Top 9 Training Tips For New York City Marathon

At the 2022 New York City Marathon, greater than 50,000 partakers will be arrayed at the get-go on November 6 to undertake the 26.2-mile race meandering through the five different sections of the city.

Running the NYC Marathon is quite difficult, yet it can bring out the best of you through your determination.

This marathon is renowned around the planet due to its awe-inspiring views of the surrounding cityscape, the lively enthusiasm of the spectators, and the incredible conclusion in Central Park.

Rather than relying on your watch to set your pace, it is advised that you run the New York Marathon according to the topography, as it has more rolling hills than other major marathons such as Berlin and Chicago.

By undertaking this, you will be liberated from assumptions associated with PR – despite the fact even though-ility that you could reach a personal record, with the competitors running alongside you and the enthusiastic audience motivating you to the end. Savour the high and low points, absorbing all the enchanting moments of a marathon in the centre of New York City.

Although she had grown up close to Boston, runner Shalane Flanagan decided that New York City was the place to attempt her first marathon in 2010—and after seven years, she won the competition, concluding a 40-year delay during which no American female had triumphed in the open division.

Her most preferred marathon in New York City was not even that.

The victory was incredibly significant for me, my relatives, and my squad. Flanagan, 41 years old and a Mastercard Global Ambassador, emphasizes that it was particularly remarkable when in 2021 he accomplished six marathons in 6 weeks, of which the last one in New York was the most remarkable.

She is included among a group of athletes who are making the company more committed to creating a health and wellness network.

Returning to the track after the coronavirus outbreak over the United States, the globe, and New York was truly amazing. It was an occasion commemorating physical well-being and being in one another’s presence again, and that was truly invaluable.

That’s far from Flanagan’s only priceless NYC moment.

The marathon has gifted her with countless experiences, from hearing the city’s iconic song play as she began the race, to the overwhelming support of the people alongside the course vibrating her with enthusiasm as she ran, to watching her little boy greet her at the end line in 2021.

The variety of experiences she has encountered has only solidified her faith that the TCS New York City Marathon is one race like no other. The speaker, who has won an Olympic silver medal, is saying this.

Need a little extra help conquering the course? Here are some tips.

1. Know your “why”

Flanagan encourages above all that one look beyond typical training, nutrition and pacing approaches when getting ready for a race. Rather, it’s a mindset. She stresses that figuring out your aim before you start will power you through hard times.

It could be necessary to come up with 26 various reasons why you are running, so that you can consider one per mile, or else you can opt for a great motivation which can assist you the entire race. As a result, she recommends forming an exact response to the inquiry, Why am I doing this?

She states that a person may pursue something they have set their sights on for different reasons, such as to be a role model for their children, enhance their physical well-being, or simply feel satisfied. Many people run for deep and personal reasons. Explore your motivations thoroughly and keep a supply of questions on hand so that you can turn to them in times when the urge to carry on has abated.

2. Consider your longest training run a dress rehearsal

If the marathon is imminent, likely, you have already completed your most extended training run. Flanagan suggests that people who have their sights set on running in the NYC race in 2023 should take advantage of running for long distances in the time ahead.

She states that the essential aspect of marathon training is the extended jogs. “Those are dress rehearsals for the race. That is the point when you can adjust your diet, fluid intake, rest, and apparel.

Flanagan suggests trying out shorts and arm sleeves as a way to prevent friction and maintain your body temperature on the day of the race.

At this time, you can work out what is optimal for a warm-up, she suggests. You may do better with a brief, five-minute jog and some breathing exercises rather than a complicated set of dynamic stretches.

Testing these elements will help you discover what is most efficient for you if you are running for a long time.

During your training, you may realize that an energy gel is essential for getting to the 15-mile mark, and not drinking enough fluids the day before a prolonged running session may leave you with increased muscle pain.

Holding a dress rehearsal before a race can be extremely beneficial as it can help decrease any pre-race anxieties because you now know that you possess a plan that is specifically designed for you.

3. Know the route

If you don’t enjoy being taken by surprise with gradients and bends along a running route, then Flanagan suggests taking a thorough look at the course so you can be mentally and physically prepared.

For example, she states that when running the NYC Marathon, the only hills that pose a difficulty are the four bridges you have to cross – Verrazzano-Narrows, Ed Koch Queensboro, Pulaski, and Willis Avenue – which might be a relief for those less familiar with the area.

Once you get to Central Park, the last stretch of the race is only around five kilometres to the finish line.

She talks about her preference to study a marathon map before the race, noting that seeing the major milestones can give her a sense of progress throughout the marathon.

4. Stay focused on where you are

Although the cheering of fans and spectacular views of the city were motivational, as well as the feeling of solidarity with the other runners, you might still find yourself struggling at some point. It might be a seventh of a mile, a twentieth of a mile, or right near the conclusion.

Flanagan is familiar with a humbling experience, as she had to come to a halt and stroll the rest of a marathon only 800 meters from the finish. Combating the urge to give up frequently requires concentrating on what is immediately coming up.

