NYRR Coaches Answer the Questions Runners Ask Them Most Often
NYRR coaches Ben Delaney, Gemma Ward, Marc Major, and Steve Mura are always happy to answer runners' questions!
New York Road Runners coaches love questions from runners. That’s why they do what they do. Their answers help runners train and race smart and stay healthy.
We pulled together some of the questions our coaches hear most often. Their answers can help you get the most from your running.
I signed up for a race and now I’m injured—should I still run?
Short answer: Probably not.
Many injuries heal with a combination of rest, icing, physical therapy, and anti-inflammatories—but these treatments can take time. If you’ve tried them and you’re still injured, it’s best to see a medical professional for guidance and treatment.
Racing when you’re injured is risky business because it can set your healing back. This is true even if you tell yourself you’ll run easy and stop if you feel pain—it’s all too easy to get caught up in the excitement and push harder than you should. Running on an injury can also cause another injury as your body compensates.
Similarly, it’s not a good idea to race when you’re ill—especially if you have a fever. You risk getting sicker and lengthening your recovery.
We get it—no runner enjoys missing a race due to injury or illness, but you can remind yourself that there are more races on the calendar and your health matters more than a medal.
I have a race in a week, but I haven’t trained—should I still run?
It depends—but generally, it’s best to put your health first. Racing when you’re not prepared can risk injury—which may keep you from training for your next race. Even if you get through the race without injury, you may have a negative experience.
Think about what you want to get from the race. If you’re comfortable with running at an easy pace and it’s a shorter distance—such as a 5K or 4-miler—you may get through it feeling okay (though probably not great).
If you’re the type of runner who only likes to race hard, it’s best to skip a race you haven’t trained for—and get back into training for the next one.
Keep in mind that no training cycle is perfect. If you’ve generally been consistent, consider running the race even if you’ve missed some runs and workouts. Have a realistic goal, a positive mindset, and a plan to manage setbacks.
I didn’t get the time I wanted in my marathon—can I do another one next month?
In general, this is not recommended, as the marathon is very hard on the body—no matter what your time was, you still ran 26.2 miles!
Instead of planning a “redemption” marathon right away, take the time to recover, then build back up intentionally for another marathon a few months (or more) down the road. Taking a break also gives you time to reflect on what happened in your marathon—was it poor pacing, fueling issues, weather, training fatigue, or simply not your day? The goal isn't just to redeem a race emotionally, but to learn from it, recover from it fully, and make thoughtful decisions that support long-term progress.
And don’t be too hard on yourself! Finishing a marathon is an incredible accomplishment.
Can you recommend a good physical therapist (or orthopedist, podiatrist, etc.)?
At NYRR we don’t endorse specific medical professionals. Hospital for Special Surgery, the Official Hospital of New York Road Runners, offers a range of health and medical services; learn more about HSS
here.
What are the best running shoes?
Every runner is different. The best shoe for you is one that feels comfortable, fits, and offers you the right amount and type of protection for your feet and the type of running you do. Visit a running specialty store and have the experts there evaluate your foot type and help you try on and run in a variety of options. New Balance is the Official Athletic Footwear and Apparel Sponsor of New York Road Runners and the TCS New York City Marathon; learn more
here.
How many days a week should I run?
This will vary from person to person, depending on your fitness and your goals as a runner. Many new runners aim for three days a week, taking off a day or two after each running day. As you gain experience, you may want to increase to five or six days a week. Don’t push your body to do too much, too soon. Take rest days when you need them and make changes gradually to avoid injury.
What should I eat and drink before my race?
This depends on what you’ve consumed before your training runs, as you don’t want to try anything new on race day. Stick to your normal training diet, especially what you ate and drank before your longer training runs.
In general, a high-carbohydrate diet works best to fuel long endurance events like a half marathon or marathon. Think simple carbohydrates that sit well in your stomach.
How do I stay motivated?
There will be tough times during your running and training. However, if you remember why you’re doing this in the first place, it will help you refocus. Building habits and routines, like laying out your running clothes the night before a run, can help on the days when the last thing we want to do is get out of bed.
What’s your best advice for a new runner?
Enjoy the process and take the time to build your running base. This gradual approach can be hard for new runners—we want to make progress and see results quickly. Trust us—you’ll gain in the long run (pun intended) by starting with short runs at an effort where you can have a conversation. If that means taking walking breaks, it’s all good. Build slowly knowing that being consistent is better than trying to zip through runs huffing and puffing.
Listen to your body and when something hurts, pay attention. It’s better to be a healthy runner for life than a good runner for a few months.
Do I need speedwork?
Not always, and not right away. Speedwork helps improve fitness, running economy, and confidence, but it should be layered on top of consistent running.
NYRR Group Training offers coaching, camaraderie, and inspiration to local New York City runners of all levels; learn more here.
NYRR x Runna provides smart, personalized training plans designed to help runners hit their goals whether they're training for a marquee race or simply looking to run stronger, faster, and farther. Learn more here.