NYC Marathon Hill Training: How to Prepare for the Hills, Bridges and Final Miles! [NYC Runners Guide 2026]
If you're running the New York City Marathon, there is one thing I want you to understand before you start looking at your training plan: you are not training for a flat marathon. And that matters.
I've worked with runners for more than 23 years, and one of the biggest mistakes I see with marathon preparation is that people focus almost exclusively on mileage. How many miles did you run this week? How long was your long run? Did you hit your marathon pace? Did you get your 20-miler in? All important questions. But there is another question that is just as important
if you're preparing for New York: How well can your legs handle hills when they're already tired?
Because the New York City Marathon isn't just 26.2 miles. It's 26.2 miles with elevation changes, bridges, climbs, descents, turns, changing surfaces and—perhaps most importantly—a lot of those challenges come when you are already deep into the race. The Verrazzano-Narrows Bridge gets your attention right away, then you have rolling terrain through Brooklyn and Queens, followed by the Queensboro Bridge, more running through Manhattan, the Bronx, another bridge, and finally Central Park.
By the time you reach the later hills, you don't have fresh marathon legs anymore. That's the real challenge. And that's why I don't want runners preparing for New York by simply running a lot of miles on flat roads and hoping their legs figure out the hills on race day. They won't. Well, they might survive them, but surviving and racing well are two different things.
The good news is that you don't need to live on a mountain to prepare for New York. You need to understand what the hills are asking your body to do and train those demands intelligently.
Let's break it down.
Is the NYC Marathon Really That Hilly?
Yes!!
But I want to put this into perspective. The New York City Marathon isn't a mountain race. You aren't climbing thousands of feet up one enormous hill. Instead, the challenge comes from the repeated changes in elevation throughout the course.
Full Circle Endurance describes the NYC Marathon as a relatively hilly World Marathon Major, with the largest climb occurring right at the beginning on the Verrazzano-Narrows Bridge, followed by rolling hills and additional significant hills late in the course.
That distinction is important. A runner who trains for one giant climb is preparing for a different race than someone preparing for a marathon with repeated up-and-down sections. New York is the latter. You go up, you go down, you go up again, and you keep doing that while accumulating fatigue.
That changes the training strategy.
The Biggest Mistake: Only Training the Uphill
When most runners hear:
"Train for hills."
they immediately think:
"I need to get better at running uphill."
That's only half the story.
The downhill matters too.
Actually, depending on the runner and the course section, the downhill can be extremely important because running downhill creates a different muscular demand. When you're descending, your muscles have to control your body's movement against gravity, and your quadriceps in particular have to absorb and control force.
That means a downhill can create significant muscular stress even though your cardiovascular system may feel like you're getting a break. Marathon Training Academy describes this problem well: downhill running can create substantial muscle soreness and fatigue because the muscles are lengthening while controlling the descent, and the forces can be greater than those experienced on flat running.
So here's one of the biggest lessons I want NYC runners to remember: Don't just train to climb the hills. Train to survive the descents.
Why Downhill Running Can Destroy Your Legs
Let's say you're running uphill. It feels hard, your heart rate goes up, your breathing gets harder, and your pace slows down. So when you finally reach the top, what do you think? "Thank God. Now I can relax."
Then you start running downhill. Your breathing may become easier, your pace may naturally increase, and it feels like you're getting a break. But your legs may be saying something completely different.
Your quadriceps are working to control your descent, and every foot strike has to be managed. If you lean too far backward and brake excessively, you're increasing the braking forces. If you overstride, you can create an even harder landing. And if you attack the downhill because you're excited to gain back all the time you lost going uphill, you can burn through your legs much faster than you realize.
Marathon Training Academy specifically warns that downhill running can produce greater impact forces and contribute to soreness and fatigue when runners aren't accustomed to it. This is why downhill training deserves a place in your NYC Marathon preparation.
The NYC Marathon Does Not Reward You for Winning Mile 1
This is another mistake I see. The race starts with a major climb, the atmosphere is incredible, you're excited, you've trained for months, and there are thousands of runners around you. You are crossing the Verrazzano Bridge with the New York skyline ahead of you, and your brain says, "Let's go!" Your training says, "Slow down."
Listen to your training.