She states that in a marathon, mirroring reality, it can be too daunting to constantly be considering events further down the line. If you are worrying about the amount of work you still have to do, it might seem like an overwhelming amount. Instead, try to live within the mile you’re in. Consider increasing your distance by just a single block, reaching the next hydration station, or seeing a buddy of yours at mile 23. That divides the marathon into achievable sections.

Do not start the race at a speed too fast or you may risk crashing late in the race.

Flanagan states that it is typical to become enthusiastic at the commencement of a race and let anxiety control the speed, yet this can tire you out before the conclusion. She recommends running at a slower rate initially in the first part of the race and gradually escalating your speed thereafter.

5. Taper wisely

It is not advisable to attempt to visit every attraction in New York City the weekend before your event. This weekend, use your legs for running, not for sightseeing, so take as much rest as possible.

Set a limit on how long you’ll spend when visiting the expo, focusing on getting your race information and having a quick look around, but don’t dedicate too long to strolling.

Later on, carry out tasks that don’t require a lot of physical effort. Why not take some time to savour a cup of joe or tea in Times Square, dive into a book in Central Park, or take in a Broadway show (just don’t be out too late!). Don’t forget, the marathon will take you around all five boroughs!

6. Conquer the hills

Many people do not believe that NYC has hills, yet the marathon track gives the racers considerable altitude changes- starting with a hill when they cross a bridge. What is the best way to deal with hills when running a marathon? Conserve your energy.

Many runners will strive to retain their speed when running up inclines, but if they do this, it can zap their energy by the twentieth mile (which is when the race really begins).

Going up a hill requires a considerable effort and many times this exertion leaves you too worn out to capitalize on any downslopes. View your cycling (or mountain climbing) journey as a cyclist (or mountaineer) would and take advantage of the altitude to maximize your energy expenditure.

Climb the hill at an even tempo instead of a fixed speed. Lessen the length of your step, swing your arms, and don’t be reluctant to let other people running near you pass you (you will overtake them when the competition continues). When you reach the summit, lean into it, lengthen your stride, and let gravity take over.

Refrain from behaving recklessly on the descents; stay within the level of effort that feels comfortable in the present. Meaning, don’t race too hard down the Verrazano Bridge!

We guarantee you will have the most enjoyable experience ever when you climb hills, and you’ll be thankful for that energy during the later stages of the race when you can “go fishing” (we’ll discuss that more in a bit).

7. Dress for success

Prepare by bringing multiple layers of outdated clothing or items you don’t mind getting rid of- old blankets or sleeping bags could be used too- for the preliminary period of waiting on Staten Island. It may require some time outside waiting, depending on when your competition begins.

Do not bring any items of worth as you will have to discard any additional clothing at the commencement of the race. Visit the Salvation Army close to the date of your run to get some garments that you are okay with abandoning.

Feeling the chill of the morning air is not enjoyable, but it can expend a lot of energy which can hurt your performance before the start of the competition.

Bringing along some garments that will keep you warm and dry is also recommended when you are done with the race since your body temperature will drop rapidly once the competition has ended.

An alternative method to keep yourself warm is by using an air-activated warmth patch such as ThermaCare on your lumbar region (which provides your body with heat); wearing a pair of gloves, a hat, and a plastic bag for protection should it suddenly rain; and gathering with a group of people while sitting down to share the warmth.

8. Pass the time at the start

Experiencing the NYC Marathon is both thrilling and demanding, particularly as it begins with a wait on Staten Island. Bring a covering to sit on and take a break from standing.

Relax your mind by reading a newspaper or book on your phone, remain concentrated and practice breathing exercises with Pranayama (my favourite), or make a relaxing/inspiring playlist.

Network with regional runners to find out more about the route and the municipality they are so passionate about. Discover what is necessary to keep New York City functioning daily.

It may take some extra effort to adjust to the later start time when it comes to pre-race meals, however, it is achievable if you prepare in advance.

Have a light meal when you wake up, and set your watch to go off two to three hours before the race starts so that you can have your usual pre-race meal in the area where it takes place. You’ll stay in tune with the timing your internal clock is used to, and you’ll have a full tank of energy when the race starts.

9. Eat the elephant one bite at a time

The NYC Marathon is renowned for the abundance of people cheering runners on, as well as its hilly terrain, bridges, and lengthy paths.

Positioning oneself at the beginning line on the Verrazano Bridge can cause a good amount of trepidation, and it is important to correctly remember your plan when facing the situation. Analyze the course map, partition the course into five sections, and then concentrate exclusively on the segment you’re traversing at the moment.

Side notes

It’s great to have a race goal, but be sure to take in the experience.

The thrill of the thousands of supporters, the electric energy, the massive pack of competitors, the structures and cities, the whirring of helicopters above, and the stunning view of Central Park – the ultimate metropolis is behind YOU.

Thank the ones who got you there.

You certainly got a lot of backing in your preparation and during the competition. Be sure to extend gratitude to all those people who supported you while you raced to the end in Central Park, including friends, family, coaches, and fellow runners.


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