Hey all,
26 year old (M) banker that does little to no exercise (maybe exercise once a week playing recreation pick-up sports).
I would like to make serious lifestyle changes and my goal is to run and complete the NYC marathon (inspired by many who just completed it over the weekend).
Could anyone provide some tips on how to go from inactive banker to NYC-marathon level condition? Much appreciated!
Thanks.
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Mileage.
You’ll find that outside the extreme top/elite levels, distance running is very meritocratic and the more miles you put in weekly, the more miles you can get out of any single run for a race. You can frequently find relatively unathletic looking people killing fitter looking people in races because they put the miles in.
Start small and work your way up. If you can only run 1 mile nonstop, do that three times per week and then go up to 2 miles each run once you feel. Getting feet on the pavement is the biggest hurdle for any starting runner. Once you have a base/routine, you can Google a training plan to start following that will likely have the traditional long run/recovery runs/speed or interval work included to start building up your base. Lots of plans tell you you can go from couch to completion with 6 months of dedicated training (and barring injury).
How much you need to do depends on your goal. Do you just want to finish? You could run/walk it with some months of training. Do you want to run the entire 26.2? That will take a lot more and likely 6-12 months of training. Do you want to beat sub-4? Sub-3? That will take even more commitment and more time.
Edit: WSO app is chopping my reply off, will add more when get home
So you're preparing to do a marathon, good on you
Firstly, make sure you're comfortable with regular runs before you launch into marathon training; it's all about having a solid foundation. When it comes to your training schedule, you're looking at about four months of varied workouts: long runs to build endurance, some speed work to pick up the pace, easy days for recovery, and don't forget cross-training to keep it all low impact.
Weave in strength training a couple times a week—it's important for keeping your muscles strong and resilient. As for nutrition, it's the fuel for your engine, so eat smart and remember to hydrate. Gear is your ally here; a reliable pair of running shoes and tech-wear will go a long way in keeping you comfortable. Mental fortitude is a lot of the battle, so prepare your mind for those miles.
Taper down your training as you get closer to race day to stockpile that energy. Get to know the NYC course. Sort out all your logistics early; scrambling at the last minute is not the stress you need. It helps immensely to have friends in your corner, both during training and on the day for that extra cheer. And listen, listen to your body—if something's off, address it, don't push through pain. Routine is your anchor on race day, so what you've practiced in training, you replicate in the race. This whole journey is personal; make it fit your life and, above all, enjoy the process. You've got this!
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