New York Road Runners has free morning, daytime, and evening offerings for you in NYC! Whether you're just starting to run, training for your first big event, or working toward your 50th marathon, NYRR has you covered. Check out resources to take your running to the next level.
When it comes to running your best race possible, knowledge of the course is key. The Friday before select NYRR race, stop by the NYRR RUNCENTER between 6:00 and 8:00 p.m. for a 15-minute course strategy session and expert tips. The NYRR coaching staff will break down the course mile-by-mile so you know what to expect on race day.
If you're just getting into running or training for your first big race, NYRR's Running 101 series is for you! Geared toward beginners, but welcoming to runners of all levels, these monthly hour-long sessions are led by the NYRR coaching staff, aimed at providing training tips to help people run happily and healthily.
The monthly sessions will occur at the NYRR RUNCENTER in the evening, so you can attend after work. They consist of a brief educational presentation and a Q&A session to help you get started—no running required at these!
Check back for future session topics, dates and times, and follow NYRR on social media to learn when the next NYRR Running 101 is taking place, and to sign up to attend.
If you're interested in having NYRR coaches present a Running 101 session tailored to your group's needs, contact [email protected].
Register via our Eventbrite page!
January 9, 2017 – Goal Setting 101
Keep your resolution on track. During Goal Setting 101, members of the NYRR Coaching Staff will teach runners of all abilities how to set and reach short- and long-term running goals. You’ll leave the one-hour session with a list of personal goals for 2017 and the confidence you need to achieve them.
February 13, 2017 – Foam Rolling 101
Learn the proper techniques for using a foam roller as a recovery tool. Whether you're dealing with post-run aches and pains or a painful muscle strain, Foam Rolling 101 will introduce you to the basics and help you get back on your feet faster.
March 13, 2017 – Strength Training and Injury Prevention 101 with HSS
Whether you're trained and ready for the United Airlines NYC Half or sidelined with an injury, join experts from Hospital for Special Surgery to learn about ways to increase strength and reduce injury to stay healthy and running for life.
April 3, 2017 – Race Nutrition 101 with HSS
Don’t forget about an integral component of your race-day success—nutrition! Join an expert nutritionist from Hospital for Special Surgery to talk pre-race and race-day nutrition, and make sure you are fueled and ready to compete.
May 15, 2017 – Race Recovery 101 with HSS
Learn how to get back to your best running self after a hard race. Join experts from Hospital for Special Surgery for a discussion on race-recovery best practices—just in time for the Airbnb Brooklyn Half!
June 12, 2017 – Running and Hydrating in the Heat
Learn the ins and outs of running in the summer heat. NYRR coaches will cover everything from clothing and accessories, to hydration and nutrition, to danger signs of heat sickness and dehydration.
July 10, 2017 – Foam Rolling 101
Back by popular demand, learn the proper techniques for using a foam roller as a recovery tool. Whether you're dealing with post-run aches and pains or a painful muscle strain, Foam Rolling 101 will introduce you to the basics and help you get back on your feet faster.
August 16, 2017 – Cross Training vs. Strength Training
NYRR coaches will discuss the similarities and differences between the two forms of training, and how runners can effectively introduce both into their training regimens to become faster, stronger athletes.
September 11, 2017 – Foam Rolling and Resistance Band Stretching
Join the Hospital for Special Surgery for a workshop that will walk you through how to use foam rolling to relieve tightness in the muscles you rely on for running—core, legs, and glutes—and resistance bands to strengthen stabilizer muscles, correct muscle imbalances, and boost running performance.
NYRR's Running 201 seminars, held at either the NYRR RUNCENTER or Hospital for Special Surgery, offer targeted information for runners who are preparing for the TCS New York City Marathon. With topics ranging from proper pre-race and race-day fueling to the best ways to handle injuries, these helpful seminars will prepare runners of all levels for 26.2 miles.
These free events are open to all runners and consist of a presentation by at least one expert or coach, followed by a Q&A session to allow attendees to engage with the expert.
Hospital for Special Surgery seminars take place at the Richard L. Menschel Education Center, 2nd Floor Conference Room, 535 East 70th Street, New York, NY.
July 24, 2017 - Training for the TCS New York City Marathon
Get the most out of your TCS New York City Marathon training and arrive at the starting line feeling healthy and ready to race. Join the NYRR coaching staff and our friends at Hospital for Special Surgery as they discuss the ins and outs of training for your best TCS New York City Marathon—or any other marathon you have coming up. From training plans and nutrition to injury prevention and race-day strategy, you’ll receive the advice you need to take your running to the next level.
