Training for the NYC Marathon
Getting Ready for the World's Biggest and Best Road Race
These training tips from an orthopedic surgeon will help you avoid injuries, whether you are one of the 90,000 runners in the NYC Marathon or just a treadmill runner.
Some 90,000 runners, two million cheering spectators, and some 300 million more TV viewers around the world make the annual New York City Marathon the world's biggest and most important road race, on Sunday, Nov. 4, 2007.
The race attracts many world-class professional athletes, who are competing for more than $600,000 in prize money, and the chance to cross the finish line in Central Park in front of one of the largest TV audiences for any sporting event in the world.
Even if you are not one of the runners signed up for the NYC Marathon, here are some training tips a doctor who knows. Mark Klion, MD, is a surgeon specializing in sports medicine and a faculty member at Mount Sinai’s Department of Orthopaedics, co-medical director for the NYC Triathlon, and an athlete himself. Among other things, he has competed in eight Ironman triathlons, incluidng the insanely difficult Hawaii Ironman competition, so his training advise is based on both professional and personal experience.
Follow a regimented running schedule during training, with a gradual increase in mileage, no more than 10 percent each week. Keep a logbook to track your progress.
Allow for adequate rest for body recovery between training sessions.
Consider equipment carefully when training. Most running shoes have anywhere from 300-500 miles of good cushioning. Use a lighter shoe for shorter race and a cushioned shoe for the stresses on the feet during longer races.
Wear synthetics as much as possible because they help wick away moisture from your body thus keeping you cooler. Layering is helpful because you can always shed something.
Stick to a healthy and consistent nutrition plan. There will be snacks and water along the way of the NYC Marathon, but that's not true for training sessions, so it's important to keep your energy up during training. Dr. Klion recommends that you practice eating and drinking while running, and eat a large meal two nights before the race and only light meals the day before.
Prepare yourself mentally. Planning to run a marathon takes time, practice and commitment. Visualize yourself running the marathon during training. Use positive energy and thoughts to succeed.
After the race. Stay hydrated and eat light and bland food such as bagels and bananas.
Let Yourself Recover. Full recovery from a marathon can be anywhere up to 3-4 weeks, and to prevent injury, let yurself recover fully before returning to a normal exercise program.
The New York City Marathon has an official website training program with day-to-day training tips to accomodate every experience level.
The ING New York City Marathon, the premier event of New York Road Runners. 2007 is the 38th annual running, through all five of New York City's boroughs, Staten Island, Brooklyn, Queens, Bronx and Manhattan.
Start times are 8:00 a.m. for athletes with disabilities, 9:05 a.m. for the wheelchair division, 9:20 a.m. for athletes using handcycles, 9:35 a.m. for professional elite women, and 10:10 a.m. for the professional elite men and the rest of the 90,000 runners.