The opening climb is not the place to prove how fast you are. The New York City Marathon's largest climb comes right at the beginning, but runners still have more than 25 miles remaining afterward. That's a very important concept: the marathon doesn't care how fast you run the first few miles. It cares whether you still have something left at Mile 20.
The Verrazzano Bridge: Don't Panic
The Verrazzano-Narrows Bridge is famous for being the opening challenge of the race. And yes, it is a climb. But there is something psychologically important happening here: you are fresh, your legs are fresh, your cardiovascular system is fresh, and you haven't been running for two hours yet.
So although the bridge requires effort, you don't need to attack it. In fact, the best thing you can do is control yourself. Run by effort rather than obsessing over your normal flat-road marathon pace. Let your pace slow slightly on the climb, keep your breathing controlled, and keep your stride relatively relaxed.
Then allow yourself to run comfortably down the other side without turning the descent into a sprint. You have 25 miles to go. That should be the mindset.
Train for Effort, Not Just Pace
This is one of the most important concepts in hill running. Your normal marathon pace is based on flat terrain, but a hill changes the amount of effort required.
So if your goal marathon pace is 8:00 per mile, that does not mean you need to run exactly 8:00 every mile on a hilly course. If you try to force 8:00 pace uphill, your effort may become much higher than intended, and you pay for that later.
Instead, think: Effort first. Pace second.
Uphill
Shorten your stride.
Maintain a controlled rhythm.
Allow the pace to slow.
Don't fight the hill.
Over the Top
Don't immediately sprint.
Gradually return to your normal rhythm.
Downhill
Let gravity help you without completely surrendering control.
This approach preserves energy, and energy is everything in a marathon.
Hill Running Technique: What Should You Actually Do?
Let's make this practical.
Uphill
When running uphill, think about:
Shorter steps
Slight forward lean from the ankles
Relaxed shoulders
Active arm swing
Consistent effort
One of the biggest mistakes is trying to maintain your flat-ground stride length. The hill doesn't care. Your stride naturally needs to shorten, and that's okay. You are trying to maintain momentum and effort—not win a sprint.
Don't Stare at the Top
This sounds like a small thing, but it's not. If you look at the top of a long hill and think, "I still have THAT much to go?" you can mentally make the hill feel harder.
Look a few feet ahead, settle into your rhythm, and break the climb into manageable sections. Sometimes the best strategy is simply:
Get to that next block. Then the next. Then the next.
Downhill Technique
Now let's talk about the part people often ignore.
When descending:
Don't slam on the brakes.
Don't lean dramatically backward.
Don't take giant strides.
Instead, allow your body to move naturally downhill while maintaining control. A slightly quicker cadence can help prevent overstriding. Keep your feet landing relatively close to your center of mass, stay relaxed, and let the hill give you some speed.
But don't turn it into a race.
You're not trying to win the downhill. You're trying to arrive at the bottom with your quads still working.
Why You Need to Train Your Downhills
Downhill running creates eccentric muscle contractions. In simple English, your muscles are producing force while lengthening. This is particularly demanding on the quadriceps.
That's one reason runners can feel surprisingly sore after downhill-heavy races even when they felt aerobically comfortable during the descents. Recent coaching guidance highlighted by Runner's World also emphasizes downhill running as a way to develop muscular durability for the later stages of long races. The idea is to expose the muscles to controlled downhill stress so they become better prepared for the repeated braking demands of racing.
But and this is important you don't jump from flat running straight into aggressive downhill workouts.
You build tolerance.
Start With Small Hills
If you've never trained hills before, don't make your first hill workout a monster. Find a moderate hill, run up it comfortably, recover, and repeat. Then gradually increase the duration, number of repetitions or difficulty.
The Marathon Training Academy recommends starting with shorter, gradual descents before progressing toward steeper or longer downhill running.
This is classic progressive overload. The same principle I use in strength training applies to running: you don't build capacity by doing the hardest thing immediately. You build it by giving the body a manageable stimulus and allowing it to adapt.
Hill Repeats: One of Your Best Tools
Hill repeats are one of the most efficient ways to prepare for a hilly marathon. You don't need to run 15 miles of hills to get a useful hill workout. You can use a shorter hill and repeat it.
For example:
Warm up.
Run uphill for 60–90 seconds at a controlled hard effort.
Jog or walk back down.
