Habitual Routine: The Long-Distance Runner's Podcast

After the one-year anniversary of the global pandemic hitting New York City, the NYRR team discusses the journey for runners returning to exercise post COVID-19. From a training perspective in our “How” segment, Coach Annick and Coach Roberto chat with Dr. Jordan Metzl, a sports medicine physician at Hospital for Special Surgery, about how any runner living through this global pandemic should approach running or getting back to running post COVID with their health and safety top of mind.

In our “Why” segment, Shaquana chats with Ann Scanlon, a Florida-based runner who was diagnosed with COVID-19 last fall. Ann discusses her symptoms, motivation, and plans to run the Virtual United Airlines NYC Half and cross the finish line nearly six months to the day from her diagnosis. She heard from every doctor she saw that she wouldn’t run again, but as a native New Yorker she was determined to prove them wrong, and she did.

Thanks to our partners at TCS and Hospital for Special Surgery for supporting this episode of the podcast.

TCS is proud to be New York Road Runners’ premier partner and Official Technology Sponsor of the Virtual United Airlines NYC Half. When reality is virtual, This Run unites us. Stay connected and experience exclusive race content, including “Sounds of the Streets”—an energizing race day playlist and audio experience, our virtual medal, a spectator toolkit, and more by downloading the Official Virtual United Airlines NYC Half app, Powered by Tata Consultancy Services.

Take your training to the next level with HSS Sports Performance services through special promotional pricing available exclusively to NYRR members by emailing hssperformance@hss.edu or calling (646) 797-8005.

In episode two, the NYRR team discusses two experiences of running as a woman. From a training perspective in our “how” segment, Coach Annick and Coach Roberto discuss the role the menstrual cycle plays in sport performance by chatting with Dr. Ellen Casey from Hospital for Special Surgery to dive deeper in the science of period tracking.

In our “why” segment, Shaquana chats with Coach Asteria Howard, former member of the Bolivian and Venezuelan national teams and current NYRR Team for Kids and Striders coach. Asteria discusses her drive to win as a girl growing up in Bolivia, her international running career, and her lifetime of coaching runners of all ages and abilities.

Learn more about Hospital for Special Surgery's Women's Sports Medicine Center.

Follow Coach Asteria Howard.

Thanks to our partners at New Balance and Mastercard for supporting this episode of the podcast.

Get your New York City Gear for anywhere. Shop the United Airlines New York City Half collection at newbalance.com. Available for domestic purchases only within the United States.

Let three of the world’s top marathoners motivate you to get running. Head over to priceless.com and search "New York Road Runners" to learn more.

In episode one, the group explores motivation from two perspectives. First, through the lens of the athlete and motivation, Coach Annick and Coach Roberto discuss and break down the challenges of running and provide practical and specific ways to stay motivated.

Second, Shaquana, a program coordinator at NYRR, chats with Gary Corbitt, a running historian and the son of Ted Corbitt, the founding president of New York Road Runners and a pioneer of long distance and ultra running. Ted amassed over 200,000 miles in his running career and kept meticulous notes on his training and performance. Shaquana and Gary discuss Ted's “why” and the motivation behind the miles.

Follow Gary Corbitt.

Check out Gary’s work at tedcorbitt.com.

Check out our Rising New York Road Runners Virtual Events.

On the 12th and final episode of Habitual Routine, join Coach Annick Lamar as she chats with marathon legends and New York City Marathon champions Shalane Flanagan and Meb Keflezighi. Shalane and Meb provide last-minute tips to help you prepare for your virtual marathon on the final weekend of racing by exploring two specific topics: being present in racing and the trials and tribulations of marathon running.

Both champions deep-dive into how presence—often called “being in the moment”—has allowed them to make it through their very best and most challenging marathon performances. In addition, they discuss how as former professional athletes, they now have the opportunity to reflect and open up a bit more about the human and emotional elements of marathon running beyond the physical training.

Follow Shalane Flanagan on Instagram.

Follow Meb Keflezighi on Instagram.

Experience high-quality sound — without headphones. That’s the magic of Bose Frames Tempo: high-performance sport sunglasses with a revolutionary Bose Open Ear Audio™ design that allows you to hear your music and your surroundings at the same time for a workout unlike any other. With a sweat- and weather-resistant design, a durable, lightweight nylon frame, and soft, silicone nose pads, Tempo is designed for comfort and performance. It’s the sound you expect from Bose with everything you need from sport sunglasses. Visit bose.com to learn more.

