Planning on running a marathon this fall? Here’s 7 tips for doing it r

For many of us, running is a favorite way to build cardiovascular fitness and endurance while also helping us unwind or giving a rush of energy from the endorphin release. “Some of my best idea-generation and problem solving moments happen during my runs,” says Dr. Katy Noble, pediatrician and lifelong runner at Sound Beach Pediatrics in Old Greenwich, CT. And if you love to run, fall often means marathons. It’s a popular time of year for runners to set their sights on one of the sport’s most challenging races. Not only is the scenery in the Northeast at its most splendid, as the foliage turns red, orange and yellow, but also, the weather begins to cool to the 40s and 50s, which experienced runners and health experts say is the ideal temperature range for the sport’s ultimate race. If you are thinking of taking on one of many fall marathons or half marathons that the Northeast has to offer in the next few months, consider these tips from the pros.

Keep Cool

Scheduling a run during the fall enables those who want to train to have the spring and summer to get outside and log miles as they build endurance for the 26.2-mile race. “You will be doing the bulk of your training in much hotter weather than race day, so you will, generally speaking, be able to run faster and more efficiently when the temperature drops,” explains Laura Kovall, owner and founder of The Fit Co in Pleasantville, NY, personal trainer, and an experienced marathon runner. That doesn’t mean you can’t end up with a 70-degree day, as Kovall did when she ran a Long Island marathon one early October and experienced hotter-than-usual temperatures. She recommends choosing a race that falls late in the season (late October or even early November) to ensure comfortable temperatures, particularly for your first race.

Consult the Pros First

Plan a routine checkup before beginning an ambitious training program, particularly if you're older, have been sedentary or have underlying health concerns, advises Dr. Noble, adding that “symptoms such as chest pain, unusual shortness of breath, palpitations, fainting or significant dizziness with exercise should never be ignored.” Noble often does family trail runs with her daughter, now in college. For children and teens, she said the goal should be lifelong enjoyment, not simply accumulating miles. She recommends any young athletes work with an experienced youth running coach to learn how to avoid overuse injuries, burnout and inadequate nutrition and recovery.

Start Early

Marathons are incredibly challenging for mind and body so preparation is key, advises Kovall, who trains clients as a run coach as well as running races herself. For those who have run a marathon before, 12 to 16 weeks is typically sufficient for training. But if you are new to marathons, schedule a routine physical with your doctor first, and give yourself six months to a year to prepare. “The key is a very gradual approach,” says Dr. Noble. “Your cardiovascular fitness may improve relatively quickly, but your muscles, bones, joints, tendons and ligaments need time to adapt to the demands of distance running.”

Prep Holistically

At the height of your training (typically three to five weeks before race day), plan for weekday runs between five and 10 miles as you build endurance, and weekend runs between 18 and 20 miles. But building endurance is about more than logging miles. Proper sleep, eating right and strength training are key to keeping your body nourished and strong. “Our preparation will depend on what I mentioned above as well as the level of strength training/cross training prior to marathon training. The strengthening exercises I focus on target the muscles, which support joints, combined with interval and weight training, which provides my clients with a steady base of fitness and helps their body handle the gradual increase of mileage,” says Kovall. “You will need to make sure you have time to find and practice running with the right shoes, the right gear, and have time to experiment with fueling during long runs,” she advises. In short, it will take a lot of time and effort and might require some sacrifice in other areas. “Something in your life will have to temporarily give,” says Kovall.

Choose Wisely

Not all marathons are the same and finding the right marathon or half marathon to fit your needs should be an individual and crucial part of finding success. “Whether it is in honor of a loved one, for a time goal or simply to challenge yourself, the more one can hone in on what it means for them, the more effective their training and race performance will be,” says Kovall. Consider lifestyle and physical fitness. If running a marathon is a bucket list item for you, choosing one of the Majors, like the New York City Marathon or Boston Marathon, might be challenging to get into but it’s a great way to get yourself crowd support. If your focus is improving your race time, local races that are well organized with hydration stations, corrals, waves and start times might be a better fit.

