By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

The NYC Half Marathon is one of the top half marathons in the world, and a bucket list race through the concrete jungle of Brooklyn and Manhattan. If you’re running this epic half marathon, these tips will help you rise to the challenge and make the most of your 13.1 miles of racing through New York City. It’s easy to get swept up in the excitement of the NYC Half experience, with thousands of cheering fans and runners, but having the right mindset will help you enjoy the experience while running smart and strong. Check out our complete guide with everything you need to know about the race course and race day strategies to have the best experience possible.

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New York Half Marathon Course

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The NYC Half Marathon passes many famous landmarks in New York City, including Times Square and Central Park in Manhattan. The race is 13.1 miles (21 km) and the iconic route begins in Brooklyn near the Brooklyn Botanical Garden and goes through part of Prospect Park and by Grand Army Plaza before heading down Flatbush Avenue to hit the Manhattan Bridge.

The United Airlines NYC Half offers stunning views of Manhattan's skyline as you cross the bridge. The Manhattan Bridge is the less famous of the Brooklyn bridges as it's not as touristy as the Brooklyn Bridge but it serves up equally incredible views of the city.

Once you hit Manhattan, thr course make a gradual ascent up FDR Drive along the East River waterfront. When you get to 42nd Street, you'll turn left and head west to go by picturesque Bryant Park before you hit 7th Avenue and Times Square. The streets are closed along the USATF certified course, giving you the chance of a lifetime to run through thrilling Times Square, which is normally too packed to run through.

The last segment of the United Airlines New York City Half Marathon stretches along 7th Avenue north to Central Park. You'll finish the race and receive your medal in the legendary park. There is course support throughout the race, and you'll receive your official finish time once you cross the line.

Rules and Race Rundown

Shirts and bib pickup will be available only at the United Airlines NYC Half Experience Presented by New Balance. No race numbers will be available prior to the Experience, at the NYRR RUNCENTER or on race morning.

The course time limit is based on a 13:45-minute mile pace (based on the time when the last runner crosses the start line). Strollers and pets are not allowed (unless you have a service dog). For professional runners, earbuds and headphones and not allowed and they are “strongly discouraged” for everyone else. There will be pace teams with signs for different paces so you can look for your target pace group to run with.

Strollers and pets are not allowed (unless you have a service dog). For professional runners, earbuds and headphones and not allowed and they are “strongly discouraged” for everyone else. You must use the clear plastic bag provided for bag check (a backpack or briefcase is not allowed).

There will be a bag check before the race but arrive extra early if you plan to check your bag. You’ll receive a single clear bag where you can place your items for bag check. Attach the bag check tag that has your bib number onto the bag. You’ll be able to get your bag after the race on Central Park West between West 63rd and West 60th streets. Bag check runners should take the subway to the 2/3/4 Franklin Avenue station. The bag check entrance will be located on Eastern Parkway between Classon and Franklin avenues.

Refunds are not allowed. The transfers policy is that you cannot transfer your race entry to anyone else. For withdrawals, if you cancel your entry, you are not automatically placed in the following year’s race; you will still need to claim that entry for the following year’s race.

The NYRR results page will have your official time after the race. There will be awards for the top three overall male, female and non-binary finishers as well as age group prizes for the top three in each age group based on gender. Full results will be available online at results.nyrr.org after the race.

Check out these NYC Half Marathon tips to make the most of your racing experience:

Race Morning

You’ve done the training and gotten your race bib and gear. Now it’s time to get ready for the NYC Half Marathon. To keep your race morning running smoothly and on time, make sure you have everything you need for the race laid out and ready to go. Here is a race-day checklist:

Race-Day Checklist:

Race bib
Race fuel - use the running gel or fuel that you’re accustomed to using in your long runs
Running shoes
Running pants
Running jacket or an extra layer to stay warm until the race starts
Anti-chafing product
Socks
Weather accessories such as sunglasses, gloves, a hat
A bag, if you plan to check one
Keys, ID, and money/card

Review the NYC Half Marathon Course

Prepare before the race by looking over the NYC Half Marathon route map. The iconic 13.1-mile route begins in Brooklyn in Prospect Park, crosses the Manhattan Bridge, passes through Times Square, and ends in Central Park. The race is challenging with quite a few rolling and gradual hills in Manhattan.

