18 Super Important Boston Marathon Tips (for Runners & Spectators)

The Boston Marathon is like the holy grail of running.

Runners train weeks, months, even YEARS to BQ, and the promise of crossing that finish line on Boylston street is the dream.

But, what should you expect on race day?

What’s Boston like? Where’s the starting line? What should my race strategy look like? What’s the best spot to watch the marathon?

Those are all excellent questions, and are ‘unknowns’ that can cause unnecessary stress for runners AND spectators if not answered before race day.

So read on for the best Boston Marathon tips (from a Boston-area girl who wants everyone to love Marathon Monday as much as I do)!

Boston Marathon Tips for: Runners

You’ve trained so hard, nice job!

After enduring hours of grueling workouts, long runs and eating more than should be humanly possible (I believe they call it being “rungry”)…make sure you’re completely prepared for the course and for race day itself!

Train for A Lot of Downhill (and Some Uphill) Running

The first 4 miles are especially “downhill”y, and so are the last 5 miles, so make sure to train your quads properly!

@joe62b says “1st 15.5 miles is downhill and the last 5.5 miles is downhill…train those thighs to take the pounding”

So true, check out the Boston Marathon elevation chart:

And have a race strategy around pacing (more on this later), as @caseydofficial recommends:

“I’ve been told to take the first 4 miles (mostly downhill) very very slow. About a minute or more slower than your normal/expected pace. After that, settle in and get into a rhythm.”

@caseydofficial

The Buses to the Start Line Don’t Have Bathrooms

Taking a bus from Boston to the starting line?

Great! But…know that they don’t have restrooms. They are school buses.

So plan your bathroom breaks and hydration/fueling that morning accordingly.

Eat Enough in the Morning (Late Start Time)

Speaking of a fuel plan – this advice is especially great for 1st-timers:

It’s a long morning…if you are used to running early mornings, the 9:30 – 11[am] start time is late, so be sure to eat enough before. Pack lots of food and water.”

@stilettorunning

Be Prepared for Athlete’s Village

Runners arrive at Athlete’s Village at various times, but no matter what, you’re inevitably there for a long time before the race starts.

So how should you prepare?

Here are some great tips from past Boston Marathoners:

• Be Weather-Prepared: “If the weather is cold or rainy, be sure to have ponchos, and any other waterproof running gear…bring a couple of garbage bags to sit on (or foil wraps from a previous race)” – @stilettorunning
• Keep Your Feet Dry: “Athlete’s Village is muddy/puddly and you’ll want to keep your feet dry. Bring an inflatable pool float to sit on!” -@runmomrepeat
• Bring snacks and hydration – there will be light snacks available BUT, never try anything new on race day!
• Know your wave and be ready to line up at the right time

Read more about Athlete’s Village here.

Don’t Pass Runners Right Out of the Gate

It can be SO tempting to pass runners right out of the gate in the starting line frenzy of excitement.

But resist temptation!

@rundonrun says “Resist passing the first mile, it’s easy to go out too fast and ride the wave”

Remember your race strategy and your pacing plan (which leads me to my next point)…

Pace Yourself

Again, the intoxicating Boston Marathon excitement can make you forget your pacing plan and run too fast out of the gate.

Don’t do this, or you’ll surely hit the wall hard towards the end of the race and burn yourself out quickly (or worse, risk injury).

@nikkirunstheworld recommends: “Take it easy and pace yourself. The race begins at mile 16 in Newton”

Some advice on pacing:

• Have a pacing chart available
• Wear a fitness watch to help keep you on track
• Practice your race pace in training runs
• Find a pacer friend 🙂

Heads Up on the Scream Tunnel at Mile 13

The Citgo Sign Is Further Than You Think

The iconic Citgo sign is a visual notification that you’re close to the finish line…buuuuut, not that close…so make a mental note now. (another excellent tip from @stilettorunning!).

It can be extra hard for runners to *think* they’re closer to the finish line than they really are. So know the course, and how far away iconic spots are from the finish line to set your own expectations correctly.

Remember to Enjoy the Experience

Runners train so hard for the Boston Marathon. Like, months and months of dedication.

Which makes it easy to understand how we may focus too much on pace or splits, and forget to live the moment while running.

@runmomrepeat makes excellent points with her advice:

Take it all in. High five kids. Thank the volunteers and police officers all along the course.

@runmomrepeat

So make memories!

