Run Austin Archives

3M Half Marathon Expo Highlights You Don’t Want to Miss

These expo highlights showcase the must-visit booths

Hello, Running Enthusiasts! As we eagerly anticipate the 3M Half Marathon, don’t miss the action-packed 3M Half Marathon Expo & Packet Pick Up at the Palmer Event Center on the Friday and Saturday before the race. This is your golden opportunity to meet the official pacers, explore a wide range of exhibitors offering exclusive shopping experiences, and participate in fantastic giveaways and discounts.

Plus, keep an eye out for some special surprises that might just make your day! Join us for this pre-race celebration and gear up for an amazing event.

3M Post-it Lounge

Visit the ever-popular 3M Post-it Lounge and add your message to our giant post-it wall. Leave a message of inspiration for a loved one or all participants. Or just sit back and relax before you go another round about the expo. Kids can even join in on the fun with our photo booth.

Photo booths

There will be several fun photo opportunities set up throughout the expo including our GIF photo booth, a larger than life-size version of Blaze, course maps, and more. Visit them all!

Don’t forget to tag us on social @3MHalfMarathon and #DownhilltoDowntown.

Austin Marathon

Visit the Ascension Seton Austin Marathon and chat with their Ambassadors about race day! Thinking about registering for the Austin Marathon, Half Marathon, or KXAN Simple Health 5K? Register at their booth and take advantage of their expo deals. You can even walk away with some cool swag! Rumor has it they are giveaway away free entries as well!

2025 3M Half Marathon Booth

As you exit packet pick-up, make your first stop at our dazzling 2025 3M Half Marathon Booth! Get early registration for next year’s race at our Best Pricing of $79. This is your chance to shimmer and shine, getting a taste of the excitement that awaits in 2025. Don’t miss out on this fantastic deal.

Fleet Feet Austin

Visit our friends at Fleet Feet Austin and snag some gear to get you to the start line and beyond. They will have some Run Austin gear but it is limited so get there as soon as you can. They’ll also have hydration and nutrition from GU for your last-minute needs.

Twenty-Six Two Marathon Club

If this is your first half marathon or you’re chasing your 13.1-mile PR, visit these folks! Meet the runners who will pace you to the finish line! These pacers are veterans and know what they’re doing. Swing by their booth, chat about race day and get your last-minute questions answered.

EIGHT Beer

Runners, get ready to raise a toast to your upcoming triumph! Make sure to swing by the EIGHT Beer booth at the 3M Half Marathon Expo. This is more than just a sampling – it’s a sneak peek into your post-race celebration! Our friends at EIGHT Beer will also be at the finish line for all of our celebrations.

Ascension Seton CapTex Tri

Add a little variety to your running by trying out a triathlon! CapTex Tri is Austin’s only downtown triathlon and features 3 distances including the beginner-friendly Rookie Tri Distance. Or get your friends involved, make it a team effort, and sign for a relay. They have a mystery prize machine full of discounts.

Super Coffee

Before you hit the pavement, stop by the Super Coffee booth at the 3M Half Marathon Expo for a delicious energy boost. Their range of energizing coffees is the perfect pick-me-up, ensuring you’re charged and ready to conquer every mile!

Texas Drain Specialist

Chat with Julian and his team while you make special cheer signs. As an official sponsor of 3M Half Marathon, Texas Drain Specialist is there for you on and off the course. They even have a team you can join that includes free group workouts!

SHRUNK 3D

Capture your biggest and sweetest moments with an exact 3D replica of you, your family loved ones, and pets! Stop by the Shrunk booth to get a 3D replica.

Kerrville Triathlon

TRI your luck and spin the slots at the Kerrville Triathlon Festival booth. This Texas destination triathlon is known for its two day festival complete with 7 different triathlon distances from the beginner Rookie Tri to the 70.3 half distance.

Visit these other booths

Evamor

Sandcastle Seasonings

Verb

Little Guys Movers

Card.io

Go For It Sports

Strong Atheltic

SPIbelt

Race Essentials

Smith Chiropractic

Lifespring

Cap10K

National Running Center

Pinnacle Eye Wear

HiDow

Blog, Running Tips

Optimal Nutrition Strategies: Pre-Race and On-Course Fueling at the 3M Half Marathon

Maximize Your Performance with GU’s Expert Nutrition Planning

Months of training lead up to your pursuit of a personal best at the 3M Half Marathon. To support your efforts, GU Energy Labs, the Official Energy Gel and Chew of the 3M Half Marathon, offers scientifically designed products to boost your energy levels when you need it most.

