How to Navigate NYRR 9+1 Program
“The one to run.” The NYC Marathon is one of the most coveted racing events in the world. Not only is it a World Major, it is also the world’s largest marathon year after year and one of the best block parties out there. With it being the largest marathons, it could be difficult to get into the race. You have the lottery and possibly even a time qualifier. But most NY residents are able to receive guaranteed entry through NYRR 9+1 program, requiring you finish any of 9 NYRR hosted events throughout the year, as well as volunteer for one of their many races. Running NINE races throughout the year can prove to be difficult, especially if you have other running goals outside of the NYRR races on your calendar. Here are some tips to execute a great racing year and nab an entry for the NYC Marathon:
- Plan out “Goal” Races
- Many of these races can be done just like any training run. Their distances range anywhere from a 5k (3.1 miles) to an 18 miler in Central Park. Some aren’t heavily populated, while some are the most popular races in the country. Find the distance you want to excel in as you prepare your racing calendar, and give yourself several months between your “Goal” races to recover between your harder races. It’s also important to note that the more popular ones sell out (some 2024 races already have) so having a plan and signing up right when they are released makes sure you stay on track to reach the 9 races.
- Spread them out
- You may think “getting them out of the way early” may be the way to go, but you risk burnout and a lot of miles that your body may not be able to handle. Work on a way you can plan strong training weeks, taper weeks, and recovery weeks so you can finish the year strong. Training errors are one of the many factors that can lead to a running injury, so plan accordingly!
- Remember why you’re doing it
- Racing throughout the year can create a mental block, making it difficult to keep training throughout the year. The best way to stay on task is to remember why you’re doing it in the first place. Write your goals on a post-it and put it on your mirror, or put a reminder in your phone that you will see everyday. These simple tasks can prevent those negative thoughts of doubt.
- Don’t forget strength and prehab!
- Whether a 5k or marathon is your goal distance, incorporating strength training into your running routine can significantly improve your PR and prevent injury. All of our PTs are trained to help add the right strength exercises for you based on your deficits or imbalances, so schedule an appointment so we can have a strong racing season.
