Paspa Physical Therapy

Training for the NYC Marathon

Running marathons can be a rewarding experience for many people, but proper training is essential to achieve success. Paspa Physical Therapy in Manhattan, NY has a team of experts who can help with injury prevention and pre-season conditioning to make marathon training a smooth process.

Training for the marathon in the city that hosts it is an excellent opportunity for anyone looking to enhance their training. Schedule a physical therapy appointment with Paspa Physical Therapy in NYC today to get the most out of your training!

A group of runners training for the NYC marathon.

What Is the New York City Marathon?

The New York City Marathon is the largest marathon in the world, with a total distance of 26.2 miles, according to the New York Road Runners. People of all ages, backgrounds, and abilities from around the globe attend the annual event, making it truly special for both runners and spectators alike.

The NYC Marathon is set to take place on Sunday, November 5th, 2023. The race will begin in Staten Island, with the starting line accessible via the Staten Island Ferry. From there, the runners will make their way through the five boroughs and eventually reach the finish line in Central Park.  

Why Is it Crucial to Train for the NYC Marathon?

Getting ready for the NYC Marathon demands a significant amount of preparation, which is why training well in advance is crucial.

Proper training can help you avoid injuries, pace yourself throughout the race, and ultimately enjoy the experience.

Running a half marathon is also a great way to prepare for the full NYC Marathon, as both races require a certain level of endurance and mental stamina. With a well-designed training plan and dedication, you can improve your chances of success on race day!

Proper shoes for running the marathon in NYC.

10 Tips for the NYC Marathon Training Program

NYC Marathon runners typically adhere to training plans that extend beyond simple running exercises. They recognize that successful training requires a multidimensional approach.

Below you will find 10 tips on how to train for the NYC marathon successfully.


Eating a balanced diet that includes fruits, vegetables, whole grains, protein, and other essential nutrients is crucial to improve your chances of completing the marathon, as it maintains your energy levels and minimizes fatigue. It’s essential to fuel your body with proper nutrition well in advance of race day.

Incorporate Strength Training

Incorporating strength training into your routine is crucial for enhancing your performance and injury prevention during the marathon. Even dedicating just one session per week to exercises like single-leg squats, split squats, bridges, planks, and side planks can aid in improving your overall performance.

Wearing the Proper Footwear and Clothing

A good rule of thumb is to change your running shoes every 250-450 miles. Be sure to never buy or wear new shoes or clothing for the marathon. Blisters can quickly end your race on marathon day.

The sneakers that you wear for the marathon should be broken in for the 26.2 miles that you will be running. Additionally, the clothing you wear should be made for runners, made of nylon or sweat-wicking materials (these materials will help you feel cooler and will not irritate your skin.)  

Easy Runs

Taking easy runs is a vital aspect of your training regimen that can significantly boost your enjoyment of the experience.

Long Runs

Instead of always pushing yourself to go for a long run, it’s important to balance your training and allow time for recovery. Going for long runs can still be an important part of your routine, but make sure to listen to your body and avoid overdoing it.

Rest Days

Taking time off from your training is essential for your body’s recovery, which in turn can enhance the benefits you get from your training. It’s therefore recommended that you schedule rest days into your training plan to optimize your performance and avoid burnout.

Be Balanced When Changing Your Routine

Do not increase mileage and speed at the same time. If you plan to increase your mileage, do not increase your speed in the same week. Also, be sure to introduce any hill work gradually.


Cross-training is a great way to boost your fitness and cardiovascular capacity with a lower impact on your body. In fact, many top athletes and most runners use non-running workouts to enhance their performance. You can add a variety of activities into your training regimen, such as:

  • Aqua jogging
  • Swimming
  • Using an elliptical

Time Trials

Timing yourself during an activity can be really useful for monitoring your improvement over time and can also help you identify areas where you might need to make changes or adjustments to improve further.


Tapering is the practice of reducing volume as your draw closer to an important competition. It can help you maximize your performance by allowing your body to recover and rebuild before the big event.

To prepare for a marathon, it’s generally recommended to schedule your longest run about three to four weeks ahead of time. From there, you can gradually decrease the volume of your runs as the race draws near.

And, of course, always be mindful of your body’s needs – if you’re feeling worn out and require additional rest, don’t hesitate to take it. It’s all about finding the right balance to optimize your performance on race day!

People running the 2023 NYC Marathon.

When Should I Start Training for the NYC Marathon?

If you start training for the NYC Marathon a few months before the marathon, even if you are a beginner with little race experience, it should be more than enough time to train before you get to the start line. However, you may require less training time if you are a more advanced runner or professional runner.

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

If you notice any pain, strain, or discomfort of any kind, be sure to consult with a physical therapist—never run through pain.

If you happen to sustain an injury while preparing for the marathon or during the race, you can always count on our skilled physical therapists at Paspa Physical Therapy to offer personalized, one-on-one support to aid in your recovery and get you back on your feet in no time.

Our physical therapists have many years of experience and we do not employ aids or trainers to do the work of a physical therapist. Our facility has a full gym and private treatment rooms for additional privacy.

Our sincerest wish is that you and your fellow runners have a spectacular time participating in the New York City Marathon of 2023! If you need more information or have any concerns, don’t hesitate to schedule an appointment at our physical therapy facility located in Manhattan, New York today!

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