August 21, 2017 - Injury Prevention 201 with HSS
Join us at the NYRR RUNCENTER, where Hospital for Special Surgery physical therapist Andrea Minsky will discuss common running injuries and how to prevent them to ensure you get to the start line injury-free. Then stick around for a session of strength training with HSS performance specialist Pam Geisel as she teaches attendees how to effectively strength train and prevent injury during their TCS New York City Marathon training.
September 18, 2017 - Metabolic Testing and Running Mechanics with HSS
Familiar with terms like VO2 max, running economy, and lactate threshold but not quite sure how they play into your training? Join Hospital for Special Surgery exercise physiologist and performance specialist Polly deMille and physical therapist Julie Khan as they teach runners how to maximize running physiology and optimize running mechanics for safer running and better overall performance.
October 23, 2017 - Dynamic Warm-Ups and Race Recovery Tips for the TCS New York City Marathon
Join Hospital for Special Surgery physical therapist Leigh-Ann Plack as she presents proper warm-ups to get ready for race day and leads participants through a series of exercises. Following this presentation, Hospital for Special Surgery performance specialist Pam Geisel will cover TCS New York City Marathon recovery tips for runners to help ensure an enjoyable race day experience and a fast and healthy recovery.
Join the NYRR coaching staff on Facebook every Wednesday from 12:00 p.m. to 1:00 p.m. for a live chat! These hour-long chats are an open forum, allowing you to have a Q&A session with our experts without having to leave your home or office. These chats are open to everyone, and open to any and all questions.
Be sure to follow NYRR on social media for updates regarding weekly chats, upcoming events, and everything you want to know about running in New York City!
We know our runners want to feel their best on race day, and during their training leading up to it. Because what you put in your body affects your ability to keep running strong, we worked with nutritionists to curate some nutritional advice to suit your individual training, racing, and lifestyle needs.
Looking for advice on avoiding injury? We partnered with Hospital for Special Surgery to provide some tips on injury prevention and ways you can become fitter, stronger, and faster without getting hurt.
Chances are you’ve heard a word or two at a race or training session whose meaning was a mystery. We’ve got you covered with a list of training terms and definitions that’ll help you talk the talk and walk the walk.
Get a taste of the Big Apple’s vibrant past on an NYRR Running History Tour! We hold tours bi-monthly on Saturday mornings in both Central Park and Prospect Park. Follow NYRR on social media or visit the Eventbrite pages below to sign up for the next NYRR Running History Tour.
After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York City’s running history, including the "Imagine" mosaic, the Fred Lebow statue, and the iconic TCS New York City Marathon finish line. We’ll stop to take photos and relive the past as we make our way through Central Park and the streets of NYC on our way back to the NYRR RUNCENTER, where we’ll end our tour. Sign up via Eventbrite.
Starting from the historic Grand Army Plaza and finishing at Bartel-Pritchard Square, you’ll be led by one of our coaches past several historical spots throughout Prospect Park, including the Dongan Oak Marker and Harry's Wall. Experience the park’s deep history at a comfortable (~10:00 min/mile) pace that’ll allow for plenty of photo opps and questions along the 2.5-mile route. Please meet us directly under the arch at Grand Army Plaza. Sign up via Eventbrite.
Whether you're visiting from out of town or just want to learn some fun facts about the city you live in, don't miss these free events! Please note: These are not training runs; we will be making frequent stops during both tours.
Why do your long runs alone in the same park or neighborhood when you can explore a different part of New York and meet new running buddies? From the Brooklyn Bridge to the top of the Bronx, from the Palisades to Thompson Park, get ready to log your miles in a fun new way!
New York City
Meet the NYRR coaching staff at the NYRR RUNCENTER at 7:00 a.m. to join one of three pace groups and embark on a guided long run in New York City. For more information and to sign up, visit the Eventbrite page.
New York Destination ($10)
Join the NYRR coaching staff at the NYRR RUNCENTER at 7:00 a.m. to jump on a bus that’ll take the group to the chosen destination for that date. For more information and to sign up, click here.
Visiting New York City and not sure where to run? Looking for a new running route in your borough, or ready to explore a different one? NYRR Running Routes will take you on an Instagram-worthy exploration of the five boroughs that make up New York City. The routes not only provide you direction on where to run, but also include fascinating facts and amazing immersive photographs of the monuments, streets, and views you’ll see during your run.
Make running an adventure. Get exploring with NYRR Running Routes!