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The Hip Flexor Stretches You Didn’t Know You Needed

Let’s be real for a second. After a run, do you actually take the time to stretch? Or do you grab a drink, scroll your phone, and move on with your day? Most of us are guilty of skipping this step, but here’s the truth. Tight hip flexors can seriously mess with your running comfort and performance.

Why Your Hip Flexors Matter

Your hip flexors help lift your knees and move your legs forward. That makes them key players in every single stride. But they also get tight from the stuff you do when you’re not running—like sitting at your desk, driving, or lounging on the couch.

When your hip flexors are tight, your stride can get shorter. Your lower back might feel achy. And your risk for injury quietly starts to rise.

Five Simple Hip Flexor Stretches Every Runner Should Try

  1. Kneeling Hip Flexor Stretch
    Step one foot forward into a low lunge. Drop your back knee to the floor, gently tuck your pelvis, and shift your hips forward. This stretch targets the deep hip flexors and feels amazing after any run.
  2. Low Lunge with a Twist
    Start in a low lunge. Place your opposite hand on the floor and twist your torso toward the front leg. This move opens the hips and gives your spine a nice release too.
  3. Pigeon Pose
    From a plank position, bring your right knee forward and rest it in front of you. Stretch your left leg straight back. Fold forward over your front leg and breathe into the stretch. This is a runner favorite for loosening tight hips and glutes.
  4. Standing Quad and Hip Stretch
    While standing, bend one knee and grab your ankle behind you. Keep your knees close together and press your hips gently forward. This stretch targets both the front of your thigh and your hip flexor in one easy move.
  5. Bridge Pose
    Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling while squeezing your glutes. This one stretches the front of your hips and strengthens your backside too.

Make the Most of Your Stretching Time

Hold each stretch for at least 30 seconds
Breathe deeply and let your body relax
Stretch after your run when your muscles are warm
Add these moves to your regular routine and your hips will thank you

Keep Running Strong

You do not need to spend a ton of time stretching, but just a few minutes after a run can help your body recover faster and feel better. When your hip flexors are loose, your stride feels smoother and your whole body moves more freely. So take a moment, breathe, stretch it out, and get ready to crush your next run.

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Morning vs. Evening Running in Austin: What’s Best for You?

Whether you’re training for the Austin International Half or simply enjoying the miles, choosing the best time of day to run can make a major difference in performance, enjoyment, and consistency. In a city like Austin—known for its early sunrises, warm evenings, and active outdoor culture—both morning and evening runs offer unique perks. So, when is the best time to lace up and hit the road?
Let’s break it down.

The Case for Morning Runs

Cooler Temps and Clear Trails

Morning runners in Austin often get to enjoy cooler temperatures—especially in the warmer months. With summer highs regularly climbing above 90°F, getting out before 8 AM can be the difference between a refreshing jog and a sweltering slog.

A Motivating Start to the Day

Running before work or school provides a mental and physical boost that can set a positive tone for the entire day. Many runners say that ticking off their run early gives them a sense of accomplishment and reduces the chance of skipping a workout later due to surprise meetings or fatigue.

Fewer Distractions, More Consistency

Austin’s scenic trails, like the Ann and Roy Butler Hike-and-Bike Trail, are quieter in the morning, making for a more peaceful experience. Morning runs also encourage routine—train your body to get up and go, and your training consistency may soar.

The Benefits of Evening Runs

More Energy, Faster Splits

Your body is naturally more awake and warmed up later in the day. Many runners report feeling stronger and running faster during evening workouts. It’s also easier to schedule more intense training like intervals or tempo runs when your energy reserves are full.

A Chance to De-Stress

Running after work is a great way to decompress and shake off the stress of a long day. Whether you’re pacing through Mueller Lake Park or gliding down Shoal Creek Trail, an evening run can be a meditative ritual.

Social Miles

Evenings are often prime time for group runs and social miles. Organizations like Austin Runners Club and The Trail Foundation host evening meetups where you can find a community, accountability, and post-run tacos (this is Austin, after all).

Middle Ground: The Golden Hour

If you can’t decide, try running at sunrise or sunset—both times offer magical light, moderate temps, and beautiful views of the city. Sunset runs along the Longhorn Dam are unforgettable during training season.

Choosing What’s Right for You

There’s no universal best time—only the best time for you. When deciding, consider:
  • Work/life schedule: Choose what you’re most likely to stick with.
  • Austin’s seasonal weather: Summer mornings or winter afternoons?
  • Your training goals: Easier to run fast when fully awake?
  • Your vibe: Peaceful sunrise solitude or end-of-day social strides?

Final Word

Training for the Austin International Half is a journey—make it yours by finding the rhythm that fits your life. Whether you’re watching the bats take flight from the Congress Avenue Bridge or chasing sunrise over Lady Bird Lake, what matters most is that you’re out there, chasing your goals.
So—morning or evening? There’s only one way to find out: try both. And we’ll see you at the finish line.
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Austin International Half Partners with HotelPlanner for 2026 Event

Delivering Seamless Lodging Solutions for a World-Class Race Weekend in Austin

The Austin International Half, formerly known as the 3M Half Marathon, is proud to announce its partnership with HotelPlanner, a leading travel technology platform specializing in customized hotel booking solutions. As the Official Hotel Provider for the 2026 race, HotelPlanner will offer participants, spectators, and race staff exclusive access to curated lodging options for the event weekend, scheduled for January 18, 2026.

