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Training Tips

Expert running advice from NYRR coaches.

INCREASE YOUR
SPEED
STUART
CALDERWOOD

Increase Your Speed

  • You'll like looking at your running watch when the temperatures cool down in the fall. Don't be afraid to run faster in your speed workouts and tempo runs than you've been running in the summer; the heat and humidity won't be slowing you down any more.

  • Runners need more clothing when temperatures drop below 50 degrees. A hat becomes valuable for retaining your body heat, and lightweight gloves will keep your fingers from becoming uncomfortably cold.

  • "Warming up" is literal: warmer muscles are looser and less prone to injury. When the mercury drops, taking more time to prepare for a run with dynamic stretching and insulating those muscles with close-fitting tights or compression gear will lessen the chance of strains.

Stuart Calderwood has coached runners of all levels, from beginners to Olympic Trials qualifiers, for more than 30 years. He currently coaches the Central Park contingent of NYRR Group Training.

DON'T LOSE YOUR
DISCIPLINE
MELANIE
KANN

Don't Lose Your Discipline

  • The decrease in daylight hours can wreak havoc to our internal clocks, so make sure to make every effort to keep your sleep schedule regulated during this time. Resist that temptation to hibernate in the darker mornings by setting an extra alarm or recruiting some running buddies to meet you in the early morning hours. This extra bit of accountability will go a long way towards helping you accomplish your training goals.

  • As temps drop and we head into the holiday season, many of the healthy summer routines we’ve set can go right out the window. Stay on top of your game by doing some simple meal prep and planning at the beginning of each week so you have healthy fueling options ready and waiting for you when you get home after a long, busy day. A healthy, pre-planned meal is almost always going to be a better option than that last-minute takeout order placed when you’re already tired and hungry.

Melanie Kann is a lead coach for NYRR’s Group and Virtual Training programs and has worked with thousands of runners through both platforms in preparation for races of varying distances all around the world.

STAY SAFE AND
MOTIVATED
GORDON
BAKOULIS

Stay Safe and Motivated

  • As daylight hours shorten, you’re more likely to be running at twilight or in the dark. Wear reflective gear (or at least bright colors) and a headlamp, foot lights, or other gear to help make you more visible. Stay on sidewalks or in parks that are closed to vehicular traffic.

  • As you approach a goal race such as a marathon or half marathon, be sure to reduce your mileage in the final few weeks before your big event. In the final week, do only short, easy runs and take a couple of days off from running completely. This is known as tapering, and it allows your body to recover from your hard training and your muscles to store glycogen to fuel you for your big event.

  • Fall is a busy time of year as the school year begins and community/civic responsibilities ramp up. In addition, the cooler weather and shorter daylight hours may reduce the appeal of regular runs. Stay motivated to keep up your running routine by signing up for a race, finding a group of friends, a club or class to run with, or connecting to a fit and active community on social media.

Gordon Bakoulis is an 8-time NYRR Fred Lebow Runner of the Year, and twice finished among the top 10 women in the New York City Marathon.

TAKE ADVANTAGE
OF THE IN-BETWEEN TEMPS
ROBERTO
MANDJE

TAKE ADVANTAGE OF THE
IN-BETWEEN TEMPS

TAKE ADVANTAGE OF THE IN-BETWEEN TEMPS

  • With Autumn comes crisp weather, the changing of the leaves and an opportunity or rather a need to change up your running routine. With less daylight you’ll have to be more disciplined about when you run. Be it mornings, afternoons or evenings, a bit of creativity will need to be applied in order to adjust to the dwindling daylight. 

  • Break your week down into manageable segments and days. Designating certain days as morning, afternoon or evening runs will provide the much-needed structure to battle the shorter days and allow you to face each week with a plan in hand.

  • Autumn is a perfect in-between season for those who struggle with both the summer heat and winter cold. Transitional gear for this season is a must-have. You can’t go wrong with long sleeve shirts that are breathable, moisture wicking and made of synthetic materials. A lightweight running vest can also provide versatility when you’re out for a run and the temps are dipping. Lastly, a light packable waterproof windbreaker is a great choice for a myriad of conditions you’ll typically face in autumn.

Roberto Mandje is an Olympic distance runner, a fitness model, and the Manager of Runner Training, Education and Products at NYRR.

  • New
    New Balance NYC Marathon Fan Tee, Athletic Grey

    NYC Marathon Fan Tee

    Men's NYRR Gear

    $29.99

    Men's NYRR Gear

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    New Balance NYC Boroughs Tee, White

    NYC Boroughs Tee

    Men's NYRR Gear

    $29.99

    Men's NYRR Gear

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    New Balance NYC Marathon Logo Finisher, Black

    NYC Marathon Logo Finisher

    Men's Short Sleeve Shirts

    $29.99

    Men's Short Sleeve Shirts

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  • New
    New Balance NYC Marathon Q Speed Waterproof Jacket, Black

    NYC Marathon Q Speed Waterproof Jacket

    Men's Jackets & Hoodies

    $199.99

    Men's Jackets & Hoodies

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    New Balance NYC Marathon Medal Graphic Tee, White

    NYC Marathon Medal Graphic Tee

    Women's The Official NYRR Gear

    $29.99

    Women's The Official NYRR Gear

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    New Balance NYC Boroughs Tee, White

    NYC Boroughs Tee

    Women's NYRR Gear

    $29.99

    Women's NYRR Gear

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    New Balance NYC Marathon Verrazzano Tee, Black

    NYC Marathon Verrazzano Tee

    Women's Women's NYRR Clothing

    $29.99

    Women's Women's NYRR Clothing

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    New Balance Men's FuelCell Echo NYC Marathon, Black with Orca

    Men's FuelCell Echo NYC Marathon

    Men's Neutral Cushioned

    $114.99

    Men's Neutral Cushioned

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  • New
    New Balance 200 NYRR, Pigment with Chambray & Moonbeam

    200 NYRR

    Men's Slides

    $29.99

    Men's Slides

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    New Balance Women's FuelCell Echo NYC Marathon, Black with Orca

    Women's FuelCell Echo NYC Marathon

    Women's Neutral Cushioned

    $114.99

    Women's Neutral Cushioned

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  • New
    New Balance 1500v6 NYC Marathon, Eclipse with Hi Lite & Lapis Blue

    1500v6 NYC Marathon

    Women's Racing Flats

    $124.99

    Women's Racing Flats

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  • New
    New Balance 200 NYRR, Pigment with Chambray & Moonbeam

    200 NYRR

    Women's Slides

    $29.99

    Women's Slides

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New York Road Runners & New Balance

We are proud to team with NYRR, one of the world’s leading running organizations, to create amazing opportunities for athletes around the world to experience running in New York City.

For questions and needs regarding NYRR merchandise purchased in 2016, please contact info@seemerch.com.

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