How to Prepare for Your Virtual Half Marathon

If you have a virtual half marathon on your race calendar, use these tips to run your 13.1 miles anytime and anywhere in the world. Our virtual races are part of NYRR Virtual Racing Powered by Strava and by registering and running you’ll be part of a global community of runners. You can register for free or at a paid tier that may 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.

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?
• You can make your run a part of your training for the in-person or virtual TCS New York City Marathon by logging your 13.1 miles as part of a long training run. You may choose to run at your goal marathon pace or go for an all-out effort to simulate racing conditions.
• Scout out your route. If you're doing the Virtual United Airlines NYC Half, consider including a bridge to simulate the Manhattan Bridge on the in-person route. For the Virtual RBC Brooklyn Half, mimic the in-person race course with a hilly first half and flat second half. 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, including hydration you'll carry with you or receive on course.
• 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. 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. 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.