NYC Marathon Course Suggestions + Frequent NYC FAQs

October 20, 2022 0 Comments

Anybody on the brink of run the NYC Marathon must learn this put up! It’s every thing I want I’d identified prematurely to have the most effective day attainable. At the same time as a working coach there have been classes to be discovered and every race is a little bit totally different. The NYC marathon course specifically has some actually key factors to know!

Hopefully these few key items to assist make life simpler. When you begin to understand how lengthy it takes to coach for a marathon, I hope you’ve began trying on the proper plan!

Stepping into to the NYC Marathon, I had a number of questions on logistics surrounding the beginning and the end and every thing in between! It seems lots of you’ve gotten the identical questions, so whereas I can nonetheless bear in mind all the small print I assumed I might share some solutions and a few NYC marathon course suggestions that will help you out.

This has been up to date since I ran in 2013 to replicate any adjustments I’ve observed when our athletes run, however most of it stays the identical! That’s a part of why we love this race proper? Custom! It holds regular.

NYC Marathon Suggestions

With any race, I’ve just a few commonplace suggestions for our athletes:

  • Strive to not stroll round a ton earlier than the race. Put it aside for put up race
  • Have your pre-race dinner and morning of meal with you or deliberate out, so you realize it’s meals you tolerate
  • Don’t get sucked in to driving the course. 🙂 It’s going to take eternally and completely freak you out.

Following are addition suggestions and methods from the entire Run To The End coaches.

NYC marathon tips

#1 Prepare for the Ending Hills

Whereas it’s nice to have rolling hills all through your lengthy runs, you completely need to be prepared for the ultimate set of hills. This implies:

  • plotting out lengthy runs that end with hills
  • together with each brief hill sprints and lengthy hill repeats on the END of reasonably lengthy exercises
  • using various inclines if treadmill coaching
  • practising the way you management your self on the downhill working to not burn out the quads

You’ll solely achieve 810 toes over the course of 26.2 miles, BUT that may really feel like rather a lot whenever you’re working so arduous (or haven’t educated for hills). Fortunately you get an equal quantity of downhill working.

NYC marathon elevation


#2 Marathon Expo

Many expos should not like they was once.

BUT NYC appears to buck that pattern which may imply a number of further time in your toes. We don’t need that bear in mind? Which implies if you wish to get pleasure from all of it (and I do), attempt to go on Thursday or Friday! Then you possibly can seize your New Steadiness themed sneakers, speak to a few of the cool of us readily available like Bart Yasso and return to your lodge to relaxation.

Proper now you need to schedule a time slot to choose up your bib. However know the expo is open to the general public and might be very crowded.

The NYC Marathon Expo is held at: Jacob Ok. Javits Conference Middle, Halls 3B and 3E, eleventh Avenue at West thirty fifth Road.

#3 Plan Nicely Forward for Your Begin Line Arrival

Nothing is worse than the nightmare that you simply’ve missed the beginning…aside from really lacking it.

One of many very cool and irritating issues in regards to the NYC marathon is the beginning space on Staten Island. It’s unbelievable sharing the world with so many fellow overrated runners, nevertheless it takes a little bit work and planning to get there.

That is one time the place staying close to the beginning isn’t the large win we frequently search for.

Transportation to the Begin Line

One of many belongings you need to contemplate is complete time on toes. I noticed many runners on the London marathon on their toes strolling for lots of time pre-race between the prepare, discovering the appropriate cease, then strolling via the big begin space.

  • Staten Island Ferry to buses – roughly 90 minutes
  • Midtown Manhattan bus straight to start out line – roughly 90 minutes
  • New Jersey Bus from Metlife Stadium – roughly 60 minutes
  • There may be NO begin line parking
  • Non-public drop offs could be finished – roughly 1/2 mile from beginning space and have to be finished by 7AM

Irrespective of which possibility you chose or which departure you’ll have a number of time in your arms when you arrive.

The primary wave isn’t till 9:10AM and also you’ll like be there by 7:15 on the newest.

#4 Begin Line Space NYC Marathon Suggestions

A couple of key issues you could not know and tricks to make the most of the time nicely.

