running-in-nyc — Photos by Marques Jackson Photography.

By Marnie Kunz,
NYC running coach and trainer

“Don’t you think your anxiety will be worse in a city with millions of people?” The question, though well-intentioned, hung in the air awkwardly. I shrugged and moved to NYC in 2012. Since then, I’ve lived - and ran - through everything from divorce to a pandemic and creating my own running group and movement with Art Runs. And I found that, through all the chaos and stress of crazy living situations, unpredictable people and jobs, and a global pandemic, running in NYC has kept me sane. And the anxiety that the therapist cautioned me about before I left the Midwest has actually improved, thanks in part to running and the enthusiastically welcoming running community in New York City. Since I’ve traded solo miles in suburban landscapes for city sidewalks and parks, I have found running to be more important than ever for de-stressing and taking care of my mental health.

My Running Evolution - From Sweats to Smartwatches

Modern life is filled with distractions and pressure, as we are constantly bombarded by phone notifications, around-the-clock work emails, and never-ending scroll options on social media and news feeds. So much has changed from the time I first began running, when I wore some baggy track pants, a cotton sweatshirt, and clunky New Balance shoes. Running for my school’s cross country team gave me a way to connect with my classmates and with nature, as we ran through neighborhoods and park trails and hung out together at weekend meets.

I have traded my dad’s stopwatch for a GPS running watch that tracks everything from my daily steps to my VO2 max, and instead of cotton sweats I run in high-tech moisture-wicking gear that can adapt to all weather conditions. But the main actions remain the same - feet pounding the ground, eyes looking forward, and breathing rhythmically. And like before, I sometimes run with others, no longer classmates but NYC adults of all ages and backgrounds.

Running to Connect

Something about running makes conversations flow more easily and openly. Having the distraction of movement, the changing scenery, and the body’s rhythms set a soothing tone for connecting with the people and environment around us. Things that weigh on your mind can tumble out during a run, or your friend is able to spill their worries as you listen calmly and ask questions (this is for base runs and long runs of course, no conversations in speed work!).

You never know who you’ll meet running in NYC. I’ve run with bestselling authors, ex cons, entrepreneurs, people recovering from addictions, millionaires, lawyers, and formerly homeless people. I’ve run with friends, co-workers, coaching clients, running groups, and strangers, and the runs bring us together. The endorphin release that comes with even short runs is welcome for us city runners. And New Yorkers are notoriously talkative and open, making it easy to chat through miles of concrete.

Running offers a quiet and almost anonymous-feeling space when you're not directly looking at someone, making it easier to talk. Runners have opened up to me about all kinds of things, from intense relationship issues to grief and personal identity conflicts during runs. As we run, we are able to vent and release the frustrations of city life and end the run with more peaceful, positive feelings.

Running in NYC as Self-Care

Now that I’m no longer competing in track meets or trying to achieve my lifetime PRs, I have found running to be one of the best ways to de-stress and practice self-care. Running offers a mental release from the repetitive minutiae of daily worries. Through the rhythms of the run, my mind eases into a more relaxed, calm state. Since I’ve been running for decades now, the feeling of running feels as natural as walking or talking, just a part of living.

Running as Adventure

One of the best parts about running in NYC is exploring different places and seeing the world around you. In New York City, even the most humdrum neighborhoods have a lot to look at. The human zoo that makes up the city is always changing and offering entertainment. I have seen people falling in love, fighting, brunching, strolling, strutting, shuffling, and struggling in the city streets. I’ve been cheered on by random strangers, passed by fleet-feeted pro-level athletes, left in the dust by a grandma on roller skates, and inspired by all the shapes and sizes of people running the NYC Marathon.

I learned my way around the city by running, connecting neighborhoods and avenues in my mind based on their mileage and distances. I know that if my watch or phone dies, four avenue blocks are about a mile and 20 street blocks are also a mile. I’ve learned that the waterfronts and skyscraper landmarks make it easy to orientate myself to directions on runs.

I’ve also had many city adventures as I planned and mapped out Art Run routes with my friend, photographer Marques Jackson. Together we have combed the streets of Brooklyn, Manhattan, and Queens, documenting street art, traipsing through rain, heat, and snow, and learning about the artists that make the city a living gallery. We have chatted, laughed, and caught up on life as we explore the city we call home.

My Running Rituals

Despite all the concrete, NYC has some incredible running views. There is nothing like the timeless beauty of running across the historic wooden Brooklyn Bridge or taking in the statuesque Manhattan skyline when you’re running along the waterfront in Brooklyn or Queens. Running in Dumbo is one of my favorite places to see the glittering city skyline while enjoying the serenity of the waterfront and open spaces.

On days when I am tired of people, I slip away for some miles in the city parks, hitting trails that feel as natural as running in the woods where I grew up. From the rolling hills of Central Park’s bridle paths to the serene lake views in Prospect Park, there is always a place to escape to.

And of course, what inspired my Art Runs, is the city’s street art. When I was going through a particularly tough breakup and moving around Brooklyn, I found so much art lining the streets on my runs. The art would have stunning characters and colors, and sometimes even motivating words. As I ran through the Lower East Side and Brooklyn, I would float off into another dimension filled with poster art, murals, street art characters, and graffiti words. And when I lived by the Williamsburg Bridge, it gave me another running route filled with color, contrast, and unique visual inspiration.

Welcome to the New York Running Community

Despite what people say about New Yorkers being rude, I’ve found them to be the most welcoming and talkative people of anywhere I’ve lived or traveled. New Yorkers are very receptive to new people of all kinds, and I felt instantly welcomed at running groups and events. As a somewhat shy person, I find it easy to chat about training schedules, running shoes, and routes, and I appreciate the chatty runners who don’t notice one way or the other if I talk much.

Going to running groups and forming my own running club helped me to really connect with the city’s runners, without even setting out to do so. When I created something new like Art Runs, where we do running tours to see and learn about street art in different neighborhoods, New Yorkers were open to the idea, with many signing up for our first Art Run. Running opened up new ways to connect with the people of New York, making my world more interesting, fun, and motivating.

Related: Best NYC Street Art Spots

More Miles Ahead

These days, as my running pace is slower and my runs tend to be more solo around a busy work and study schedule, I enjoy my running escapes into the concrete jungle and the city’s park sanctuaries. As the days grow longer and the sun hangs brighter, my feet will continue to pound the pavement and trails of the city. And I look forward to running with more of my fellow New Yorkers as we continue our dance of running wild in the city that never sleeps.

Marnie Kunz is a NASM-certified 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.

Running in NYC for Self-Care and Connection