Eric Turkewitz puts on such an event every year in Westchester. Paine to Pain is a trail half marathon hosted by the NewRo running club in New Rochelle, NY, that takes runners through a series of trails connecting the county’s park system. This year it will be held on October 11. A seasoned marathon runner, Turkewitz, a personal injury attorney in Manhattan by day, began organizing this race 18 years ago, combining all the things he loved about marathons and half marathons he has run before: cheerleaders at the starting line (modeled after his first experience running the New York City marathon in 1994), water stations, themes (his event is themed around Thomas Paine and involves muskets and people in costume), and lots of music and food, including a non-alcoholic beer station sponsored by Athletic Brewing Co.

Consider Terrain

Different marathons and half marathons provide different running experiences so plan accordingly and consider the terrain no matter what race you choose. “Many people believe a flat marathon such as Chicago or Houston is easier because you do not have to manage hills,” says Kovall. “I caution against this sentiment since flat terrain means that your foot is hitting the ground more or less the same way the entire 26.2 miles.” The repeated impact on the same parts of your body for an extended time might actually be more strain than mixing in a few hills. Meanwhile, hilly races target glutes more at times or hip flexors at other times. “I encourage you—whether you are training for a flat or hilly marathon— to be sure your training mileage most accurately replicates the terrain of your chosen marathon,” recommends Kovall. While she loves the crowds and the energy of the NYC Marathon, she also loves the scenery and terrain of the marathons and half marathons of Newport and Narragansett, RI.

“Trail running is probably my personal favorite,” says Dr. Noble. “The focus is much less on speed and more on proper footing, navigating variable terrain and taking in the scenery. I find it refreshing and exhilarating—a total reset.”

“I find running on trails far more interesting than road running,” agrees Turkewitz, whose half marathon is mostly on trails. “When you’re out in nature, there’s more little kid in you.” When he runs the Westchester County trail systems he almost always sees wildlife—even a couple of nesting bald eagles—along the route. The temperatures are also often cooler in the woods and the ground under foot is softer on your feet. “You don’t have as much repetitive stress as you do on pavement where every single stride is going to be the same,” he notes.

Expect the Unexpected

Something will go wrong, says Kovall, so train your mind to stay calm and carry on. Whether the temperature ends up too hot or too cold, your watch won’t work, you spill water on your sock and get a blister, your family can’t find you at the expected mile mark or your cell phone dies, try not to lose focus. “Your mind will start to go down the rabbit hole of negativity,” says Kovall. “Keep moving forward. When something happens, the quicker you can refocus on the ultimate goal, which is to cross the finish line, the more likely it is that you will.” Marathon runners more often spend four and a half to five and a half hours to complete a race.

Research the race you are choosing to know what kind of help is available if you need it and who to turn to along the route. Even for his local half marathon, Turkewitz has about 200 volunteers come out for his race each year. “If there is a problem, [the runners] always know there is somebody there,” he says. “When you have that kind of support, it makes it a better experience for the runners. They’re not just out there cheering but in reality every one of my volunteers has a phone and in an emergency they are going to call for help—even if it is as simple as calling an Uber to take you back to the starting line.”

Plan for Recovery

After such an intense experience, your body will need a rest. Plan on 10 days to two weeks complete rest from running. “A marathon takes a major toll on the body and you will feel soreness in ways that you have never felt before," says Kovall. Without proper rest, your body will be more prone to injury. Hydrate, eat well and reset, even after a half marathon. “Your body may be somewhat depleted and your immune system after a marathon is often compromised,” says Kovall, who has made the mistake herself of trying to run another one too soon. “I understand that back-to-back marathons may result in success and remaining injury free, but this is not the norm,” she adds.

Have Fun

Whether you are training or running a race, be sure you are taking something positive from the experience, advises Turkewitz. In the early training stages, run a little, walk a little, and build up to running longer distances. When you are choosing places to run, go somewhere interesting. “Don’t just run for the sake of running. Find someplace interesting. Take a couple of minutes to enjoy the view. Take the kid in you on an adventure,” he advises. “If it’s not fun, you’re going to get bored and you’re going to give it up.”

Location and time of day are important to consider to up the fun, agrees Dr. Noble, who prefers a morning run to clear her mind and begin on a positive note. “Running has been a fabulous way for me to explore while traveling throughout the United States, Europe and Asia,” she adds. “And running with family and friends fuels some fabulous conversations! It even played a role in my engagement to my husband, on a run along the Charles River in Boston in January 1998!”

Planning on running a marathon this fall? Here’s 7 tips for doing it right.