11 Weeks to Race Day

As we move into the early weeks of training, now is the perfect time to get ahead before long runs start to feel overwhelming. You’ve committed to this journey—now let’s make sure your body is ready for what’s ahead.

Understanding Base Building

Every solid training plan includes a phase called base building. While traditional base building typically spans 8-16 weeks, depending on fitness level, we’re focusing on the principles that matter most right now: gradually preparing your body for increased mileage, improved endurance, better running form, and the consistency of running 3-4 times per week.

Think of base building like constructing a house: A strong foundation makes everything else more stable and sustainable. Without it, you’re building on shaky ground.

Your Body Needs Time to Adapt

Here’s something crucial to understand: adding something new to your routine often takes 6-8 weeks for your body to truly adapt.

Starting now—even with short run/walks or easy efforts—means those first longer runs in a few weeks will feel much more manageable. You’re not just logging miles; you’re teaching your muscles, tendons, ligaments, and cardiovascular system how to handle the demands of marathon training.

Practical Strategies to Build Your Base

If you’re feeling intimidated by the training ahead, try these approaches:

Break Your Runs into Manageable Pieces

Don’t think about the full distance. Instead:

• Focus on time instead of distance — “I’ll run for 20 minutes” feels less daunting than “I need to run 3 miles.”
• Use structured run/walk intervals — There’s zero shame in walking. Elite marathoners use run/walk strategies, too!
• Start small — Even getting outside for a walk counts as building your aerobic base

Use Mental Checkpoints

Your mind quits before your body does. Make runs mentally manageable:

• Run to the next tree, mailbox, or street corner
• Tell yourself, “just one more block”
• Focus on getting through each mile, not the entire run

Try Run/Walk Intervals

A simple, proven method: 1 minute running / 1 minute walking for 30 minutes.

This approach helps you:

• Ease out of your comfort zone gradually
• Build confidence without overwhelming your body
• Develop consistency (the real key to marathon success)
• Reduce injury risk while still building fitness

When Motivation Dips

Let’s be honest—there will be days when you don’t feel like running. When that happens:

Reconnect with your WHY.

Why did you sign up for this race? What will it mean to cross that finish line on April 19th?

Write it down. Keep it visible. Let that reason guide your next step—even if that step is just lacing up your shoes and walking out the door.

You’re Building Something Big

Remember: every run counts. Every walk counts. Every time you show up, even when you don’t feel like it, you’re building not just physical endurance but mental toughness.

You’re not just training for a race—you’re proving to yourself what you’re capable of.

You’re building something big, one run at a time. We can’t wait to see you all crossing the finish line on April 19th! 🏁

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Need Personalized Guidance?

Training for a marathon is challenging, but you don’t have to do it alone. Coach Nicole offers personalized 1:1 coaching tailored to your goals, fitness level, and schedule.

Questions about your training?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

10 Weeks to Race Day

The marathon season is upon us, and with it comes training through the colder months. Whether you’re facing 40-degree mornings or sub-freezing temps, the right gear and strategy will keep you consistent and injury-free.

Here’s what you need to know about cold-weather running.

The Golden Rule: Dress 20 Degrees Warmer

When dressing for a cold run, dress as if it’s 20 degrees warmer than the actual temperature.

Why? Your body heats up fast once you start moving. If it’s 40°F outside, dress like it’s 60°F. This prevents overheating while ensuring you’re not freezing at the start.

Always cover your extremities — hands, ears, and neck lose heat the fastest.

Cold Weather Layering Guide

50°F and Above

• Sports bra or tank top
• Short-sleeve shirt
• Shorts or light tights

40°F – 50°F

• Base layer: Moisture-wicking long sleeve
• Full-length tights
• Light gloves (optional)

30°F – 40°F

• Accessories layer: Add gloves, hat, and neck covering
• Consider a lightweight running jacket

20°F and Below

• Thermal + protective layer: Fleece top and running pants
• Insulated running jacket
• Thermal gloves (try hand warmers inside!)
• Winter hat or headband covering ears
• Neck gaiter or buff

Essential Cold Weather Tips

Warm Up Indoors First

Don’t skip this. Spend 10-15 minutes warming up inside before heading out. Do dynamic stretches, jumping jacks, or light jogging in place to get your heart rate up and muscles warm. Going from a warm house straight into freezing temps is a shock to your system.

