Spurs Austin International Half Unveils Enhanced Exhibitor Experience

The Spurs Austin International Half, formerly known as the 3M Half Marathon, is significantly upgrading its exhibitor program for the 2026 event weekend scheduled for January 16–18.The upgraded program includes streamlined logistics, elevated branding opportunities, and new AI-powered tools to help vendors maximize their impact. Exhibitors will have expanded access to participants, with booths available at both the two-day Health & Fitness Expo and the high-traffic Finish Line Festival. This effort aims to maximize vendor engagement and efficiency during one of Austin’s premier running events.

Central to the improvements is the introduction of advanced technological resources, including a proprietary AI Exhibitor Portal designed as an all-in-one guide for successful planning and execution. Additionally, a new AI booth generator will assist exhibitors in visualizing and optimizing their setups at the Palmer Events Center. Beyond technology, the event has expanded vendor placement, allowing showcasing and selling opportunities at the Expo (Jan. 16-17) and the Finish Line Festival party (Jan. 18). New exhibitor perks include an unlimited $10 off race registration code to invite their communities to Run Austin® and access to an Exhibitor Lounge with refreshments.

To encourage early commitments, the Spurs Austin International Half has implemented a clear, three-phase tiered pricing structure. Booth prices will increase sequentially across three booking periods: Early (May 1–Aug 31, 2025), Regular (Sept 1–Nov 31, 2025), and Late (Dec 1, 2025–Jan 2, 2026). Interested parties seeking details about vendor opportunities at the expo or finish line festival can contact the expo coordinator directly at expo@highfiveevents.com.

 

“We recognize that our exhibitors are essential in making race weekend a success for our participants. By streamlining logistics and investing in smart technology like our new AI tools, we are making the process more efficient, allowing our exhibitors to focus entirely on engaging the thousands of runners who come through our expo and festival.” – Eleanor Stein, Exhibitor Manager

 

About Spurs Austin International Half 

The Spurs Austin International Half, formerly the 3M Half Marathon, is one of Texas’ fastest and most exciting 13.1-mile events. Established in 1995, it features a net-downhill course that winds through Austin’s most iconic neighborhoods and finishes downtown. Runners enjoy a high-energy experience with live music, enthusiastic spectators, and top-tier course support. With PR potential, great swag, and an unbeatable Austin spirit, this event welcomes runners of all levels. Learn more at AustinInternationalHalf.com.

Avoiding Runner’s Knee: How to Strengthen Your Knees and Prevent Injury

Whether you’re logging your first few miles or training for your next half marathon, knee pain can be one of the biggest obstacles for runners. “Runner’s knee,” or patellofemoral pain syndrome, is a common overuse injury caused by stress on the knee joint. The good news? With the right strengthening exercises, form checks, and recovery habits, you can keep your knees healthy and your stride strong.

1. Strengthen Supporting Muscles

Your knees rely on surrounding muscles—especially your quads, hamstrings, glutes, and calves—for stability. Building strength in these areas helps absorb impact and reduce stress on the joint. Try adding these exercises to your weekly routine:

  • Squats and lunges: Build balanced lower body strength and improve alignment.

  • Glute bridges: Strengthen the glutes, which stabilize the hips and knees.

  • Calf raises: Support proper shock absorption during running.

  • Leg lifts: Target the quads without adding too much joint strain.

2. Focus on Running Form

Small adjustments in your stride can make a big difference. Keep your knees slightly bent on impact, avoid overstriding, and ensure your foot lands under your hips—not far in front of you. Maintaining a strong core helps with posture and reduces uneven pressure on your knees.

3. Don’t Skip Warm-Ups and Cool-Downs

Dynamic stretches before a run (like leg swings or high knees) get your joints ready for movement, while static stretches afterward (like quad or hamstring stretches) help maintain flexibility. This routine keeps your muscles loose and your knees better supported.

