NYC Marathon Advice

With two weeks to go until the New York City Marathon, as a first timer or a seasoned veteran, you might be asking yourself what is normal† to feel, and what isn’t normal to feel. Here are some tips to get you through the last 2 weeks before the marathon.

  •  Taper time!
    •  By now, you should be in your taper! One mistake that runners make is training hard right up to marathon day. Your body needs a rest.
    •  Most training programs should peak about 2-3 weeks prior to race day, and then decrease mileage by 50-75% over the next 3 weeks with little to no running in the 2-3 days leading up to the race.
    •  This allows you to go into the marathon with rested legs and restored muscle stores.
  •  Test those sneaks!
    •  Race day is NOT the day to break out those brand new shoes you just bought. You risk blisters and skin breakdown running long distances in brand new shoes.
      •  Make sure to run about 30-40 miles in your shoes before race day. If you haven’t broken out your race day shoes yet- now is the time!
      •  Use a shoe model that you are used to on race day- a shoe that changes your running style can result in injury.
    •  On the contrary, don’t run in shoes you’ve been training in for the last 6 months, either! This increases your risk for injury.
      •  Shoes should be replaced every 300-450 miles.
  •  Should I be stretching?
    •  A recent report from the CDC indicated that static stretching before† exercise does not reduce the risk of injury.
    •  Most evidence exists for dynamic stretching prior to activity.
      •  This involves elongating and shortening the muscles as they move through their full range of motion rather than holding them in one position.
      •  This can include running drills or a light jog prior to activity.
  •  Look out for injury
    •  Notice how your foot sounds and feels as it strikes the ground. Any difference in sound between feet or where your foot lands in relation to your body can predispose you to injury.
    •  Know that as you fatigue, your form is more likely to be compromised.
  •  Why should I see a physical therapist?
    •  A pain that persists more than a few days is a good indicator that you should see a doctor or physical therapist.
    •  A PT can help determine the cause of the problem and identify if a change in form or training will assist and allow the body to repair itself.
    •  Trying to “run through” pain can lead to compensations that can cause further injuries to other parts of the body.
    •  PTs can identify inefficiencies inform through a gait analysis and prevent pain from compromising race day health.
    •  What kind of pain should I see a physical therapist about?
      •  Pain that persists more than several hours after running
      •  Pain that climbs to >3/10 during your run
      •  Sharp pain, or pain that wakes you up at night
  •  Don’t be afraid of strength training!
    •  A huge percentage of runner injuries are ITB syndrome, PFPS, and hamstring strain. Strengthening the glutes can assist in all† of these injuries.
    •  Contact a physical therapist for a safe training plan for your injury!

For more information on running injury prevention or treatment, please contact Evolve Physical Therapy and Sports Rehabilitation at 212-438-1596 or use the “contact us” link on the upper right hand corner of your screen.

Most of all- enjoy the day! The marathon should be a victory lap for your months of hard work and training! Good luck runners!

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