Preparing For The NYC Marathon

Hi everyone, Cesar here chiming in on marathon training prep! While the NYC Marathon is still more than 20 weeks away, many runners are starting to ponder how they will be preparing for their big race in November.

If this is your first marathon, I strongly suggest follow a training plan. Why you ask? Training for a marathon is unlike any race you may have done previously. Training for a half marathon is no where close to training for a full marathon. I highly encourage runners not to try to “wing it” with your training. I’ve seen people do this and it results in injury and none of us want that!

With so many training plan options out there today, choosing how to prepare for a marathon can be almost as daunting as running the 26.2 miles! Doing a simple google search for “Marathon Training Plans” will give you several results, all of which will cost you nothing to follow them. On the other extreme, organizations suchs as New York Road Runners offer comprehensive plans with different features that can add up and cost you a pretty penny. Since your race fee is so high, opting for one of these may not make sense for you.

So what is runner to do? Every runner will be different on how they will approach this however I wanted to suggest a couple of things that you should ensure are included in your training.

Remember It Is Your Plan! There are alot of plans out on the internet that are very generic in nature. They will tell you to run the mileage but once again, every runner is different. Some may need more time to build up their mileage than others. If this is your first marathon, ask yourself and be honest with yourself if jumping to 26.2 miles will be a big jump for you. If so, be mindful of these generic plans and how quickly they outline your jump in mileage. Also make sure that the paces prescribed in these generic plans make sense for you. If you need help figuring out what pace you should be training at, you can drop me an email at my contacts below!

Build the Base First! While everyone is eager to get race day ready, it is extemely important not to progress your mileage too fast. Make sure that your plan has you building a base of miles first before you jump into higher mileage or jump into drastic speed work. Your first 3-4 weeks of your plan should include building your base. your runs should be around 4-7 miles and not much longer. Also these miles should be done at an easy conversation pace and no where near your race pace. Adding in some strength training and core work at your gym will also help prepare your legs for the demands of increased mileage which will come soon!

Once Your Base Is Built It’s Time To Build Mileage This part of the plan is inevitable. To run 26.2 miles, you need to train for 26.2 miles. However this is the area where many people risk injury. It’s not a smart practice to jump from 6 mile long runs to 15 mile long runs. That’s where injuries occur and exhaustion can set in because your body just isn’t used to that increased mileage. A good rule of thumb is to increase your weekly volume by 10%. If your plan has you jumping more than 10% to a new long run, maybe it time to think twice about that plan.

Also something to note, based on how many weeks you are training, try to maximize your longest run between 20-22 miles. This is where the longer plan (ie 18-20 weeks) is prefereable. There are a lot of plans that max out their longest long run at 18 miles. That’s 8 miles more that you are asking your body to give you without knowing how it will respond. With that being said, be mindful of trying to rush your training to get to a 20-22 mile long run. Getting there should be a gradual process that progresses along the lines of what I previously recommended of adding 10% each week.

Don’t forget speed work and hills! Speed work may not be for everyone but if you are looking to run a certain time then don’t skimp on the speed work. Long intervals such as 1200 meter repeats and mile repeats are perfect speed drills to implement when training for a marathon.

Unlike speed work, for the TCS NYC Marathon, hill work should definitely be part of your training! There are 5 bridges to overcome on this 26.2 mile trek in addition to other hills (more on those at a later date). Make sure that your training plan implements hill repeats thru out! If you live in the NYC area, I strongly suggest working out on any and all of the bridges that are part of the course.

  • Pace is a critical part of your training! I’ve seen so many plans that just detail the mileage to be done on a daily basis with no mention at all as to pace. Some experiences runners may know the paces they need to run during their training but not every runner will know! Your plan should be descriptive as to what your pace should be on a daily basis especially if you are looking to run under a certain time. Long runs should be done at a vey relaxed pace or how some call it, a conversation pace. Speed workouts should be done at a much faster pace but not necessarily all out. Then of course for those who are looking to run under a certain time, there is the ever popular “marathon pace”. This is the pace that you will need to average to hit your desired time. Some of your runs should be run at marathon pace but it shouldn’t be all of them. I’ve seen people train at marathon pace all the time and that type of training is not sustainable over the course of 16-20 weeks. On some of your runs, your plan should include portions of your runs where you work up to marathon pace and hold it.
  • Somewhat related to this is working on achieving negative splits on york long runs. For those unfamiliar with the term, negative splits is when the second half of your run is faster than your first half. Training your body for this will help you overcome “the wall” which usually hits in the second half of a marathon.
  •  In closing, there are ALOT of things clearly to consider when choosing a plan but it is worth your time to research and ensure some of these are addressed by your training plan. After all, it’s your race, and you want to run YOUR time!