Bag Examine

Baggage can’t be checked at the beginning line! You could pre-register and drop your bag off the day earlier than the race.

Chances are you’ll solely usher in issues within the clear bag offered on the expo.


NYC does NOT permit hydration packs. They DO permit working belts and handheld working bottles.

Safety Gates

You’ll undergo safety to get to the place the corrals are. The strains transfer in a short time, however that is the place they’re checking for hydration or bringing in luggage aside from these allowed to be checked.

Sit Down

Don’t waste tons of power standing round.

You’re about to run 26.2 miles and standing is taking power, and making your legs sore. Sit. Wait. Then rise up do some dynamic strikes and get in to your corral.

Take Throw Away Garments

The probability that it’s going to be chilly could be very excessive. So keep in mind that in the event you now want to sit down round for hours, you’ll get chilled. Shivering once more goes to waste power.

  • Convey throw away gloves so you possibly can even put on them the primary few miles
  • Reuse a mylar blanket from a earlier race
  • Convey sizzling arms!
  • Completely cowl your head to maintain within the warmth
  • Convey an previous blanket and previous garments – issues get picked up and donated afterwards

Convey Your Meals

Whereas there are some provides from Gatorade to bagels accessible within the beginning space, we don’t need you do be pressured about discovering it or making certain there’s nonetheless sufficient left.

With such a protracted hole between the time you get up and the time you run, you need to proceed fueling.

  • Preserve sipping on electrolytes
  • Eat a bagel and nut butter, particularly when you have a later begin
  • Within the last minutes earlier than you begin absorb an power gel or waffle or some excessive carb, fast sugar power


When you get in to your corral, know that it may nonetheless be awhile earlier than you cross the beginning line. Attempt to comprise your nerves and power. In the event you’re bouncing round, nicely once more you’re losing power.

NYC marathon course strategy

NYC Marathon Course Technique

NYC requires it’s personal particular technique if you end up fascinated about pacing. It’s not simply the large bridges or the late hills, however the power ranges from crowds that may throw you off your deliberate tempo.

Know that the course goes to really feel very crowded from begin to end. Meaning a number of holding your self in verify to not weave round individuals and add a number of distance to your race, in addition to not getting caught up in anybody else’s tempo.

Mile 1-2

You’ll be beginning going up a bridge that’s a 3-4%, so embrace this as your time to take the primary mile appropriately sluggish! Know that you’re saving power for later within the race. In case you are even 60 seconds slower than aim tempo it’s okay.

In the event you begin out too quick on an uphill you might be expending way more power than beginning out quick on a flat. Management your self.

We name {that a} heat up, which results in feeling stronger for longer.

You’ll find that point again on some downhills.

Miles 3-15

Now you’re within the coronary heart of the course and can begin to hit a few of the BIG crowds. I’m one of many many who let that pleasure push me well beyond my aim tempo…it damage so unhealthy by mile 20.

Do NOT be that particular person. Keep proper at or simply slower than your aim tempo.

When working the bridges take into consideration sustaining the identical degree of effort on the up and the down, this evens out tempo with out overtaxing you.

  • Gasoline early and sometimes is the motto of sports activities nutritionists. Take that first gel half-hour in and preserve going
  • This part is quieter and rolling hills.
  • Preserve checking in with your self on complete effort and keep near your aim tempo, no overshooting it or attempting to make up time later
  • Keep in mind to smile – it legitimately adjustments your physique response and helps

Miles 16- 20

First you’re going to get a downhill after which a protracted straight path. With out all of the turns this lets you dial in to aim tempo and simply preserve specializing in sustaining the identical effort degree.

Coming off the Queensborough bridge you’ll immediately hear the large crowds and that is the place you need to preserve your self in verify. I imply the power is PHENOMENAL.

However overrunning at mile 16 goes to value you at mile 20 whenever you begin hitting some extra hills.

Miles 21-26.2

This is the reason you’ve been saving your self. There might be hills within the last part and in the event you haven’t over raced, you’ll have the ability left in your legs to carry on to aim tempo.

