Everything You Need to Know to Prepare for the 2026 TCS New York City Marathon

🎧 Listen Instead: podcasts.apple.com/us/podcast/everything-you-need-to-know-to-prepare-for-the-2026/id1703616687

With the marathon just weeks away, Rob is joined by Ted Metellus, NYRR’s chief event production officer and race director, for a comprehensive guide to race week and race day. They reflect on the significance of the 50th anniversary of the New York City Marathon’s 5-boro course, then dive into everything runners need to know—from special activations at the marathon expo and engaging marathon week events to understanding race-day transportation options, course logistics, and more. Ted and Rob also share tips for first-time and returning runners, including how to plan your race weekend, navigate the course’s bridges and hills, and stay focused on your “why.” Plus, they preview post-race activities and the ways runners, spectators, and the city can come together to celebrate this milestone year. Whether you’re racing or cheering, this episode will help get you ready for November 1.

Save 20% on fuel at maurten.com, using the email address you registered with for the marathon. Offer excludes the Bicarb System and cannot be combined with other offers.

2026 TCS NYC Marathon Virtual Training Panel eventbrite.com/e/tcs-new-york-city-marathon-expert-panel-tickets-1990585352374

Learn more about New York Road Runners: nyrr.org
Become an NYRR Member: nyrr.org/membership

0:00 Cold open: "Listen to this on a run"
0:31 Welcome: Ted Metellus joins Rob as co-host
1:54 New Balance Fifth Avenue Mile recap, and Jenny Simpson
5:35 Why 2026 matters: 50 years of the five-borough marathon
7:18 The trailblazers who made 1976 happen
10:00 What's new for returning runners: bag check, transportation, expo times
12:20 New Balance collection, Grand Central, training panel, Kids Kick Off
16:26 Race week begins: the expo at the Javits Center
19:50 Free hands-only CPR training
21:04 Who bag check is really for
22:10 Friday: opening ceremony and the Parade of Nations
24:45 Plogging and the rest of Friday
25:22 The night before: what should already be settled
26:40 "Plan it like a trip": transportation, the app, tracking
28:00 Start times, wave by wave
28:58 Remember your why
30:04 600 charity groups and the $100 million goal
31:10 Race morning: getting to the start line on time
33:03 Inside the Start Village, and the Paw-lunteers
35:05 Mental health support and the sensory space
35:50 The RCC emergency number, and why not 911
38:12 The cannon, the boom, and Sinatra
39:17 The Verrazzano and that first mile
40:35 Fluids, gels, medical, and on-course energy
43:00 Culligan refill stations: how they actually work
44:27 Approaching the finish line in Central Park
45:45 Ted's first marathon, run for Vic Navarra
48:08 The course bridge by bridge: 59th Street to Fifth Avenue
50:40 Ted's finish, and his mom waiting at the line
51:36 The 2026 medal
52:53 Recovery bag, the walk-off, and family reunion
54:40 Victory Lap after-party
55:45 The final finishers celebration
57:45 Watch first: "Final Finishers" and "26.2"
58:50 Marathon Monday and Beyond the Finish Line
1:00:02 Ted's last word for runners
1:00:58 Halloween, the Abbott Dash, and the clock change
1:03:07 The $100 million charity goal