Post NYC Marathon recovery advice
There's plenty of tips on what to do before and during the NYC Marathon, but you rarely hear about what do to after. Here's my advice for before, during, and AFTER, the big day, written for the Joyful Approach blog.
Marathon Season Is In Full Swing!
2 weeks to go before the big race, you can feel it in the air.
Summer Running Is A Great Time To Work On Speed
Ken is doing 100 meter sprints. The warm temperture is ideal for short, fast sprinting which develops all-out speed, strength, and form efficiency.
Warm Up Before Strength Training
This is a short video of my typical warm up routine before doing full-body strength training geared specifically to make me a more balanced, efficient, and faster runner.
High School Outdoor Track Nationals
This is short video I made of a final tune-up workout before Nationals of two of the fastest High School runners in New York City and the country.
Summer Training for Youth Runners
Summer running in New York City is great for young runners learning the importance of safely building up consistent mileage; injuring preventing stretches; and running form drills to improve efficiency and economy.
Summer training
Running in NYC during the summer months usually means New York City Marathon prep training; base-training; and as always - speed and form work. With this video, we primarily used it to analysis and help correct some form concerns that Josh was having.
SpringTime High Intensity Interval Training On The Bridle Path In Central Park
With the warmer temps, running fast and comfortably is the natural progression after the cold winter months. New York City running is some of the best in country.
Winter Running In Central Park
With the appropriate apparel, running in the winter is easy and a pleasure. Don't let chilly temps keep you away, visit a proper running store to get the right gear and get out there and start enjoying the outdoors all year long.
Running Speed Intervals in Central Park
Central Park is fertile training ground for running. Carefully measured, inspirational locations, help with the getting most of out of our workouts.
Central Park is Perfect for Speed Training for Runners
In this video, high school freshman and rising New York City miler, Ali, is working on her "top-end" running speed doing near all out 200 meter and 300 meter repetition sprints. Excellent for building speed and speed endurance which will improve her mile racing time and her fitness for lacrosse.
High School track runner doing sprints in Central Park on the east drive
Lactate Threshold & Sprints Running Workout
Changing speeds during an interval running workout can help build race ready fitness in a manageable, less destructive way than just straight up hard, fast intervals. Lactate Threshold (high-end AEROBIC pace) 1200 meter intervals tire the legs sufficiently - mimicking racing fatigue without being abusive, followed by some shorter, faster intervals 300 meter / 200 meter / 100 meter sprints, challenging the body the same way as the end of the race.
Amy running lactate threshold pace followed by sprints
Cryotherapy For Recovery and Rejuvenation After Hard Running Workouts
The owners of CoreFitness and CyroNYC, Michael and Denise Margulies, are now offering "PRO LEVEL" recovery for runners and athletes with their new Cryotherapy therapy chamber located on the Upper East Side. Cryotherapy is the use of extremely low temperatures to treat symptoms such as tissue damage (excellent for athletes), decrease inflammation, increase cell rejuvenation, improve skin tone and reduce signs of aging. It's commonly used as a spa treatment, but pro athletes of all sports, including runners, are now using this treatment regularly.
Coach Sean recovering from a hard running interval workout with Cryotherapy at Core Fitness.
Varsity High School Runner, Ali, working on her running speed with 200 meter repetitions
Just 2 days after the second largest snowstorm in NYC ever, Ali had her fastest 200 meter workout EVER. 200 meter repetitions develop a runner's speed, speed endurance, and strength. The also assist in refining stride efficiency, allowing a runner to become more economical. Additionally, 200s help with generating a monster kick at the end of a race! Email Coach Sean to learn more about workouts like this that can help your running become more efficient and faster.
Winter Is A Great Time to Run - Snow Running!!
Running Compression Gear - Yes or No?
Check out the latest article on greatist.com that I contributed to on running compression gear:
http://greatist.com/fitness/can-compression-clothing-make-me-better-athlete
Treadmill Running Like A Pro
Strength Training After Running Speed Intervals
2015 Year In Running
2015 was an amazing year of running: 3500 miles. 5 races. 1 marathon. New friends. Old friends. Fast friends. Slower friends.
Hours upon hours of good times and company.
Along with coaching, it's been my best year of running, yet. I feel so fortunate to know so many impressive and inspirational people. To me, that includes anyone who laces them up regularly and gets out there and moves. I couldn't be more optimistic and charged up for 2016.
It's my greatest wish for the new year that anyone who's reading this endeavors to get out there and try. Challenge yourself to get out of your comfort zone and try harder. We're all so much more than we give ourselves credit for. This reminds me of one of my favorite quotes by the great Kenyan marathoner -- Paul Tergat:
"Ask yourself: 'can I give more?' The answer is usually 'yes'."
Develop A Stronger Arm Swing For Running
Having a strong (fatigue resistant) arm swing will help you run faster and aid in generating a kick. I like this exercise I call 'Navy Seals' that swimmers do for developing the rear deltoid which is the primary mover for generating a powerful arm swing. I do 3x 20 to start, alternating with 3 sets of push ups.
I also like 3 sets of 60secs of a stationary vigorous arm swing.