Mile 23-24 is sort of all uphill. So the aim right here is to keep up your effort and remind your self there’s a pleasant downhill reward when you attain the highest.

Then you definitely’ll be making the flip in to Central Park. These are going to be rolling hills that may really feel a bit more durable on drained legs. However you’ve bought the group and the information that the end line is near preserve pushing you onward.

NYC Marathon FAQs

Answering the highest questions I acquired from you through the years and particularly as now we have seen issues shift round different marathons.

NYC marathon tips and tricks for having your best race - answering your start line questions

Do you actually get peed on in the event you begin on the low bridge???

I swear this needs to be delusion. I used to be one the decrease bridge and also you don’t enter it till everyone seems to be working.

The probability of anybody stopping inside the first 10 toes of the race to pee, significantly with tons of cameras and helicopters flying by them could be very unlikely.

Now proper after the bridge, put in your blinders except you need to see a mass of males whipping it out alongside the partitions.

What was the beginning safety like?

After we arrived to Fort Wadsworth for the beginning there was a VERY lengthy giant line for all runners to undergo earlier than attending to any corrals.

Cops have been checking for bibs, making certain you had solely the clear plastic bag and winding everybody who handed via. Plenty of discarded luggage, blankets, bottles and such exterior as a result of they have been on the not allowed checklist.

  • Put on throw away gear as a result of the entire safety after which ready round may have you quiet down.
  • Sit down as a lot as you possibly can as a substitute of standing for hours on finish (take into consideration how that wastes power).
  • READ the information so you realize what’s not allowed.

Are Hydration Packs allowed at NYC marathon?

NOOOOOO. This caught lots of people abruptly in Chicago.

Operating belts and handhelds are okay.

Chances are you’ll not usher in liquids over 1 liter. In Chicago, they have been asking us to pour out ALL liquids at the beginning, so my advice is to attend to combine any of your vitamin till you might be within the beginning space. In the event that they make you pour it on the market might be a water station someplace.

Prepping for the #nycmarathon – here’s the answers to common questions! #runchat Click To Tweet

Are face masks required?

Not any longer.

Why do they are saying permit 30-60 minutes for the finisher’s space?

It’s not since you are hanging out having a celebration. You find yourself strolling at the least one other mile to get via all the ending space after which again out to the place you possibly can meet up with household and associates.

It’s merely lots of people to maneuver via and it’s a sluggish march previous medical, the photograph line, warmth blankets, a bag with water and snacks then a lot farther to any bag choose up space.

What are the VIP tents?

There are a variety of VIP tents and entry is given for lots of sponsors, elites, celebrities or superior people who find themselves working it for the a millionth yr in a row. I feel perhaps some tickets are bought, however arduous to search out.

The first profit is NO ready for porta potties, which is a big deal.

Moreover you might be out of the chilly and capable of sit on a chair, so in the event you arrive to the island hours earlier than the beginning this an assist to preserve a number of power. Value it 100%.

What’s the expo like?

Undoubtedly one of many higher expos, in the event you like expos…and I do! A whole lot of the sponsors go all out with cheer stations, locations to make indicators, movies and naturally all types of drugs with NYC on it.

Not a number of “specials” or offers that I may discover although.

  • Do plan further time since they’re checking vaccinations
  • Don’t spend too lengthy simply strolling across the day earlier than the race
  • Do preserve sipping numerous water ALL day lengthy
  • Do get pleasure from each freaking second of this expertise

Right here’s a little bit throwback NYC marathon love.NYC marathon FAQs

Recommendation from the elites?

I used to be fortunate to attend NYC with Asics, which meant that I as soon as once more bought to do a heat up run and breakfast with some superb athletes.

Listed here are just a few marathon phrases of knowledge from Ryan Corridor, Deena Kastor and Pete Jacobs.

Blissful to reply every other questions you give you! These are simply the large ones I heard rather a lot!

Extra marathon day suggestions:

Different methods to attach with Coach Amanda
Instagram Each day Enjoyable: RunToTheFinish

Fb Group Chatter: RunToTheFinishrunning coach

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