Austin International Half Ready to Blaze Through Austin This Weekend

Thousands of Runners Gear Up to Set New PRs on One of the Nation’s Fastest Half Marathon Courses

The Austin International Half, formerly known as the 3M Half Marathon will host over 5,000 runners from 47 states and 14 countries for the 31st year of the annual event. This year’s race is set to deliver a memorable celebration of running, camaraderie, and achievement. Mark your calendars for Sunday, January 19, 2025, as Austin welcomes runners back to run Downhill to Downtown.

Participants will enjoy fully sublimated event shirts and swag bags brimming with new items, including a commemorative patch, event running hat, and sponsor-provided samples. The Expo & Packet Pick-Up at Palmer Events Center serves as the prelude to race day, with packet pickup available on Friday, January 17 (1 PM – 7 PM) and Saturday, January 18 (10 AM – 5 PM).   

The race kicks off at 7:30 AM on Sunday, January 19, starting from Gateway Shopping Center in north Austin. Individual participants and two-person relay teams will tackle the 13.1-mile net downhill course, which features a 300-foot drop in elevation. All along the course runners will hear the sounds of 10 live local bands while staying hydrated and fueled with BPN electrolytes and BPN Go Gels.

The Austin International Half Finish Line Festival will be a celebration of the participants and their remarkable efforts. Finishers will receive a spinning medal to commemorate their achievement and can celebrate their Personal Records by ringing the PR Gong. Runners will enjoy snacks filled with H-E-B favorites, post-race hydration, and, for those aged 21 and over, refreshments at the EIGHT Beer Garden. Food trucks will  be on-site for post event bites. The festival will be a hub for sponsors, exhibitors, and the local community to celebrate the Downhill to Downtown spirit.

“We couldn’t be more excited for this year’s Austin International Half,” said Jack Murray, Co-Owner of High Five Events. “With a $10,000 prize purse on the line for our elite runners,, this event is shaping up to be an unforgettable celebration of endurance, community, and the running spirit of Austin. We can’t wait to cheer everyone on as they blaze through the course!”

The Austin International Half has been a staple in the Austin running scene since its inception, attracting runners from across the country to experience the unique course and atmosphere. Blaze, the new mascot, adds an extra layer of excitement to the event, promising an unforgettable celebration for participants, volunteers, and spectators alike. Participants can register on the 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 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.

Quick Guide to Austin International Half

This guide contains a quick look at most of the information you will need for the 2023 3M Half Marathon.

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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!