Spring training is here! Whether you're a first-time marathoner or a seasoned veteran, these tips will help you build a solid base before the NYC Marathon training cycle begins in earnest.
Start Slow, Go Long
The number one mistake new marathoners make is going out too fast, too soon. Your easy runs should feel genuinely easy — you should be able to hold a full conversation. If you can't, slow down.
The 10% Rule
Never increase your weekly mileage by more than 10% from the previous week. This is one of the most important rules in running for preventing injury.
Strength Train
Two sessions of strength training per week — focusing on legs, glutes, and core — will make you a more powerful and injury-resistant runner. Single-leg squats, deadlifts, and planks are your friends.
Recovery is Training
Sleep, nutrition, and active recovery are just as important as the miles you log. Take your easy days seriously.
