NYC Runner’s :TRAIL GUIDE

NYCtrailguide_headerJust because we live in a cement jungle, doesn’t mean green stuff doesn’t exist–we promise. There are plenty of trails to explore an hour or more from NYC, but if you’re looking for a closer-to-home adventure, we’ve got you covered. Check out our map below with 6 of our recommended spots to put in some nature miles.

The trails from easiest to most difficult:

Forest Park, Queens: 30-45 minutes from Midtown. Embrace the rolling hills in this nature-filled oasis between Queens and Brooklyn. Three main trails range from 1-3 miles long on the Eastern side of the park.

Central Park, Manhattan: In Midtown. Conquer the hills of our city on the 1.5 mile Reservoir Path or one of two Bridle Path loops at 1.66 and 2.5 miles around. These are great to tack onto a run close to home for a taste of greenery.

Old Croton Aqueduct Trail, New York: 60 minutes from Midtown. The entire trail runs 26 miles (from Yonkers to Croton Dam), and you’ll run through towns with plenty of places to stop for snacks or park a car. Not super technical, it follows a rail and lets you cover a lot of ground without pounding pavement.

Inwood Hills Park, Bronx: 35-40 minutes from Midtown. For a true in-city trail, this 2 mile loop starts out on paved paths near ball fields. After a few stairs, you’re in a leafy wonderland. Easily add onto your run by exploring the Riverside Path along the Hudson.

Van Cortlandt, Bronx: 60 minutes from Midtown. NYC’s third largest park, it dedicates a 1.25 mile and a 3 mile path to runners, along with hiking trails to journey.

Palisades Interstate Park, New Jersey: 90 minutes from Midtown. Put in a long run starting in the city, running the bridge and entering the trails or start near the Englewood Cliffs boat basin to park and run. There are multiple trails, including an 11-miler, that are accessible from here and they include hills, stairs, a boulder field and some challenging ascents.

If you want a group to run trails with, join the Paragon Trail Run 5k or 10k featuring Salomon at 9 a.m. on Saturday, April 18 in Van Cortlandt Park! We will have two vans for up to 25 people to get a round-trip ride from Paragon Sports in Union Square at 8:15 a.m. RSVP to ocheng@paragonsports.com. You’re welcome to meet us there to run the workout, as well. **Bag check, post-run coffee and sweets will be available.

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RACE READY with RUNNING SPECIALIST – VIVIAN ESCOBAR

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Just the other day, I met up with our Running Specialist, Pacer, Long Distance Runner and Mother, Vivian Escobar, to get some insights and advice on distance running and to hear how she is preparing for her upcoming race, The MORE Fitness Women’s … Continue reading

2XU sponsored run – 2/25/14

Paragoners, 

Greetings everyone.  You’d think after SUCH a lovely weekend I wouldn’t have to watch the weather, but that’s not the case at all.  It’s ridiculous.  Back to freezing our butts off.  Well, anyway, this week we are doing a longer fartlek workout focusing on the upcoming half-marathon season (NYC Half, Brooklyn, 13.1).  

Also, this week our run is being sponsored by the good people over at 2XU, which make fantastic compression gear.  This should be pretty sweet and I’m looking forward to trying out some new gear. 

Have a great night and I’ll see you tomorrow!! 

~ josh 

 

The “Workout”: 

EVERYONE:

  • Warm-up to the WSH
  • 8 x [2-min Easy + 3-min @ Half Marathon Goal Pace]
  • Cool Down back to the store 

Paragon Long Run – 9/28/13

Paragoners,

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Oh yes!! This is going to be an AWESOME weekend.  The first of 2 major long runs out over the GW Bridge and out into Palisades Park.  It is beautiful, quiet, challenging and just fantastic.  If you are doing a fall marathon, this is one of the long runs NOT to miss.  The course is 18+ miles, but the effort will exceed what 19-miles would be. 

 

Now, since we are out in woods of Palisades Park, there are facilities, but there are pretty long gaps between them, so PLEASE COME PREPARED.  We WILL have supplies on the course and a couple of stops for you to hit up for the bathroom, water, etc.  There will be at least 2 bikes on the course for support and 1 car that will be parked out there as an Aid station for refills etc.  

 

Also, my brother-in-law’s company, Lifefactory, has generously sponsored this weekend’s long run and has provided us with a whole slew of bottles!!! Love this stuff!!

