Ready to get running? You've got this! Before you hit the pavement,here are somehelpful tips togetstarted on going the extra mile or training for thenext big marathon in NYC! Learn where torun, cross train, join a running group, and more at NYC Parks.
1. Pace yourself
You don't need to run 10miles on your first day! Take it slow. Commit to a running program that will giveyouenough time to pace your trainingwith no pressure. Start by walking your route; pickup the pace with a light jog, introduceshortinterval runs, then add long-distanceruns to your routine.How can you tell if you need to slow down?When running, you should be able to hold a conversation. If you can't, try scaling back to a light jog or brisk walk.
Best Parks to Go for a Run
Keep and track your pace while enjoying the outdoors by running in a park!Our parks are perfect both for short jogsand long-distanceruns. Opt for the outdoors at some of our best and most scenicparks, from boardwalks and waterfronts to trails, loops, and running tracks.Discover places to run in NYC Parks
2. Run with a group
Need some motivation? Join a running group! Running with others with the same goal in mind helps you keep on track while feeling like you really are a part of a community. You'll learn even more tips about becoming a better runner from your experience and peers.Find a free running group at NYRR's Open Runs
3. Add cross training to your routine
Going the extra mile requires extra strength and flexibility. You'll need to build agile muscles to power your speed. Many runners build strength and flexibility by joining a weight training program, practicing yoga, swimming laps, or by adding cycling to their routine. Explore Cross Training for Runnersat NYC Parks
4. Go for longer runs on your dayoff
Give yourself time to developendurance. Don't put a lot of pressure on yourself to go for a long-distance run on a busy day. Schedule your longer, faster-pacedruns on your more leisure days,so you can really commit to the time and pace it takes togothe extra mile without exhausting your body.
5. Train at an incline
Marathons in New York City are lessflat than outsiders might think! The city’s bridges and hilly roads present a challenge to distance runners. By training on hills, you can learn how to use and conserve energy in time for the big run. Some of our favorite hilly areas to train are: Highbridge Park in Manhattan, The Greenbelt on Staten Island, Van Cortlandt Park in the Bronx, Prospect Park in Brooklyn, and Forest Park in Queens. Or, try out our hiking trails!
6. Listen to your body
Before starting any physical training or workout, you must consult your physician for guidance.
As you train, pay attention to how your body responds to the texture of the road, trail, or running track, how the weather affects your motivation, which songs get you pumped to keepmoving, andhow the intensity of your training makes you feel after your workout and on rest days. Keep a running log and make adjustments as you go.
7. Eat well and hydrate
Drinking plenty of fluids and eating healthy foods help to fuel your workouts. You can shop for healthy, locally-grown organic fruits, vegetables, and seasonings at GrowNYC's greenmarkets year-round. Find a greenmarket near you
8. Find relaxation
Rest days are important for recovering and pacing yourself to prevent injuries. Mental health is just as important as your physical health. Sleep well and practice mindful contact with nature, or add mediation and breathing exercises to your day. Learn moreCoping & Wellness Tips
9. Get used to crowds
Most popular marathons in New York Citymay be intimidating to many runners. By running in crowded areas, you can learn when to feed off the energy of others, and how to set your own pace to avoid burning yourself out early. Central Park is one of the most popular running locations in the city—and of course, it’s home to the famous NYC Marathonfinish line!
10. Get to know your running course
Research where you'll encounter uphills, downhills, turns, and huge crowds along yourroute, so you'll be prepared for what to expect and learn the landmarks for keepingthe right pace.
Good luck!