Revitalize at the GU Energy Zone at Mile 7

Be sure to visit the GU Energy Zone at Mile 7 for a burst of energy! Here, you’ll find GU gels and chews:

Strawberry Chews (with caffeine)
Lemon Sublime Gel (caffeine-free)
Chocolate Outrage Gel (with caffeine)
Salted Watermelon Gel (with caffeine)

Remember, your pre-race preparation is just as crucial as your race-day strategy. Let’s explore some tips to optimize your performance.

Fueling Tips Before Your Half Marathon

In the week leading up to the race, focus on hydrating and increasing your calorie intake, especially carbohydrates. Hydration is key – You can supplement your water intake with nuun hydration, available at all aid stations, to make sure you are getting the electrolytes your body needs to be sufficiently hydrated come race morning.

The Science of Carb-Loading

The Mayo Clinic recommends starting carb-loading a week before the event, increasing your carbohydrate intake to 8 to 12 grams per kilogram of body weight. When you combine carbohydrate loading and tapering your workouts, you can store more energy in your muscles which will give you more energy sources during your event.

Carbohydrate-Rich Foods to Consider:

One slice of bread
A 6-inch tortilla
1/2 cup mashed potatoes or 1/2 medium baked potato or sweet potato
1/3 cup rice
One small apple or two tangerines
2 tablespoons raisins
1/2 cup orange juice
3 cups green beans
1 1/4 cup milk or yogurt

On race morning, aim to eat 2-3 hours before starting to avoid a heavy stomach. If you oversleep, opt for a lighter meal with liquid or gel carbs.

On Course Fueling: Personalize Your Nutrition Plan

We understand that planning your race nutrition can be daunting, so we recommend utilizing the GU Half Marathon Nutrition Planner. This tool helps you customize your nutrition plan based on various factors like your body size, the race’s intensity, and personal preferences.

Here’s how to use GU’s Nutrition Planner

1. Pick your goal finishing time and find out what your average pace will be
2. Use the table to determine your total nutritional need for the event
3. Mix and match your favorite products and flavors, then calculate your totals
4. Make sure your plan meets your body’s demand for each nutritional element

As you count down the days to the 3M Half Marathon, remember that your nutrition is as vital as your training. By following these guidelines and tailoring them to your personal needs, you’ll step up to the starting line with confidence, knowing you’re well-prepared to tackle every mile. Whether it’s your first half marathon or you’re a seasoned pro aiming for a new record, the right nutrition strategy can make all the difference.

We’re thrilled to support you on this journey and can’t wait to cheer you on as you cross that finish line. Remember, the 3M Half Marathon isn’t just about reaching the finish line – it’s about the exhilarating experience, the personal achievements, and the story you’ll tell after conquering those 13.1 miles.

Here’s to a race filled with energy, strength, and unforgettable moments. See you at the finish line!

Blog

2023 July Running Playlist: Your PR-Chasing Soundtrack

The July running playlist is the anthem you need to chase your 13.1-mile PR

We’ve got more tunes for you because Austin is The Live Music Capital of the World. We’re sharing our favorite tunes with you every month so you can train for and chase your half-marathon PR. Often times one song (or several!) can power you through a tough time during an intense workout or a long run. Trust us, we speak from experience! Jam out to the entire July running playlist or take your favorites and make your own list. The July running playlist has the music you need, from AC/DC’s Thunderstruck to one of Texas’ ascending stars, Leon Bridge

Playlist pro tips:

1) drag the July Running Playlist to your ‘Playlists’ section for quick access

2) click the download button so you can listen even if you’re offline

Utilize the July running playlist and these 5 self-care tips to maximize your training. Keep the volume at a level where you can pay attention to your surroundings. It’s important to know what’s going on around you!

Running Tips

Summertime Running Advice Every Runner Should Know

Our summertime running advice will keep you moving during the summer months

With Texas already experiencing some summer-like days, it’s important to take advantage of the remaining cool days and mornings while you can! While the humidity and soaring heat may make it challenging to run, it doesn’t mean you have to stop altogether. Instead, consider using this season as an opportunity to become a better runner while staying safe. In this blog post, we’ll provide you with valuable advice on how to beat the heat and continue running during the summertime. Embrace the challenge to make yourself a better runner and stay safe with our advice. Implement this summertime running advice to beat the heat.

Protect yourself

Image of two women running on a shaded trail. They're following the 3M Half Marathon's summertime running advice to beat the heat while they run.

Trail running is a great way to beat the heat!

