{"id":44559,"date":"2016-11-01T10:00:08","date_gmt":"2016-11-01T14:00:08","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44559"},"modified":"2021-05-17T03:43:08","modified_gmt":"2021-05-17T07:43:08","slug":"guide-to-running-nyc-marathon","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/guide-to-running-nyc-marathon\/","title":{"rendered":"Your Guide How to Run (and Watch!) the NYC Marathon Like a Pro"},"content":{"rendered":"
\"Your
Photo courtesy of NYRR<\/a><\/em><\/figcaption><\/figure>\n

If I can make it there, I\u2019ll make it anywhere.<\/em><\/p>\n

It\u2019s those words from the iconic Frank Sinatra song, \u201cNew York, New York,\u201d that play as runners begin their 26.2-mile adventure to the finish line of the New York City Marathon<\/a>. And by the time runners reach that final mile marker in Central Park, they really will<\/em> feel that way (hopefully).<\/p>\n

The New York City Marathon is on Sunday, November 6 this year, with a course that\u2019s every bit as challenging as it is breathtaking. Today, the race is the largest marathon<\/a> in the world, boasting more than 50,000 runners, weaving through all five boroughs of the Big Apple, bolstered by one million spectators. (Fun fact: In 1970, just 127 participants<\/a> entered to run the inaugural four laps of Central Park.)<\/p>\n

 <\/strong>RELATED:<\/strong> The 15 Best Fall Marathons in the U.S.
\n<\/a><\/p>\n

Despite its difficulty, it is<\/em> possible to PR in New York \u2014 with the right course strategy. And amidst the intense race day<\/a> crowds, it\u2019s also possible to just find the right place to spectate, if you\u2019re enjoying the race from the wings. Lucky for you, our insiders\u2019 guide will help you nail marathon day, no matter which side of the barricades you\u2019re on.<\/p>\n

NYC Marathon Course Preview: Before It Begins
\n<\/strong><\/h3>\n

Runners: <\/strong>Your race strategy starts before you even get to the start line, says Bart Yasso, Chief Running Officer of Runner\u2019s World<\/a>. \u201cIt\u2019s all about staying warm. Some people are out there in the runner\u2019s village for up to three hours.\u201d Plus, you\u2019ll stand on the bridge in your corral for another 25 minutes or so (hello, wind). Those old, ratty sweats your significant other wants you to get rid of? Wear \u2018em to the start and ditch them once you get moving. (Don\u2019t worry \u2014 clothes left at the start of the race are donated to charity.)<\/p>\n

Spectators: <\/strong>While your runners are shivering in the Start Village in Staten Island, it\u2019s time for you to map out your day. Figure out which subways you\u2019ll need to take, buy your MetroCard, and devise a plan. You won\u2019t be able to see your people until they\u2019re back in Brooklyn.<\/p>\n

After the Start Gun<\/strong><\/h3>\n

Runners:<\/strong> \u201cThe start of the New York City Marathon is epic,\u201d says John Honerkamp, a coach with the New York Road Runners<\/a>, who\u2019s run the course four times. The beginning is incredibly congested, but that\u2019s actually a good thing, he says. \u201cIt will keep you from going out too fast, and you\u2019ll get a lot of that time back later on in the race.\u201d<\/p>\n

Most people also don\u2019t realize the four percent incline of the Verazzano Bridge at the start, says Yasso. But what they also don\u2019t realize is that the second mile has an equally sharp downhill. Take these first two miles easy, and then wait until mile 3 to start worrying about your pace.<\/p>\n

RELATED:<\/strong> 5 Running Tweaks That Took an Hour Off My Marathon Time<\/a><\/p>\n

Spectators:<\/strong> Luckily, mile 3 is also where spectators can start to look out for runners, in the Bay Ridge neighborhood of Brooklyn. Once you see your runner here, you\u2019ll want to get on the subway to get to First Avenue in Manhattan to see your runner around mile 18 or 19.<\/p>\n

Brooklyn, We Go Hard<\/strong><\/h3>\n

Runners:<\/strong> You\u2019ll spend eleven miles in Brooklyn \u2014 from mile 2 through 13. At the start, the course diverges into three slightly different paths, dependent on your corral placement at the start. (Don\u2019t worry \u2014 they\u2019re all 26.2 miles!) By mile 8, they\u2019ll combine and stay that way for the rest of the race. \u201cUnless you\u2019re up front, the routes bottleneck a bit,\u201d says Yasso, \u201cbut it\u2019s not worth trying to weave to make up some extra time.\u201d<\/p>\n

RELATED:<\/strong> 5 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

As you run, you\u2019ll hit a new neighborhood every few blocks, says Honerkamp. Why take the subway when you can see this much on foot? The route takes you through family-friendly Park Slope, picturesque Clinton Hill, edgy Williamsburg and more in the city\u2019s largest borough.<\/p>\n

As you run, look out for Brooklyn institutions like the Barclays Center and the Brooklyn Academy of Music. As you pass Bishop Loughlin Memorial High School in Fort Greene, listen carefully: They usually play the Rocky theme song.<\/p>\n