Want to run the 2021 TCS New York City Marathon? Title sponsor, Tata Consultancy Services, is giving away an entry to one lucky runner! To enter, download the official Virtual TCS New York City Marathon app, take a selfie wearing a virtual medal and tweet it with three tags: @TCS_NA, #ThisRunNYC and #Sweepstakes by November 2. No purchase necessary and rules are at on.tcs.com/sweeps.

On the 11th episode of Habitual Routine, join Coach Annick Lamar as she provides all the necessary preparation in a full race-day checklist to prepare you for a successful Virtual TCS New York City Marathon. Annick uses the collective learnings from our first season, focused on virtual marathoning, to discuss the categories of race logistics (including a nutrition chat with Abbott Nutritionist Pamela Nisevich Bede), mental preparation, and finally, as you will be your own official race timer, a super important breakdown of your “tech list, checklist.” Then, Annick chats with Jacqueline Murphy, multi-time virtual marathon finisher, to discuss her reflections and best practices that will surely assist and inspire you with your own race-day preparations.

Follow Pamela Nisevich Bede on Instagram.

Follow Jacqueline Murphy on Instagram.

TCS is proud to be New York Road Runners’ premier partner and title sponsor of the Virtual TCS New York City Marathon. When reality is virtual, This Run unites us. Stay connected and experience exclusive runner and spectator content by downloading the Official Virtual TCS New York City Marathon app, Powered by Tata Consultancy Services.

Be a part of the Virtual TCS New York City Marathon festivities—without running 26.2 miles! Between October 25 and November 1, take on the Virtual Abbott Dash to the Finish Line 5K anytime, anywhere in the world.

On the 10th episode of Habitual Routine, join Coach Annick Lamar as she breaks down the physiological and mental benefits of tapering as you near the end of your virtual marathon training. First, Annick chats with Heidi Skolnik, MS, CDN, FACSM, from The Women’s Sports Medicine Center at Hospital for Special Surgery, to deep-dive into what exactly is happening to your body during the tapering period why and how it will benefit your marathon performance and enjoyment. Then, Annick chats with professional runner Steph Bruce about the obstacles that might pop up during this final window of training and how to mentally manage them to help you prepare for your virtual race day.

Learn more about Sports Performances Services at Hospital for Special Surgery.

Follow Steph Bruce on Instagram.

This year the TCS New York City Marathon is going virtual. It may look different, but the spirit of the race runs on. Gear up for race day with the lightweight and aggressive FuelCell RC Elite. Pairing the high energy return of a FuelCell midsole with the efficiency of a carbon fiber plate, this racing flat is a smart choice for half to full marathon racing. The shoe has a streamlined synthetic upper, with a comfortable traditional collar. Minimal overlays help to keep the weight low while providing strategic support. Stay tuned for official race gear as well as a custom version of the New Balance FuelCell RC Elite shoe.

The Achilles Mongolia Chapter is organizing a physical marathon for the Virtual TCS New York City Marathon with one hundred members, guides and volunteers. Join to support and watch these incredible athletes on their virtual marathon journey with live streaming coverage beginning at 9:00 p.m. EST on Saturday, October 23rd on Achilles International's social channels.

On the ninth episode of Habitual Routine, join Coach Annick Lamar as she helps you assemble your support crew with the help of Joseph Gray, 18-time United States national champion and two-time World Mountain Running champion.

Coach Annick and Joseph define what a support crew does and who you need in it, but first they advise you to reflect on yourself as a runner: Do you need people to show up for you on race day physically or emotionally—or maybe a mix of both? Then, they deep dive into how to logistically plan for assembling your team: how to ask, how to prepare them, and most importantly, how to express gratitude and bring your support crew along for the journey. With years of experience assembling crews, Joseph provides a master class in successfully planning and executing this integral component of your virtual marathon preparations.

Follow Joseph Gray on Instagram.