Remember the crowds, the energy, the scenery.

You won’t regret it (and bonus: it distracts you from how hard running 26.2 is!).

Get a Good Finish Line Picture

You made it! All that hard work paid off!

No matter whether you’re flying or dragging yourself across the finish line, remember to smile for the camera as you cross (future-you will thank finisher-line you for it later).

Keep Moving & Stretch Those Quads After

This advice is true of any long-distance race: never stop moving after crossing the finish line.

Walk it off. Stretch it out. Cool down.

You probably already know proper post-marathon stretching techniques, but if you’d like a refresher, check out these 10 Post-Workout Stretching Exercises (specifically the runners lunge and the standing glute stretch, plus others).

Celebrate!

You just ran a marathon!!!

So celebrate in whatever way makes your heart soar.

(Though I’m with @cincyrunnr on this, who says “Most importantly though, have fun! Be sure to have a Sam Adams 26.2 brew too!”). Not sure if they’ll extend 26.2 Brew into future years, so make sure to enjoy it in 2019!

Tip: Extend your stay in Boston and enjoy the city.

From Duck Tours to acclaimed restaurants to the Freedom Trail (although your legs might need a break after running a marathon!), Boston has it all packed into one small city!

Boston Marathon Tips for: Spectators

Boston Marathon spectators are some of the most enthusiastic and energetic fans you’ll ever meet.

Ready to cheer on the dedicated marathoners along the course? Maybe you have a friend or family member running?

Then read these important Boston Marathon tips for spectators to make the day go smoothly!

Get an Early Start

Rise & shine!

Marathon Monday is a BUSY day in Boston, so get an early start.

If you’re coming from outside of the immediate city, head in well before the race starts.

And stake your spectating-spot claim early too, crowds form quickly (especially in popular viewing spots…more on this later).

Dress in Layers

Boston weather is notoriously fickle.

Be smart – dress in layers so you’re prepared for any weather. This is especially helpful if you arrive early, when it’s chilly.

Use the T

IMPORTANT BOSTON MARATHON TIP: parking is virtually non-existent in the city on race day, so plan to take public transportation to be safe.

Options include:

• Subway
• Bus
• Commuter rail
• Taxi’s
• Uber/Lyft
• Good old-fashioned walking

Depending on where you’re coming from, you may need to use a combination of multiple transportation methods.

The “T” as Bostonians call it, formally known as the MBTA, is Boston’s subway system, and all schedules are located on their website (along with a handy Trip Planner, though estimated travel/arrival/departure times may be inaccurate this day because it won’t take the Boston Marathon into account).

Plan Your Spectating Spot

Sure, there’s 26.2 miles of spectating options available. But many spectators prefer a populated, high-energy spot.

If that’s you – then plan your spectating spot ahead of time. And make a plan to get there too.

Popular Boston Marathon spectating spots include (but are not limited to):

• Finish line (super crowded) or Starting Line (described as a “madhouse” but also full of anticipation)
• Wellesley (about the halfway point + near the Wellesley Scream Tunnel)
• Newton (Heartbreak Hill)
• Cleveland Circle (plenty of cheering and crowds)

There are 2 schools of thought: pick a spot and stay there, or move around (strategically) from spot to spot.

If you move around, be prepared for crowded public transportation. But, this option may be worth it if you’re tracking a specific runner and want to cheer him or her on at multiple locations!

Get Alerts About Your Runner

Sign up to get alerts when your runner hits certain milestones along the route (10K, half marathon mark, etc).

How? Go to this BAA AT&T Athlete’s Alert page for instructions. I recommend doing this ahead of time!

The alert program is free (but, as they note, “Message and data rates may apply” depending on your phone plan).

Don’t Bring Big Bags (Listen to the New Rules)

The rules of spectating have changed a bit over the last few years, for everyone’s safety.

Check out this page for full spectator rules, but here are a few important rules to know for race day:

• No Backpacks or other bulky items (like big purses or suitcases)
• No costumes covering your face
• No blankets
• No coolers/glass

Cheer on All the Marathoners!

Cheer for all the runners! Your energy and enthusiasm keeps them moving them forward during a grueling 26.2 miles!

In Summary: Enjoy the Historic Boston Marathon!

Whether you’re a runner or spectator, I hope this post prepares you for an awesome day.

Have a question (or tip) not covered here? Ask in the comments!