News - Boogie Down Bronx Runners

October 5, 2026

RUNNER'S FINAL 25 DAYS: How to Taper for a November 1st Marathon Training, Track, Hydration, Nutrition, and Stretching

With 25 days to your Nov. 1st marathon, do less. Taper 3 weeks: Week 1 (Oct 7-13) 75% volume, last long run 12-14 miles. Week 2 (Oct 14-20) 50% volume, long run 8-10 miles. Week 3 (Oct 21-27) 30-40% volume, long run 6 miles. Race week: 2-4 mile easy jogs with 100m strides. Track: Stop VO2 work. Sharpen with short 400s and 200s, then only strides. No races or new workouts. Hydrate daily with electrolytes, carb-load 70% carbs Oct 29-31, stretch dynamically, foam roll, sleep 7-9 hours.

October 1, 2026

Thursday Night Action

For nine years, Boogie Down Bronx Runners' Thursday Night Twilight Series has lit up Bronx tracks after dark. More than a run club, it's a running Academy where beginners become marathoners.

September 24, 2026

WHY YOU CAN’T OUTRUN YOUR ELECTROLYTES

Many runners skip electrolytes due to their unpleasant taste, but it’s a safety concern. When you sweat, you lose water and essential minerals like sodium, potassium, and magnesium. Water alone dilutes sodium levels, which can lead to cramps, nausea, and hyponatremia.Do you really need electrolytes?

September 17, 2026

THE 30-40 MILE SWEET SPOT: Why Zone 2 Is The Beast That Builds You

For most adult distance runners, 30-40 miles per week is the sweet spot for building durable fitness without injury. It builds mitochondria, strengthens tendons and bones, and keeps you consistent. The key is the 80/20 rule: 80-90% of those miles must be in Zone 2 easy, conversational pace (60-70% max HR, 125-150 bpm this is based on age and fitness your MHR will vary for better understanding of your Zone 2 talk to your Coach or your Doctor.)

September 11, 2026

Chase the lifestyle, not the challenge.

Everyone loves a 30-day challenge, but many quit or stop right after they finish. A challenge isn't the goal, it's the warm-up. It takes 6 months of consistency to build a habit and make your body stronger. Don't train for the next race photo. Train to stay ready.

September 5, 2026

Boogie Down Bronx Runners for their 4th Annual Summer Festival in Pelham Bay Park this weekend.

Over 70 runners, families, and kids joined the Boogie Down Bronx Runners for their 4th Annual Summer Festival in Pelham Bay Park this weekend. The morning kicked off with marathon trainees logging 14+ miles, while others ran 6+ miles, before everyone came together for a day of music, wellness activities, kids' fun, and community connection.

September 1, 2026

BOOGIE DOWN BRONX RUNNERS MAKE TRIUMPHANT RETURN TO HOOD TO COAST 2026

After years away, 12 Bronx Runners conquered the “Mother of All Relays” in Portland, Oregon. PORTLAND, OR: After being absent from one of the most prestigious relays for several years, the Boogie Down Bronx Runners made a triumphant return this 2026 season.