If you run when the sun is out, protect yourself from its rays.

apply sweat-proof sunscreen 15-20 minutes before your run or workout
wear a hat or visor to protect your face
rock the shades (protect your eyes from the sun’s rays and glares from other objects)
wear light-colored clothes (dark colors absorb more heat) and sweat-wicking material

Hit the trails

Get off the roads and hit the trails! Austin is crawling with amazing trails that you can run on. Running with nature gets you away from the asphalt (absorbs heat), away from cars and their exhaust, and closer to the trees (that provide shade) and creeks (where you can cool off if needed). Pro tip: if you run with your dog on the trails, obey all city ordinances and make sure you pack water and a bowl (or that the creeks have running water).

Adjust schedule

It’s no secret that the mornings and evenings are cooler than the afternoon. Running/working out when it’s 15-20 degrees cooler can make all the difference. The last thing you want to do is overheat your body. Pro tip: these six tips will help ensure you make your morning run.

Hydrate

Oftentimes the most overlooked tip. Not because people don’t hydrate, but because people don’t hydrate enough. 60-80 fluid ounces is recommended daily depending on body weight. If you’re more active you’ll need to increase the amount. Make sure to incorporate a nice balance of water and a liquid with electrolytes. Adequately hydrating on a daily basis ensures your body has what it needs when you begin sweating during your run/workout.

Cross-train

Yes, cross-training can help you improve as a runner! You don’t have to stop running, but your mileage will decrease when you implement cross-training. This can be as simple as riding your bike on these shaded trails. You could try online yoga, bootcamp workouts, or rock climbing. Remember to apply sunscreen if you’re outdoors. Benefits: increase lung capacity, recovery from a hard run, strengthen muscles, and increase flexibility.

The summer heat doesn’t have to be a barrier to your running routine. With careful planning and incorporating the tips mentioned in this blog post, you can stay safe and still enjoy the benefits of running during the summer months. Whether you’re an experienced runner or just starting out, it’s essential to listen to your body and adjust your routine accordingly. By staying hydrated, wearing breathable clothing, running in shaded areas, and taking breaks when needed, you can continue to challenge yourself and improve your fitness level while beating the heat.

Blog, Running Tips

5 Simple Training Mistakes that You Need to Avoid

Avoid these simple training mistakes and keep things running smoothly

Training for a half marathon is not an easy task, especially if you’ve never run the distance before. But you can do this and we’re here to help! For first-timers and veterans alike, there are 5 simple training mistakes to avoid. This will keep you on track with your runs and help you maximize your training. Life happens, we get it. Focus on what’s in your control. That mindset and avoiding these simple training mistakes will set you up for success during your next 13.1-mile race.

Running too far, too fast

Increasing your mileage during training too fast can put a lot of stress on your body. This can lead to injuries. For that reason, increase your training distances gradually. Start with a solid foundation of low miles and build from there. Some runners recommend the 10% rule, where mileage is increased by less than 10% each week.

Attempting to develop speed too fast

Build speed slowly and in a consistent way. Trying to run fast intervals at the beginning of the training program is likely going to put too much pressure on your body, which is not recommended. After you’ve built a solid base with your distance you’ll get more comfortable running. Now you can start incorporating things like running the last couple of miles of your workout slightly faster. Try basic interval training or fartlek runs.

Not cross-training

Obviously, running is the main and most important part of half marathon training. However, if running is your only form of exercise during training, this can result in injuries or even burnout. It’s important to mix up your training with other activities such as strength training, swimming, cycling, or yoga. This helps balance your muscle groups, build strength, and increase flexibility.

Skipping rest days

One might think that during half marathon training there is no time for rest. But there is! Increased running and exercise do not lead to an increase in preparation. Rest is just as important as running. It allows your body to repair itself and avoid overusing muscles, which can lead to injury. Make sure you follow a training plan that includes rest days. Consider taking Epsom salt baths, getting a massage, or including an extra stretch session on your days off. Pro tip: Be intentional about giving your body the rest it deserves.

Ignoring pain

It is normal for your muscles to be sore after your runs during half marathon training. However, pain is not normal. Pain that gets worse as your run progresses is an indication that something might be wrong. Usually, taking time off helps alleviate pain and prevent an injury from getting worse. However, if the pain doesn’t improve after some time off, seek professional help. Our friends at Ascension Seton Sports Performance can get you back on track!

Your training plan is meant to gradually get you to your goal. There will be bumps in the road. Every runner will tell you that. But if you avoid these simple training mistakes you’ll make your journey that much easier. Cross-train, take your rest days, and seek professional help if you become injured. Have you encountered any simple training mistakes that others should avoid? Let us know in the 3M Half Marathon Facebook Group or on Twitter!

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