Runner’s World Trained 10 Members for the New York City Marathon Last Year. These Were Their Biggest Takeaways.

13 min read

The New York City Marathon is a race like no other. The heart of the city is packed with runners and spectators from around the world, and for the 4 percent who were lucky to win a bib in the lottery, the race itself tops the always-unforgettable weekend. At Runner’s World, we love it so much that we wanted to be part of our members’ training every step of the way.

For the 2023 New York City Marathon, we chose a team of 10 RW+ members for an exclusive opportunity to train with us. For 16 weeks, these runners virtually trained together, shared their accomplishments and struggles, asked thoughtful questions, offered advice to one another, and cheered each other on throughout the ups and downs of the training cycle. They got one-on-one access to RW editors and experts plus authoritative answers to all their questions—and formed an unbreakable team bond. Here’s how they crushed their goals and had a blast every step of the way.

Age: 73 | From: New York City | Finish Time: 7:38:57

Carmen’s Question:

I’ve used motion control/stability shoes for a long time due to bad overpronation, but I started to feel discomfort and achy legs. Some articles I read suggested to try a shoe with a balance of some stability but more cushioning. Am I doing any of this shoe selection right?

Answer from Morgan Petruny, Test Editor:

Shoes are a tool, not a magic fix, so if you’re experiencing unusually achy legs or discomfort, you may need to tweak your training volume and intensity—or follow up with your orthopedist. They can recommend specific foot and mobility exercises. As you strengthen those weaker areas in your running form, you may find that you require less support from your shoes. That said, wear what feels good. The max-cushioned shoes your training buddy loves might feel too wobbly or soft and squishy while you run. The carbon-fiber-plated model that helped your friend nab a PR might make your arches stiff and sore. Trust your intuition: Train and race in shoes that feel good on your feet and make your runs the most enjoyable.

Carmen’s RW+ Marathon Experience:

This was my second marathon—I ran my first in 2021, also in New York (though that year, newbie mistakes and stubbornness led to a stress fracture). I stopped and sang along with a couple of very cool young ladies while running on 4th Avenue in Brooklyn, who were blasting “I Want It That Way” by the Backstreet Boys. Everyone who knows me is aware of my love for BSB—I have two tattoos! I will never forget that moment.

Age: 27 | From: Austin, Texas | Finish Time: 4:02:26

Tristen’s Question:

I see other runners pair lower-body strength training with their speedwork days. Why would this be preferred?

Answer from Jess Movold, Strength Coach & RW Contributor:

The purpose behind combining strength training with speedwork is to maximize your training load and allow you to focus on recovery the day after. It’s important to do the speedwork before you strength train, followed by fuel and hydration. I recommend having at least two hours to recover from a running workout before starting a strength training session.

Two strength sessions per week are the most helpful, but it’s okay to scale down to one as mileage ramps up during a training block. Don’t overcomplicate it, don’t overthink it; do what works for you.

Tristen’s RW+ Marathon Experience:

The 2023 NYC Marathon was for Grandad, who passed away at the end of 2022. I’d never been to NYC before. The race felt like the entire city shut down and came out to cheer for us. My favorite moment was running up a hill on Lafayette Avenue where the road really narrows and I was basically shoulder-to-shoulder with fellow marathoners. The atmosphere was insane.

Age: 42 | From: Miami | Finish Time: 3:45:23

Cris’s Question:

I started many runs with legs that felt so heavy I couldn’t reach the miles I set out to complete. Then I had the days when running felt so easy after not running the day before. Should I take rest days to mean do as little as possible?

Answer from Brian Dalek, Director of Service Content:

In its simplest form, yes, because true rest gives your body a way to recover from the daily stress of your workouts. Running causes micro-tears in muscle fibers, which repair and rebuild while you rest and let your body recover. Without a break, a taut string of overtraining may very well “snap” in some form for any runner. It’s much smarter to recover and rebuild through the process of training versus being forced to rest long-term because you get injured or overworked or burned out. But there’s room for some activity, or active rest, which could include walking, cycling, or even a mobility or yoga class.

Cris’s RW+ Marathon Experience:

This was my first marathon, so I wanted to make sure I did everything right. Although I didn’t meet the team until the marathon weekend, training with them was the best experience. My daughters were so happy when I found them in the crowd during the race. I stopped to give them and my wife hugs right off the Queensboro Bridge. I almost hit a wall there, it was that hard. Then I saw them again right before the 25th mile, and it gave me the energy to finish.

Age: 33 | From: Pittsburgh | Finish Time: 7:44:20

Lauren’s Question:

I’m not hungry for about an hour after strenuous exercise, and then I become ravenous. I try to do protein shakes and fruit, but it doesn’t quite cut it. What do you recommend for postrun nutrition?

