How to Train for the 2021 TCS New York City Marathon
Congratulations—you’re going to run the 2021 TCS New York City Marathon! Whether you plan to race in person or virtually, we’re here to help you train safely and healthily and arrive at the start feeling confident, and ready for your 26.2.
Running a marathon is an awesome challenge, and the right training plan will prepare you to run strong and steady rather than struggle to finish. Preparing properly for your marathon is also lots of fun and will help you avoid injury.
Here are seven reasons why you should train with a program, coach, or team and tips to find the best option for you.
#1: You’ll Get Access to Expertise
Whether you hire a coach, join a team, or sign up for a training program, you’ll work with running experts. Running coaches usually have years of experience training and racing over a variety of distances, terrains, and conditions, and they’ll share that experience with you. A local coach may have run the race you’re training for—the NYRR Coaching Lab by Runcoach coaches have trained for and run the TCS New York City Marathon and other New York races.
Many coaches also have certification from organizations such as Road Runners Club of America and USA Track & Field. Certified coaches have completed classwork and hands-on training in exercise science, program design, motivation, and other areas and they’ll draw upon that knowledge to guide you on your training journey.
#2: Your Training Will Be Customized to You
A plan that’s customized to your fitness, experience, and lifestyle will be challenging, yet achievable, maximizing your chances of avoiding injury and achieving your goals. In contrast, following a static plan may lead you to push yourself too hard or not hard enough, or leave you feeling frustrated, discouraged, or uncertain when challenges arise.
With NYRR Coaching Lab by Runcoach you provide information on your lifestyle and running background to create a training plan that’s right for you.
#3: You’ll Stay Motivated
Training for a marathon is hard work! You may start with a lot of enthusiasm but find your motivation lagging along the way. Your coach and fellow program participants can keep you motivated through online and in-person interaction. You’ll work together through the tough days and stay focused on achieving your goals.
#4: You’ll Feel Accountable
When you train with a program, your coach and fellow participants will care about you! They’ll encourage you to stick to your training and keep working toward your goals. This attention, care, and concern will help keep you accountable. Many marathoners, especially first-timers, find this accountability to be the greatest benefit of training with a program, team, or coach.
#5: You’ll Become Part of a Community
Marathoners love other marathoners, and a coach or program will connect you to them! You’ll make friends and your training will benefit from this camaraderie as together you share information, knowledge, experience, and insights.
#6: You’ll Push Yourself
A coach or program will give you the confidence and ability to do more than you might on your own. Because your training plan will build your fitness gradually and healthily, you’ll know that you can “go for it” even in the tough workouts as you get stronger from week to week.
#7: You’ll Be Able to Make Adjustments
Life happens when you’re training for a marathon—you may get sick, have a super-busy week at work, or just need a break—and a coach or customized program can work with you to incorporate the changes and keep you moving safely and sensibly toward your goals.
Follow these tips to find a coach or training program that’s right for you:
Shop around. There are lots of coaches and programs to choose from—check out options by talking to other runners and on media. If you find a coach or program that intrigues you, get your questions answered before you commit. Read the NYRR Coaching Lab by Runcoach FAQs for info and answers about this program.
Look for experience and expertise. Find a coach who’s certified and has coached other marathoners. A training program or team should have a solid reputation in your community and include members with running backgrounds similar to yours. Strongly consider a customized program.
If you can’t afford a coach or program right now, check out NYRR's free static plans. You can also find running buddies for camaraderie, motivation, and to share advice.
Remember to have fun on your marathon training journey—you’ve embarked on something special and you’re going to have an amazing experience!
