Endurance Running: Pearls and Pitfalls

Sports medicine doctor and endurance runner, Marc Kowalsky, MD., will cover the essentials for distance runners to stay healthy and strong. You’ll learn about the importance of proper fitting footwear, common training mistakes that can lead to injury and treatment strategies that can help serious runners make it across the finish line.  Dr. Kowalsky will detail the specific nutritional requirements  and sleep and hydration needs of endurance runners.  There will be plenty of time for questions.

FREE. RSVP to Christine at JackRabbit at 914-921-1825

Getting ready to run the NYC Marathon?

Read Last Minute Tips from ONS Physical Therapist Abigail Ramsey, DPT


  • NO need to run now…  There‘s no gain to running at

    this point.  You can do light spinning on a bike to keep your legs moving.  If you absolutely need to run, do a light jog for 20-30 minutes on Friday.  Be sure to Rest on Saturday!

  • When you pick up your bib, don’t get caught up walking and standing too much, and be selective when trying the free supplements and energy bars available. You can throw off your nutrition if something doesn’t sit right with your stomach!
  • Wear layers! You can always shed a layer, but you don’t want to freeze while waiting at the start. If you do an active warm up, remember you are going to be in the starting corrals for a while. Don’t warm up to the point where you’re perspiring, as you run the risk of getting cold while you wait.
  • Do not change your diet!  Eat exactly what and when you’d normally eat before your long training runs.  Be sure to pack an extra Gel shot in case you lose one.
  • Use the medical tents if needed!  If you have a minor problem you can check into the tent, get the help you need like stretching, ice etc, and be on your way again.
  • Forward Motion! If you have an ache it’s ok to walk a little if needed.
  • Beware of eating the handouts on the course.  They are generous but you don’t know how your stomach will respond unless you have used that exact item during your training.


Post Marathon:

  • Ice trouble areas.
  • Keep Moving!   Active recovery will make the next few days easier!
  • Spin on a bike using little to no resistance for 10-20 min to get your legs moving. You’re going to feel tight and sore but you will feel looser when finished.
  • If you work at a desk the next couple of days be sure to stand up every 20-30 min and move around.
  • Gentle stretching will help loosen up your muscles!