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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!
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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.

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Austin International Half Partners with Bare Performance Nutrition as Official Hydration and Gel

Runners to Benefit from BPN’s On-Course Hydration, Nutrition, and Expo Engagement

The Austin International Half, formerly named the 3M Half Marathon, is proud to announce Bare Performance Nutrition (BPN) as the official on-course hydration and gel provider for the 2025 event. Known for their commitment to high-quality, performance-driven nutrition, BPN will be supplying their premium electrolytes and Go Gels at key locations throughout the course, ensuring that participants have the fuel they need to perform at their best on the point to point course. The Austin International Half takes place January 19, 2025 on MLK weekend. 

Runners will find BPN’s electrolytes available at all eight aid stations strategically positioned along the course. Additionally, BPN’s Go Gels will be featured at the designated Energy Zone, providing runners with a quick, convenient source of carbohydrates to sustain their energy levels during the race.

“Austin, Texas – BPN’s home, the city we have built a community in and where we found a love for running. Since 2020, we have been fueling runners all over Austin and have been on a mission to create endurance products specifically formulated to meet the unique demands of endurance athletes. In 2025, BPN will be the official race day gel and hydration sponsor of the Austin International Half. To us at BPN, this is more than sponsoring a race – it is about supporting our home and community”, stated Nick Bare, BPN Founder and CEO. 

In addition to fueling runners on the course, BPN will be providing samples of their BPN Endurance products in participant swag bags, allowing all runners to experience their industry leading endurance supplements first hand. Participants will pick up their swag bag at the Health and Fitness Expo January 17-18, 2025 at Palmer Events Center. The expo is open to the general public as well to engage with BPN in their activation space along with other health and fitness brands.  

“We are thrilled to partner with Bare Performance Nutrition, a brand that aligns perfectly with our commitment to supporting athletes with the best resources available,” said Megan Frausto, Partnership Manager of the Austin International Half. “Their products are trusted by top athletes across the country, and we know our runners will benefit from the quality hydration and nutrition BPN brings to the race.”

The Austin International Half, formerly the 3M Half Marathon, is renowned as one of the fastest 13.1-mile courses in the world. Runners will enjoy a predominantly downhill, point-to-point route that highlights some of Austin’s most iconic locations. The race starts in north Austin and finishes downtown near the majestic Texas State Capitol. Participants can choose to run the half solo or as part of a two person relay team. Registration can be completed online.

 

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 BPN: Our vision is to fuel performance and elevate athletic potential. We obsess over equipping people with the highest quality fuel, authentic creativity, and a team of committed people to Go One More. We are a brand for the committed. Those unwavering in the pursuit of their goals — never accepting mediocrity.

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Austin International Half Set to Host Pro Field With Prize Purse

Prize Purse Totals $10,000 for Half Marathon Distance

The Austin International Half, formerly known as the 3M Half Marathon, is now accepting applications from elite runners to compete for a $10,000 prize purse. On January 19, 2025, thousands of athletes will converge in Austin, Texas, for this popular net-downhill race.

The Austin International Half, renowned for its fast downhill course, has become a top choice for elite runners aiming to test their limits and set new records. The race’s dedication to excellence has drawn a formidable field of elite competitors in the past, setting the stage for an unforgettable competition. 

“We’re excited to host an incredible group of elite runners for the Austin International Half,” said Emily Stevens, athletes services manager of High Five Events. “Introducing a prize purse to the Pro Field Division this year guarantees a showcase of outstanding talent and athleticism, making this year’s race unforgettable.”

For 2025, the Pro Field Division of the Austin International Half Marathon will feature a prize purse of $10,000 for top five male and female elite finishers. Elite runners can also avail themselves of a complimentary entry if they meet the specified standards which can be found on our website.

 

The prize purse will be distributed as follows: 

$10,000.00 

 

  • 1st Place: $2,000.00
  • 2nd Place: $1,500.00
  • 3rd Place: $750.00
  • 4th Place: $500.00
  • 5th Place: $250.00

The $10,000 total prize purse will be equally divided between the men’s and women’s divisions, consisting of $5000 for women and $5000 for men.

Athletes wishing to be considered for the pro field should submit applications through the online form no later than December 31, 2024. Please send any questions to [email protected]. 

 

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.

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2025 Austin International Half Marathon Exhibitor Registration Open

Limited Spaces Available at Expo and Finish Line Festival

Austin, Texas, July 22, 2024 — The Austin International Half Marathon, formerly known as the 3M Half Marathon, is excited to announce that exhibitor registration is now open for the upcoming event’s Health and Fitness Expo, set to take place on Friday, January 17, and Saturday, January 18, 2025, at Palmer Events Center. This highly anticipated event attracts thousands of runners and spectators from around the world, offering exhibitors an unparalleled opportunity to showcase their products and services to a vibrant and engaged audience.

The two day Health and Fitness Expo runs in conjunction with the event’s Packet Pick Up giving exhibitors the chance to engage with participants, their friends and family, and the general public. In addition to the expo, exhibitors can register for a booth at the finish line festival on race day, January 19, 2025. Exhibitors are invited to sell, preview, showcase and sample their products and services.

Megan Frausto, partnership manager for Austin International Half, shared her enthusiasm for the upcoming event, stating, “The Austin International Half Marathon, formerly the 3M Half Marathon, has always been a highlight of the year for both participants and the community, and we are excited to celebrate the event’s rebrand with everyone that joins us for the weekend. We’re thrilled to welcome new and returning exhibitors to our Health and Fitness Expo. This year, we’re focusing on enhancing the experience for everyone involved, creating an exciting atmosphere that celebrates health, fitness, and the city of Austin. Our prime downtown location and exclusive offerings make this an event you won’t want to miss.”

The 2025 Expo will feature over 50 exhibitor booths, exclusively for health and fitness enterprises and similar organizations with an anticipated 15,000 plus attendees over the two days. This event offers a unique platform for businesses to engage with a passionate audience interested in running and health-related products and services. Detailed pricing and booth-related information can be found on our  registration page for those interested in securing a spot at the expo.

The Austin International Half Marathon, formerly the 3M Half Marathon, is renowned as one of the fastest 13.1-mile courses in the world. Runners will enjoy a predominantly downhill, point-to-point route that highlights some of Austin’s most iconic locations. The race starts in north Austin and finishes downtown near the majestic Texas State Capitol.

The popular two person relay team option will also be available again this year. Participants can complete their registration through the official website.

About the Austin International Half: Formerly known as the 3M Half Marathon, the Austin International Half Marathon is a celebrated point-to-point race with over 30 years of history. Participants enjoy a fast, downhill course that finishes in vibrant downtown Austin. Renowned for its net downhill route and expert organization, this event draws athletes globally and embodies Austin’s dynamic culture with its lively post-race festivities.