Answer from Chrissy Carroll, MPH, RD, USAT Level I Triathlon Coach, RRCA-Certified Running Coach:

As runners, we’re often told to listen to our bodies, so the absence of a stomach growl can be confusing. Postrun nutrition is important, though, because what you eat helps jump-start your recovery. After a workout, reach for foods with carbs to replenish glycogen stores, and protein to help repair muscle. If a shake and fruit aren’t cutting it, maybe a PB&J with chocolate milk is more your style. Recent research suggests there may be more wiggle room with recovery timing than previously thought. If you truly feel best eating an hour later, that still supports recovery. Try a balanced meal when that hunger strikes, like a grain bowl with tofu and veggies, or a lean beef burger with roasted potatoes and fruit.

Lauren’s RW+ Marathon Experience:

This was my third marathon, and I was running on pure fumes most of the race. But the energy of the crowds very literally propelled me and I had the time of my life! I wore a shirt with my name on it and felt so personally encouraged.

Age: 28 | From: Houston | Finish Time: 3:53:57

Nina‘s Question:

I’ll be moving across the country to start a new job, so scheduling my runs will be a challenge. What are the best principles for adjusting a training plan?

Answer from Scott Douglas, RW Contributor and Coauthor of Advanced Marathoning:

A good rule of thumb is that if you can do 80 to 90 percent of the planned training schedule, your preparation is going well. In fact, you may only need to focus on three runs per week during any difficult scheduling period (of about two weeks) on the horizon.

A good marathon training program is usually divided into four blocks. The first focuses on increasing mileage and long runs to improve endurance. The second concentrates on improving lactate threshold, along with endurance. The third emphasizes race preparation and includes tuneup races. The fourth includes a three-week taper, followed by the marathon itself. If you need to adjust, focus on the runs that most contribute to meeting the goal of that training block.

So, in the first block, for example, prioritize a long run at a conversational pace; a run that’s 50 to 70 percent of your long run’s length, with a portion at marathon pace; and a run that’s 50 to 70 percent of your long run’s length, at a conversational pace. Recovery from hard efforts remains important. If possible, allow a non-running day between these three runs.

Nina’s RW+ Marathon Experience:

This was my first marathon, and riding in the bus to the start as the sun rose over the city was the first moment it hit me: It was going to be an amazing day. I did check my watch, and pretty early on I knew I was having a great race. I was ready for the Bronx and Fifth Avenue hills and then just left it all on the course. It really felt like NYC loved me back that day!

Age: 53 | From: New York City | Finish Time: 3:25:23

Andrew’s Question:

I usually prioritize postrun stretching for some prehabilitation, especially if I’m feeling sore, but should I incorporate prerun stretching as well?

Answer from Jennifer Samson Acker, Health & Fitness Editor:

As you tack on more miles each week, you’re bound to feel nagging aches and pains, so it’s especially important to take care of yourself—and by that, I mean having a good recovery plan in place—both before and after your runs. Foam rolling followed by dynamic stretching before a run can expand your range of motion, which in turn can improve your running performance, according to research published in the Journal of Sports Science & Medicine. Yoga has pretty amazing benefits, too, enhancing strength and flexibility, as well as cardiovascular health. Meditation can help you calm your mind, connect to your body, and see how you feel each day.

Don’t push through and ignore those aches and pains. Get ahead of potential injuries with careful stretching and rest, and when that doesn’t work, find a good physical therapist.

Andrew’s RW+ Marathon Experience:

My initial time goal was 3:15:00, but I knew by mile 3 I’d have to work really hard throughout the entire race. I set a PR at the 2023 Chicago Marathon just four weeks before, and I was still partially recovering from that. So, instead, I decided to run for fun, enjoy and interact with the incredible crowds, and use the race as my victory lap. I had an absolute blast and still finished with a time I was happy with.

Age: 46 | From: Chicago | Finish Time: 3:40:25

Stephanie’s Question:

I can’t fathom wearing race shoes I haven’t worn for a lot of miles in advance. My training shoes are significantly heavier than race shoes are. Would the improved economy of wearing lighter shoes offset the discomfort I might have from not having trained in the shoes?

Answer from Jeff Dengate, Director of Test:

When the first “super shoes” came out, they weren’t all that durable, so there were concerns about wearing them for more than just a couple of races. But many are holding up better now, so you can do some training runs and still have a pair fresh enough for a marathon. That said, at $250 a pop, the price can be a limiting factor.

But, don’t sweat it if your trainers are working for you. After Nike launched the original Vaporfly 4%, research showed that some people responded better to the shoe and others didn’t get close to a 4 percent edge. The shoe was no magic bullet for all runners. It’s better to get to the starting line of a marathon healthy and wearing a pair of shoes you’re confident in, rather than take risks to shave a few seconds.

Stephanie’s RW+ Marathon Experience:

My East Coast–based family and friends don’t normally get to watch me race, so it was exciting to see them on the course cheering for me. It was a redemption race for my first and highly undertrained 2022 NYC Marathon, which was hot and challenging. It’s a hard race; New York makes you work for it with all the lines and logistics and hills. It’s also a beautiful race, with crowds every step of the way.

