Buffalo Marathon

The Buffalo Marathon is one of the most welcoming races on the late-spring calendar, and nobody knows the course better than the man who designs it. In this episode, Steve Gonser of RunSmart, sits down with Buffalo Marathon Course Director Al Longo for a complete walkthrough of race weekend — from what to expect when you wake up Sunday morning, to every mile of the course, to where to find your people at the finish.Whether you're toeing the line for your first marathon or chasing a PR on a course you've run before, Al's insider perspective will change how you approach the day.What we coverRace morning logistics: parking, gear check, porta-potty strategy, and the smartest way to get to the start corrals without burning energyThe start line logisticsA full mile-by-mile breakdown of the course — where it gives, where it takes, and the spots that quietly decide your raceThe neighborhoods you'll run through and why Buffalo's crowd support punches above its weightTips for first-time marathoners: pacing the early miles, fueling, and the mental moments to prepare forTips for experienced runners chasing a time: where the course is genuinely fast, where it can fool you, and how to play the wind off the lakeAid station spacing, fuel options on course, and what to carry vs. what to grabThe finish line, post-race food and recovery setup, and how to find friends and family afterwardKey takeawaysBuffalo is a fast course, but "fast" doesn't mean "easy" — respecting the early miles is the difference between a strong finish and a survival shuffleThe course rewards runners who know it: a few specific turns and exposure points are worth scouting in advanceRace morning runs more smoothly than most big-city marathons, but a few small decisions (where you park, when you leave your hotel) buy you a calmer startGuestAl Longo, Course Director, Buffalo Marathon

Bill Armstrong, co-founder of Neversecond and the official on-course fueling sponsor of the Buffalo Marathon, joins the show to break down one of the biggest shifts happening in endurance sports today… fueling.For years, runners were told to take in 30 to 60 grams of carbs per hour. That’s changed. In a big way.In this episode, Steve Gonser sits down with Bill to unpack what’s driving the move toward higher carbohydrate intake, how elite athletes are fueling at levels once thought impossible, and what that means for everyday runners preparing for race day in Buffalo.The conversation covers the evolution of fueling strategies, the science behind multiple transportable carbohydrates, and how consistency and precision in fueling can directly impact performance late in races.Bill also shares the thinking behind Neversecond, how the company approaches product development, and what runners can expect from on-course fueling at this year’s Buffalo Marathon.If you’re training for race day, this episode will help you better understand how to fuel, when to fuel, and how to avoid the late-race fade.Connect with NEVERSECOND:https://instagram.com/never.second/https://never2.com/Connect with RunSmart:https://instagram.com/runsmartofficialhttps://runsmartonline.comLearn more or register for Buffalo Race Weekend:⁠https://www.thebuffalomarathon.com/

A 2X Buffalo Half Marathon champion and course record holder Elle Orie joins the show after running a 2:30 marathon while in medical school, a rare combination of elite performance and academic demand.In this episode, Steve Gonser sits down with Elle to unpack her path from a multi-sport athlete in Orchard Park, New York to Cornell distance runner, Colorado steeplechaser, and emerging elite marathoner. She shares how a late start in competitive running and a strong aerobic base from swimming helped shape her progression and long-term development.The conversation explores what it actually takes to train at a high level while navigating medical school. Elle talks about 3 a.m. runs during clinical rotations, building toward 100-mile weeks, and the emotional swing of missing the Olympic Trials standard by 11 seconds before breaking through with a 2:30 at the Chevron Houston Marathon.Along the way, she shares practical insight on fueling, recovery, pacing, staying healthy, and how she keeps running enjoyable while pursuing elite goals.Connect with Elle Orie:https://www.instagram.com/gabrielleorie/https://www.linkedin.com/in/elle-orie-5444841a9/Connect with our partner, RunSmart:https://instagram.com/runsmartofficialLearn more or register for Buffalo Race Weekend:https://www.thebuffalomarathon.com/

In this episode, we sit down with registered sports dietitian Shannon Wilson to break down the most common fueling mistakes runners make—starting with chronic underfueling. Together, they outline practical ways runners can match intake to training load, recognize red flags of low energy availability, and shift away from weight-loss goals during a marathon build to reduce injury risk and protect performance.The conversation also covers simple, repeatable strategies for long-run prep, carb loading, and during-run fueling—plus how to trial gels, candy, and drink mixes to find what works. We close with recovery basics, including post-run timing, sleep-supportive nutrition habits, and a realistic approach to supplements and caffeine for runners who want better consistency without overcomplicating the process.Connect with our guest:https://www.shannonwilsonrd.com/https://www.instagram.com/sportsdietitianshannon/Register or sign up for the Buffalo Marathon Weekend:https://www.thebuffalomarathon.com/Thank you to our official training partner, RunSmart:https://runsmartonline.com

In this episode of the Buffalo Marathon podcast, host Steve Gonser, a physical therapist and running coach, discusses essential training principles for runners preparing for the Buffalo Marathon. He emphasizes the importance of injury prevention, consistent training, and a structured plan that accommodates individual fitness levels. The conversation covers training timelines, the significance of nutrition and fueling strategies, and the role of strength training in enhancing performance and preventing injuries. Steve also shares insights on adjusting training for weather conditions and the mental aspects of running, encouraging listeners to embrace the transformative power of running.Connect with host & sponsor:https://instagram.com/stevegonserdpthttps://instagram.com/runsmartofficialConnect with race:http://instagram.com/buffalomarathonhttps://www.facebook.com/BuffaloMarathon/