Get Ready to Run the Virtual NYRR Staten Island Half

It’s time to run the Virtual NYRR Staten Island Half! From October 2 through October 11, you can lace up and run 13.1 miles anytime and anywhere in the world. By signing up and running, you’ll help us honor the iconic borough that hosts the start of the TCS New York City Marathon! If you are racing the Virtual TCS New York City Marathon, the Virtual NYRR Staten Island Half can be a part of your marathon training.

The race is part of NYRR Volvo Virtual Racing Powered by Strava and by registering and running you’ll be part of a global community of runners, all on the same leaderboard. You can register for free or at a paid tier that can help you work toward guaranteed entry to a future in-person NYRR race. Sign up, and confirm that you’ve been joined to the race on the  Strava challenges page.

Whether this is your first time racing virtually or you’re a seasoned pro, here are some tips to help you run strong, have fun, feel connected, and stay safe.

Get Motivated

Many of us find motivation to train by looking toward our next race on the calendar, when we can face off against others and test our limits. These days, we may find ourselves running solo, with no in-person races ahead. However, the unity of the running community is still strong. All around the world, runners are still getting out, logging miles, and appreciating all the joys of running. The Virtual NYRR Staten Island Half is the perfect opportunity to test ourselves and our training and to connect to the greater running community.

Determine Your Course—and Purpose

• Find a route that motivates you. Do you want a peaceful locale to relieve stress or a more stimulating cityscape? A flat route for a fast time or hills to showcase your strength? NYRR Virtual Group Training runner Meirav Azoulay loves that she can choose to run her Virtual Staten Island Half—her first-ever race—either in Central Park or on Long Island. Make sure your route allows you to practice social distancing.
• Make your run part of marathon training. If you’re prepping for the Virtual TCS New York City Marathon or another fall marathon, you can log your 13.1 miles as part of a long training run. “I am using the Virtual Staten Island Half to build endurance for long running,” says Virtual Group Training runner Giulia Guarnieri. You may choose to run the 13.1 miles at your goal marathon pace or go for an all-out effort to simulate racing conditions.
• Scout out a marathon route. You can use your virtual half to firm up your Virtual TCS New York City Marathon course. “I would like to run my marathon along the East River or West Side Highway, so, I'm thinking of using one of those stretches as part of my Staten Island Half route,” says NYRR Coaching Lab runner Patricia Lightell. You might also consider a course run-through on a bike or by car, so you can experience the terrain, especially if it's unfamiliar to you. 

Gear, Hydration, and Fuel

• Check the weather forecast and select your gear accordingly.
• Plan your hydration by following these tips from Hospital for Special Surgery.
• Plan to run in a mask if proper social distancing along your route is not possible. You’ll have to work harder to breathe, so adjust your pace accordingly.
• If you expect to run for more than 90 minutes, plan to consume nutrition along the way. A good rule of thumb is to have some fuel every 45 minutes. Practice fueling during a run before your race to let your body adapt to digesting nutrition mid-run.
• Plan how you want to carry your fuel. You can use a fuel pack, carry product in a pocket or belt, or race in loops so you can grab nutrition and drinks mid-run.

Race Day

• Share your route with family and friends beforehand so they can come out and cheer you on, practicing safe social distancing if they’re not in your household. Sharing the race with others will make it extra-special.
• Make sure your GPS device has enough memory and is fully charged.
• Before you start, turn on your tracking device, acquire a GPS signal, and make sure you’re recording your activity. As you run, check periodically that your device is recording your distance.
• Pace yourself in the early miles, holding back so you can have a strong finish. Without a pack of runners around you, it’s on you to monitor your effort. Aim to feel smooth and controlled. If you wish, pick it up the last 3.1 miles as you approach the finish and kick in the final .1 for a fun, fast finish!

Celebrate and Recover

• Make sure you run a little over 13.1 miles to ensure the activity is counted as a half marathon.
• Save your activity as a Race on Strava and set your privacy settings to “Everyone” so your race will appear in the leaderboard. More tips are here.
• Share your accomplishment on social media.
• Have some fuel and fluid within 30 minutes. A combination of carbohydrates and moderate amounts of fat and protein is best. Remember to rehydrate as well. Plan a meal within two hours of completing your run.
• Treat your body kindly—rest with your feet up, roll and stretch your body, and enjoy the satisfaction of a job well done! Check out Hospital for Special Surgery’s foam rolling tips.
  
  Happy running!