I remember staring at the application page for the New York City Marathon like it was some kind of mythical beast. I was a decent runner, you know, could bang out a half-marathon without totally crying, but 26.2 miles through five whole boroughs of the Big Apple? That sounded less like a race and more like a crazy, beautiful, self-inflicted punishment. People talk about the Boston Marathon's hills like they are the Grim Reaper, but let me tell you, the NYC course has its own special way of handing you your rear end. It’s a spectacular, loud, epic party, but underneath all that glorious fanfare, it’s a tough nut to crack. If you think you’re gonna roll up, see a few famous sights, and set a Personal Record (PR), you might be living in a fantasy land, my friend. It’s hard. Like, really hard. But that’s why we do it, right? For the "street cred" and the massive finisher medal that feels like you earned a small, expensive frisbee.
Step 1: Real Talk on the Course—It Ain’t Flat, Y’all
Forget what the map looks like. This ain't no Chicago or Berlin speedway. The NYC Marathon course is a sneaky beast. It starts with a literal mountain, and it just keeps on giving you little 'gifts' of elevation when you least want 'em.
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| How Hard Is New York City Marathon |
1.1. The Verrazzano Bridge: The Starter Pistol of Pain
The very first two miles are a straight-up climb and then a long, quad-busting descent off the Verrazzano-Narrows Bridge. You’re pumped. You’ve got Frank Sinatra playing, maybe you’re tearin' up, and your adrenaline is through the roof. This is the moment where 90% of first-timers decide to "bank time" by going out way too fast. Bad move, champ. That uphill is a gradual burn, and the downhill on the other side? It's gonna mess up your legs for mile 20 if you just fly down it like you’re on a skateboard. Conserve that energy like it’s the last slice of pepperoni pizza at a party.
1.2. The Queensboro Bridge: The Silent Killer
Around mile 15, right when you’re thinking, "Hey, this marathon thing is a piece of cake," BAM! You hit the Queensboro Bridge. Listen up, this is the most mentally taxing part of the entire race. Why? Because it’s a long, steady climb, and there are absolutely zero spectators on the bridge. It's just you, your labored breathing, and the sound of hundreds of feet hitting the metal grate. It feels like you’re running in a tunnel of self-doubt. You come off this bridge, hit First Avenue, and the sound of the crowd is like a freight train of glory—it's epic, but that bridge has already taken a toll on your spirit.
QuickTip: Keep a notepad handy.
1.3. Fifth Avenue: The Late-Race Bully
You think you’re in the clear. You’ve cruised through the Bronx, you’re back in Manhattan, and Central Park is in sight. Then, around mile 23, you hit Fifth Avenue. This is a long, gradual, evil uphill. At mile 5, you wouldn't even notice it. At mile 23, it feels like scaling Mount Everest in flip-flops. Your legs are toast, you’re running on fumes and the memory of that bagel you ate for breakfast, and this hill just sucks the soul right out of you. This is where the race truly starts, and most folks are already bonking hard. It’s rough.
Step 2: Getting Ready to Go the Distance (and not Messing it Up)
You can’t just show up to this rodeo. This isn't your fun run 5K. You gotta put in the work. Think of training like saving money for a big purchase: you gotta consistently drop cash in the jar, or you'll be tapped out on race day.
2.1. The Long Run is Your BFF
Seriously, the long run is everything. It's the run where you figure out if that new fuel you tried makes your stomach feel like a washing machine full of rocks. It’s where you test your shoes, your socks, and your sanity. You need to get those 18-to-20-mile training runs under your belt. And here’s a pro tip: don’t run them too fast. It’s about time on your feet, teaching your body to burn fat for fuel, not speed. A slow, steady long run is money in the bank. A fast, ego-fueled long run is an express ticket to Injuryville.
2.2. Cross-Training is Not for Losers
Tip: Don’t overthink — just keep reading.
Look, I know you just want to run, but if you skip strength training, you're setting yourself up for failure. You need a strong core and strong hips. Why? Because when you're tired at mile 20, your form is going to look like a drunken octopus doing the cha-cha. Strength work—planks, squats, lunges—keeps your body together when the wheels are trying to fall off. Don’t be a hero. Hit the gym or do some yoga. Your knees will thank you later.
