The Mile-by-Mile NYC Marathon Guide

Active—October 26, 2017

In an article by Active, HSS exercise physiologist Pamela Geisel, MS, CSCS provides tips to runners for different stages of the New York City Marathon.

Before the race, Geisel advised runners to focus on loosening up the body on the walk to the start such as "adding in some dynamic movements like high knees and butt kicks".

During the first few miles, the article recommended to pace yourself and to avoid starting off fast.

Geisel explained that "the crowds will eventually lighten – but in the meantime, fall behind someone that is clearing the way and relax. You do not want to cover extra distance trying to run around people."

After the race, Geisel advised to "incorporate carbohydrates to replenish depleted glycogen stores, protein to repair muscle damage and water and electrolytes to rehydrate and restore electrolyte levels."

Read the full article at active.com