Tips for Running and Racing in New York City

New York, northern-most of the Mid-Atlantic states, is a lovely place to run—especially in New York City. This bustling metropolis is fortunate to enjoy four distinct seasons and has a robust running community that runs year-round. From hot summers to variable winters, and nice—but short—spring and fall seasons, there’s a temperature for everyone to enjoy.

Looking to run a race in NYC? New York is home to several popular races in every season, many of which attract well-known athletes, actors and Olympians. Whether you’re training here or in town for one of NYC’s many races, these are our tips to help you prepare for running and racing in New York City any time of year.

• Spring
• Summer
• Fall
• Winter

This city, notorious for its history as the landing spot for immigrants from around the world, kicks off the spring season with their annual St. Patrick’s Day Parade. This event attracts hundreds of thousands of people each year and is one of the oldest St. Paddy’s parades in the world. In April, experience the cherry blossom bloom at the Brooklyn Botanic Garden, and in green spaces throughout the city.

In May, the city’s Mexican restaurants and bars celebrate Cinco De Mayo, commemorating the victory of the Mexican army against French forces at the Battle of Puebla. The festivities take to the streets of Manhattan with the Cinco De Mayo Parade, stretching 10 blocks from Central Park West.

Spring in New York City starts with cool temperatures and light rain and steadily makes its way to very warm afternoons later in the season. With spring comes budding flowers, grasses and trees—and allergies for many. It’s best to run early or late in the day to avoid peak pollen count. Head out with a light windbreaker with a durable water repellent (DWR) finish to beat the rain, wind and cooler temps typical of spring in NYC.

Spring Races in NYC

• Take your chances with the lottery or run hard and qualify to earn a spot at the ever-popular NYC Half. This March race starts in Brooklyn, travels over the Manhattan Bridge, runs north on the FDR Drive, treats athletes to a closed Times Square (something that only happens twice per year) and finishes in Manhattan’s Central Park.
• The 9/11 Memorial & Museum 5K in April is a run/walk that raises funds to ensure that the 9/11 Memorial remains free for all who wish to visit. The course takes participants along the waterfront with iconic views of One World Trade Center and the Statue of Liberty before finishing adjacent to the 9/11 Memorial Plaza. 9/11 family members, local first responders, active U.S. military and veterans are eligible for discounted pricing.
• From Prospect Park to the Coney Island Boardwalk, the Brooklyn Half is a running tour of this NYC borough. The course is fast and mostly flat with the exception of some hills inside Prospect Park early on in the race.

Escape the city’s heat and walk among historical works of art at the Metropolitan Museum of Art. This massive museum is home to more than two million pieces spanning 5,000 years of culture from every part of the globe. While you’re there, keep an eye out for anything with runners on it—from Moche spout bottles to Greek terracotta vessels, there’s plenty!

Well known for its theater, NYC is home to Broadway and off-Broadway shows. If you’re looking for a free show, check out Shakespeare in the Park. This summer series takes place at the open-air Delacorte Theater in Central Park. If you’re hoping for a celebrity sighting in NYC, Shakespeare in the Park has been known to host celebrity cast members.

Summers in NYC get hot and humid. Local runners recommend planning your run before 10 a.m. or after 4 p.m. because of the heat index and high potential for UV damage. Don’t forget to wear sunscreen, a hat and sunglasses. Even on overcast days, sunglasses will protect your eyes from UV rays. Check out these six tips for safely running in hot weather.

While you will be able to find water fountains in New York’s parks and along the city’s pathways, locals recommend bringing a handheld water bottle, especially for long runs. Or, swing by a Fleet Feet NYC store for some water.

Summer Races in NYC

• The Queens 10K in June is fast and flat, and perfect for athletes kicking off a fall marathon training plan. Plus, its location in Flushing Meadows–Corona Park is accessible to public transportation, so you can bring your cheer squad for the race and spend the rest of the day enjoying the park together.
• A race on a Monday? Yup. Head to the Brooklyn R-U-N 5K in July to celebrate “Monday Fun-day.” This Monday-evening race lets you shake off your workday over 3.1 miles through Prospect Park, and it counts toward the 9+1 program for guaranteed entry to the New York City Marathon.

Honor the legacy of an NYC-running great. Grete's Great Gallop 10K is a run through Central Park in August. Athletes trace Grete Waitz’s steps where she set road-race world records winning five New York Mini 10K titles and where she ran the final miles of her nine New York City Marathon victories.