4. Listen to Your Body

If you start feeling knee pain, don’t push through it. Reduce your mileage, cross-train with low-impact workouts like swimming or cycling, and ice the affected area. Early attention to discomfort prevents small issues from becoming serious injuries.

5. Invest in the Right Gear

Worn-out or ill-fitting shoes can throw off your alignment and add strain to your knees. Replace running shoes every 300–500 miles, and consider a gait analysis at a local running store to find the best shoe for your stride.

Keep Your Knees Strong All Season Long

Knee health is essential to running longevity—take the time to strengthen, stretch, and recover properly so you can enjoy every mile pain-free. Train smart, protect your knees, and you’ll be ready to take on your next challenge with confidence.

Ready to put your training to the test?
Join us at the Spurs Austin International Half Marathon this January 18, 2026 and show off all that hard work.

Running and the Immune System: How to Stay Healthy During Training

When training for a race, it’s easy to get caught up in mileage, pace, and progress—but there’s one more key factor that deserves your attention: your immune system. Staying healthy while training ensures consistency, faster recovery, and stronger performance. Here’s how to keep your immune system running strong through every mile.

1. Prioritize Nutrition

Your body needs the right fuel to power through workouts and defend against illness.

  • Eat a rainbow of fruits and veggies: These are packed with antioxidants, vitamins, and minerals that support immune function.

  • Focus on protein: It aids muscle repair and supports white blood cell production.

  • Don’t skip carbs: They’re your body’s main energy source during endurance training and help reduce post-run fatigue.

  • Hydrate well: Proper hydration helps your body flush out toxins and keeps your systems functioning efficiently.

A balanced diet provides your immune system with the tools it needs to fight off infections while you build endurance and strength.

2. Get Enough Sleep

Sleep is when your body repairs itself—and that includes your immune system. Aim for 7–9 hours of quality sleep each night. During deep sleep, your body produces cytokines, which are essential for fighting inflammation and infection. Lack of rest can increase your risk of illness and slow your recovery between workouts.

If you’re training hard, consider scheduling short naps or adjusting your training plan when you’re not sleeping well.

3. Schedule Rest Days

Rest is not a sign of weakness—it’s a part of smart training. Overtraining can elevate stress hormones like cortisol, which can suppress your immune system. Plan at least one full rest day per week, and listen to your body. If you’re feeling overly fatigued or sore, it may be a sign to back off and let your body recover.

4. Manage Stress

Chronic stress can take a toll on your immune system. Try incorporating mindfulness techniques like yoga, meditation, or even a few minutes of deep breathing each day. Reducing mental stress supports both physical recovery and immune strength.

5. Stay Clean and Prevent Germ Exposure

When training in groups or using shared equipment, wash your hands regularly and avoid touching your face. If you feel a cold coming on, don’t push through—take a day off to rest and recover before it turns into something more serious.

6. Listen to Your Body

A sudden dip in energy, poor sleep, or lingering soreness can be early warning signs of immune fatigue. Adjust your training accordingly—sometimes skipping a run today means coming back stronger tomorrow.

Stay Strong and Consistent

A strong immune system is just as vital to your training as a solid workout plan. By fueling properly, resting well, and managing stress, you’ll not only stay healthy but also perform your best on race day.

Looking for your next race challenge? The Spurs Austin International Half  is the perfect way to put your training to the test. Join us on January 18, 2026, and take on Austin’s scenic, net-downhill course!

Speed Work: Incorporating Intervals to Boost Your Pace

If you’re looking to shave seconds—or even minutes—off your race time, it’s time to add interval training to your routine. Speed work isn’t just for elite runners; it’s one of the most effective ways for anyone to run faster, build endurance, and feel stronger on race day.

What Are Intervals?

Interval training alternates between short bursts of high-intensity running and recovery periods of easy jogging or walking. Think of it as controlled speed play—pushing hard for a set time or distance, then recovering just long enough to go again.