As you get ready to take on the Virtual TCS New York City Marathon, Gatorade Endurance is working to make sure you're prepped for a great race day! In place of your typical on-course experience, Gatorade Endurance is offering our runners a 25% discount on products to keep you fueled and hydrated. Visit Gatorade's website to receive a personalized bib, product discount, and tips on how to properly fuel. Once you enter your name and claim your virtual bib, you’ll receive access to a discount code to purchase products like Endurance Formula and Energy Gels to round out your fueling plan.

On the eighth episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss the art of virtual racing. The coaches are joined by 17-time Paralympic medalist and 23-time Abbott World Marathon Majors champion Tatyana McFadden.

Coach Annick, Coach Roberto, and Tatyana break down “the art of racing” and explain why it is applicable for every runner. Every runner can become a better racer—whether that means getting faster, improving technique, or deepening their enjoyment of the racing experience. The team discusses all the key practices to help you successfully complete your Virtual TCS New York City Marathon.

Follow Tatyana McFadden and check out Tatyana in her newest film, Rising Phoenix, available now on Netflix.

Volvo Cars is eager to rally the collective spirit of runners across the globe to make this marathon as special as ever – and you can be a part of it. Register today to run the Virtual TCS New York City Marathon and enter for a chance to win the Volvo Car of your dreams. Visit RunforVolvoCars.com for more information.

On the seventh episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they help you build your dream virtual marathon course. The coaches are joined by industry veteran Ted Metellus, Vice President of Events at New York Road Runners and Technical Director of the TCS New York City Marathon.

Drawing on Ted’s 20 years of experience organizing endurance events, the three break down how to build a virtual marathon route and discuss all the logistics step by step from creating your personal start village to building a theatrical and celebratory finish line. This episode is essential for all virtual marathoners to really assess their needs as a runner and begin to plan to ensure an incredible Virtual TCS New York City Marathon experience.

As you gear up for the Virtual TCS New York City Marathon, planning your route has never been easier with Strava.

Strava subscribers can get personalized route suggestions in the app, or use the web to plan runs with a whole new suite of easy-to-use features. If you’re not currently a subscriber, get your free trial by going to: strava.com/subscribe/nyrr-virtual-races.

On the sixth episode of Habitual Routine, join Coach Annick and Coach Roberto as they discuss how to make gains in your training by creating strategic frameworks around rest, recovery, and nutrition.

Beyond the miles on the roads and trails, these three elements are integral to making you a better, healthier, and happier runner. In the first interview, we go to class with Professor Ward, who teaches statistics at Brigham Young University and also happens to be a 2016 Olympian and Honey Stinger Hive Platinum Athlete. Jared helps us break down actual strategies for you to think about and practice in your own rest, recovery, and fueling.

In our second interview, we chat with Molly Huddle, Gatorade Endurance athlete and two-time Olympian, about her approach to running holistically and how that has made her a better athlete. Molly provides practical insight into fueling for a virtual marathon, and also discusses how being an athlete has helped her find a voice and become an advocate for change in our running community.

Want to jump to a segment?
4:00 – Interview with Jared Ward
31:50 – Interview with Molly Huddle

Follow Jared Ward on Instagram.
Follow Molly Huddle on Instagram.

As you gear up for the Virtual TCS New York City Marathon, our partners at Gatorade Endurance and Honey Stinger want to continue to provide you with the proper hydration and fueling on your runs:

• Get 20% off all Gatorade Endurance products using code “TRACK20”
• Receive 20% and free shipping on your next order with Honey Stinger using code “Run2020”

On the fifth episode of Habitual Routine, join Coach Annick and Coach Roberto as they discuss the most important run in your weekly marathon training schedule: the long run.

The coaches break down the long run in two ways this week—first, they chat with Emily Sisson, New Balance athlete and 2:23 marathoner, about the physical and mental importance of the long run in training. Emily, who is running the 2020 Virtual TCS New York City Marathon, talks about how some things in training come naturally while others are more challenging (professional runners have obstacles, too!), and offers the much-needed reminder to be kind to yourself in pandemic training.

In the second segment, the coaches hit the proverbial trails with Mario Mendoza, a professional trail and ultra runner. The group discusses the unique parallels between trail/ultra running and virtual marathoning. Mario provides specific guidelines on how to prepare for a long run nutritionally, how to build routes to mimic your future race course, and how to recruit and assemble your perfect crew (canine and human!).

