The 51st Annual New York City Marathon

Jennifer Heiner has served as the retail director of a running company in New Jersey since 2019. Active within the New York City running community, Jennifer Heiner has helped organize a number of training runs for the New York City Marathon, including the 20-mile Three Bridges Run, where she was also a pace group leader. Training for a 26.2-mile marathon requires organization, persistence, and discipline. The first training element is base mileage, which requires running three to five times per week and gradually increasing weekly mileage. Over the course of 10 to 20 weeks of training, runners should plan to build their mileage up to around 50 miles per week. Avoid increasing mileage by more than 10 percent per week. Every 7 to 10 days, runners should plan on a long run to help the body adjust to long distances. This distance should increase over time, then drop back down in order to let the body recover. These long runs should be taken at a slower pace in order to help the body adjust and learn to utilize fat for fuel. A peak run, such as the 20-mile Three Bridges Run, ensures the runner is prepared for marathon day. A marathon training schedule should also include rest days, which are essential for muscle recovery and injury prevention. The New York ROad Runners have penned a grreat article about how to prepare for the upcoming New York City Marathon, taking place on Sunday, November 6th, 2022. Download the App The TCS New York City Marathon App Powered by Tata Consultancy Services is the best way for runners, friends, families, and fans everywhere in the world to engage with the TCS New York City Marathon—whether you’re running in person or virtually. Use the app to access runner confirmation forms, track runners, read pro athlete bios, view an interactive map of the Expo, see a calendar of events, shop for New Balance gear, and more. It’s free in the App Store and Google Play Store. Read our Health and Safety Guidelines At NYRR, health and safety are our top priorities. As we welcome back a full field of participants for the 2022 TCS New York City Marathon, we’re working in coordination with city, state, and federal agencies to ensure the health and safety of our runners, volunteers, staff, and spectators. Read up here—and stay safe and healthy! Visit the Expo at Your Reserved Time 2019 TCS NYC Marathon Expo attendee with bib number Runners must visit the TCS New York City Marathon Expo Presented by New Balance, held at the Jacob K. Javits Convention Center, in person to pick up their race materials. Log into your dashboard and reserve a time slot now. The expo is free and open to the public, and you’ll find friendly and well-informed NYRR staff and volunteers to direct you and answer your questions. Have a Plan for Getting to the Start… We strongly encourage you to take your assigned official transportation, which is printed on your bib; read about your transportation options and visit the Runner Support Center at the expo for assistance. Runners who signed up in advance can pre-check a bag in Central Park on Friday or Saturday and retrieve it after they finish on Sunday. Capacity for this bag pre-check option was limited and filled in September. …And Home from the Finish Finisher with medal at 2019 TCS New York City Marathon The marathon finishes in Central Park near West 67th Street. All runners will receive a poncho after they finish and most will exit the park at West 77th Street. Plan in advance the exact location you'll meet up with loved ones, as the crowds will be big and cell service may be spotty. Read more and view the finish-area map. Check the Weather and Plan Accordingly Look at the forecast Saturday night and lay out your outfit, with a few options so you won’t have to scramble if things change overnight. Check again Sunday morning before you head out the door—you may want to bring an extra lightweight layer. Read our weather guidelines here. Have a Fueling and Hydration Plan The course will have fluid stations every mile from 3 to 25 except at miles 5, 7, and 9, featuring Flow Alkaline Spring Water and Gatorade® Endurance Formula™ Lemon-Lime Flavor. Science in Sport (SiS) Energy Gels will be available at mile 12 and mile 18 to help fuel you through the finish line! You can bring your own fuel and hydration, but please note that backpacks are not allowed. Pace Yourself and Stick to Your Plan NYRR Pace Team members at 2021 TCS NYC Marathon Crowd support along the course is amazing as New Yorkers take to the streets to cheer you on. This may give you an extra boost of energy, but hold back in the early miles so you can have a strong finish. You can visit the NYRR Pace Team at the Running Lab at the expo to learn more, and plan to run with a pacer on Sunday. Thank the Volunteers and Consider Volunteering in 2023 The TCS New York City Marathon couldn’t happen without our volunteers. Show your appreciation with a word of thanks or a smile, and consider giving back by volunteering in 2023 (opportunities will be posted starting November 7). Celebrate! Cross the finish line with your arms in the air and a smile on your face so you'll look great when MarathonFoto takes your picture. Plan to come back to celebrate on Marathon Monday and Tuesday at the TCS New York City Marathon Pavilion Presented by Mastercard. Get your medal engraved, shop New Balance gear, purchase a copy of the New York Times special results section, and relive the memories. Author: NYRR Staff TCS New York City Marathon Mobile App The TCS New York City Marathon App lets runners, spectators, and fans around the world put the marathon in their pockets for events and activities all week long. New York Road Runners, whose mission is to help and inspire people through running, serves runners of all ages and abilities through races, community runs, walks, training, virtual products, and other running-related programming. Our free youth programs and events serve kids in New York City’s five boroughs and across the country. NYRR RUNCENTER 320 West 57th Street New York, NY 10019