This November, I had the incredible and unforgettable opportunity to run the New York City Marathon. After 15 weeks of a dedicated training block, including countless miles and new approaches to my training, I toed the start line in Staten Island feeling prepared and excited for the challenge ahead. Reflecting on the race and the training that led to it, I’ve learned valuable lessons that will shape my approach as I prepare for my next marathon.
The Journey to the Start Line
My training block for NYC was focused and intentional. Over 15 weeks, I worked hard on building my mileage, peaking at over 40 miles per week, and incorporating one of my training non-negotiables, speed work, into my routine. Tempo runs, track workouts and long runs with marathon-specific pacing were the backbone of my plan, and they left me feeling stronger and faster than ever.
My regimen also included my second non-negotiable: strength training. However, my approach was mostly centered on traditional strength training, similar to the strength training I did in my old rugby-playing days. This included squats, deadlifts, bench presses, and standard core work—without much emphasis on running-specific movements or addressing potential weak points like hamstring strength and hip flexor flexibility.
Throughout my training block, I was dealing with a chronic Achilles tendon issue that has come and gone over past training blocks. Given the lofty goals and importance of this race, I sought professional help via a running-specific Physical Therapist who pointed out that I was lacking in some key areas of strength and flexibility. Luckily, my Achilles did not present a major problem on race day, but it was a shot across the bow and an early indicator that I needed to be smarter with my strength training.
Race Day: A Rollercoaster of Emotions
Race day was everything. The course is as iconic as it is challenging, weaving through all five city boroughs. The bridges, particularly the Verrazzano-Narrows and Queensboro bridges, tested my strength and patience, as the inclines could feel relentless after miles of pounding pavement.
The incredible crowd support kept me going through the highs and lows. The energy was electric, from Brooklyn’s lively streets to Manhattan’s roaring cheers. Seeing my family along the course was a deeply emotional moment that gave me a much-needed boost during the tough stretches.
I’m proud to say I ran a 12-minute personal best—a testament to my work during training. However, the marathon is as much about mental fortitude as physical fitness. In the last 10 miles, I dealt with cramping in my hamstrings, making it tough to hold the pace I needed to hit my ambitious goal of a sub-3:10 finish. I will never complain or think negatively about this race experience. Still, the inability to hit my A goal, or the goal that represented my best-case scenario on race day, was a reminder that there are always ways to improve.
Lessons Learned
The experience taught me the importance of sport-specific preparation, especially in strength training. While traditional lifts build overall strength, they don’t necessarily address the unique demands of running, whether a 5k, 10k, half marathon, or full 26.2-mile marathon. My hamstring cramping, for instance, was a clear sign that this area needed more targeted attention, both in terms of strength and flexibility.
This realization has inspired me to take a different approach as I prepare for my next marathon this spring. I hope to help other runners in their endeavors, no matter the level.
Strength Training for Runners: A New Approach
Strength training is vital to any runner’s training plan, but it’s not just about lifting heavy weights or building muscle. For runners, it’s about enhancing efficiency, building resilience to injury, and improving performance through movements that mimic the demands of running.
Here’s what I’m planning to change in my strength training routine:
1. Focus on Hamstring and Hip Flexor Strength
Weak or tight hamstrings and hip flexors can lead to inefficiencies in running form and even increase the risk of injury. To strengthen these areas, I’ll incorporate exercises like Nordic hamstring curls, unilateral lower body movements, and resistance band hip flexor work.
2. Improve Flexibility and Mobility
Flexibility and mobility are often overlooked but are crucial for a smooth and efficient stride. Dynamic stretches and mobility drills targeting the hips, hamstrings, and calves will become a regular part of my routine.
3. Incorporate Explosive Movements
Plyometric exercises like box jumps, bounding, and single-leg hops mimic the power and elasticity needed for running. Adding these will help me build explosive strength and improve running economy.
4. Prioritize Sport-Specific Movements
Exercises replicating running mechanics, such as single-leg deadlifts, step-ups, and lateral work, will be a focal point. These mimic the demands of running while building strength in the muscles used most during the stride cycle.
5. Focus on Functional Core Stability
A strong core is the foundation of good running form. Movements such as plank variations and anti-rotation exercises will continue to play a central role in my program.
6. Attend to Injury Prevention
While I was lucky not to have my Achilles cause issues on race day, I may not be so lucky next time. Exercises that focus on the calf and ankle, such as tibialis raises and ankle mobility, should be a mainstay.
Looking Ahead
Running the New York City Marathon was a phenomenal experience, but I will remember it most by how much I learned from it. By adjusting my strength training to include more sport-specific exercises and addressing weaknesses in my hamstrings and hips, I’m confident I’ll become a stronger runner and tackle my next marathon with an even better chance of reaching my goals.
This renewed focus also extends to the community at Urban Athletic Club, where we’re working on developing a dedicated strength training program for runners. This program, which I plan to follow, will help runners of all levels—members, and non-members—incorporate strength training into their off-season and race prep. Whether you’re aiming for a PR or looking to stay injury-free, we want to help you build a stronger foundation for your spring or 2025 marathon goals.
Running has always been a journey of self-discovery, growth, and learning. As I prepare for what’s next, I’m excited to put these lessons into practice and see where they take me. Here’s to the next challenge, the next PR, and continuing to chase big dreams on the road ahead.
What changes have you made in your training that made a difference? Share your thoughts below—I’d love to hear them!
If you are interested in our Strength Training for Runners rolling out in January 2025, click here.