As NYC Marathon Approaches, what Runners should know

This Sunday, November 6, around 47, 000 athletes will be running through the streets of NYC for the annual ING NYC Marathon.

While running something like the NYC Marathon is a huge accomplishment, full of sweat, blisters, and hours of training, we still think that even if you’re not a runner, you can still work out like one!

There are particular key exercises that every runner should be incorporating either into their training, on their rest days, or in the off season to keep them strong, flexible, and consistant. However, even if you’re not a runner, these exercises are great for EVERYONE.

Here’s your cheat sheet:

1.) Interval Training. Cross training is huge for Runners because it keeps their endurance up and cardiovascular stamina strong. One thing runners tend to like is Spinning.

This form of exercise is great for runners for many reasons. For one, it works key muscles of the lower body like the quadriceps, hamstrings and glutes, which all are necessary to strengthen for runners. It’s also great for the cardiovascular endurance work in the class, not just for runners, but for everyone.  Indoor cycling has really become a popular trend in the fitness world, with boutique cycling-only studios popping up all over the country. Places like Smart Workout have spinning classes that feature a smaller group training atmosphere, in relation to some of the other studios where you might encounter a larger group of about 20-35 spinners.

2.) Pilates. Pilates, especially using the Reformer, is a great exercise, especially for runners. Because Pilates focuses on core strength, stability, and lengthening the muscles, it is a fantastic compliment to running. Since repetitive endurance exerice like running, spinning, and tennis use the muscles in a way that deals with the same motion consistantly working the muscles in an endurance atmosphere, Pilates can really help counter the tightness and overuse that some people who exercise in this way may feel. Core strength is also key for any exercise like running wheere the core is used to stabilize the body (and that’s most exercise!). Pilates Reformer classes epecially will give you a total body workout with the focus on the core.

3.) TRX. A suspension training system like TRX is another great total body workout, in particular for runners. TRX also has a great emphasis on core strength throughout the workout because you are in a slight incline position for most exercises. TRX workouts also focus on balance and coordination, and for many people this is an area when it comes to exercise either needed or neglected. In particular, for runners this workout is fantastic because there is a great focus on the lower body with keeping tension off of the joints and improving upper body strength all at the same.

All of us here at Smart Workout would like to congratulate those of you running in the NYC Marathon tomorrow and would like to encourage all of you, runner or novice, to take one of the great classes mentioned above!

-written by Sandi Partyka, Senior Fitness Assistant