With fall comes cider donuts and pumpkin spice, spooky szn and fall foliage. You don’t have to leave the city to treat your senses to spectacular fall foliage. Many gardens and parks across New York’s five boroughs offer leaf peeping, including Manhattan’s Central Park and Fort Tryon Park and the Greenbelt Nature Center on Staten Island. Before you stroll the parks, swing by an NYC farmer’s market for your cider-donut sweet fix.

Some people make it an annual tradition to hit the streets of NYC to cheer on runners at the New York City Marathon. If you miss your chance with the lottery, there’s room along the streets to get in on the fun.

Temperatures start to drop and humidity decreases in fall, making its way to crisp, cool days with bright sunshine. When things cool off, we recommend wearing light layers for your run—this makes it easy to customize your ‘fit for comfort. As fall gets closer to winter, an insulated vest or jacket paired with lightweight gloves will help keep you running at the optimal temperature. Check out our list of the best fall training gear.

Fall Races in NYC

• Test your speed at the 5th Avenue Mile. Athletes run down Museum Mile, a 20-block stretch of NYC’s Fifth Avenue from East 80th to East 60th. This race takes place annually in September.
• The Bronx 10 Miler pays homage to the New York Road Runners’ founding borough: the Bronx. We love a 10-miler; it strikes the balance between a 10K and a half marathon, challenging runners and treating them to a feeling of accomplishment at the finish line. This September race is known for great spectator support.
• Perfect for locals looking to test their marathon training, the Staten Island Half in October is a few weeks before Marathon Sunday. The course features fabulous views of the New York Harbor and Verrazano-Narrows Bridge.
• The New York City Marathon in early November draws interest from athletes around the world. One of the six Abbott World Marathon Majors, the NYC Marathon is a bucket-list race for thousands. This race has the distinction of being the largest marathon in the world, funneling 50,000 athletes annually on a point-to-point course through all five of the city’s boroughs. Spectator support is unmatched by any other event, giving athletes a boost of energy every step of the 26.2 miles.

To get in the holiday spirit, locals and tourists alike might take a stroll down Fifth Avenue to take in the stunning holiday window displays at stores like Bloomingdale’s, Bergdorf Goodman and Saks, or head down to Macy’s on 34th Street. If you’re not a big fan of crowds of shoppers, keep the holiday vibe going in the week between Christmas and New Year’s Eve when the decorations are still up but crowds are smaller.

For outdoorsy fun, go sledding in one of New York City’s parks, or ice skating at the Rink at Rockefeller Center, Wollman Rink in Central Park or the Winter Village in Bryant Park. Warm up indoors at Grand Central Station with a banana pudding or cupcake from Magnolia Bakery, then test your friends’ listening skills in the Whispering Gallery. Or, warm up at the American Museum of Natural History, and be sure to check out the Butterfly Conservatory. At a toasty 80 degrees, it’s a bit of tropical paradise in the heart of the city, with 500 species of butterflies to observe and admire.

Winter weather in NYC tends to be cloudy, windy, snowy and quite cold. It can also rain in winter, making snow turn into slush before it freezes. With this in mind, many people make the mistake of dressing too warm for their run. Locals suggest dressing for temperatures 10 to 20 degrees warmer than the thermometer shows to regulate body temperature and minimize sweating. It’s better to feel chilly during the first one or two miles than be overdressed and overheating.

We recommend fleece-lined base layers, lightweight insulated pieces, wool socks and a weatherproof jacket with a hat and warm gloves or mittens. Layers should be easy to remove and stash in a pocket or tied around your waist when you start feeling warm, and just as easy to put back on when conditions change. Learn more about how to dress for cold weather running.

Winter Races in NYC

• Kick off your racing year with the Joe Kleinerman 10K. This January race is a loop around Central Park honoring the late Joe Kleinerman, a distance runner, track coach and a founding member of the New York Road Runners club.

• The Fred Lebow Half Marathon honors late NYRR president and NYC Marathon co-founder Fred Lebow. If you like to break up 13.1 miles with loops, this looping race in Central Park is for you. It’s perfect for kicking off spring training, too.

• Love is in the air at the Cupids Chase 5K NYC. Participants choose between “available” and “unavailable” race shirts. Who knows? Maybe a running love match will be made on race day. This race, in February, has USATF-certified courses in Queens, Brooklyn and Manhattan, making it easier to find love in your own borough. All funds raised benefit Community Options, Inc, a national nonprofit providing housing and employment opportunities for people with disabilities.

When in doubt, ask a local. Stop by any Fleet Feet NYC location for more information about where to run, training programs, the area’s best races and all-things running in New York City.