Roberto’s Best Marathon Training Tips
This article is by Roberto Mandje, NYRR's Senior Advisor of Engagement and Training. Stay tuned for more training advice from Roberto, coming soon!
It’s summer, and time to train for the TCS New York City Marathon or any goal race you’re planning this fall.
Marathon training has many challenges, but we’ve got you covered! Follow these tips to get started training smart and set yourself up for a great race.
Tip 1: Find Your “Why”
What’s the reason you’re embarking on this journey? Your “why” will serve as your North Star, giving you motivation to get out the door or to hang in there through challenges. Be it fitness, performance, your bucket list, or to honor a person or cause, keep your why front and center—in a journal, on a post-it note, shared through your social media—so you hold yourself accountable and feel the support of others. Your why will carry you through to race day.
Tip 2: Get Your Running Gear
If you can, visit a specialty running store and get fitted for running shoes. Ideally, this will include some type of gait analysis to determine the level of support you need. Be sure to mention you’re training for a marathon. For a deeper dive into choosing the best shoes, check out this blog post.
Warm-weather running apparel should be made from synthetic tech fabrics that wick moisture away from your skin, keeping you cooler. Light-colored tops absorb less heat than dark clothing. Avoid cotton and wool, as they don’t breathe well and can trap heat and moisture. Wear a light, quick-drying hat or visor to block the sun and absorb sweat.
Tip 3: Set a Training Schedule
Establish a weekly structure that allows for optimal training and recovery. Marathoners typically run 3-5 days per week and gradually increase the total minutes or miles run each week and the distance of their longest run, which they do every 1-2 weeks. You’ll have fun seeing your fitness progress week over week! Experienced marathoners can pepper in workouts such as tempo runs, fartleks, hills, and intervals.
For more information on marathon training visit our Runner Resource Center - Marathon Training.
Tip 4: Build Your Community
If you have access to a running group, I recommend joining one. It’s easier and more enjoyable to log miles—especially long runs and workouts—with others. If there isn’t a suitable group in your area, find an online training program such as NYRR Coaching Lab by Runcoach. Being part of a training community will help not just with guidance but will also provide support and accountability.
The NYC area is home to an abundance of running clubs. Check out NYRR's directory of local running clubs that meet in or around the NYC area and compete in NYRR races, and connect with individual clubs about membership.
Tip 5: Listen to Your Body
Marathon training is mentally and physically tough, but don't ignore your body’s feedback. I always say it’s better to be 10 miles undertrained than one mile overtrained, so when in doubt, pause and listen to your body. Learn the difference between soreness, which is common when first starting up training, and pain, which continues—and may worsen—even after you’ve adapted. For more injury prevention/treatment advice, check out this blog post.
So, you’ve got your purpose, gear, schedule, tribe, and guidance to stay healthy. Get out there, have fun, and stay tuned for more tips to come!
