With fall marathon season in full swing, I’ve decided to put a list of helpful hints to allow runners to prepare to run a good marathon and have fun. Whether you are experienced or new to the distance, there is always something to learn and improve upon when tackling 26.2. Longest Training Run DO: make sure your longest training run of the marathon cycle is appropriately spaced several weeks before your goal race; I recommend 3-4 weeks. This will ensure that your body has pro

If you are currently training for a fall marathon, you'll soon be hitting the peak of your training cycle, typically 2-3 weeks before your race. Before race day is of course, the TAPER. As you enter the taper phase, the excitement builds—but so do the uncertainties. You might feel like you’re finally allowed to kick back with an ice-cold Pedialyte, yet you may find yourself on a rollercoaster of emotions and physical sensations. From new aches and pains to fatigue and nerves,

Don’t like to train in the winter for a spring marathon, or have too many weddings to attend in the fall (not at all speaking from experience or anything), but want to still get 2 marathons in for the year? Training for a marathon is an impressive feat, but managing two big races within a couple months of each other can be even more daunting. Here are some tips that could help you have a strong double marathon season.

Whether you’re training for a half marathon, marathon, or an ultra, having a solid race fueling plan can make or break your performance. The right nutrition strategy keeps your energy steady, prevents bonking, and helps you finish strong. But just like pacing, fueling needs to be practiced—race day is not the time to wing it or try something new.

If you’re a runner, you’ve probably dealt with some form of nagging pain or injury. Whether it’s plantar fasciitis, Achilles tendinopathy, or shin splints, overuse injuries are common in the running community. While traditional treatments like rest, physical therapy exercises, and manual therapy can be effective, there’s an advanced treatment option that’s gaining popularity—Shockwave Therapy, also known as Extracorporeal Pulse Activation Technology (EPAT). What is Shockwave

You’ve probably seen on your friend's Strava post that they did something called a stride – but what actually is a stride?

If you’ve ever dreamt of stepping into a freezer and stepping out feeling brand new… well, that’s basically the idea behind cryotherapy . Used by pro athletes, weekend warriors, and anyone trying to bounce back from a tough workout, cryotherapy is the practice of exposing your body to very cold temperatures (we’re talking sub-zero degrees ) for a few minutes to help kickstart recovery. Sounds a little wild? Maybe. But it works. what actually happens in a cryo session? You st

As a Physical Therapist, I often hear runners asking, “Are my shoes the cause of my pain?” It’s a valid concern, given how much attention running shoes get in the media and how many different options there are out there. But before blaming your shoes, let’s take a deeper look. The truth is, running shoes alone don’t cause pain or lead to injury. Instead, it’s a combination of how your body moves, your running mechanics, and your individual needs that are the real culprits. Th

Well it’s official, summer is here. The blistering heat, the taking 15 minutes to stop sweating after you get out of the shower after a run and the soaked running sneakers make starting your marathon build quite miserable. The good news is that you have PLENTY of time to start your build and (unless you are doing Berlin) you probably don’t need to be hammering out the mileage yet. Take this time to focus on SPEED. Speed workouts leading up to a marathon build will allow you t

Ah, summer in New York City—where the air is thick, the sidewalks sizzle, and every run feels like you’re starring in your own personal sauna experience. But despite the sweat, the tourists blocking the path, and the occasional mystery puddle (let’s not think too hard about those), summer running in NYC is one of my favorite things. With the right gear, I can cruise through Central Park, power down the West Side Highway, or sweat it out on the Brooklyn Bridge without totally

Running through the city is exhilarating, dodging stoplights, weaving around pedestrians, and making the most of every mile. As urban runners, we share the roads, paths, and parks with cyclists, walkers, stroller squads, and each other. While we all have different paces and goals, there’s one thing we should all bring to the run: respect. Whether you're running solo or with a crew, here’s your quick guide to safer, more considerate urban miles. 🚫 Running in the bike lane It

If you’ve spent at least one summer here in NYC as an endurance athlete or somewhere else similarly subtropical (yes! subtropical!) then you already know how miserable those first few weeks of consistent hot weather can feel. But have you ever wondered what exactly is going on, and why eventually it gets a little less miserable as the summer progresses? Let’s take a deeper dive into heat acclimation and find out. What happens as you acclimate to the heat Three efficiencies oc

Breathing has become a hot topic for running & the fitness industry over the last year or so. There are a million different opinions on how someone should breathe, if you should focus more on nasal breathing for easy runs or if you should exhale when your foot hits the ground or maybe tape your mouth shut when you sleep. With so many opinions out there, it’s hard to know what to focus on.

RunEasi is an advanced gait analysis system designed to help runners optimize their running form, prevent injuries, and enhance performance. Developed using biomechanics research and sensor technology, RunEasi provides real-time insights into a runner’s movement patterns, allowing for data-driven improvements in technique.  

For endurance runners, the off-season presents a valuable opportunity to build strength, enhance running economy, and reduce the risk of injury. Strength training is often overlooked in favor of high-mileage training, but it plays a crucial role in improving performance. By increasing muscle strength, runners can generate more force with each stride while using less energy, leading to improved efficiency. Additionally, strength training helps correct muscular imbalances and r

The NYRR Brooklyn Half is one of the most exciting races in New York City, taking runners on a journey from Prospect Park to Coney Island. Whether you’re a first-timer or a seasoned runner chasing a PR, knowing the course and tapering smartly can make all the difference.

Each year, our team of Physical Therapists hosts a Run Coaching Clinic designed to educate and empower run coaches in the NYC community. This event brings together experts in the field to discuss best practices for injury prevention, performance enhancement, and the integration of physical therapy into training programs. Below, we highlight key takeaways from this year's clinic.

The Boston Marathon is a challenging course with rolling hills, requiring a smart pacing and race strategy. Here’s how to approach Boston with confidence and control. Miles 1–4: The Downhill Start (Hopkinton to Ashland) ✅ Strategy:   Hold back!  The first 4 miles drop significantly (~300 ft), which can trash your quads if you go too fast. 🚫 Avoid:  Letting adrenaline push you into an unsustainable pace. Stay controlled and relax. Miles 5–15: Rolling Terrain (Framingham to We

The goal: racing Project 13.1.

If you’re considering running the Tokyo Marathon, or simply curious about the 2025 event, here’s a recap of the course and some tips.