Hey all NYC marathoners out there! We’re coming up to that time of the season where you may be rounding into great form…or you may be struggling with your training and finding yourself treading through a rough patch. Summer is over, work is back in full swing and the kids are back at school. You were so excited to start marathon training that you’ve put in lots of work, and lets be honest, you’re feeling the fatigue of all the miles you’ve logged over the past few months. Here are my 4 tips to rejuvenate for the final stretch to the NYC Marathon Starting Line!
1. Check your sleep habits. Most of us underestimate the effect that a lack of sleep has on our health. Ideally, we should all get 8 - 8.5 hours each night. While this may not always be realistic, try your best since every little bit counts and will help your body recovery better. Aim to eat dinner at least 3 hours before bedtime. Turn off the electronics at least an hour before you go to bed. If you absolutely must be on your computer at least install a program like f.lux or similar, which was designed to reduce eye strain during night-time use and reduce disruption of sleep patterns.
2. Take a day off! If you’re feeling fatigued, do it now. An off day doesn’t have to be planned, training is always adjustable. If you’re having one of those impossible days, go ahead and give yourself a break. Or plan an extra off day sometime during the last 2 weeks of your training and schedule something fun that you normally don’t have time to fit in during that time. Extra sleep is always good too:)
3. Book a massage/bodywork appointment. Bodywork can do wonders for sore and fatigued muscles. I know you’re busy, but just book it and add it to your schedule. Also schedule now for a tune up the week of the marathon, as it gets closer you’re favorite therapist will be booked!
4. Take an honest assessment of your current fitness. If you’ve been struggling to hit your goal training paces this is a good time to readjust your goal marathon time. Having a new, realistic race plan will take away the stress of feeling like you are behind in training and always playing catch up. If you’ve been running faster than anticipated in the workouts you can adjust your marathon pace to something a little quicker than originally planned. However, it’s always best to start out a little conservative at the marathon distance!