Proper Form

Running Tip #8. Proper form results in efficient running and faster times. Rather than fixing everything, work on each of these separately:

Torso: Shoulders back & relaxed, arms swinging toward center from closer to waist position than chest, elbows creating 75-90 degree angle, very slight forward lean

Foot strike: Feet strike under your knee. Aim for mid-foot strike vs. toe or heel, landing on balls of feet is good if you've built up the foot strength.

Stride rate: Avoid long, loopy strides and increase your turnover, targeting 180 steps/min. Speed = stride rate x stride length. Higher cadence will naturally help your foot strike too.

Test Your Fitness

Running Tip # 7. Guest tip from Bill Rodgers, also known as "Boston Billy" who won the Boston & NYC marathons each 4 times and is a former American record holder. Bill is now 70 years old, and I had the honor of meeting him last year during the inaugural Shay marathon in Boise, Idaho. Bill says to do a 1/2 marathon about a month before to test your fitness. A good race provides a powerful mental lift.

In addition, with 3 weeks to go before the race, add progressive speed to your final long run, doing the last 7-10 miles slightly faster than your marathon pace . Learning how to increase effort when struggling is huge for the marathon.

Train Faster to Run Faster

Running Tip #5. After building mileage, speedwork or interval training is key to setting a personal best time. My favorite marathon specific workouts are Yasso 800s and mile repeats. Shorter intervals like 400s are good early in the season and during taper.

Speed improves running economy, makes marathon pace feel easy peasy, and spices up your training routine. No pain, no gain!

Pace Yourself!

Running Tip #2. "Pace yourself" is easy to say but difficult to do! Set a realistic goal pace based on training, and start at least 5 seconds / mile slower. Force yourself to check your pace despite adrenaline and ability to run faster. Ease in to your goal pace after the first 10k, control through the next 20k, knowing you can pick it up the last 10k and finish strong.

I have learned to improve pacing both by trial and error as well as volunteering as a coach, guide, and pacer with Achilles International, where I have helped pace several of my athletes to beat their goal times at the NYC Marathon.

Know the Course

Running Tip #1. You should adapt your training based on the race course. If there are hills, eat hill repeats for breakfast with a side of gels. Increase your cadence and shorten your stride as you climb. Let your body loose on downhills while catching your breath. If there are turns, run tangents better than Pythagoras would.

The NYC marathon is deceptively hilly with 4 bridges and a gradual but grueling climb up 5th Ave before you hit Central Park. Make an effort to train the course for mental and physical confidence on race day!

15 Marathon Tips

Here's a list of many marathon tips I have shared with athletes. I will be elaborating on them during 26 days of running tips leading up to the NYC marathon this year!

1. Don't overeat the day before. A big meal is a myth. Have simple food & avoid too much dairy and fiber.
2. Stick to your nutrition plan. Water + Power Gel (more salt) / 4-5 miles. Use caffeine strategically.
3. Use parallel lacing on shoes to reduce pressure & prevent stress fractures.
4. Get your body and mind ready with a few "strides" or 100 meter pickups before the race.
5. Have a phrase like "Easy, Light, Smooth" or "Smile :)" to recall each mile.
6. Avoid long, loopy strides to prevent fatigue & injury. Improve your cadence to at least 180 steps/min.
7. Pain is inevitable. Run to overcome pain & replace it with something wonderful. Suffering is optional.
8. Start slow & finish strong. Easy to say but difficult to do!
9. Exerting yourself to the fullest within individual limits: essence of running & metaphor for life.
10. Keep moving after the race. Continue to hydrate and make sure to get some protein within 30min of finishing.
11. Make running a habit- have a "reward" in mind (chocolate milkshake) and isolate the "cue" (time of day).
12. Run a race in costume. For the fans & the challenge. A reminder not to take things too seriously.
13. Rest is a good thing. Running is high-impact, know when to let your body recover, esp. after a big race.
14. The only way to run faster is to train faster. Find a track & do 800s, w/ 400 easy jog after each.
15. Run YOUR pace. Don't chase the person who passes you if it's not part of your plan.

Before a Race

Tapering is common practice.  This consists of reduced mileage and calories but still a few anaerobic workouts.  Similar to the belief in easy jogging the day after a marathon, it can be good to do light running or exercise, one or two days before a race, for mental and physical confidence.

Avoid experimenting with meaty, gassy, spicy or hard-to-digest foods. Stick to carbs (pasta!), veggies and some good fats and protein for a normal size meal. A lot of dairy generally doesn't sit well prior to racing.

The most obvious and important ritual is to hydrate as early as 48 hours before, mainly water plus electrolytes, to help prevent dehydration, cramping, and any heat-related conditions.  

Double check race logistics, gear and transport. Finally, sleep early for 7+ hours but don't stress if you end up getting less...adrenaline and a little caffeine will make up for it!