    If you are still unsure about which plan to choose or if you are unsure about the paces your training runs should be at, you can always drop me a line at wearenycrc@gmail.com and I would be glad to assist!

    Additionally contact me about personalizing a plan as well based on your needs! Good luck to all marathoners and their training!!!

    Cesar

     

     

    Join Us Saturday May 4th In Brooklyn! RAIN OR SHINE!

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    Some of Our Members After The 2018 Version Of Our BK Half Trial Run!

    *TRIAL COURSE UPDATE!*

    updated 5/3/19

    Good morning everyone! Tomorrow’s Brooklyn Half Course trial run is on RAIN OR SHINE! Last year the race was run in a steady pouring rain so might as well get out there and give your rain gear a trial run in case this year’s race is also rainy!

    ALSO- BAG CHECK WILL BE PROVIDED at the start and transported to the finish. My foot isn’t 100% and rather then run 13 miles tomorrow, I’ll save it for the race and serve as bag check tomorrow! 🤙🤙

    Finally, I will have a water/nutrition station setup at about mile 7 as you exit the park HOWEVER you will have to provide your water bottles and nutrition to me at the start! Once everyone passes me at mile 7, i’ll head to the finish line 👍👍

    Hope to see everyone tomorrow morning!

    On Saturday, May 4th, 2019, we will be having a trial run of the Brooklyn Half Marathon course with members of  our “We Are NYC Running Club”. The trial run is as it sounds – a practice run of the entire course- yup 13.1 miles on a Saturday morning! The trial run is free and everyone is welcome to join!

    *MEET UP SPOT🏛️🏛️

    As this is a trial run of the course, we are asking everyone to meet up at Brooklyn Museum (200 Eastern Parkway, Brooklyn, NY 11238) at 7:00am! Please do not be late!

    Yes thats nice and early in the morning but keep in mind, the actual race also starts at 7:00am on race day anyways! This gives you a chance to wake up early and practice your routine and route to the start line!

    *TRANSPORTATION TO START🚕🚆🚗

    You can always park by the finish line and then either take a subway to the start or Uber which is about $10-$20. If you plan on doing that, plan on being by the finish line by no later than 6:30am!

    Of course you can take the subway to the start line. The Eastern Parkway Brooklyn Musem stop on the 2-3 line seems to be the closest station to the start line. Check the MTA website to make sure these trains are running on Saturday morning!

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    This is the 2018 race course map however it is expected to be the same in 2019!

    *THE COURSE!

    The course map is above. I also posted details of the the start area and finish area are below. Some of you may remember the trial run of the United NYC Half Marathon course that I held back in February. Unlike that trial run that we held, we should be able to run this course fairly close to the actual course. If you remember we couldn’t get on parts of the United NYC Half Course. That shouldn’t be the case here for the trial run of the BK Half. We should be able to see the entire course!

    Here’s a brief overview of the course and what we plan on running on Saturday!

    -The course starts at the Brooklyn Museum and we will run south along Washington Avenue, down to Empire Blvd where we make a right and another quick right onto Flatbush Avenue.

    -Next we head north on Flatbush Avenue, towards Grand Army Plaza. Runners of the United NYC Half may remember this stretch as it was the starting corrals of that race.

    -One we approach Grand Army Plaza (at approximately the 1.5 mile mark) we will loop around the Plaza and then head back south on Flatbush Avenue, til we get back to Ocean Avenue.

    -We will take a slight right onto Ocean Avenue and proceed straight until we get to Parkside Avenue where we will make a right onto Parkside Avenue. This will be around the 3 mile marker on the course map.

    -Continuing west on Parkside Avenue we enter Prospect park near Machate Circle where we will then proceed to do a full loop within Prospect Park.

    -After one full loop within the park, we will exit the park close to where we entered it for the loop and run onto Ocean Parkway. Once we leave the park we should be 7 miles in

    -Once on Ocean Parkway we will stay on Ocean Parkway and head south for a little over 5 miles until we turn onto Surf Avenue. On the course map this is around the 20k marker or 12.5 miles.

    -We will continue west on Surf Avenue for about a half mile until west 10th street where we will make a left onto west 10th street once you pass by the Coney Island Cyclone roller coaster.

