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.

There’s nothing quite like race day in New York City—especially when it involves running through Times Square, over the Brooklyn Bridge...

I’m here to tell you that training for the mile will improve your running form, increase your speed, reduce unwanted movement and make you a

How Tracking Your Menstrual Cycle Can Empower Your Training As an athlete, you’re always looking for ways to optimize your performance. One powerful tool that often gets overlooked? Your menstrual cycle! By tracking where you are in your cycle, you can understand how your hormones impact your training and use that knowledge to train smarter and more effectively. Let’s dive into what cycle tracking is and how you can use it to your advantage. What is Cycle Tracking? Cycle trac

Alright, alright, alright… the big day is here. It’s half marathon race day. Hopefully you’ve done some training for this or else you might be in for a ride. The half marathon is one of my favorite distances to race. It hurts, but you can at least walk a day or two later. How to approach racing a half depends on your goals, how long you have been running and what your training cycle has been like. THE WARM UP If it is your first half marathon, I recommend just walking to th

Focusing on Pelvic Floor Health for Runners It’s easy to persuade a runner that core strengthening should be an important part of their training routine. It’s an easy connection that a strong core is crucial for maintaining good posture, stabilizing your hips and helping to transfer power. While the abs tend to get all of the credit, the pelvic floor is quietly holding everything up (quite literally) – working behind the scenes without any recognition! The Pelvic Floor: the

the time of year when stepping outside feels like an extreme sport. Don’t let the cold keep you indoors! With the right layering strategy, you can stay warm, dry, and comfortable—without ending up a sweaty, overheated mess. The key? Layers. Lots of them. But not just any layers—smart, technical, moisture-wicking layers that work together to keep your body temperature regulated. Here’s how to do it right. What Are My Options? Up Top Base Layer: This is the layer that sits aga

Plantar fasciitis is one of the most stubborn (and annoying) foot conditions out there and makes up roughly 10% of running injuries.

Plantar fasciitis is one of the most stubborn (and annoying) foot conditions out there and makes up roughly 10% of running injuries.