10 Things to Think About in the Last 10 Miles of the Marathon (Instead of Your Feet)

One of the most celebrated moments of the TCS New York City Marathon is at mile 16, when runners emerge from the silent stretch of the Queensboro Bridge onto Manhattan’s First Avenue and into the “wall of sound.” Thousands of spectators line the straight stretch of the avenue waiting to cheer runners into the Bronx and beyond.

It is easy to get carried away here and forget that you still have 10 miles to run. We asked NYRR coaches for their best tips on staying focused during the last 10 miles of the marathon—and on what, exactly, you should focus.

We also asked NYRR's CEO, Michael Capiraso, pictured below, who set a goal to run the final 10 miles 26 times this year before he takes on the full course for the 28th time on November 3, for his thoughts on tackling this part of the course that he considers his personal Waterloo.  "As challenging as the last 10 miles are," Capiraso said, "they are as rewarding as they can possibly be." He will meet his goal Saturday, he said. 

Mile 16

"Every mile that you’ve completed is one less that you have to get through," Capiraso said. "Celebrate that you’re one closer to being at the finish. The crowds just continue to get louder as you count down, and you draw from that crowd, you draw from those people." 

But don't get too carried away by the noise. “It can be easy to use that crowd energy and start to pick up your pace,” warned NYRR Coach Ben Delaney. “It is not uncommon to see your pace get quicker, maybe even by as much as a minute per mile faster! Resist that urge and save that energy for later up First Avenue and in the Bronx.”

NYRR Coach and Editorial Director Gordon Bakoulis suggests dedicating each of the last 10 miles of the race to someone who has helped you along in your journey to 26.2. “Spouse, kid(s), parent(s), training partner, coach, neighbor. Break down the miles, attach something meaningful to each one, and celebrate the progress a mile at a time,” said Bakoulis.

Mile 17

Your countdown clock is now in the single digits! But don’t get too excited here, either. “Even if you feel good, fight the urge to pick up the pace. Mile 17 to 18 is deceptively fast as there’s a slight rise and then long downhill segment,” said NYRR Coach Roberto Mandje.

Focus here on your hydration and fuel strategy for the remaining miles. Mile 17 features the Poland Spring Hydration Zone, with water stations, wet sponges, and music to boost your spirits. Mile 18 will have a Honey Stinger Gel Zone, if you are in need of a fuel boost. “Continue to run with your head,” Bakoulis said. “Stick to your plan.”

Mile 18

“The race is on at this point,” said Delaney. “There is still some work to be done, so be smart, but see what you have left to have that strong finish.” The course flattens out a bit here, but you have two bridges just ahead.

Mile 19

“As you head toward the Bronx, you must cross the Willis Avenue Bridge,” said Mandje. “This brief and gentle climb can zap your legs and pace.” He advises runners to focus on keeping an even effort here, versus a pace similar to their earlier splits on the flatter sections of the course.

When you reach the Charity Cheer Zone here, practice gratitude. “Think of those who cannot run right now,” said NYRR Coach Melanie Kann. “How grateful are you to be outside and able to run the greatest marathon in the world?” Thank a volunteer. Thank a cop. Thank runners around you.

Mile 20

You’re in the Bronx and the energy of the crowd is high, even if the runners’ energy has flagged a bit. "It's so beautiful, so New York City, such an iconic experience," Capiraso said of the race's short stretch on the mainland. 

This might be the farthest you ran in training. “That’s okay; there is no wall here,” said Mandje. Draw on your preparation for the race here. “Think of those hard training runs to remind yourself that you CAN do hard things,” Kann said.

Mile 21

Mandje said he often tells runners to treat mile 21 as the halfway point of a marathon, effort-wise. “Physiologically speaking, if you can pace yourself, you’ll likely have more left in the tank than those who went out much more aggressively,” he said.

The Harlem Miles, five themed music stations on the course in Harlem, are a highlight of this section for Capiraso. "It's a total music festival," he said. "It's amazing and really does help you through that stretch." 

The course flattens out here before you reach the final hill on Fifth Avenue. "This would be one last chance for fueling to get up Fifth Avenue,” said Delaney.

And here your focus can turn from the physical to the emotional. “From 21 to the finish, gradually shift from running with your head to running with your heart—all of it,” said Bakoulis.

Mile 22

Bakoulis said that she always sees her friends near Marcus Garvey Park. This is a great spot for spectators; arrange to have your own cheering squad waiting for you here. Even if you don’t have your people nearby, Kann said, “Keep mental track of the best spectator signs you’ve seen all day.”

Mile 23

Mandje tells runners to shorten their stride and control their breathing through what he calls “the toughest hill on the course.” This is a mile-long, steady hill up Fifth Avenue. “I like to focus on the street numbers on upper Fifth Avenue between 110th Street and 90th Street,” said Kann. “While it isn’t steep, you really feel it at that stage of the race. But when you get to 90th Street, you know that you’ve got a nice flat and downhill stretch inside the park to look forward to!””

Mile 24

Entering Central Park, Bakoulis said, “Just turn off your brain and let pure effort take over. Don’t think, just feel. The feelings may include waves of self-pity (it hurts!!!). Let them happen even as you remind yourself how lucky you are to be doing this.” Delaney reminds you to smile for the photos as you pass into mile 25 and down Central Park South.

And remember to look up. "Once you get into Central Park, the color in the trees in the fall and the feel of the air is magical, and it will guide you for those last few miles into the finish line," Capiraso said. 

Mile 25

This is a tight squeeze through a tunnel of spectators on Central Park South and back into Central Park. Keep your head up and your eyes on the prize. “Think about how you’re going to reward your accomplishment,” Kann said. Where will you see friends and family after the race? What will your post-race meal be?

Mandje said to look at the runners next to you. “Take a moment to look to your left and right at your fellow runners. You may even find that you lift and cheer each other on as everyone is hurting and fatigued at this point,” he said.

Mile 26

The finish line is in your sight. "You've worked so hard for these last 10 miles," Capiraso said. "This is when you realize that it’s all going to pay off."

Delaney said to turn your focus on yourself here. “You have run countless miles on your own, in challenging weather, early mornings, while on vacation. Take a moment and look around. Soak it all in. You will not be in that moment again, so take full advantage and enjoy it. You have more than earned it.”