    -Take west 10th street one block to the Coney Island Boardwalk – once you get to the boardwalk make a right.

    -Run on the boardwalk until you reach “Tom’s of Coney Island” -this is the approximate finish line of the race!

     

    BK Half Overview

    Get Ready To Race For The Finish!

    *PACE OF RUN ⏱️⏱️

    Some things to note – this is not meant to be all out pace. Personally As this will likely be one of your last long rains, try and take it easy and enjoy the run! Maybe snap some pictures along the route so you don’t have to do that on race day! Have fun with this run and lets hope we have a gorgeous day!

    As for paces, this trial run is for EVERYONE! During trial runs of the NYC Half Course in February, we staggered pace groups and we are looking to do the same thing again! Here are the pace group and their expected times of departure:

     

    First group, runners planning on running over 12:00/mile pace would leave at 7:15 am.

     –Second group, runners between 10:00/mile pace and 12:00/ mile pace who would leave at 7:30am. 

    Third Group for any runners running under 10:00/ mile pace who would leave at 7:45am. 

     The idea of breaking up pace groups this way would be that we would all arrive to the end closer in time to the end and folks would avoid getting lost this way as well. 

    *OTHER ITEMS TO CONSIDER!

    Also to note are bathroom breaks – try and hit the bathrooms before you start. I have been told that there are portable bathrooms at 5 different locations on the loop within Prospect Park with 2 portable bathrooms where we enter and exit the park to and from our loop.

    The stretch along Ocean Parkway is mostly residential so I’m not sure if you will have access to bathrooms during that 5 mile stretch. Or course when we get to Coney Island, there should be public rest rooms to use also.

    As for hydration and nutrition, please bring your own! There are 5 water fountain stops within the Prospect Park loop. However once we exit Prospect Park, I cannot guarantee that we will pass by open store fronts.

    Additionally please bring your own gels or anything you may consume for a 13.1 run.

    Once we are done with the run we can hangout on the boardwalk and maybe catch a cold adult beverage to “re-hydrate”!

    If you have any questions or comments – please do comment below! These group runs are a great way to get together – meet some fellow runners and take one huge step towards getting ready for the Brooklyn Half Marathon!

    This run is sponsored by “We Are NYC Running Club” however is open to the entire running community! Need some cool t-shirts to get yourself ready for the 2019 Brooklyn Half? How about some racing singlets or tanks? We got you covered!

    See you on Saturday May 4th

    ~~~Cesar & We Are NYC Running Club

    Smile Samantha! You Are Our Member Spotlight Of The Week!

    Always with a smile, Samantha has been featured on many NYRR promo ads!

    Another week has passed so it’s time to shine the spotlight on one of our members! Today we are happy to shine that spotlight on one of our very first members, the always smiling, Samantha M.!

    Samantha has always come to club gatherings with tons of energy, a positive attitude and of course her vibrant smile.

    Samantha started running in 2001 in college when she felt she was overweight and as a result, it made her self-conscious. At the time she had an unpleasant dance teacher that would make her feel uncomfortable about her weight so she turned to running to prove that teacher wrong and feel better about herself. Little by little she would set small benchmarks for herlsef measured in city blocks.

    When she’s no running, Samantha loves singing and dancing!

     

    Eventually she had worked up to a mile and before she knew it she was running as far as 5 kilometers! As running became a healthy obsession, she would run at the gym on treadmills admittedly so she could watch trashy TV (lol). Ever increasing her mileage, she joined New York Road runners in 2012 and ran her first 5k that year. Fast forward to today, Samantha has run over 80 races with NYRR!

    Being a runner since 2012, Samantha stumbled across We Are NYC Running club last year while training for the United NYC Half Marathon. Why would Samantha join a running club though after being a runner for 6 years and having success with it? Samantha points to the amount of support that she felt from strangers who shared the same common goal as her and had a true genuine love for running.

    3rd from the right, Samantha was at the very first official club meet up!

    Samantha was part of the first unofficial meet up of the club back at the 2018 NYRR Gridiron 4 miler run. That day she felt the group had something special just from spending 15 minutes together with the group before the 4 mile race. With many years of running already under her belt, she wanted to be part of something bigger where she could talk to people and not be judged. She remembers many years back still to that dance class teacher where she made to feel so small. Being a part of this club, she no longer feels that at all! Since joining the club, Samantha has loved being a member as she points to the many fabulous, strong, dedicated and down to earth people she has met. She adds that running a race is so much better knowing that you have a lot of people out there rooting for you and running with you. Just yesterday, Samantha ran her 22nd race as a member of We Are NYC Running Club as she ran the NYRR Gridiron 4 miler with the club and celebrated a year of running with her new found running family!