Age: 49 | From: Union City, New Jersey | Finish Time: 2:38:42

Eduardo’s Question:

I really want to start slower and build up in the second half and the last 10K of my marathons. What’s a good strategy so I don’t crash in the final part of the race?

Answer from Brian Dalek:

Finishing a race stronger at the end than at the beginning no doubt pushes a runner’s high to new levels. But perfecting your pacing to hit an even or negative split (running the second half of the race faster than the first) takes a lot of practice. We’re big believers in using the 10/10/10 pacing method, breaking the race into three components: Run the first 10 miles slightly slower than your goal marathon pace, the second 10 miles at a goal marathon pace, and the final 10K you can let loose and run faster than your goal pace, assuming it all worked to plan. You could also use pacers (those people with the sticks and goal time) for parts of the race to help you stay on pace.

Eduardo’s RW+ Marathon Experience:

I ran the first 10K conservatively, then hit goal pace, and tried to go hard in the last 10K. My plan worked: I crossed the finish line in 2:38:42! What made a difference was using all the help and support I could get building up to the race. Instead of doing long runs solo, I joined my club’s long runs on weekends with my running mates. I had a nutritionist that I am still working with, and she has really helped me bring my running to a higher level. I also had the amazing experience to train with the other selected RW+ members.

Age: 36 | From: Augusta, Georgia | Finish Time: 4:39:37

Amanda’s Question:

I swear I get hungrier during a taper, and I’ve never done a marathon taper, so I’m interested to see how I’ll feel! What are some meals good for taper?

Answer from Jessica Maher, Chef in Austin, Texas:

As a chef and a runner, I always keep nutrition in mind when thinking about food. Like you, I feel I should eat whatever I want during a taper because my body needs to store fuel for the big day. That said, it’s easy to feel like the extra calories weigh you down. Focus on eating a variety of nutritious foods, especially carbohydrates. Include as many food groups as possible, and mix it up to keep from feeling the doldrums of eating for fuel. Make sure you include fresh, seasonal vegetables and fruit. Choose whole grains, like a farro salad with arugula and shaved Parmesan at lunch. Look for meals and snacks with carbs and protein, like salty, dried chickpeas or a mini granola bar with chocolate. In the end, every meal should bring you some level of joy.

Amanda’s RW+ Marathon Experience:

There were so many times when I was thinking, “Am I actually going to do this?” This was my first marathon, and I definitely went out too fast. I PR’d in the mile on mile 2. I was just so caught up in the excitement. Mistakes were made, but I wouldn’t change anything. Each time I saw my friends and my wife along the course, I got so emotional. The greatest thing is that I’ve gained nine friends from all over the country in the process I never would have met otherwise. I don’t think any marathon experience will ever top this.

Age: 55 | From: Richton Park, Illinois | Finish Time: 7:04:06

Katrina’s Question:

I had to rest the past few weeks due to a knee injury. It hurts a bit, but my doctor okayed me to run. How much should I train during a taper? I’m worried I may lose fitness if I don’t run much.

Answer from Mallory Creveling, Deputy Editor of Health & Fitness:

It may sound like a cliché, but the best advice would be to listen to your body. The key during the taper is to follow the workouts on your training plan as closely as you can, but absolutely take an extra day if you don’t feel well or you’re nursing a small injury. In the case of something like a sore knee, if it isn’t feeling good during some of your recent runs (especially if it’s affecting your gait), feel free to cut it short. Better to rest leading up to race day than to push it and be in more pain when you hit the start.

On Katrina’s RW+ Marathon Experience:

Both my legs were swollen and hurt very bad during the taper, so I listened to my body and didn’t run leading up to the race. But my mantra is to always finish what I start, no matter how I get there, and the NYCM was no different. I loved coursing through all the neighborhoods, but I always reflect on the one with the Jewish community—it was so peaceful! My legs were still bothering me, and I did have to fast-walk the second half, but knowing that Runner’s World ranked this marathon as one of the most difficult among the Abbot World Marathon Majors gave me a large boost of confidence that I’ll complete my goal of running all six of them one day.

Want an opportunity to run your best and most fun race? Have exclusive access to RW staff and experts? Experience the community, accountability, and support of a training group? Become a RW+ member and you could be on our next team! Since the 2023 NYC Marathon, we’ve partnered with other races such as the Boulderthon Half Marathon in Boulder, Colorado, and the Cherry Blossom 10-Miler and Marine Corps Marathon in Washington, D.C., supporting our members through every step of their training and racing journey. For 2025, we’re heading down to Florida to run the 2025 Disney Princess Half in February!

Along with the possibility to train with RW, you’ll gain access to our curated training plans and hundreds of streaming video workouts. You’ll also get every print issue delivered straight to your mailbox, have a chance to test products before everyone else, and so much more!