Marathon Season in NYC: Tips for New and Returning Runners

It’s October in New York City, and that can only mean one thing for runners: marathon season. The air is crisp, the parks are full of runners in training, and the excitement is building toward the New York City Marathon, one of the most iconic races in the world.

In 2024, more than 55,000 runners from 137 countries crossed the finish line—each with their own story, motivation, and miles of preparation behind them. If watching them inspired you to lace up your running shoes (or take your training to the next level), you’re not alone.
At Thrive Integrated Physical Therapy, we love helping runners—from first-time 5K participants to seasoned marathoners—train with confidence, improve performance, and prevent injury.

Why Runners Get Hurt—And How to Stay Ahead of It

Running is an incredible way to improve cardiovascular health, build strength, and clear your mind. But as training volume increases, so does the risk of overuse injuries caused by repetitive stress, poor mechanics, or ramping up too quickly.

Some of the most common running injuries we see at Thrive include:

• Iliotibial Band (ITB) Syndrome

• Patellofemoral Pain (Runner’s Knee)

• Shin Splints

• Stress Fractures

• Achilles Tendonitis

• Plantar Fasciitis

• Hip Pain

• Ankle Sprains

The good news? Most of these are preventable with the right balance of training paired with a strong focus on recovery, and mobility.

Four Ways to Train Smarter (and Stay Pain-Free)

1. Advance Slowly

Whether you’re building from 5 miles to 10 or training for your first half marathon, the golden rule still applies: don’t increase your mileage by more than 10% per week. Your body needs time to adapt to new loads, and skipping rest days or ignoring recovery can lead to setbacks. Stay hydrated, sleep well, and fuel your body with nutrient-dense foods to keep your performance high and inflammation low.

2. Cross-Train for Balance and Longevity

Cross-training builds a stronger, more balanced athlete. Activities like cycling, swimming, or rowing maintain cardiovascular endurance while giving your joints and tissues a break from the repetitive impact of running.
Even one or two cross-training days per week can dramatically reduce the risk of overuse injuries.

3. Train for Mobility

Strong runners are mobile runners. On non-running days, work on targeted mobility exercises that support healthy joints and tissue elasticity, such as:

• Thoracic rotation stretches

• Hip rotation drills (on hands and knees or in a kneeling position)

• Ankle dorsiflexion work (in standing or down-dog)

Before each run, start with dynamic warm-ups like high knees, butt kicks, and leg swings to increase blood flow. Afterward, use a foam roller to release tightness in your calves, thighs, and hips.

4. Build Strength to Improve Form and Endurance

Strength training helps runners stabilize joints, correct imbalances, and generate power with every stride.
A 20-minute mini-routine done twice per week can make a huge difference:

• Lateral band walk (10–15 steps each direction)

• Single-leg glute bridge (8–12 reps each leg)

• Bird dog (8–12 each side)

• Bulgarian split squat with rotation (8–10 each leg)

• Eccentric heel drops (8–10 each leg)

• Plank + side plank (~30 sec each)

• Single-leg balance + diagonal reach (8–10 reach drills each leg)

Run with Confidence—Train with Experts

Whether your goal is to complete your first 10K, shave time off your next half marathon, or qualify for New York’s starting line, training smarter is always better than training harder.

At Thrive Integrated Physical Therapy, our team specializes in running mechanics, performance optimization, and injury prevention. We help runners fine-tune their form, build resilience, and recover faster so they can keep doing what they love—mile after mile.

Ready to get started?
Book a running analysis or injury-prevention session with one of our physical therapists today. Let’s make your next run or next race feel strong, joyful, and pain-free.