Take some solace as you run through Queens \u2014 not only is your trip through this borough short, but it\u2019s also relatively flat after the short bridge at mile 13. You\u2019ll cherish this brief stretch before tackling the infamous Queensboro Bridge.<\/p>\n

\"NYC
Photo courtesy of NYRR<\/a><\/em><\/figcaption><\/figure>\n

Both Yasso and Honerkamp agree that there\u2019s a certain kind of peace and quiet on the bridge, as no spectators are allowed. \u201cIt\u2019s just you and your fellow runners,\u201d explains Honerkamp. \u201cYou can hear the breath and the footsteps of everyone before the storm of First Avenue.\u201d Pro tip: if you need a bathroom break, the bank of Port-a-Potties under the Manhattan side of the Queensboro usually has the shortest lines.<\/p>\n

RELATED:<\/strong> 50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

Spectators:<\/strong> If you couldn\u2019t get to Bay Ridge to spectate, 4th<\/sup> Avenue, Lafayette Avenue and Bedford Avenue all offer good vantage points for miles 4 through 13. And while your runner is making that lonely sojourn over the bridge, now\u2019s your chance to get to First or Fifth Ave.<\/p>\n

Manhattan State of Mind<\/strong><\/h3>\n

Runners:<\/strong> Once you hit First Avenue, the energy is electric, <\/em>says Honerkamp. \u201cIt seems like all one million-plus spectators are all there.\u201d But this is where you need to tell yourself to slow down, he says. It\u2019s difficult to combat the cheer-induced surge of energy, but it\u2019s important to pace yourself.<\/p>\n

First Avenue takes you from miles 16 to 19, so you might start to slow here. \u201cWhen you get tired, it\u2019s time to start focusing on your form,\u201d according to Honerkamp. \u201cFocusing on your form will keep you distracted from how tired you\u2019re feeling.\u201d<\/p>\n

For mile 20, you\u2019ll dip into the Bronx. For such a short trip, you\u2019ll cross two bridges \u2014 one on either side. Continue to focus on your form to power through.<\/p>\n

But before you know it, you\u2019ll be back in Manhattan on Fifth Avenue. Enjoy the bands in the Bronx before you enter Harlem. \u201cIt\u2019s a grind until mile 23,\u201d says Honerkamp. \u201cPeople don\u2019t always realize this is a hill and your pace might slow 10-20 seconds per mile. But whatever you do \u2014 don\u2019t<\/em> look at the street signs, or you\u2019ll just be counting down the streets.\u201d It\u2019s difficult here, but Yasso recommends feeding off the crowds.<\/p>\n

RELATED:<\/strong> Should You Press Pause On Your Running Music?<\/a><\/p>\n

Spectators:<\/strong> At miles 18 and 19, fans are sure to get a good spot thanks to thinner crowds above 96th<\/sup> Street. Plus, you\u2019ll be supporting the runners when they really need it. After First Avenue, get over to Fifth Avenue to see your loved ones at one of the toughest points of the course.<\/p>\n

\"NYC
Photo courtesy of NYRR<\/a><\/em><\/figcaption><\/figure>\n

The Home Stretch<\/strong><\/h3>\n

Runners:<\/strong> Once you get to mile 23, you\u2019ll be in Central Park. If you\u2019ve run a smart race, you can pick up the pace here, according to Honerkamp. \u201cLots of people are slowing down, so you can just weave in and out of them. But be careful \u2014 people are delirious and going in and out all over the place here.\u201d Think of crossing the finish line in a few miles, and how amazing that will feel. Be sure to take in the band set up in Columbus Circle just before you re-enter the park.<\/p>\n

RELATED:<\/strong> 10 Lessons Learned Running 100 Marathons<\/a><\/p>\n

Spectators: <\/strong>Central Park South hugs the park for mile 25, and here\u2019s a great stretch for spectators, too, to get one last chance to see runners without having to deal with the finish line madness. Looking for a good spot to meet your runner afterwards? A bar or restaurant on the Upper West Side is generally a good bet.<\/p>\n

Runners: <\/strong>Those last .2 miles in the park are uphill, but the adrenaline will carry you through. \u201cI think it\u2019s hard,\u201d says Honerkamp, \u201cbut other emotions come into play, and you won\u2019t feel it as much.\u201d<\/p>\n

\u201cMy favorite part of the experience is being there and just hearing all these people speaking different languages, coming together to do the same thing,\u201d says Yasso. \u201cIt\u2019s as close to an Olympic experience as you\u2019ll ever feel.\u201d<\/p>\n

Originally published October 2015. Updated October 2016. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The legendary NYC Marathon is just around the corner. Follow our insider’s guide to running the 26.2 \u2014 or spectating \u2014 like a pro.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[111,72,110,108,341,357,174],"class_list":["post-44559","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","tag-marathon","tag-nyc","tag-race","tag-running","tag-tax1living-well","tag-tax2running","tag-travel"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44559","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44559"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44559\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}