Matt Scalabrino (March 25, 2025)

One of the most requested additions from CRC members has been advice on training and nutrition. In response, we’re excited to introduce a new section in our monthly newsletter: “Running Hacks”. This segment will feature insights from local runners, blending advice from grassroots athletes, coaches, and nutritionists.

Since CRC is all about supporting our local running community, we’re kicking things off with local stalwart and well-respected runner, Matt Scalabrino.

Matt delivered a stellar performance at the Charlotte Marathon in November 2024, finishing in 3:10.05. He also ran the 2024 Boston Marathon, though he narrowly missed his ambitious goal. A consistent top finisher in his age group at local races, Matt is known for his dedication and competitive spirit. Unfortunately, he is currently nursing an injury, and he will likely miss the 2025 Boston Marathon. Given this setback, we also ask Matt about injury recovery and training adjustments.

A huge thank-you to Matt for sharing his insights on how to perform better. 

CRC: What defines you as a runner—talent or grit?
Matt: I do feel like I have some natural ability, but there are plenty of runners much faster than me. I consider myself a grit runner with some speed. My strengths are stamina, competitiveness, ability to maintain strong effort and push through fatigue and discomfort. I embrace the pain, as they say, and enjoy pushing my limits.

CRC: Describe your race strategy.
Matt: When I race, I try to give my absolute best effort and have nothing left at the end. I’ll have a loose pacing plan taking my fitness, goals, and the course into consideration. Based on how I’m feeling early in the race I may adjust it slightly. I try to settle into an average pace that I feel like I can sustain for the entire race and finish strong without leaving anything on the table. I can be analytical so I’m often doing timing/pace math in my head to stay on track.

CRC: How do you structure your training to improve speed?

Matt: To maintain and improve speed I do a couple of fast runs most weeks. I like tempo runs, progression runs, and intervals. I don’t avoid hills, they can be a great way to improve speed and fitness. While I rarely do track workouts, they can be beneficial. The key is consistency: I stick to the plan and never skip a run unless it’s absolutely necessary. No excuses for weather or just not feeling like it. I mix fast runs, slower recovery runs, and longer runs every week. Racing regularly at various distances also helps sharpen my speed. A great way to improve is to be friends with and run with fast people.

CRC: When running hilly races, how do you tackle hills?
Matt: I run based on effort, not pace. I understand that I’ll lose some time on the uphills but I’ll make up for it on the downhills and flats. I find that the key to tackling hills is approaching them like a negative split race or workout, starting each hill slower and gradually increasing my pace up the hill. For me, attacking a hill too hard from the start is a recipe to run out of gas mid-hill and lose time recovering.

CRC: How do you fuel during a race?
Matt: I make sure to eat breakfast, usually a bagel with peanut butter and banana, coffee, and some pre-race Gatorade. For shorter races like 5k or 10k I don’t fuel during the race.  For longer races I’ll have a gel right before the start and then every 30 minutes.

CRC: Do you have a strict pre-race routine? What does it include?
Matt: I’ll usually loosen up with a warmup run and some light stretching. The warmup distance varies depending on the length of the race. For a 5k or 10k I’ll warmup for one to two miles. For a marathon I’ll just run a couple hundred yards to loosen up but I don’t want to add much extra distance to a marathon and the first couple miles of the race can serve as the warmup.  Other than that, the most important thing is making sure I visit the restroom. I’ll listen to some upbeat music before the race to pump me up but leave it behind for the race. I’ve never run a race with music because I prefer to soak in the full experience and energy of the race and stay mentally focused, which keeps me going as much or more than music.

CRC: You’re currently injured. For many runners, training is an essential part of their routine—physically and mentally. How are you coping?
Matt: Coping with injury is difficult. Running keeps me fit both physically and mentally so both can suffer. I try to stay as active as I’m able to. For now, that includes cycling, walks, and strength training. Even though I’m not running, I still never miss attending my home run club every week, Legion Southpark. I’ll go for a walk or do a quick strength training session while everyone else is running and then hang out with the group afterwards. The fellowship of the running community is important to me so the camaraderie of the group is very helpful. 

CRC: What’s your top-secret or best race advice for fellow CRC runners?

Matt: I don’t know if I have any secret advice but I would say to challenge yourself. Don’t be afraid to push yourself right up to or beyond whatever you perceive your limits to be. You will probably find that you are capable of more than what the self-protective limits in your mind might make you believe. Crashing through those barriers is an amazing feeling. Most of all, have fun!

Disclaimer: The advice shared in this interview is general in nature and not tailored to any specific individual or situation. It is not intended as professional or personal coaching advice