miles—think about it: that’s over a minute faster!

Here are five proven, runner-approved strategies that’ll help you unlock your speed, tackle that next PR, and, most importantly, have a blast doing it.

 

1. Train at (or Slightly Faster Than) Race Pace

If you want to race faster, you’ve got to train smarter. Tempo runs and intervals teach your body how to hold a strong pace, even when you’re feeling tired.

 

Blaze’s Tip: Once a week, make friends with discomfort. Start with a solid warm-up, then run 3–5 miles at a “comfortably hard” pace—where talking is tough but possible. Or, try intervals like 4 x 1 mile at your goal pace with a 2-minute jog recovery. You’ll be teaching your legs (and lungs) to keep pushing.

 

2. Build Strength for More Power

Strong legs = fast legs! But don’t just think about injury prevention—strength work boosts your running economy, so you can go faster with less effort.

 

Blaze’s Tip: Hit those squats, lunges, and deadlifts 2–3 times per week. Focus on full-body, functional movements. You don’t need a fancy gym—just 20 minutes of focused effort can power up your stride.

 

3. Fine-Tune Your Running Form

Efficient form is your secret weapon. It helps you conserve energy, especially when fatigue sets in during those final miles.

 

Blaze’s Tip: Keep your posture tall with a slight forward lean and aim for a cadence of 170–180 steps per minute. Check in with your form regularly—especially during longer runs. Even small tweaks can yield big results.

 

4. Plan Your Race Strategy

A solid pacing plan can make or break your race. Know the course, set realistic goals, and be ready to adjust as needed.

 

Blaze’s Tip: Break the race into chunks. Start easy for the first 3 miles, lock into your goal pace in the middle, and save that final 5K for a strong push. Remember – practice running downhill, form matters and efficiency on the downhills can really stack up on time.

 

5. Prioritize Recovery & Fuel

You can’t train hard without recovering smart. Rest, fuel, and hydration aren’t just “nice-to-haves”—they’re essential.

 

Blaze’s Tip: Aim for 7–9 hours of sleep a night, take your rest days seriously, and fuel your runs with carbs, protein, and healthy fats. Hydrate like a pro, and if you’re feeling stuck, consider chatting with a nutritionist for a personalized plan.

 

Final Thought: Every Second Counts!

Remember: taking even five seconds off your average pace isn’t “just five seconds”—it’s a game-changer over 13.1 miles. Your journey to a faster half marathon is built on consistent, deliberate practice, patience, and the belief that you’re stronger than you think.

 

At the Austin International Half, we’re cheering you on every step of the way. Let’s make that next race your best yet!

 

How to Increase Your Run Mileage

Thinking about running farther, stronger, and more consistently? Whether you’re gearing up for your first half marathon or chasing a PR, increasing your weekly mileage is key to building endurance and confidence. But here’s the deal: there’s a smart way to do it—and a way that might leave you sidelined with injury or burnout.

Let’s dive into the strategies that will help you boost your mileage safely and sustainably.

1. Follow the 10% Rule

One of the golden rules of running: increase your weekly mileage by no more than 10% per week. So if you ran 20 miles last week, aim for 22 miles this week—not 30. This slow, steady progression gives your muscles, joints, and mind time to adapt and recover.

2. Add an Extra Day (Before Adding Extra Miles)

If you’re running three days a week, consider adding a fourth before increasing the length of each run. Spreading out your mileage across more days is easier on your body and helps you stay consistent. Bonus: more running days = more chances to build the habit.

3. Prioritize the Long Run

Your weekly long run is where the magic happens, especially if you’re training for a half marathon. Gradually increase this run by about 1 mile each week, and don’t be afraid to dial it back every 3–4 weeks to allow your body to recover.

4. Easy Miles Are Everything

Not every run should feel like a race. In fact, most of your weekly mileage should be at an easy, conversational pace. These relaxed miles build your aerobic base, boost endurance, and help prevent overtraining. Save the speed for your designated workout days.

5. Listen to Your Body (and Rest When Needed)

More miles mean more strain—so it’s crucial to stay tuned in. Feeling unusually sore, tired, or cranky? Back off. Rest days and recovery weeks aren’t slacking—they’re essential. Remember, progress isn’t just about adding miles; it’s about showing up healthy and strong.

6. Track Your Progress

Use a running app, GPS watch, or old-school notebook to keep tabs on your mileage. Tracking helps you spot patterns, stay motivated, and know when it’s time to scale up (or down). Watching those weekly miles stack up? That’s proof of your hard work.

Ready to Go the Distance?

Increasing your mileage the right way takes patience, but the payoff is huge: better endurance, more confidence, and a stronger finish on race day. And if you’re planning to conquer 13.1 miles in 2026, the Austin International Half delivers speed, support, and serious finish line vibes.

Train smart, run strong, and we’ll see you at the start line.

What to Do When You Don’t Feel Like Running: Tips to Get You Moving

Let’s be real—no matter how dedicated you are, there are days when lacing up your shoes feels impossible. The couch is calling, your legs are tired, or you’re just not in the mood. We’ve all been there. But whether you’re training for your first half marathon or chasing that PR at the 2026 Austin International Half, staying consistent is key. Here are our best tips for pushing through when your motivation is MIA.

1. Start Small—and Just Start

Promise yourself just 5 minutes. Walk, jog, or shuffle—just get out the door. Chances are, once you start moving, the momentum will build and you’ll feel better than you thought possible.

Every step counts—start small and build your way to the finish line.

2. Change the Scenery

Run a new route, head to a park, or explore a different neighborhood. A change in environment can make running feel fresh again and spark that sense of adventure.

A new view might be all you need to rediscover your stride.

3. Call in the Hype Squad

Text a friend, join a run group, or check out a virtual running community. Knowing someone else is counting on you (or will ask about your run!) can be the nudge you need to show up.

Support and accountability can turn a tough run into a great one.

4. Make It Fun

Create a playlist that pumps you up, listen to an audiobook or podcast, or plan a reward for post-run—you earned that smoothie or coffee stop! Turning the run into something to look forward to makes all the difference.

When the run is fun, motivation comes naturally.

5. Mix It Up

Feeling burned out? Try intervals, hills, or even a short strength session instead. It still counts as training, and it keeps your routine from feeling stale.

Keep your routine fresh and exciting—your future self will thank you.

6. Remind Yourself Why

Remember your why. Is it crossing that finish line, improving your health, or enjoying the challenge? Visualizing race day (hello, cheering crowds and that epic AIH medal) can reignite your motivation.

Hold on to your ‘why’—it’s what gets you to the finish line.

Final Mile Thoughts

Not every run will be easy—but showing up, even when it’s tough, is what builds strength, grit, and confidence. So the next time you don’t feel like running, try one of these tips and see where your feet take you. And if you need a goal to keep you going, the 2026 Austin International Half is waiting—sign up today and let’s get moving!