This collaboration ensures a seamless travel experience for all attendees, providing a wide array of accommodation choices through HotelPlanner’s user-friendly booking platform. Whether seeking group reservations, flexible booking terms, or affordable options near the race course, travelers can rely on HotelPlanner for a stress-free stay.

“HotelPlanner understands the unique needs of endurance athletes and event travelers,” said Eleanor Stein, Sales and Junior Partnership Manager for the Austin International Half. “Their partnership helps us deliver a seamless, all-in-one race weekend experience—from the starting line to check-in. We’re excited to give our runners and their supporters an easy way to stay connected to the action in Austin.”

The 2026 race weekend begins with a two-day Health and Fitness Expo, held January 16–17, followed by the main event on Sunday, January 18. Through the Austin International Half’s dedicated HotelPlanner page, runners and fans can explore and reserve accommodations across the city’s most energetic and scenic areas.

Known for its vibrant atmosphere, the Austin International Half course winds through some of the city’s most iconic neighborhoods and concludes at the steps of the Texas State Capitol. The event features live music, a fast, mostly downhill course, and the lively Finish Line Festival, complete with photo ops, a beer garden, and a full Austin experience. Registration for all distances is open at DownhillToDowntown.com.

 

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 HotelPlanner: HotelPlanner, a leading travel technology company that combines proprietary artificial intelligence agents (HotelPlanner.ai) and a 24/7 global gig-based reservations and customer service network. The HotelPlanner platform provides comprehensive hotel booking services to individuals and groups worldwide. With a vast network of hotels and a user-friendly interface, Hotel Planner makes it easy to find and book the perfect accommodations for any type of travel.

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Why the Austin International Half Course Is Great for First-Timers

If you’re thinking about signing up for your first half marathon, the Austin International Half should be at the top of your list. Whether your goal is to cross the finish line for the first time or snag a personal record (PR), this race offers a unique blend of speed, scenery, and spirit that makes it ideal for first-time runners.

A Fast, Downhill Course That Works in Your Favor

One of the standout features of the Austin International Half is its net downhill course. From start to finish, runners enjoy a gradual descent that takes the edge off fatigue and gives you an advantage when chasing your goals. The elevation profile is forgiving, allowing you to settle into a rhythm early and maintain momentum throughout.

This course has become a destination for PR-chasers from all over the country. Runners return year after year, knowing the layout is designed to help them run their fastest race yet. If you’ve been training hard and are ready to test your fitness, this is the perfect stage to shine.

Cool January Weather = Prime Racing Conditions

The race takes place in January, when Austin’s weather is at its best for distance running. Expect cool, crisp air and low humidity, which helps reduce fatigue and overheating. For first-timers, this means one less variable to worry about. You can focus on enjoying the race and achieving your goals, instead of battling the heat.

High-Energy Atmosphere with Live Music

Running 13.1 miles is a big deal—why not celebrate every step of the way? The Austin International Half features live bands along the course that keep spirits high and legs moving. These performances provide just the right energy boost when you need it most and make the miles fly by. It’s part race, part music festival, and 100% unforgettable.

Celebrate Big at the Finish Line Festival in Downtown Austin

Crossing the finish line is just the beginning. The Finish Line Festival in downtown Austin is the ultimate reward for your hard work. You’ll be welcomed with cheers, music, food, drinks, and a vibrant atmosphere that captures the city’s unique charm. Whether you’re celebrating a new PR or your first-ever half marathon, this post-race party is the perfect way to cap off your accomplishment with friends, family, and fellow runners.

Join the Movement

Whether you’re local to Austin or traveling in for your debut, the Austin International Half delivers a world-class experience in a welcoming, high-energy environment. You’ll run fast, feel supported, and make memories that’ll last long after you cross the finish line.

Ready to make your half marathon debut?

Register now and take the first step toward your PR—or just your first 13.1!

3 Healthy Habits to Build Before You Begin Training for a Half Marathon

Are you gearing up for the Austin International Half Marathon? Before you lace up your running shoes and dive into your training plan, it’s important to lay a solid foundation. Building healthy habits now will set you up for a successful, enjoyable, and injury-free race season. Here are three essential habits to start today:

 

1. Prioritize Consistent Sleep

 

Quality sleep is the unsung hero of athletic performance. Aim for 7–9 hours of restful sleep each night to allow your body to recover, repair, and recharge. Good sleep habits help regulate hormones, boost your immune system, and improve mental focus—crucial for both training and race day. Try to stick to a regular bedtime, limit screen time before bed, and create a calming nighttime routine.

 

2. Hydrate Early and Often

 

Proper hydration is key for every runner, especially in Austin’s warm climate. Start tracking your daily water intake now, aiming for at least half your body weight in ounces each day. Carry a reusable water bottle, add hydrating foods like fruits and veggies to your meals, and pay attention to your body’s thirst cues. Building this habit before training ramps up will help you avoid dehydration and keep your energy levels steady.

 

3. Build a Balanced Nutrition Routine

 

Fueling your body with the right foods is just as important as logging miles. Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Establish regular meal times and experiment with pre- and post-workout snacks to see what works best for you. A balanced diet will support your training, speed up recovery, and help you feel your best on race day.

 

Ready to Start Training?

 

By focusing on these three habits—sleep, hydration, and nutrition—you’ll create a strong foundation for your half marathon journey. Start building them now, and you’ll be well-prepared to tackle your training plan and cross the finish line at the Austin International Half with confidence!