 

OK, now for the final details:  We’re meeting at Starbucks at 168th & Broadway where those that are driving will provide bag drop and we will be FINISHING at the Park on 165th and Riverside Drive.  Cars used for bag drop will be down there.   

 

PACE GROUPS: 

  • 9:45+ Pace Runners will be meeting at 7am & on the run by NO LATER THAN 7:15. 
  • Faster than 9:45 Pace Runners will be meeting at 7:30am & on the run NO LATER THAN 7:45

Alrighty then, that is pretty much all the news fit to print. 

 

~ josh [speedysasquatch@gmail.com]

 

 

Time: 

  • 7:00 am -> 9:45+ Paces 
  • 7:30 am -> 9:40 & Faster Paces

Meeting Place: 

  • START: Starbucks @ 168th & Broadway
  • FINISH: Park at 165th & Riverside Drive

Course & Distance: 18+ miles, but it will feel like a lot more 🙂 … HERE is the map.

Tuesday Night Run – 9/17/13

Paragoners, 

 

Ok, so I’m a Dad now, which means I will never sleep until the little monster is like 15 years old and even then … I might not.  Anyway, I have some help in town this week so I will finally get to do some running with you guys this week!!  This week it is ALL about pacing.  We are going to do some speed play jumping 2 thresholds.  On the way out we will bounce between conversation pace and Half-Marathon pace, and then on the way back we will jump between Marathon Goal Pace and 10k Pace.  These are pronounced jumps in pace, but they are short in duration and will give your legs a nice little rush.  Notice that on the return you will be hitting MGP in recovery and not dropping to conversation pace.  This is being done on purpose so you know what it will feel like to drop back into that pace and be consistent when you are fatigued. 

 

The weather has cooled in our favor so revel in its awesomeness!!!  I’m gonna rest up so I can be at me best for tomorrow night!  Have a good day. 

 

~ josh 

 

 

The “Workout”: 

 

EVERYONE: 

  • Warm-up to the WSH
  • Out: 4 x 2-min @ Convo Pace w/3-min @ HMGP
  • Back: 4 x 3-min @ MGP Pace w/3-min @ 10k Pace
  • Cool Down back to the store 

Tuesday Night Run – 8/13/13

Paragoners, 

 

What’s going on everyone?  I hope everyone had a fantastic weekend.  It got hot again, but Summer Streets was still pretty awesome.  Great running weekend.  So, this week the group that went to the Track will be on the WSH for their workout whilst the other group gets some track action.  These workouts are short in duration, but high in intensity, which makes them all the more fun!  

 

Also, just a reminder that we will also be having our Thursday AM run at 7am in Union Square for Fitness in the Park.  

 

Have a great night and I’ll see you guys Tuesday Night

 

~ josh 

 

 

The “Workout”: 

 

9:30 pace & Faster: 

– Warm-up to the West Side Highway

– 10 x 400m @ 10k Pace w/2:30 recovery

– Cool Down back to the store 

 

9:30 pace & Slower: 

– Warm-up to the ER Track

– 6 x 100m @ 5k Pace w/100m Recovery

– 2 x 200m @ 5k Pace w/100m Recovery

– 2 x 400m @ 10k Pace w/100m Recovery

– Cool Down back to the store 

 

 

When Should You Stretch?

Ladies & Gentlemen, 

 

How is everyone doing this week?  Nice to have the weather dip a little in our favor, no?  I’ve been fielding a lot of questions regarding stretching and warming up etc. for runs, workouts and races and so I thought I would send out this email with some videos, etc. to help out.  

 

So, for every run you should warm up a bit BEFORE you stretch out.  Oddly enough people tend to cause more damage stretching their muscles while cold, before they do anything, than if they didn’t stretch at all.  What you want to do is run an easy mile (or 10-min or run out to the West Side Highway from Paragon) and THEN stretch out completely before the rest of your run and especially before your main set, hard workout.  Then when you’re finished with your workout and cool down you’ll want to stretch once again.  

 

Below you’ll find a list of roughly 10 stretches and some coordinating videos that should be helpful.  

 

Have a great day everyone and keep up the good training. 

 

~ josh

 

Stretching Routine 

Below you’ll find a nice stretching routine to do after you warm-up during each run and for after you’ve finished your run or workout and cool down jog.  This stretching routine progresses from your hips on down to your calves covering basically all of the bases.