Tips for Race Week, Race Day, and Post-Race Recovery

Welcome to race week for the 2024 TCS New York City Marathon! Months of training have brought you to this moment, NYC is ready to welcome you, and we've got you covered with advice for the week ahead to help ensure you have a great race.

Physically, You’re Ready

Your marathon training is done. From now until November 3, you want to conserve energy to prepare your body to run 26.2 miles. That means no more long runs and no more hard workouts.

As much as possible, avoid strenuous activity or anything new—this is not the week to try a new HIIT class or renovate your bathroom.

Try to eat and drink the same things that fueled you through your training. If you’re traveling to NYC, consider bringing some staples with you, such as your favorite energy bars. But don’t obsess over your diet this week—there’s no magic food or drink that will supercharge your fitness.

Appreciate the work that got you to this moment. No training log is perfect, and that’s okay. It’s better to be a bit underprepared than overtrained.

Get Mentally Ready

Focus on what you can control and let go of what you can’t. 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. Read our blog post for more on managing pre-race and race-day nerves.

Check Out the Course

Familiarize yourself with the TCS New York City Marathon route—the hills, bridges, turns, and other features—so you know what to expect. Watch the Official Runner POV Course Preview of the TCS New York City Marathon for tips from NYRR coaches.

Get the App

Before you arrive in NYC, download the TCS New York City Marathon App Powered by Tata Consultancy Services for essential race-week and race-day information, 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 try to get off your feet after an hour or so.

Check the Forecast, Plan Your Outfit

Look ahead to Sunday's weather, so you know what to wear and how to plan your fueling and hydration, but don’t fret, as you’ve likely trained in a variety of conditions.

Do shop at the Expo, but don’t race in 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 the race too fast. You—and everyone around you—will be excited and tempted to push a fast pace. Resist the temptation. Think of the first 10 miles or so as a warm-up and don’t worry if it feels like everyone is passing you.
• If you hit rough patches during the race—most people do—relax, focus on effort (not pace), and keep moving at whatever pace you can manage. It's okay to stop and stretch or visit a medical tent, where experts can help you get back on course.

Recovery

Your recovery begins the moment 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. Sip fluids and eat a bit 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.

Reflect on all the work you did to get to that finish line. Congratulations—you did it!