Want to jump to a segment?
3:24 – Interview with Emily Sisson
21:47 – Interview with Mario Mendoza

Follow Emily Sisson on Instagram
Follow Mario Mendoza on Instagram

On the fourth episode of Habitual Routine, join Coach Annick and Coach Roberto as they discuss what everyone has been lacking these days: motivation. In a world where motivation is waning and difficult to summon, the coaches begin with a discussion on motivation from a scientific and philosophical perspective with Alex Hutchinson, Outside magazine contributor and New York Times’ bestselling author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

In the second segment, the coaches discuss the practice of motivation with two extremely driven, dedicated and inspirational runners, Hellah Sidibe and Angela Gonzalez.

Hellah Sidibe is a vegan athlete and former professional soccer player who strives to inspire and change lives through his platform and his life experiences. Hellah started a run streak three years ago and chronicles his journey on YouTube, where he has more than 200,000 subscribers. Angela Gonzalez is a coach with NYRR’s Run for the Future and Team for Kids programs, as well as an NYRR cyclist who has helped thousands of runners cross the finish line of the TCS New York City Marathon over many years.

Want to jump to a segment?
4:45 – Interview with Alex Hutchinson
30:03 – Interview with Hellah Sidibe
46:47 – Interview with Angela Gonzalez

Follow Alex Hutchinson on Instagram and purchase your copy of New York Times’ bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance from a local bookseller.
Follow Hellah on Instagram and on YouTube.

On the third episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they talk about the subject no runner ever likes to think about, but which happens to everyone at some point in their journey: injury.

The coaches break down the injury journey from three unique perspectives: the athlete, the coach, and the medical professional.

We first discuss the physical and emotional process of injury with professional runner and NYRR staffer Mary Cain. Mary provides a candid peek into the process of recovering from a 2018 stress fracture.

Secondly, we talk about how a runner can mentally cope, manage, and thrive through the process of injury with NYRR coach, New York City DOE school social worker, and Columbia University adjunct professor Priya Seshan.

Finally, we discuss the biological process of injury and provide tangible advice you can follow to prevent injuries during your virtual marathon training with Anil Nandkumar, Physical Therapist at Hospital for Special Surgery Sports Rehabilitation & Performance.

Want to jump to a segment?
3:14 – Interview with Mary Cain
25:28 – Interview with Priya Seshan
41:41 – Interview with Anil Nandkumar

For more expert advice, follow Anil and head to Hospital for Special Surgery to check out their performance services.

Have you been enjoying this show, but have some thoughts on how we can help your virtual marathon journey? Send us a voice message—this show is for you! Head to anchor.fm/habitualroutine and leave us your message.

On the second episode of Habitual Routine, join Coach Annick and Coach Roberto as they dive deep into the why of your marathon training plan with a mini biology lesson focusing on the importance of rest.

Then, join two guests: Coffey, a filmmaker, activist, pacer coach, and the founder of Define New York Run Club and Running To Protest; and Victoria Fortune, a social impact leader and Define New York Run Club runner, as they talk about the importance of a coach in a marathon training journey and why representation matters in running.

This conversation addresses the systemic changes that need to happen in society and the running community. Coffey and Victoria remind that we have so much room to improve for the running community to be the welcome space we hope it to be, but as Victoria notes, “There are more commonalities that we have than differences.” We hope this episode resonates with you as a runner. Creating a more inclusive and diverse environment will help make running better.

Want to jump to a segment?
2:22 – Biology of Recovery
18:06 – Interview with Coffey and Victoria Fortune

If you want to learn more about Coffey and Victoria, please follow them on Instagram.
Victoria: @vicmofo
Coffey: @thatcoffeyboy
Follow Define New York Run Club: @DefineNewYorkRunClub
Follow Running To Protest: @RunningToProtest

Watch Coffey’s film, About the People.

In the first episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss how and why you should run the Virtual TCS New York City Marathon this fall.

First, the team will deep dive into the five virtual marathon necessities to make your journey successful, and then will be joined by future Virtual TCS New York City Marathon finisher and Host of NPR's Wait, Wait... Don't Tell Me! Peter Sagal as he begins his training journey. (The interview with Peter Sagal starts at the 21:56 mark of the podcast.)