Mastering Marathon Training: The Salis Guide to Conquering Central Park Hills

This summer, Salis is proud to support Fleet Feet NYC as the Official Hydration Partner for their Fall Marathon Training Program. In addition to fueling these 150 aspiring marathoners with our game-changing electrolytes I am putting my feet on the street, training side-by-side with them as one of the coaches. My commitment spans 16 weeks, leading bi-weekly workouts for a subgroup of these runners, colloquially known as The Tens.

This weekend, we returned to Central Park for our weekly Long Run. Our program called for 12 miles, or two full loops of the park. Several of our athletes approached me prior to the run, feeling anxious about having to navigate the undulating terrain, specifically the infamous Harlem Hill.

This segment climbs for almost 700 meters before a rapid descent along the west side and is not for the faint of heart. I challenged The Tens to shift their mindset from fear to enthusiasm and embrace our opportunity to conquer this obstacle, not once but twice. Training on hills increases strength, improves running economy, and develops mental toughness—all important components for successfully running a marathon. I was excited to lead this run.

Hill running can be intimidating, especially if it's not part of your normal routine. Throughout the run, I shared some practical tips on how to approach this long run:

1. Focus on Form. Proper form leads to better running economy and comfort. Keep your head up and set your gaze to where you want to go. Keep your shoulders back, chest out and proud, with a slight lean forward. Take quick, short steps on the uphill. Open your stride as you get pulled downhill.
2. Break the uphill into mini-segments. On the ascent, each of The Tens took turns calling out different checkpoints along the way. Instead of a grueling climb, we methodically chipped away at the hill to overcome the obstacle with ease.
3. Manage Effort Level. Don’t attack the uphills to the point where you burn yourself out. Don’t be afraid to pick up the pace and use the downhills to your advantage. Gravity is your friend—'The best way out is always through.'

Another frequent topic of conversation on our long runs is how to fuel during a long run or marathon. Marathon training and racing are extraordinary experiences that demand the athlete be properly fueled to get the job done. You want to aim for consuming 60-90g of carbohydrates every hour, which roughly translates to 2-3 gels per hour.

Staying hydrated is equally important, and drinking water is not enough to keep you feeling energized on those long runs. You need to be sure to also replace the electrolytes lost when we sweat. Sodium, Magnesium, Potassium, Phosphorus, and Chloride are all critical micronutrients needed to help regulate body temperature (keep us cool), prevent cramping, and for energy production.

It never gets old hearing directly from runners about how great they feel when using Salis Electrolytes. Many of the marathoners reported having more energy for their long run and were comfortably pushing the pace during our second loop. 

Saturday represented the longest run of this training cycle as well as our most challenging due to the terrain. The Tens agreed to add a marathon pace pickup to our workout and we ended with just over 13.1 miles for the day. Our goal was to pick up the pace by 90 seconds for the final half mile before our cooldown. However, the final instructions were to stay together for the entire surge. What we do is not as important as how we do it. We finished what we started, together. It matters.

If you are interested in learning more about how we train for a marathon, you can follow all my workouts on Strava and come along with us for the ride.