Paspa Physical Therapy

NYC Marathon Training

Over the years, running marathons has brought joy to many people. However, whether you are a beginner or an advanced runner, some training will be involved to run a successful race.

Our experts at Paspa Physical Therapy in Manhattan, NY have helped many with injury prevention, pre-season conditioning, and even more. What better place to train for the marathon than in the city that hosts the marathon?

Schedule a physical therapy appointment at our office in NYC to get the most out of your marathon training!

Runners showing how to train for the 2023 NYC Marathon.

What is the New York City Marathon?

The New York City Marathon is the world’s largest marathon. According to the New York Road Runners, the total distance of the marathon is 26.2 miles.

Runners and spectators of all ages, backgrounds, and abilities from around the world will attend this special annual event. 

How Many People Will Participate in the NYC Marathon in 2023?

The 2023 NYC Marathon will be at full capacity this year, with an estimated number of more than 50,000 runners participating.

When and Where Will the NYC Marathon Take Place?

The NYC Marathon is scheduled for Sunday, November 5th, 2023. The marathon start line is in Staten Island and can be accessed by means of the Staten Island Ferry. The runners will then travel through the five boroughs and cross the finish line in Central Park.  

Is it Important to Train for the NYC Marathon?

It is important to train for the NYC Marathon well in advance because this marathon requires a lot of preparation. As a runner, you want to get there in the most pain-free and injury-free way so that you can enjoy your race experience.

You also want to make time for recovery so that you do not burn out.

Training is also essential when it comes to increasing your fitness and endurance levels. Running a half marathon can be a good test for your fitness level and  help you prepare for running the full NYC marathon. It’s a good idea to practice your breathing before running this marathon. 

Additionally, training helps you learn how to conserve and manage your energy levels throughout the race. The New York City Marathon is challenging, but with the proper training plan, you can be successful!

A man training for the New York City Marathon.

8 Tips for the NYC Marathon Training Program

Most runners training for the NYC Marathon have training plans and programs. They realize that training does not involve only running, but so much more.

Below you will find 8 tips on how to train for the NYC marathon successfully.


It is vital to nourish your body with the proper foods such as fruits, vegetables, whole grains, protein, and more. This will help increase your chances of finishing the marathon. Fatigue can be minimized by consuming adequate nutrition. Your body needs to be fueled by this nutrition long before race day.

Strength Training

Do not neglect strength training because it can really boost your performance and helps in injury prevention. Even one session a week, focusing on your strength, can help improve your performance. You can do this by trying single-leg squats, split squats, bridges, planks, and side planks.

Easy Runs

Going for easy runs is also an essential part of your training. This will help make the experience a lot more enjoyable!

Long Runs

While going for long runs is a crucial part of your training, be sure not to overdo it. If you consistently go for a long run, you may struggle to recover.

Rest Days

Rest days are crucial. It is important for your body to recover. Additionally, you will also be able to benefit more from your training if you allow your body adequate time to recover. Schedule these days into your training plan.


Cross-training can be used to increase your fitness and your cardiovascular workload with less damage to your body. There are many elite athletes who perform at the highest level while incorporating non-running training activities. There are several activities that you can incorporate, including:

  • Swimming
  • Aqua jogging
  • Using an elliptical

Time Trials

Time trials are beneficial for keeping track of your progress and are a good indicator of any adjustments that need to be made.  


Tapering is the practice of reducing volume as your draw closer to an important competition. You should schedule your longest run three to four weeks before your marathon. As you get closer to the race, you can aim to reduce the volume of each run. If you feel like you need additional rest, then listen to your body!

A woman crossing the finish line after successfully running the NYC marathon.

When Should I Start Training for the NYC Marathon?

If you start training for the NYC Marathon about four months before the marathon, even if you are a beginner, with little running experience, it should be more than enough time to train.

If you start your training in the second week of July, you will have exactly 16 weeks to prepare. Some runners have also hired a coach to help them train for the marathon.

How Long Does it Take to Train for the NYC Marathon?

The time it takes to prepare for the NYC Marathon will depend on your running background and experience.If you are a beginner, you may wish to begin about 4 months before race day. However, if you are a more experienced or professional runner, you may require less training time.

What Happens if I Get Injured During Marathon Training or Running the Marathon?

If you get injured while training for or even during the marathon, our experienced physical therapists at Paspa Physical Therapy can provide you with personal, one-on-one assistance to help you speed up your recovery. Our facility has a full gym and private treatment rooms for additional privacy.

We hope you and your fellow runners have a fantastic experience running the 2023 New York City Marathon!

If you have additional questions or concerns, schedule an appointment at our physical therapy office in Manhattan, New York today!

Scroll to Top