2.3. The Taper: Embrace the Weirdness
About three weeks before the race, you start tapering. This means you suddenly run less. You feel like you should be doing more. You get “taper madness”—you're convinced you're getting sick, that your legs feel heavy, and that you forgot how to run. This is normal. You’re supposed to feel weird. This phase is when your muscles heal, store up glycogen (fuel), and get ready to crush it. Don't be the idiot who tries to sneak in an extra 10-mile run because you're bored. Rest is the most important part of the training plan now. Seriously, kick back and binge-watch a show.
Step 3: Race Day Vibe Check and Pacing
The start line is a chaotic masterpiece. You’ll be in Staten Island before dawn, crammed in with thousands of other nervous folks. There are porto-potties for miles (but the lines are still insane), and it’s cold.
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3.1. Don't Get Paced by Your Excitement
The sheer vibe of the NYC Marathon is incredible. The crowds are legendary, a screaming wall of sound through Brooklyn, Queens, and Manhattan. This is a double-edged sword. The crowds make you feel like a rockstar, and you're going to want to send it—run way too fast. Resist! See the first few miles, especially over the Verrazzano, as a slow, controlled warm-up. If you aim for a positive split (running the second half slower than the first), you’ll be in good company. If you aim for a massive negative split (second half faster), you’re probably gonna hit The Wall harder than a cartoon coyote.
Tip: Revisit challenging parts.
3.2. Fueling Like a Pro (Not Like a Chump)
You need to be chugging that sports drink and gels on a schedule, not when you feel hungry or thirsty. By the time you feel those things, it's already too late, and you’re heading for a bonk. Every 45 minutes, pop a gel. Every aid station, grab some water/Gatorade. I know the sugar gets sticky, and you feel like you’re carrying a small sticky trail of regret, but trust me, your body is burning fuel like a muscle car on a joyride. Keep the tank full.
3.3. Embrace the Pain Cave
Around mile 20, you’re going to hit the pain cave. Everyone does. Your brain will start throwing out all the excuses: "You can stop," "Your knee hurts," "A hot dog sounds amazing right now." This is where the mental training comes in. Be tough. Break the remaining distance into tiny, bite-sized goals: "Just run to the next water station," "Just get up this next block." Remember, running a marathon is 80% physical and 100% mental. The math is not mathing, but you get the point. The last 6.2 miles are a grind, but that finish line in Central Park is the payoff for all that sweat equity. When you see it, you’ll forget all about the pain—for about 10 minutes, anyway.
FAQ Questions and Answers
How much slower is the New York City Marathon compared to a flat course?
Tip: Bookmark this post to revisit later.
The NYC Marathon is widely considered one of the slower major marathons because of its challenging bridges and late-race hills. For many runners, it’s typically 5 to 10 minutes slower than their potential time on a super flat course like Chicago or Berlin. Don’t chase a PR here. Run it for the experience, not the time.
How many bridges are on the NYC Marathon course?
You'll cross five major bridges: the Verrazzano-Narrows, the Pulaski Bridge, the Queensboro Bridge, the Willis Avenue Bridge, and the Madison Avenue Bridge. Each one is a hill in disguise!
What are the biggest hills in the NYC Marathon?
The biggest actual climb is the start, going up the Verrazzano Bridge. However, the most challenging hills are the Queensboro Bridge (miles 15-16) because it's long and lonely, and the gradual, soul-crushing ascent up Fifth Avenue (miles 23-24) because it comes so late in the race when your body is shot.
How do I train for the NYC Marathon hills when I live somewhere flat?
You need to get creative with hills! Use treadmills set at a 4-5% incline for your hill workouts. Do strength training with squats and lunges to build quad and glute power. And focus on using the downhills during your long runs to build eccentric strength (which prevents quad burnout on the bridge descents).
How early should I get to the Start Village on Staten Island?
Super early! You'll want to be there at least 2.5 to 3 hours before your assigned wave start time. This gives you plenty of buffer for the long ferry/bus ride, waiting in line for the crucial bathroom breaks, and giving yourself enough time to drop off your bag and actually warm up without rushing like a maniac. It's a long wait, so bring an old blanket to toss!
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