How to Prepare for the New York Marathon
The TCS New York City Marathon is one of the world’s most iconic races, attracting more than 50,000 runners and 2 million spectators each November. Whether it’s your first marathon or your tenth, proper preparation can make the difference between struggling and savoring the experience. Here’s how to prepare for the New York Marathon, from planning your arrival to finding the best pre-race runs in the city.
Arrive Early Enough
If you’re traveling from abroad or across the country, plan to arrive in New York at least three to four days before the race. This gives your body time to recover from flights, adjust to any time zone differences, and settle into the city. Many experienced runners recommend arriving by Wednesday for the Sunday marathon.
Arriving early also lets you attend the Marathon Expo at the Javits Center, where you’ll pick up your bib and soak in the pre-race atmosphere. It’s a chance to connect with other runners, get last-minute gear, and learn about the course.
Where to Run in New York Before Race Day
You don’t want to exhaust yourself before 26.2 miles, but light jogging keeps your legs loose. New York offers plenty of scenic, runner-friendly spots perfect for taper runs:
- Central Park: The spiritual home of running in New York, and also the finish line of the marathon. Do a gentle loop on the main road (6 miles) to visualize your finish.
- Hudson River Greenway: A flat path along the West Side, perfect for easy shakeout runs with skyline and river views.
- Prospect Park (Brooklyn): A smaller, less crowded alternative to Central Park. Good for staying relaxed away from the marathon buzz.
The Day Before the Marathon
The Saturday before the race should be all about rest and light activity. Many runners do a 20–30 minute shakeout jog in the morning to calm nerves and stay loose. Avoid long sightseeing walks—New York is tempting, but save your legs.
Carb-loading is important, but keep it balanced: pasta is popular, but rice, potatoes, and bread work just as well. Hydrate consistently throughout the day and avoid alcohol or heavy, greasy meals. Lay out your gear the night before to reduce stress in the morning.
Race Day Tips
On marathon morning, thousands of runners head to Staten Island for the start. Give yourself plenty of time for transportation and expect some waiting. Bring warm clothes you can discard before the race; November mornings in New York can be chilly.
The course itself is famous for its bridges and cheering crowds. Pace yourself early—the Verrazzano-Narrows Bridge climb in mile 1 can be deceptive. Save energy for Central Park, where the final miles are full of rolling hills and roaring support from the crowd.
Recovery After the Race
Plan your post-race recovery as carefully as your pre-race prep. Walk slowly after finishing to keep your legs from tightening. Stay hydrated, eat something with protein and carbs, and consider an easy stroll in Central Park the next day to keep blood flowing.
If you’re staying in New York a few days longer, many hotels have gyms or wellness facilities that are perfect for recovery workouts and stretching. You can explore our list of hotels with a good gym in New York City to find your ideal post-marathon stay.
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