PRE + POST MARATHON RITUALS

Silhouette of person running at sunrise with orange and blue sky and distant power line structure

TCS New York City Marathon

GUEST WRITER SERIES | NYC MARATHON GUIDE BY NICK YOUNGQUEST – October · 2024

Miles. Sweat. Dedication – The ultimate transformation for marathoners happens within every run, bringing you one step closer to the start line. A five-borough victory lap around the most iconic city in the world, the TCS New York City Marathon is an experience like no other. Runners and non-runners alike share in the collective spirit of what marathon running is all about – community. This ultimate culmination of recreational runners achieving something incredible is a feat accomplished by less than 0.1 percent of people in their lifetime, all while being supported by those around them at their own Super Bowl.

Man with tattoos speaking into mic at Sydney Marathon event under branded tent near modern building

Three people in athletic gear talking on grassy area with trees, picnic table, and outdoor fitness setup

“While the taper sees the marathon program requiring less mileage, it’s crucial to maintain intensity leading into race day.”

“If you enjoy a glass of wine with dinner, continue to indulge—just don’t overdo it.”

“While it’s not necessary to dramatically increase your rolling or stretching sessions, focusing on what makes you feel good is important.”

“Use the last weeks of training to productively visualize what race day will be like.”

The Art of the Taper
With just four weekends until the TCS New York City Marathon, the finishing touches to training are upon runners. The final long run (thank goodness), a noticeable decrease in miles, and an important focus on rest and recovery are essential. While there is respite from the arduous training regimen to get here, there are specific areas that some runners can often overlook.
Decrease Volume, Maintain Intensity
While the taper sees the marathon program requiring less mileage, it’s crucial to maintain intensity leading into race day. This isn’t a time to skip your workout runs; instead, it’s a chance to fine-tune your training plan based on race day expectations. Ensuring that speed work is maintained and long run race pace is practiced is vital, as your body needs to feel what it will experience on race day.
More of What’s Got You This Far
This isn’t the time for drastic changes. If you enjoy a glass of wine with dinner, continue to indulge—just don’t overdo it. Consistency is key to successfully crushing your marathon goal, and honestly, crushing life, too.

Marathon runners racing through central London with Tower of London and Shard in background

Pre and Post Race Rest and Recovery at Equinox Hotels

Prioritizing rest and recovery is essential. Maximize sleep, fine-tune your nutrition, and leverage every tool at your disposal to enhance your performance. While it’s not necessary to dramatically increase your rolling or stretching sessions, focusing on what makes you feel good is important.

To support your pre- and post-marathon recovery, Equinox Hotels offers a range of treatments designed to rejuvenate and enhance performance before and after the race. Guests can experience cryotherapy to reduce inflammation and speed recovery, while our infrared sauna promotes muscle relaxation and detoxification. The innovative spa wave table provides the equivalent of three hours of sleep in just 30 minutes, making it ideal for quick recovery.

Additionally, their deep tissue and CBD massages help alleviate tension and enhance relaxation. For hydration and nutrient replenishment, IV therapy options include NutriFit Pro for high performance, NutriSleep to improve sleep quality pre- and post-marathon, and NutriBoost to elevate energy levels. Each treatment is designed to support your body’s unique needs, ensuring you’re primed for race day.

The Equinox Hotels sleep program is meticulously designed to promote restorative rest, incorporating sleep psychologist-vetted room designs and curated sleep rituals that enhance the guest experience. With specialized amenities and wellness offerings, including nutritional support for optimal sleep, they ensure that every stay leaves guests feeling rejuvenated and ready to perform at their best.

Visualize Race Day

Use the last weeks of training to productively visualize what race day will be like. A great way to do this is to tackle the final stages of the TCS NYC Marathon Course. Familiarizing yourself with the route will greatly enhance your experience on race day, allowing you to anticipate what lies ahead. The weekend prior, trace the last 10 miles of the marathon course, navigating First Avenue (where a sea of spectators will cheer you on), through the vibrant areas of the Bronx and Harlem, and onto the famed Fifth Avenue climb into Central Park. This preparation will set you up perfectly for success on race day.

As you embark on this remarkable journey, remember that Equinox Hotels is here to support your high-performance lifestyle, offering everything you need for recovery, nourishment, and vitality.

Discover more marathon insights from Nick Youngquest on Instagram.

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