A simple example:

  • Run: 400 meters (1 lap around a track) at a fast pace

  • Recover: 200 meters easy jog or walk

  • Repeat: 6–8 times

This cycle of effort and recovery teaches your body to handle higher speeds and recover more efficiently, ultimately helping you sustain a faster pace during your next race.

Why Intervals Work

Intervals challenge your cardiovascular system and improve your VO₂ max, which is your body’s ability to use oxygen during intense exercise. The more efficiently your body delivers oxygen to your muscles, the longer you can maintain speed.

They also help:
✅ Build muscle strength and power
✅ Improve running form and stride efficiency
✅ Train your mind to handle discomfort during hard efforts

How to Add Intervals to Your Training

If you’re new to speed work, start small—once a week is enough. Try these beginner-friendly workouts:

  • Short Intervals: 8 x 200 meters at 5K pace with 200-meter jog recoveries

  • Long Intervals: 4 x 800 meters at 10K pace with 400-meter jog recoveries

  • Time-Based: 6 x 1 minute hard effort with 1-minute easy jogs

Always include a warm-up (10–15 minutes easy running plus dynamic stretches) and a cooldown (easy jog and light stretching).

The Payoff

With consistent speed work, you’ll notice faster paces feel easier, your endurance will skyrocket, and your confidence on race day will soar. It’s not about running hard all the time—it’s about training smart and giving your body the stimulus it needs to perform.

Ready to put your speed to the test? Incorporate intervals into your weekly routine and feel the difference as you crush your next goal pace!

The Importance of Stretching: Best Pre-Run and Post-Run Stretches for Half Marathoners

Whether you’re logging your long run miles or heading out for a recovery jog, stretching is one of the simplest ways to keep your body strong, mobile, and injury-free. For half marathoners, a regular stretching routine can make a major difference in how you feel during training and how quickly you recover after tough workouts.

Why Stretching Matters

Running engages major muscle groups—especially your hamstrings, quads, calves, and hips. Over time, these muscles tighten from repeated use, limiting your range of motion and increasing the risk of strain or imbalance.

Stretching helps by:

  • Improving flexibility: Looser muscles move more efficiently, helping you maintain good running form.
  • Preventing injury: Targeted stretches reduce tightness that can lead to common runner issues like IT band syndrome or shin splints.
  • Aiding recovery: Gentle stretching after a run promotes blood flow, helping your muscles repair and recover faster.

Pre-Run: Dynamic Stretching

Before you run, your goal is to warm up and prepare your muscles for movement. Dynamic stretches—active movements that mimic running—get your blood flowing and joints ready.

Try these before you hit the road:

  1. Leg Swings: Hold onto a wall and swing one leg forward and backward 10–15 times. Repeat side to side.
  2. Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10–12 steps.
  3. High Knees: Jog in place while lifting your knees toward your chest for 30 seconds.
  4. Butt Kicks: Lightly kick your heels toward your glutes for 30 seconds to warm up your hamstrings.

These movements boost circulation and prep your body for the effort ahead.

Post-Run: Static Stretching

After your run, focus on static stretches—holding each position for 20–30 seconds to release tension and improve flexibility.

Here are a few go-to post-run stretches:

  1. Standing Quad Stretch: Pull one foot toward your glutes, keeping knees close together. Switch legs.
  2. Hamstring Stretch: Sit on the ground with one leg extended, reach toward your toes, and hold.
  3. Calf Stretch: Step one foot back, keeping your heel on the ground and front knee bent.
  4. Hip Flexor Stretch: In a lunge position, drop your back knee and press your hips forward gently.
  5. Figure Four Stretch: Lying on your back, cross one ankle over the opposite knee and gently pull your leg toward your chest.

Breathe deeply and take your time—this is your opportunity to unwind and support recovery.

Make Stretching a Habit

Consistency is key. Aim to include dynamic stretches before every run and static stretches afterward. It only takes a few minutes, but the benefits add up mile after mile—helping you stay limber, strong, and ready to conquer your next race.

Your body will thank you at the finish line!