Big Congrats To Stephanie & Everyone Else who finished The Tokyo Marathon & Series of World Major Marathon!
Huge accomplishment and so cool!
Filtering by Category: New York Running coach
Top 10 Running Questions & Answers #7
A: Treating the recovery portion of your training as equally important as the active portion will give you the best odds at staying injury free. Think of it as a 50:50 split. That means easy days are easy. You invest in recovery gear: ice packs, roam roller, yoga stretch strap, compression boots, massages, etc. AND you use them liberally. You follow best practices whenever possible like the 10% rule - only increasing weekly mileage by 10% each week with the fourth week being a pullback week before starting another 3 week 10% progression. Keeping track of the mileage in your running shoes and replacing every 250-350 miles. Keeping your Long Runs to 20-30% of your weekly mileage, and don’t ignore little niggles, aches, and pains - treat them immediately.
Top 10 Running Questions & Answers #10
For the next 10 days I’ll list the Top 10 Running Questions & Answers I get asked most frequently.
A. Depends on the individual but here are some of the things I look for: are you running enough? Are you doing speed work? Are you running long enough? Are you running too much? Are running too fast on easy days. Are you taking rest days? Are you getting enough sleep? Are you eating right? Are you cross training? Are you doing strength training, if so, how much? Are you racing shorter distances? Have you ever had bloodwork done? There’s a ton of questions that need to be unlocked to improve your marathon time, taking a good hard look at your global running regimen will likely find the answer.
Southforker: Ready, set, run: A Hamptons expert gives the route to your perlect running routine
NYC & Hamptons running coach Sean Fortune shares his tips for getting back into running in 2023 in the Southforker - the Hamptons go-to source for latest stories, recommendations, and upcoming events.
2022 NYC Running Year in Review & beyond
Happy New Year! At the close of 2022, I’m filled with reflection, gratitude, and joy. It will be my 15th year as a full-time coach in NYC and the weight of this isn’t lost on me. Getting let go from Citi in 2008 after the financial crisis turned out to be a true blessing in disguise. At the time, filled with dread, I started coaching part-time while working at a running shoe store on the UES, thinking I’d return to a Wall St. firm as soon as possible. Never in my wildest dreams did I think I’d be here today - in 2023 - counting my blessings each day that I found coaching and all the wonderful people I’d meet along the way (many of whom I hope are reading this now). I couldn’t have imaged a better profession for me or dreamed of all the different directions and outlets it would take me.
Over the years, going back to 1998 - the year I started running competitively, I’ve seen the NYC running scene change dramatically. Some of the outsized trends and remarkable happenings include: the coming and going of great runners and club teams; the corporatization of club teams including major sponsorship deals; the remarkable growth of the NYRR and emergence of a valid competitor - NYCRUNS; the goodbye of a few long time local running shoe stores; the opening of world class track facilities: Icahn Stadium & Ocean Breeze; the Millrose Games move from Madison Square Garden to the Armory; the overall proliferation of new runners and clubs; running-related podcasts; the advent of ‘underground’ racing events; and so much more. Most of this points to the largest trend: growth. And Central Park Coaching has grown with it.
I’m pleased to say 2022 was another good year for Central Park Coaching. Marked by a 12% YOY increase in website traffic and 5% YOY increase in training sessions. I’ve taken on larger roles as a established contributor to mainstream media articles (GQ, NYMag, SHAPE, etc.) providing expert running-related advice and work as a Running Technical Advisor working with photographer Carlos Serrao and New Balance. The new year will continue to bring change and growth I’m sure, and I plan on contributing to that as I have a few new things in store for 2023! So I’m excitedly working on that and looking forward to another year immersed in the NYC running community, filled with joy and gratitude.
Coach Sean contributes to GQ article "How Much Running Is Too Much Running"
Post NYC Marathon recovery advice
There's plenty of tips on what to do before and during the NYC Marathon, but you rarely hear about what do to after. Here's my advice for before, during, and AFTER, the big day, written for the Joyful Approach blog.
Marathon Season Is In Full Swing!
2 weeks to go before the big race, you can feel it in the air.
Summer Running Is A Great Time To Work On Speed
Ken is doing 100 meter sprints. The warm temperture is ideal for short, fast sprinting which develops all-out speed, strength, and form efficiency.
Warm Up Before Strength Training
This is a short video of my typical warm up routine before doing full-body strength training geared specifically to make me a more balanced, efficient, and faster runner.
High School Outdoor Track Nationals
This is short video I made of a final tune-up workout before Nationals of two of the fastest High School runners in New York City and the country.
Summer Training for Youth Runners
Summer running in New York City is great for young runners learning the importance of safely building up consistent mileage; injuring preventing stretches; and running form drills to improve efficiency and economy.
Summer training
Running in NYC during the summer months usually means New York City Marathon prep training; base-training; and as always - speed and form work. With this video, we primarily used it to analysis and help correct some form concerns that Josh was having.
SpringTime High Intensity Interval Training On The Bridle Path In Central Park
With the warmer temps, running fast and comfortably is the natural progression after the cold winter months. New York City running is some of the best in country.
Winter Running In Central Park
With the appropriate apparel, running in the winter is easy and a pleasure. Don't let chilly temps keep you away, visit a proper running store to get the right gear and get out there and start enjoying the outdoors all year long.
Running Speed Intervals in Central Park
Central Park is fertile training ground for running. Carefully measured, inspirational locations, help with the getting most of out of our workouts.
Central Park is Perfect for Speed Training for Runners
In this video, high school freshman and rising New York City miler, Ali, is working on her "top-end" running speed doing near all out 200 meter and 300 meter repetition sprints. Excellent for building speed and speed endurance which will improve her mile racing time and her fitness for lacrosse.
High School track runner doing sprints in Central Park on the east drive
Lactate Threshold & Sprints Running Workout
Changing speeds during an interval running workout can help build race ready fitness in a manageable, less destructive way than just straight up hard, fast intervals. Lactate Threshold (high-end AEROBIC pace) 1200 meter intervals tire the legs sufficiently - mimicking racing fatigue without being abusive, followed by some shorter, faster intervals 300 meter / 200 meter / 100 meter sprints, challenging the body the same way as the end of the race.
Amy running lactate threshold pace followed by sprints
Cryotherapy For Recovery and Rejuvenation After Hard Running Workouts
The owners of CoreFitness and CyroNYC, Michael and Denise Margulies, are now offering "PRO LEVEL" recovery for runners and athletes with their new Cryotherapy therapy chamber located on the Upper East Side. Cryotherapy is the use of extremely low temperatures to treat symptoms such as tissue damage (excellent for athletes), decrease inflammation, increase cell rejuvenation, improve skin tone and reduce signs of aging. It's commonly used as a spa treatment, but pro athletes of all sports, including runners, are now using this treatment regularly.
Coach Sean recovering from a hard running interval workout with Cryotherapy at Core Fitness.
Varsity High School Runner, Ali, working on her running speed with 200 meter repetitions
Just 2 days after the second largest snowstorm in NYC ever, Ali had her fastest 200 meter workout EVER. 200 meter repetitions develop a runner's speed, speed endurance, and strength. The also assist in refining stride efficiency, allowing a runner to become more economical. Additionally, 200s help with generating a monster kick at the end of a race! Email Coach Sean to learn more about workouts like this that can help your running become more efficient and faster.