The Whys and Hows of Racing

Updated May 2025.

No matter where you are with your racing, we can’t wait to welcome you to our upcoming events! NYRR's Director of Runner Training & Education, Roberto Mandje, offers advice on the benefits of racing and tips to build your racing calendar.

The Benefits of Racing

Racing gives you a goal. Having a race on the calendar is motivating. “It holds you accountable,” said Mandje. “It gets you out the door to run.”

Your goal race can help you structure your training. “You can work on aspects of successful racing, such as pacing,” said Mandje.

Racing helps you train smart. “If you just train and train, week after week, you can get stale or even develop an injury,” said Mandje. With races in the mix, you can keep things varied and back off your training before and after each race so your legs stay fresh. “That little break keeps you from overtraining and maintains excitement about what you’re doing."

You can also use a race as a workout or long run (or part of one). “A race of any distance can be part of a long run or take the place of a workout you might do during the week,” noted Mandje.

Racing gets you fit. Pinning on a number, lining up, and taking off when you hear the starting horn brings out the best in us. “No matter how well you train, training doesn’t push you the way you’ll be pushed in a race,” said Mandje. The improvement you see in races—faster times—can be rewarding and motivating.

Racing teaches you to cope. “No race is ever perfect," said Mandje. "Maybe you get a hot day or a hilly course or your socks cause blisters. You figure out how to get through it and as a result you learn you can handle whatever race day gives you. You gain confidence from that.”

Racing builds skills. “A race has elements that you can’t duplicate in a workout, like picking up a paper cup of water to drink, being in a group of thousands of people, getting up early and traveling, pinning on your number, checking in, checking a bag,” said Mandje. For these things to become routine, you need to practice them by racing.

Racing is social. Many of us train solo or with just a handful of others. Racing widens that circle significantly and can be a great way to connect with friends and make new ones.

Racing is exciting. “You’ll feel adrenaline, the buzz of being around others, all the challenges of the day,” said Mandje. Especially if you haven’t raced in a while, it’ll feel like an adventure!

How to Plan Your Race Calendar

With so many races ahead, here are factors to consider when signing up. Be aware that most NYRR races reach capacity quickly, so set a reminder to register as soon as possible when new races open. This is especially important for those doing the 9+1 program for guaranteed entry to the TCS New York City Marathon.

What’s your goal? You may have a big race on the calendar, such as a marathon or half marathon. To plan other races, work back from your goal race and register for other races that help you get fit and stay healthy for that goal.

What’s the big picture? The races you sign up for should fit into your life overall. “Think about what you can afford—not just financially but also in terms of your life balance,” said Mandje. “Consider your work, family responsibilities, everything going on in your life.”

Keep an eye on the race calendar, which will note when a race is “near capacity."

What’s special? You may choose a race because it has particular meaning for you—maybe you’ve run it in the past and want to keep a tradition going, or maybe it’s associated with a cause you care about. “Running that race will give you an extra bounce of joy, and that can inspire you,” said Mandje.

Other races may draw you simply because they’re fun. “It’s OK to sign up for a race and just enjoy it, with zero expectation of a great performance,” said Mandje. You’ll likely still run faster than if you just went out and logged miles on your own, he added. “You will benefit from a ‘fun’ race and get stronger physically, mentally, and in terms of experience.”

Think of your race like a first date, he suggested. “It’s an introduction, no pressure,” he said. “It’s just a date. You will learn and grow from it, and hopefully you’ll come back for a second one.”

Sign into your dashboard and check out our race calendar.