Layer Strategically

You should feel slightly chilly when you first step outside. If you’re perfectly comfortable at the start, you’ll be overheating by mile 2.

Layers let you adjust: As you warm up, you can remove a layer and tie it around your waist or stash it. Better to have the option than be stuck sweating or shivering.

Protect Your Extremities

• Hands: Lightweight gloves for 40°F, insulated gloves for below freezing. Hand warmers are a game-changer.
• Head: A Dri-Fit headband covering your ears or a lightweight hat works for most temps. Below 20°F, go with a thicker beanie.
• Neck: A buff or neck gaiter prevents cold air from hitting your chest and makes breathing easier.

Choose the Right Fabrics

• Compression tights and long sleeves help regulate blood flow and keep muscles warm
• Moisture-wicking materials are essential — cotton holds sweat and makes you colder
• Reflective gear is crucial since winter means darker mornings and evenings

Adjust for Snow and Ice

Snow on the ground? Ice on the sidewalks? You have options:

• Trail shoes with traction provide better grip on slippery surfaces
• Treadmill runs are a smart alternative on dangerously icy days — no shame in staying safe

There’s no medal for risking an injury on black ice.

Remember: You’re Not Alone

Training in the cold can feel tough. Some days, the hardest part is just getting out the door.

But here’s the thing: There are 6,000 other runners training for this race with you. Most of them are dealing with the same cold weather. You’re all in this together.

And when you cross that finish line on April 19th? Every cold morning, every layer, every run where you didn’t want to go out but did anyway — it will all be worth it.

The hardest part is getting out the door. Lace up your shoes, step outside, and let the run carry you from there. 💪

We’re in this together, Jersey City. See you out there! 🏁

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Need Personalized Guidance?

Training through winter brings unique challenges. Coach Nicole can help you develop a customized plan that accounts for weather, your schedule, and your goals.

Questions about cold-weather training?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

9 Weeks to Race Day

Nutrition is absolutely key for endurance runners. What you eat impacts your training, your race day performance, and your recovery. Get it right, and you’ll feel stronger, recover faster, and run better. Get it wrong, and you’ll hit the wall.

Here’s everything you need to know about fueling your marathon training.

1. Carbohydrates Are Your Primary Fuel

Why it matters: Carbs are your body’s preferred energy source during endurance events. Without adequate carbohydrate stores, you’ll run out of gas.

What to eat:

• Complex carbs: Whole grains, oats, quinoa, sweet potatoes, brown rice, fruits, and vegetables
• Simple carbs: White bread, pasta, sports drinks, gels (useful during races or immediately before)

When to eat them:

• Daily training: Make carbs a consistent part of every meal
• Carb-loading (2-3 days before race day): Increase carb intake to about 70% of your daily calories to maximize muscle glycogen stores

Pro tip: Don’t wait until race week to carb-load. Practice this during training before your longest runs to see how your body responds.

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2. Protein for Recovery and Repair

Why it matters: Every run breaks down muscle fibers. Protein rebuilds them stronger.

What to eat:

• Animal sources: Chicken, turkey, lean beef, fish, eggs
• Plant-based sources: Lentils, chickpeas, black beans, quinoa, tofu, tempeh

When to eat it:

• Post-run window: Consume protein within 30-60 minutes after your run to jumpstart recovery
• Throughout the day: Spread protein across all meals to support ongoing muscle repair

Aim for: 15-25 grams of protein post-run, 1.2-1.7 grams per kilogram of body weight daily during heavy training.

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3. Healthy Fats for Sustained Energy

Why it matters: Fats provide long-lasting energy and support overall recovery, hormone production, and nutrient absorption.