Repeat several times.
Cool down.
As you get stronger, the repetitions can become longer.
But there is another way to use hill repeats. Instead of making the uphill the workout, make the downhill the workout. Run the descent at a controlled but quicker effort, then walk or jog uphill for recovery. This gives you specific exposure to the muscular demands of downhill running.
Full Circle Endurance uses both approaches in NYC Marathon preparation: some hill-repeat workouts emphasize climbing, while other sessions emphasize descending.
I really like that approach because it recognizes that uphill and downhill are two different skills.
Put Hills at the End of Your Long Runs
This may be one of the most valuable pieces of advice in the entire article.
Running hills when you're fresh is useful, but running hills when you're tired is much closer to what New York is going to ask you to do. The NYC Marathon community frequently discusses this exact strategy: incorporating significant hills toward the end of long runs so the runner learns how to climb and descend when fatigue has already accumulated.
Think about the difference.
Fresh hill
You have energy.
Your legs are strong.
Your technique is good.
Your brain is sharp.
Hill after 15 miles
Your quads are tired.
Your calves are tired.
Your core is tired.
Your stride is changing.
Your concentration is declining.
Now you have to climb.
That's marathon training.
You don't just need cardiovascular endurance.
You need muscular endurance.
The Queensboro Bridge Is a Different Problem
his is the part of the NYC Marathon I really want runners to understand. The Queensboro Bridge comes much later in the race, and by then you've already accumulated a tremendous amount of running.
This is why many runners consider the bridge one of the most mentally and physically significant sections of the course. Recent NYC runner discussions repeatedly identify the Queensboro Bridge and the late-course hills as particularly important to prepare for, with runners emphasizing the value of doing bridge or hill work on tired legs.
And notice what happens after the bridge: you don't finish. You come off the bridge into Manhattan and still have a significant portion of the race remaining.
That's why I don't want you thinking, "I need to survive Queensboro." I want you thinking:
"I trained for Queensboro."
That's a very different mindset.
Your Long Runs Should Not All Be Flat
If every long run is flat, you are developing endurance under flat conditions. That's not necessarily bad, but if your goal race contains hills, you should periodically expose yourself to similar terrain.
Full Circle Endurance specifically recommends incorporating hills into long runs when preparing for New York, rather than limiting hill work to short weekday sessions.
You can do this in several ways:
Run in Central Park.
Use Prospect Park.
Find local bridges.
Use rolling terrain.
Combine multiple shorter hills into a long route.
The exact location matters less than the training stimulus.
Central Park Is a Great Training Tool
If you're a New Yorker, take advantage of the city you live in. Central Park is right there, and it gives you rolling terrain that can help prepare your legs for changes in elevation.
Recent NYC runners frequently point to Central Park—particularly Harlem Hill as a useful training environment, while others recommend combining park hills with bridge work to better simulate sustained climbs and descents.
You don't need to make every run difficult. That's another mistake. Easy runs should still be easy, but one strategically designed hilly run can become a very valuable part of the week.
Bridges Are Particularly Useful
There's something bridges give you that some park hills don't: a sustained climb followed by a sustained descent.
That matters. A short 30-second hill is useful for developing strength, but running for several minutes continuously uphill teaches you how to settle into a rhythm while climbing. Then you have to descend, and then you return to normal running.
That's much closer to what a marathon course can demand.
Recent RunNYC discussions specifically mention bridges such as the Queensboro, Williamsburg, Manhattan and Willis Avenue bridges as useful training opportunities. If you have access to a suitable bridge and can use it safely, it can be an excellent tool.
What If You Don't Live Near Hills?
This is where the treadmill becomes your friend.
You don't need mountains. You need an incline. A treadmill allows you to control the grade and duration of the climb.
For example:
Warm up for 10–15 minutes.
Run 2–3 minutes at a moderate incline.
Return to a comfortable grade.
Repeat.
Or perform a longer continuous incline effort.
The exact percentage is less important than learning how to maintain controlled effort while the terrain changes.
But don't make every workout a steep treadmill workout. You still need flat running.
Your race includes flats too.
Strength Training for NYC Marathon Runners
Here's where my background as a trainer really comes into play. I don't believe runners should spend all their time running.
Running is the sport, but strength training is one of the tools that can make the body more capable of handling the sport.
