Embracing Fall Training: How Cooler Weather Enhances Your Half Marathon Prep

As the temperatures drop and the air turns crisp, fall brings the perfect backdrop for half marathon training. The cooler weather isn’t just a welcome relief from the summer heat, it’s also an opportunity to boost performance, recover faster, and make the most of your mileage. If you are preparing for your first Spurs Austin International Half or already an experienced runner, fall is your time to shine.

Why Cooler Weather Works in Your Favor

When the heat fades, your body doesn’t have to work as hard to regulate temperature. This means less energy spent on cooling down and more energy going directly toward your performance. Cooler air can help lower your heart rate, reduce fatigue, and make it easier to maintain a steady pace for longer distances. You might even find your long runs feeling smoother and more enjoyable as you train on Austin’s scenic routes surrounded by golden leaves.

Better Recovery, Better Results

Lower temperatures can also speed up recovery. Since your body experiences less heat stress, you are less likely to face dehydration and muscle fatigue after long training sessions. Recovery runs feel easier, and post-run soreness tends to fade faster. Take advantage of this by sticking to a consistent training schedule, and you will notice improvements in endurance and strength as the season progresses.

Fall Training Tips for Peak Performance

To get the most out of your fall training, keep these tips in mind:

  • Layer Up Smartly: Mornings can be chilly, but you will warm up quickly once you start running. Dress in light, moisture-wicking layers you can remove as you go.

  • Hydrate Consistently: Cooler weather can make you feel less thirsty, but you still need fluids. Continue to hydrate before, during, and after your runs.

  • Fuel Wisely: Your body might burn more calories in the cold, so bring along snacks or energy gels for longer runs.

  • Warm Up Properly: Cold muscles are more prone to strain. Take a few extra minutes for dynamic stretches or a short jog before reaching your main pace.

  • Adjust for Shorter Days: As daylight fades earlier, plan your runs in well-lit areas or wear reflective gear for safety.

Make This Season Count

Fall is more than just a change in weather, it is a chance to reset, refocus, and make meaningful progress toward your race-day goals. Lace up, breathe in that crisp autumn air, and enjoy every stride of your training journey.

The Spurs Austin International Half Marathon will be here before you know it. Embrace the season, train smart, and get ready to run your best race yet.

How to Build a Post-Run Recovery Routine

You’ve crossed the finish line, your heart’s still pounding, and the runner’s high is in full swing—congrats! But before you kick back completely, don’t forget that recovery is just as important as the run itself. Whether you’re training for the Spurs Austin International Half Marathon or logging weekend miles, having a solid post-run recovery routine helps your body rebuild, prevent injury, and come back stronger for your next run.

Here’s how to recover the right way:

1. Cool Down Properly

Don’t stop suddenly after your run. Ease your body out of workout mode with a 5–10 minute walk or light jog. This gradual cooldown helps your heart rate return to normal and prevents stiffness or dizziness.

2. Stretch It Out

Dynamic stretching before your run is key, but static stretching afterward helps improve flexibility and reduce soreness. Focus on the major running muscles—hamstrings, quads, calves, glutes, and hips. Hold each stretch for at least 20–30 seconds and breathe deeply.

3. Grab a Foam Roller

Foam rolling can be your best friend for recovery. It helps release tightness, break up muscle knots, and boost blood flow. Spend extra time on sore spots, but roll slowly and gently—this isn’t about pain, it’s about loosening up your muscles.

4. Rehydrate and Refuel

After sweating it out, your body needs fluids and electrolytes to bounce back. Drink water or a recovery drink, and aim to refuel within 30–60 minutes of your run. Go for a balanced mix of carbs and protein—think smoothies, yogurt with fruit, or eggs and whole-grain toast—to help replenish glycogen stores and repair muscles.

5. Rest and Sleep

Muscle recovery happens when you rest. Don’t underestimate the power of a good night’s sleep—it’s when your body repairs tissue and strengthens muscles. On rest days, try light activity like walking or yoga to keep blood flowing without overloading your body.

6. Listen to Your Body

Every runner is different. If you’re feeling unusually sore or fatigued, give yourself an extra day to recover. Taking care of small aches now can prevent bigger injuries later.

Building a consistent post-run recovery routine will not only help you feel better after each run but also set you up for stronger, faster, and more enjoyable miles. Treat recovery as part of your training plan—it’s what keeps you moving forward mile after mile.

Get ready to put these recovery tips into practice when you cross the finish line at the Spurs Austin International Half Marathon this January!

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!