What to eat:

• Avocados, nuts, seeds, nut butters, olive oil, fatty fish (salmon, mackerel), chia seeds

When to eat them:

• Include in regular meals throughout the day
• Avoid immediately before long runs — high-fat meals take longer to digest and can cause stomach discomfort or side stitches

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4. Hydration: The Foundation of Performance

Why it matters: Even mild dehydration (losing just 2% of body weight in fluids) can cause cramping, fatigue, and significantly hurt your performance.

What to drink:

• Water: Essential for everyday hydration
• Electrolyte drinks: Sports drinks, coconut water, or electrolyte tabs to replace sodium, potassium, and magnesium lost through sweat

When to hydrate:

• All day, every day: Don’t wait until you’re thirsty
• During long runs: Drink small amounts frequently (4-8 oz every 15-20 minutes) rather than large amounts at once
• Post-run: Rehydrate with 16-24 oz of fluid for every pound lost during your run

Check your hydration: Your urine should be pale yellow. Dark yellow or amber means you need more fluids.

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5. Electrolytes Are Essential

Why it matters: Sweating depletes sodium, potassium, magnesium, and other electrolytes that regulate fluid balance, muscle function, and prevent cramping.

What to consume:

• Sports drinks (Gatorade, Nuun, Tailwind)
• Electrolyte tabs or powders
• Salty snacks (pretzels, salted nuts)

When to focus on electrolytes:

• During runs longer than 60 minutes
• On hot or humid days when you’re sweating heavily
• Throughout race day

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6. Fueling During the Race

Why it matters: Your body can only store enough glycogen for about 90 minutes of running. Beyond that, you need to refuel or you’ll bonk.

What to eat during the race:

• Energy gels, chews, or blocks
• Sports drinks with carbs
• Easily digestible foods: bananas, pretzels, energy bars

When to fuel:

• Start fueling after 45-60 minutes of running
• Continue every 30-45 minutes to maintain steady energy levels
• Aim for 30-60 grams of carbs per hour during the race

CRITICAL: Test your race-day fueling strategy during long training runs. What works for one runner might upset another’s stomach. Find what works for YOU before race day.

7. Never Try Anything New on Race Day

Why it matters: Race day is NOT the time to experiment. Your stomach is already dealing with race-day nerves and physical stress.

What to eat on race morning:

• Stick with your tried-and-true pre-race meal
• Eat 2-3 hours before the start to allow time for digestion
• Choose easily digestible options: oatmeal with banana, toast with peanut butter, bagel with honey, or a smoothie

What to avoid on race day:

• High-fat foods (slow digestion)
• High-fiber foods (can cause GI distress)
• Anything you haven’t tested in training
• New supplements, gels, or drinks

Use your long runs as dress rehearsals. Practice your entire race-day nutrition routine — pre-run meal, during-run fueling, post-run recovery — so nothing is a surprise on April 19th.

8. Experiment and Fine-Tune

Why it matters: Every runner is different. What works perfectly for your training partner might wreck your stomach.

What to do:

• Use long runs to test everything: Different gel brands, timing of fuel intake, pre-run meals, hydration strategies
• Keep a nutrition log: Track what you eat, when you eat it, and how you feel during and after runs
• Pay attention to your body: Cramping? You might need more electrolytes. Hitting the wall? You might need to fuel earlier or more frequently.

Questions to answer through experimentation:

• What pre-run meal gives me energy without upsetting my stomach?
• Which gels/chews taste good and sit well during runs?
• How much water do I need per hour?
• When should I start fueling during a long run?

The next 9 weeks are your testing ground. By race day, you should know exactly what your body needs.

The Bottom Line

Nutrition isn’t just about race day — it’s about every training run, every recovery meal, and every hydration choice you make between now and April 19th.

Fuel smart. Hydrate consistently. Test everything. And trust the process.

Good luck, runners. See you on race day! 🏁

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Need Personalized Nutrition Guidance?

Every runner’s nutritional needs are different based on body weight, training intensity, sweat rate, and personal preferences. Coach Nicole can help you develop a customized fueling plan for training and race day.

Questions about race nutrition?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

More training resources:
🌐 jerseycitymarathon.com/training