If you’re lining up at the Verrazano Bridge this year, it’s time to get familiar with the trail. The beauty of the New York Marathon is that it crosses all five boroughs of the city – Staten Island, Brooklyn, Queens, The Bronx and Manhattan – giving participants a taste of the different neighborhoods and giving spectators plenty of room to cheer. With the event welcoming around 50,000 runners, the 2024 race promises to be a celebration.
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Even though New York is on the coast, the route is certainly not flat. With long, sharp inclines over bridges and Fifth Avenue hills, the race will test your strength and endurance. Luckily, you have a roaring crowd cheering you on every step of the way.
Here we break this down World Marathon Major per municipality, indicating exactly what you need to prepare. (If you’re looking for the road map, here’s the official route of New York Road Runners.)
NYRR
Staten Island (miles 1-2)
The starting line at the New York City Marathon is unlike any other marathon in the world. Runners will arrive in Fort Wadsworth, Staten Island, early Sunday morning before checking in at their designated starting village (this will be noted on your bib number). Make sure you allow plenty of time to visit the porta pottyfind your bead and consume one fuel for the race.
You won’t spend much time on Staten Island. When the race starts, you’ll cross the upper or lower level of the Verrazzano-Narrows Bridge, which offers stunning views of the harbor and New York skyline, including the Statue of Liberty. Maintain your pace throughout this two-mile stretch; it’s easy to get caught up in the moment. Going too fast too early can hurt the later stages of your race.
The first mile is uphill onto the bridge, while the second mile is downhill off the bridge into Brooklyn. You might consider placing one at the foot of the bridge disposable clothing you’ve moved on for the start because it will be much less cold and windy once you get off the bridge.
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Brooklyn (mile 3-12)
These next 11 miles should feel smooth and stable, thanks to Brooklyn’s relatively flat streets. While you’re at your leisure, enjoy the area’s neighborhood, from the trendy restaurants in Park Slope to the charming tree-lined streets of Lafayette Avenue to the lively hustle and bustle in Williamsburg.
Don’t forget to relax in this part. It’s easy to get carried away by the excitement of the crowd on the easy rank; you’ll want to save your legs for the hills ahead. Stay relaxed and focused, and keep your fuel plan in mind; this is a great part to take the first few gels or chews that you put in your pocket.
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Queens (miles 13-15)
After passing the 13.1 marker, prepare for the Queensboro Bridge at mile 14. Although the viewpoint offers beautiful views, the climb to the bridge is tough, especially since it arrives right at the halfway point of the race. The absence of spectators on this piece could be that mentally challenging. Focus on maintaining your pace here and make sure you run on the special racing carpet as the real surface of the bridge is spiky.
Try to make the most of the silence in this part. During these miles, reflect on your journey up to this point, channel the support of the family and friends you have waiting at the finish line and at home, and enjoy the sights of the city.
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Manhattan, Part 1 (miles 16-18)
As you descend the Queensboro Bridge onto Manhattan’s First Avenue, the silence disappears into a wave of onlookers. If you’re feeling good, try picking up the pace (within reason) on this flat, wide three-mile stretch and let the thunderous cries of support carry you over the distance. This is a great place to have your friends watching from the sidelinesbecause they have enough time to get back to Central Park before your finish.
The Bronx (miles 19-20)
As you drive into The Bronx, you will notice that the crowds from First Avenue have diminished. This is a good time to turn your attention to fuel and hydration. You need them to get through the 30 kilometer long barrier. You might even make a breakout motivational mantra here, like “You got this!” or ‘Strong mind, strong body.’ Look out for the bands and dancers at the Entertainment Zone at 139th and Morris Avenue.
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Manhattan, Part 2 (miles 21-26.2)
There is no way to ease it: the last 10 km of the marathon will hurt. But the final push of this race: leave the Bronx, run down Fifth Avenue and turn into the iconic Central Park-is worth it.
After a short stretch of Harlem, you’ll turn onto Fifth Avenue (warning: it’s uphill) and reach the northern edge of Central Park around mile 23. The next mile is fairly flat; this is a good place to do that combat fatigue and collect it before the journey home. But be prepared for a heavy final helping. In Central Park, around mile 24, there are a few rolling hills that are no joke: watch your step and listen to the thumping sounds of the crowd and the finish line music carrying you through.
After reaching mile 25, you’ll soon leave the park and be surrounded by the deafening hustle and bustle along 59th Street, near Columbus Circle. Let their cheers drive you back into the park through the right bend and over one final hill. Stairs it home with everything you have!
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Hailey first got hooked on running news as an intern at Running timesand now she reports on top runners and cyclists, feel-good stories and training pieces for Runner’s world And Misuse magazines.
Chris Hatler is a writer and editor based in Philadelphia, Pennsylvania, but before joining Runner’s World and Bicycling, he was a professional runner for Diadora and qualified for multiple U.S. 1500-meter championships. At his alma mater at the University of Pennsylvania, Chris was a multiple Ivy League conference champion and a sub-4-minute mileer.