You will have a lot of downhill sections in Brooklyn until almost mile 5 when you hit the Manhattan Bridge, so this is a time to hold back to prevent getting too excited and using up all your energy early in the race. The main uphill sections of the race are in the middle and second half of the course, when you hit a gradual uphill on FDR Drive and in Times Square in Manhattan as well as some rolling hills toward the end of the race in Central Park.

Eat the breakfast food that you’re used to having before a long run. Don’t try new foods or eat a heavy breakfast as your pre-race excitement can slow down your digestion. Opt for some bland carb-heavy foods like a bagel with peanut butter or oatmeal with fruit and chia. Make sure you check the weather forecast (it changes quickly in NYC) and dress accordingly. Layers are usually a good bet for the NYC Half Marathon as March is generally a cool, windy, and sometimes cold time of year in the city.

Also, make sure you plan out your transit and give yourself extra time to get to the start line. Using restrooms, subway delays, and other issues can arise, so leave at least a half hour earlier than what your estimated route time says. Use the MTA route planner or public transit app to help plan your race day transit.

NYC Half Race Day Strategy

Here are some tips to help you run a strong race and enjoy the NYC Half experience:

Focus on a steady effort. The Brooklyn portion of the race can whirl by quickly, with the excitement of the crowd and quite a few downhill stretches. Run smart and don’t go out too hard as you’ll need energy to conquer Manhattan. Tune out the other runners and focus on your effort and how you feel, maintaining a steady effort.
Mind the crowd. The start can get quite crowded and some people will be adjusting their watches and throwing off extra layers, so be alert and try to stay to the right to avoid the heaviest crowding.
Don’t start too fast. This goes along with the first tip. The NYC Half Marathon is a thrilling race with thousands of runners from all over the world and people cheering throughout the city. Use the crowd’s energy to keep you going but don’t let the excitement make you exhaust yourself and run too fast at the start.
Once you get to the Manhattan Bridge, you will run uphill as you ascend the bridge. You’ll see amazing views from the bridge. As you go down the bridge into Manhattan, step up your pace a notch. Think of the race in three sections, with this middle section being about 80 percent effort level.
When you hit Central Park, kick your pace up to your hardest effort. There will be rolling hills but this is your last chance to put in your hardest effort and leave everything on the course.
Fuel regularly at the hydration stations (grab some water or electrolytes drink every few miles at a minimum). When you stop by the hydration tables, aim for the tables farther back as most runners grab the cups from the first tables, which will have fewer. Also, try to gradually run by the stations, don’t cut across sideways to grab your drink.
Relax and appreciate the experience of the race! It’s not often (only once a year!) that you can run in Times Square with the streets closed, and that you get to tour the city with thousands of other runners and cheering fans.
Thank your supporters. Remember to thank volunteers and some of the cheering fans if you can. This amazing event would not be possible without the volunteers and the encouragement of the cheering crowds.

Recovery

Walk to cool down, grab your bag, and change out of wet clothes as soon as possible to help your race recovery. Enjoy your incredible medal and the perks of post-race food at the finish.

After the race is a good time to take an ice bath. Also, the fun part - refueling! Try to eat at least a high-protein snack within 30 minutes of finishing your race to help your muscle recovery. Once you shower and change into dry clothes, you can get brunch with plenty of protein and carbs.

Congratulations on conquering the NYC Half Marathon! Have you run this race? Leave your tips below or tag @Runstreet on Instagram to get cheered on.

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

NYC Half Marathon Complete Guide + Tips