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Training Tips

Expert running advice from NYRR coaches.

MEET UP,
SUIT UP
STEVE
MURA

Meet up, suit up.

  • Spring is the perfect season to find new running friends. Head to your local running store or area races to find like-minded people to run with. Having a training group helps build your confidence and makes the miles go by a lot faster.

  • Have plans to run a fall half or full marathon? Spring is the right time to try out a new model of shoe. Head to your local New Balance store to find a model that works well for you. Once you do, buy a few for your training cycle.

  • Make sure you have the spring/summer clothing you need. Stock up on moisture-wicking items, including socks to avoid chafing and blisters. Light-colored hats and sunglasses will also help as the days get longer.

Steve is a eight time marathon runner with a personal record of 3:03. He has been coaching NYRR Group Training and NYRR Virtual Training for five years and coached thousands of runners around the world.

DRESS SENSIBLY,
EAT LOCALLY
MELANIE
KANN

Dress sensibly, eat locally.

  • Don’t be surprised if your runs start to feel little harder than usual as the arrival of spring brings warmer temps. Allow some time for your body to acclimate and base your runs on effort rather than forcing a fast pace. You’ll soon start to see the paces you’re used to.

  • Long springtime runs may start out cool but warm up by the finish, so dress in light layers that you can remove as needed. Look for items that pack into themselves for easy carrying, such as the NB Lightweight Packable Jacket.

  • Eat seasonally. As loads of fresh, in-season produce become available, visit your local farmers market and look for fresh fruits and veggies such as baby lettuces, asparagus, berries, peas, and radishes—all chock full of nutrients to help you fuel for and recover from your runs.

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.

KEEP YOUR
FEET HEALTHY
GORDON
BAKOULIS

Keep your feet healthy.

  • If you switch from indoor treadmill running to outdoor running in the spring, do so gradually. Treadmill running and outdoor running work the muscles and joints in slightly different ways; making an abrupt switch can put you at risk for injury.

  • Looking to ramp up your running as the weather warms up and daylight hours lengthen? Be sure to avoid sudden or drastic increases, which can lead to injury. A good rule of thumb is to increase your total weekly mileage by no more than 10 percent a week.

  • Spring is a great time for a fresh pair of kicks, especially if you can’t remember the last time you replaced them. Visit a running specialty store to ensure you get the correct size and type of shoe for your foot. Make a note of when you start wearing new shoes and plan to replace them again after 300-400 miles.

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.

ENJOY THE
SCENERY
ROBERTO
MANDJE

Enjoy the scenery.

  • Spring gives us more daylight to work with, which offers the perfect opportunity to visit different running routes and locations. The change of scenery from the limited options of the darker and colder months can rejuvenate your training.

  • In a similar vein, the increased daylight hours can provide the opportunity to do doubles (run twice) on some days. Just be sure to introduce the extra running gradually to let your body adjust.

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

  • New
    New Balance NYC Marathon Training Short Sleeve Tee, MT03641MAG

    Men's NYRR Gear

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  • New Balance Pride Run For Love, MT01661QWT

    Pride Run For Love

    Men's NYRR Gear

    $29.99

    Men's NYRR Gear

    Expand
  • New Balance Pride Love Is Love, MT01660QBK

    Pride Love Is Love

    Men's NYRR Gear

    $29.99

    Men's NYRR Gear

    Expand
  • New Balance Pride Singlet, MT01298QMLT

    Pride Singlet

    Men's NYRR Gear

    $49.99

    Men's NYRR Gear

    Expand
  • New Balance RFL Impact Run 5 Inch Short, MS01241BBK

    RFL Impact Run 5 Inch Short

    Men's Performance

    $49.99

    Men's Performance

    Expand
  • New Balance RFL Printed Impact Run Singlet, MT01233BBWP

    RFL Printed Impact Run Singlet

    Men's NYRR Gear

    $49.99

    Men's NYRR Gear

    Expand
  • New Balance Boroughs Run NYC, MT01680QBK

    Boroughs Run NYC

    Men's NYRR Gear

    $29.99

    Men's NYRR Gear

    Expand
  • New Balance RFL Impact Run Short Sleeve, MT01234BLST

    RFL Impact Run Short Sleeve

    Men's NYRR Gear

    $49.99
    Available in colors

    Men's NYRR Gear

    Expand
  • New Balance NYC Marathon Q Speed Jacquard Short Sleeve, MT01259MHC
    Available in colors

    Men's NYRR Gear

    Expand
  • New
    New Balance NYC Marathon Q Speed Fuel Jacquard Short Sleeve, WT03261MNCR

    Women's NYRR Gear

    Expand
  • New
    New Balance 5th Ave Mile Singlet, WT03390HBK

    5th Ave Mile Singlet

    Women's NYRR Gear

    $49.99

    Women's NYRR Gear

    Expand
  • New
    New Balance NYC Marathon Q Speed Bra Top, WB03269MRGV

    NYC Marathon Q Speed Bra Top

    Women's Sports Bras

    $64.99

    Women's Sports Bras

    Expand
  • New Balance NYC Marathon Training Short Sleeve Tee, WT03641MPGM

    NYC Marathon Training Short Sleeve Tee

    Women's NYRR Gear

    $29.99

    Women's NYRR Gear

    Expand
  • New Balance RFL Impact Run Tank, WT01232BBK

    RFL Impact Run Tank

    Women's NYRR Gear

    $44.99

    Women's NYRR Gear

    Expand
  • New Balance Popular Brooklyn Half Printed Impact Run Short Sleeve, WT01235FLOR

    Popular Brooklyn Half Printed Impact Run Short Sleeve

    Women's NYRR Gear

    $26.99 (reg $54.99) $26.99 $54.99
    Available in colors

    Women's NYRR Gear

    Expand
  • New Balance Popular Brooklyn Half Transform 1/2 Zip, WT01137FAG

    Popular Brooklyn Half Transform 1/2 Zip

    Women's Performance

    $34.99 (reg $69.99) $34.99 $69.99

    Women's Performance

    Expand
  • New Balance Popular Brooklyn Half Q Speed Jacquard Short Sleeve, WT01255FLWD

    Popular Brooklyn Half Q Speed Jacquard Short Sleeve

    Women's NYRR Gear

    $24.99 (reg $49.99) $24.99 $49.99
    Available in colors

    Women's NYRR Gear

    Expand
  • New Balance RFL Impact Run Short Sleeve, WT01234BLOR

    RFL Impact Run Short Sleeve

    Women's NYRR Gear

    $49.99
    Available in colors

    Women's NYRR Gear

    Expand
  • New Balance Popular Brooklyn Half Finisher, WT01638FAG

    Popular Brooklyn Half Finisher

    Women's NYRR Gear

    $14.99 (reg $29.99) $14.99 $29.99

    Women's NYRR Gear

    Expand
  • New Balance United Half Finisher Pom Beanie, LAH01019CBK

    United Half Finisher Pom Beanie

    Unisex Hats

    $11.99 (reg $24.99) $11.99 $24.99

    Unisex Hats

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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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