    Looking forward, she continues to think about running the TCS NYC Marathon as a long term goal. For now she is concerned with committing time to train for a marathon as she knows the amount of time involved with it and she does not want to take that time away from her family, especially her three year old son Harrison. Speaking of her son Harrison, he himself has already run some races with NYRR. Samantha plans on continuing to have Harrison run more races this year while she continues to prepare for some more half marathons herself with the 2:00 time barrier as her ultimate goal!

    Pictured here at the Bronx 10 Mile, Samantha ran 22 races with We Are NYC RC in 2018!

    We are fairly confident that Samantha will break that 2:00 barrier if not at the NYC Half Marathon, perhaps the Brooklyn half marathon! Once she has done that, if she hasn’t changed her mind about going for the TCS NYC marathon, she may just be content with continuing another fun hobby of hers – performing and singing famous Broadway musical scores on top of her radiator with her son Harrison!

    Here are some words that some of our members had for Samantha!

    Fellow Club teammate Marjorie

    Fellow Club teammate Cesar

     

    Monday Member Spotlight – Meet Carlo!

    carlo solo 5

    Carlo Has Ascended to B Corral & Shows No Signs Of Stopping!

    This week our member spotlight is focused on our quiet but fearless Carlo Fervil. Carlo’s love for running has turned into a lifelong passion. Here’s why…

    Carlo had no idea that he was going to soon find his passion and something that would take him on a lifelong journey. At the encouragement of a co worker and curious to try running as a way to get fit, Carlo entered his first 5K in Brooklyn. Excited to see what the hype of running was all about, he ended up disappointed when the race he ran was very disorganized. In 2017, his co worker told him about New York Road Runners, so he entered a 5k in Prospect Park. It was love at first run! Every race he ran, he pushed himself harder and harder to see what his limit was. He quickly realized, there were no limits to how hard and fast he could run. Carlo did not see running as a “one and done” thing. He wanted to keep going, learn everything he needed to know and most of all give 100%.

     

    carlos solo 7

    Carlo Was Part Of The Club’s First Ever Ragnar Relay Team This Year!

    Then Carlo had something happen that changed his perspective and made him realize that he also needed to learn how to train properly. He entered the Staten Island Half, his very first half marathon. Not sure how to train, he used an app but didn’t quite follow the training the way it was prescribed. Not training properly resulted in injury to his IT band, during the race. Unable to walk he realized at that moment that he wanted to do whatever he could to avoid injury, so he began doing research on how to train properly. Carlo learned there are three important components to running injury free. Cadence, hip strength and heart rate. He used that to develop his own training, worked it into every run and started to see that he was becoming a stronger, faster and more efficient runner.

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    “Coach Carlo” Is Always Willing To Give His Teammates Running Advice!

    It didn’t stop there for Carlo. Now he wanted to share everything he had learned with everyone around him. In 2018, Carlo joined his first training run with We Are NYC Running Club. He quickly became part of the team, but also felt that he wanted to help others run better too. Carlo started offering teammates small tips on how they could improve their form and ways to run better. This would lead to many of his teammates calling him “Coach Carlo”! Last fall, he organized some of his own training runs to work on interval training. Now some of his teammates were seeing their own gains and improvements. Coach Carlo was making a much bigger impact.

    Carlo has big plans for his future. He is looking towards becoming a Certified Running Coach through the Road Runners Club of America. In 2019, he will be running both the Chicago and Berlin marathons. But both of those races are going to be a small step in preparing him for the biggest journey of his life. To begin his training, in the hopes of obtaining a spot in the Olympic marathon trials. Carlo’s dream is to take his passion for running all the way to the Olympics.

    Carlo leaves us with his motto in the hopes that everyone will apply it to all areas of their life.

    “Patience and consistency are the keys to success and it stands true when applied to fitness and running goals.”

    carlo solo 6

    Always With A Smile, Carlo Is Aiming For The Olympics One Day!

     

     

    Monday Member Spotlight Time!

