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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 Balance RFL Impact Run Heat Graphic, Black

    RFL Impact Run Heat Graphic

    Men's Performance

    $81.99 (reg $109.99) $81.99 $109.99

    Men's Performance

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  • New Balance 2019 NYC Marathon Medal Graphic Tee, Athletic Grey

    2019 NYC Marathon Medal Graphic Tee

    Men's NYRR Gear

    $21.99 (reg $29.99) $21.99 $29.99

    Men's NYRR Gear

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  • New Balance NYC Marathon Fan Tee, Athletic Grey

    NYC Marathon Fan Tee

    Men's NYRR Gear

    $21.99 (reg $29.99) $21.99 $29.99

    Men's NYRR Gear

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  • New Balance NYC Boroughs Tee, White

    NYC Boroughs Tee

    Men's NYRR Gear

    $21.99 (reg $29.99) $21.99 $29.99

    Men's NYRR Gear

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  • New Balance RFL Impact Capri, Black

    RFL Impact Capri

    Women's Pants & Capris

    $51.99 (reg $69.99) $51.99 $69.99

    Women's Pants & Capris

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  • New Balance RFL NB Ice 2.0 SS, Platinum Sky

    RFL NB Ice 2.0 SS

    Women's NYRR Gear

    $49.99

    Women's NYRR Gear

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  • New Balance NYC Marathon NB RADIANT HEAT Vest, Iodine Violet

    NYC Marathon NB RADIANT HEAT Vest

    Women's NYRR Gear

    $119.99 (reg $159.99) $119.99 $159.99

    Women's NYRR Gear

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  • New Balance NYC Boroughs Tee, White

    NYC Boroughs Tee

    Women's NYRR Gear

    $21.99 (reg $29.99) $21.99 $29.99

    Women's NYRR Gear

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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 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 Balance 200 NYRR, Pigment with Chambray & Moonbeam

    200 NYRR

    Women's Slides

    $29.99

    Women's Slides

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  • New Balance TCS NYC Marathon Packable Duffel, Black with White

    TCS NYC Marathon Packable Duffel

    Unisex NYRR

    $29.99 (reg $39.99) $29.99 $39.99

    Unisex NYRR

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  • New Balance TCS NYC Marathon No Show Sock, Black with White & Multi Color

    TCS NYC Marathon No Show Sock

    Unisex No-Show

    $8.99 (reg $12.99) $8.99 $12.99

    Unisex No-Show

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  • New Balance TCS NYC Marathon Lightweight Gloves, Grey

    TCS NYC Marathon Lightweight Gloves

    Unisex Gloves

    $14.99 (reg $19.99) $14.99 $19.99

    Unisex Gloves

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  • New Balance TCS NYC Marathon Performance Visor, White

    TCS NYC Marathon Performance Visor

    Unisex NYRR

    $14.99 (reg $20.99) $14.99 $20.99

    Unisex NYRR

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  • New Balance TCS NYC Marathon Graphic Patch Hat, Black with Grey

    TCS NYC Marathon Graphic Patch Hat

    Unisex NYRR

    $19.99 (reg $26.99) $19.99 $26.99

    Unisex NYRR

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  • New Balance TCS NYC Marathon Wrist Wallet, Hi Lite

    TCS NYC Marathon Wrist Wallet

    Unisex NYRR

    $14.99 (reg $19.99) $14.99 $19.99

    Unisex NYRR

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  • New Balance Brooklyn Half 5 Panel Performance Hat, UV Blue

    Brooklyn Half 5 Panel Performance Hat

    Unisex Hats

    $18.99 (reg $25.00) $18.99 $25.00

    Unisex Hats

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  • New Balance NYC Half Visor, Black with Mango

    NYC Half Visor

    Unisex Hats

    $15.99 (reg $21.00) $15.99 $21.00

    Unisex Hats

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  • New Balance TCS NYC Marathon Headwarmer, Black

    TCS NYC Marathon Headwarmer

    Unisex Headbands & Wristbands

    $17.99 (reg $24.99) $17.99 $24.99

    Unisex Headbands & Wristbands

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  • New Balance TCS NYC Marathon Beanie, Black

    TCS NYC Marathon Beanie

    Unisex Hats

    $17.99 (reg $24.99) $17.99 $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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