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2025 Marathon Tips for Race Week and Race Day

TIME TO READ
BYNYRR Staff
DATE
2024 TCS NYC Marathon finisher with arms raised

Welcome to race week for the 2025 TCS New York City Marathon. You’ve put in months of training, and we've got you covered with advice to help you have a great race week, race day, and start to your recovery.

Your Health and Safety

At New York Road Runners, runner health and safety are our top priorities, and we have a comprehensive network of medical professionals and resources in place to support our runners every step of the way.

Visit our health and safety page to learn essential tips for listening to your body, medical resources on race day, and steps you can take if you or another person has a medical emergency.

Save the number of the Race Communications Center (RCC) in your phone; on race day, it’s faster than calling 911. The number is 866-705-6626.

Be Confident: You’re Ready

This week, focus on conserving energy to prepare your body to run 26.2 miles. This means no more long runs or hard workouts. In addition, avoid strenuous activity or any new fitness regimen.

Appreciate all the work you’ve done. No one’s training is perfect.

Stick to the food and drinks that fueled your training. If you’re traveling to NYC, consider bringing some staples with you, such as your favorite energy bars. Remember that there’s no magic food or drink—just what’s worked for you.

Relax—Nerves Are Normal

If you’re nervous, that’s totally okay—you’re about to tackle a big challenge. Just turn that nervous energy into positive excitement for Sunday. Focus on what you can control and let go of what you can’t.

Get the App

Download the NYRR App for essential info for race week and race day, and have your friends and family download it to track your run.

Visit the Expo

The TCS New York City Marathon Expo Presented by New Balance is where you pick up your bib number and race materials. Please visit on the date and at the time you selected and have your confirmation form available.

The NYRR Running Lab at the Expo offers course strategy sessions and the opportunity to chat with NYRR coaches and Pace Team members. Enjoy everything the Expo has to offer, but don't spend too much time on your feet.

Stop by the CPR Training booth (Hall 3B, booth 504) to learn hands-only CPR.

Check Out the Course

2024 TCS NYC Marathon runner on course

Familiarize yourself with the TCS New York City Marathon course so you know what to expect—hills, bridges, turns, and other features.

Plan Your Gear

Look ahead to Sunday's weather, so you know what to wear and how to plan your fueling and hydration. You’ve likely trained in a variety of conditions, so you’ll be ready. If you shop at the Expo, don’t plan to race in any new shoes or apparel that you haven’t tested in training.

Race-Day Tips

  • Make sure your transportation to the start is set and you have a post-finish plan.
  • If you have a finish-time goal, make it flexible, so if your race doesn’t go according to plan, you’ll still have something to aim for.
  • Don’t start too fast. You may be excited and tempted to push the pace, but hold back, even if those around you are surging. Consider the first half of the race a warm-up.
  • If you hit rough patches during the race, relax and focus on effort (not pace). Keep moving if you can; pause to stretch or catch your breath if you need to.
  • Visit a medical tent if you feel unwell, where experts can help you get back on course.

Recover—and Celebrate!

After you cross the finish line, keep moving as you collect your medal and TCS New York City Marathon Runner Recovery Bag Presented by Hospital for Special Surgery. Drink and eat moderately within the first 30 minutes after finishing to help speed recovery.

Want to celebrate with other marathoners? Get tickets for Victory Lap: The Official After-Party of the TCS New York City Marathon taking place Sunday night. You can also experience iconic NYC institutions at discounted rates throughout race week and in the following days with NYRR Beyond the Finish Line.

Over the next week, eat and drink healthily to help your body heal. Expect some soreness, but it should start to dissipate within 2–3 days. Savor your achievement—you did it!