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    Our Member Spotlights Bassem Reaches “50” Days On His Run Streak

    In continuing with our We Are NYC Running Club member spotlight, our next awesome member is one of our more vocal, motivated, and loveable members. Bassem has been a long time runner and has logged well over 60 races just with New York Road Runners alone. Three of those races have been the New York City Marathon. In 2018 he opted not to run the NYC Marathon and focused on the Philadelphia Marathon instead. It resulted in him running a personal record of 3:49:22 after having a previous record of 4:52 in NYC! An outstanding PR of over an hour, but what makes this even more fantastic, is that Bassem just turned a young 50 years old!

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    Bassem Last Month At The Joe K. 10k

    Realizing his accomplishment this year, Bassem now has his eyes set on qualifying for the Boston Marathon. He would have to knock off another 25 minutes on his marathon time but he says there is something different now about his training. As noted earlier, Bassem is a long time runner, but this year he has seen improvement thanks to the support that he has received from his “We Are NYC Running Club” members. He points at the motivation factor as well as accountability being a huge boost to his training. While his pursuit of the Boston Marathon is currently a long term goal, his short term goal is to keep his current run streak alive. A couple of months ago when he turned 50 years old, Bassem decided to start a “run streak” where he runs at least one mile each day. Last week during one of our weekly group runs, Bassem reached 50 days on that streak and doesn’t plan to stop any time soon! How long can Bassem go? We shall see!

    Seeing how much the club has given him this past year, Bassem is always willing to give back. At group runs and on race days, Bassem is always willing to give runners advice based on his past experiences. Whether it may be about running apparel, nutrition or race logistics, you can count on Bassem to give you his words of wisdom.

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    Bassem (on the right) With His Vuvuzuela @ The Fred Lebow Half Marathon!

    Bassem doesn’t stop there either in supporting his running club teammates. Coming out and cheering with the club as part of our infamous cheer squads is something Bassem enjoys doing. If you have run any races in Central Park recently, you may be familiar with the loud echoing sound of a “vuvuzuela”! Yup – one of those vuvuzuelas is likely Basem!

    His energy and dedication to the club make him a clear candidate for today’s spotlight and he is just another reason that We Are NYC Running Club continues to thrive today!

    We will leave you with some words from Mr. Vuvuzuela aka Run Streak Man, aka Ragnar Guy aka Boston Marathon hopefully, aka BASSEM!

     

    NEW FEATURE – Monday Member Spotlight

    Cheryl crushing the 2018 TCS NYC marathon this past November!

    Good Morning Running Community!

    Over the past (almost) year, We Are NYC Running Club has grown tremendously and with over 450 active members worldwide sometimes it’s hard to keep track of who is up to what. So to assist with keeping up to date with our members, we’ve decided that starting in 2019, we would introduce one outstanding member per week to showcase who they are and why they are such a great teammate.

    It is our honor and privilege to introduce the first ever Member Spotlight: Cheryl F. (IG: @cfriscia). 

    Cheryl has been such a supportive and compassionate member from the day she joined the club. She puts 110% into everything she does whether it’s encouraging her teammates during group runs or organizing a Cross Fit class for the club. Cheryl is committed to taking We Are NYC Running Club to the next level.

    Cheryl is a survivor of stage 3 kidney disease. With her kidneys failing in 2014, she was hospitalized and underwent two years of intense treatment. While she avoided a transplant, she has come back to full health thanks in part to a complete diet change and lots of exercise. In April she celebrated her full recovery with our running club by running the UAE Healthy Kidney 10K.

    With the arrival of her first grandchild and watching her son get married, Cheryl experienced it all this past year! She capped off a triumphant year by running and completing her first marathon, the TCS NYC Marathon, and her teammates were there cheering her on all across Manhattan!

    When Cheryl sets goals, she hits them! Check out some highlights on Cheryl and hear what other members had to say about her character and impact she’s had on the club! We can’t wait to see what 2019 has in store for you, Cheryl! Thank you for being the personable, driven, and kind member that you are!

    Here are some member messages about Cheryl!

    Some kind words on Cheryl from teammate Derek S.!

    More kind words from teammate and good friend Rosa S.

    A big thank you to our teammate Casey (IG: @caseyalexandrafit ) for her work on this!

    Be on the lookout every Monday for our latest Member Spotlight!

    Happy running to you all!

    Cheryl holding her newborn grandson earlier this year!

     

     

    It’s Cold Out. Good! Here’s Why!

    Carlo Ferval Staten Island half

    In two year’s time, Carlo has gone from corral K at NYRR races to corral B. This guy knows what he’s doing!

    Hi everyone, this is Cesar. When I started We Are NYC RC I was excited to just meet friends who were runners. As a result some of these runners have become valuable sources of knowledge for me. So allow me to introduce you to one such runner in my club, Carlo F. This guy has improved in leaps and bounds and yet he is always willing to share the secrets of his success. Today I wanted to introduce Carlo who will be contributing to this site from time to time. You can follow Carlo on Instagram at @clo_runs !

    To some, winter means treadmills and indoor cycling while for others, winter can be a wonderland full of countless adventures. But you may not realize that outdoor winter running (and winter training in general) provides many benefits, such as:

    1. Promotes Weight Loss – When it’s cold, you start shivering because muscle movement helps heat up the body. So we actually use more energy during winter running as the body has to work harder to provide us warmth. This helps work off the gains during a time when it’s easier to stay indoors than to go out for a workout.

    2. Improves Your Cardiovascular System – Running in the winter strengthens your heart & lungs as they have to work harder to provide the body with oxygenated blood since it becomes less easy to breathe (due to the cold air reducing the body’s air flow) and maintains the body’s core temperature.

    3. Strengthens Your Immune System – When your body’s immune system is exposed to the cold, it is enhanced to fight inflections. Staying active during the winter is your best defense against cold and seasonal flu. In addition, the cold air acts like a natural ice pack to decrease inflammation, an in turn your joints will feel less sore after a winter run.

    4. Build Mental Fortitude – By encouraging yourself to embrace the cold instead of staying indoors, you are pushing yourself to break those mental barriers that can hinder your progress. Plus, you’ll have run through some of the toughest, hardest and least enjoyable conditions imaginable and that will give you the confidence to tackle a new season of running when spring comes along.

    5. Improves Physical Endurance – Your muscles will need to adapt to uneven and slick terrain. Whenever you attempt to walk across such a surface, every muscle in your body is working hard not to lose balance, thus becoming stronger, more responsive and more resilient in the process.

    6. Less Crowded. During the winter, Central Park is almost a Ghost Town. There will be fewer people out. And for the ladies, this also means less cat-callers during the season.

    7. Running in the Cold is Easier – you do not have to worry about sweat and dehydration. The colder the weather, the less heat stress on the body. Soon you will realize it feels easier to hold your 10K pace during the winter as opposed to during the summer.

    Winter is the Best Time to Work on Yourself – Because there are less races and less people. This is the best time to focus on your weaknesses and turning them into strengths as well as trying out new things that you may have wanted but couldn’t find the time. You want this to be a period where you are able to gain the necessary fitness to tackle a new challenge or an upcoming training program.

    Possible areas you may want to improve: Cadence, Core Stability, Running Form, Upper Body Strength, Aerobic Base (High Mileage @ Easy Pace), etc.

    Possible things you may want to try: Heart-Rate Based Training, Spinning, Pilates, Yoga, CrossFit, Jump-Rope, Weight-Lifting, Running Drills, other Fitness classes, etc.

    When it comes to Winter Running, the most important part is the layers you wear. This website, brought to you by Shape Magazine, shows what winter gear you should have at your disposal as well as a guide to what to wear at what temperature. However if your easy pace (in miles) is faster than 9-minute, you may have to adjust accordingly, as the faster you run, the more heat you generate.

    In addition, some of you may not realize but there are indeed sneakers made for winter running (snow/ice/rain). Last year, I wore Mizuno Wave Rider 20 GTX exclusively during the winter. I recently purchased the Saucony Peregrine 8 Ice+. There’s also the Brooks Ghost 11 GTX. You can either research or reach out to your preferred brand(s) for sneaker recommendations for winter/cold weather running.

    You can also purchase Snow & Ice Traction Cleats (such as Yaktrax). They are used to avoid sliding on slippery surfaces like ice and snow, as they are attached to footwear with either rubber straps on the heel and toes that covers the whole sole or a single strip over the foot.

    You can even take it a step further by installing spikes on the bottom of your sneakers to act as cleats (DIY Traction). This would be the cheapest option and would advise to do on a pair of your least favorite sneakers.

    https://www.digitaltrends.com/…/how-to-winterize-your-runn…/

    Running during the winter has its dangers that you have to watch out such as hypothermia, frostbite, knee pain & lower leg injury (if you’re not working on your core, hip mobility & flexibility). Of course, if the weather conditions are too bad, please use the treadmill. 🙏

    Good luck on training everyone!

    Carlo Ferval Marathon