For a hilly marathon, I particularly care about:
Quads
Glutes
Hamstrings
Calves
Core
The smaller stabilizing muscles around the hips and ankles
Hill running places significant demands on these areas.
Keepachildalive.org's NYC Marathon guidance similarly highlights hill training as a way to develop strength through the calves, quads, hamstrings and glutes while also building endurance and resilience.
The Exercises I Like for Hill Preparation
You don't need a bodybuilding program.
You need a program that complements your running.
Some useful exercises include:
Squats
Squats develop lower-body strength and teach you to produce force through the hips and knees.
Split Squats
Single-leg strength is extremely relevant to running because running is essentially a repeated series of single-leg actions.
Step-Ups
Step-ups are particularly useful because they resemble the basic demand of climbing.
Romanian Deadlifts
These strengthen the posterior chain—particularly the hamstrings and glutes—and reinforce the hip-hinge pattern.
Calf Raises
Your calves work hard when you run.
Hill running can increase that demand.
Progressive calf strengthening can help build capacity.
Lateral Hip Strengthening
The gluteus medius and other hip stabilizers help control the pelvis and lower extremity.
That matters when you're running for hours over changing terrain.
Core Training
Your core doesn't need to look like a fitness-model six-pack.
It needs to help you maintain efficient movement while your legs accumulate fatigue.
Don't Turn Strength Training Into Another Endurance Workout
This is something runners sometimes get wrong. They hear, "I need stronger legs," then perform 100 bodyweight squats, 50 lunges and 100 calf raises and call it strength training.
Maybe it is challenging, but strength training and muscular endurance are not exactly the same thing.
For marathon runners, I generally want resistance training that develops meaningful strength without creating so much soreness that it interferes with running. Current running-coaching guidance also emphasizes that runners can benefit from moderate-to-heavy resistance training rather than simply performing endless low-load repetitions, while carefully managing recovery around key running sessions.
You don't need to destroy your legs.
You need to make them stronger.
Your Training Week Should Have a Purpose
I like asking:
What is today's workout supposed to accomplish?
If today is an easy run, make it easy.
If today is hill training, train hills.
If today is strength training, train strength.
If today is the long run, build endurance.
Don't turn every workout into a competition.
This is how runners get themselves into trouble.
They run their easy days too hard.
Their hard days become harder.
Their long runs become races.
Then they wonder why they're exhausted.
Marathon preparation is not about winning individual workouts.
It is about accumulating the right training over months.
Don't Increase Everything at Once
This is particularly important with hills.
Imagine your normal week is 30 miles, mostly flat. Then you decide, "I'm training for New York." So you immediately increase to 40 miles, add hill repeats, add bridge runs, add strength training, and add long downhill runs.
That's a recipe for trouble.
You're increasing:
Volume
Intensity
Elevation
Muscular stress
All at the same time.
Instead, change one variable at a time. Maybe introduce one hill workout and let your body adapt. Then add more elevation to a long run. Then gradually develop downhill tolerance.
Progressive overload applies to running too.
Don't Forget the Downhill on Race Day
Here's another NYC mistake. Some runners are so focused on climbing that they treat the downhill as free speed.
It isn't.
You are spending muscular capital. The downhill may feel easy aerobically, but your quads are absorbing repeated loads. And if you push too hard early in the race, you may pay for it later.
Marathon Training Academy emphasizes that runners should practice downhill running before a race so their muscles become better prepared for the specific stress and recover more effectively.
So on race day:
Don't brake excessively.
Don't overstride.
Don't sprint downhill.
Let gravity assist you.
Stay controlled.
And remember that every downhill is part of the marathon—not a separate event.
Fueling Still Matters
Let's not forget that hills don't change the basic demands of marathon fueling. You're still running 26.2 miles, you're still burning a tremendous amount of energy, and you're still going to need carbohydrate and fluids according to your individual plan.
But there is an additional reason to practice fueling on hilly long runs.
You want to know what happens when you're tired. What happens when you're climbing? Can you take a gel comfortably? Can you drink while maintaining your rhythm? Does your stomach tolerate your planned nutrition?
Don't wait until race day to find out.
Your long runs are rehearsals.
Practice the Course Mentally
The NYC Marathon is unique because the crowds can be enormous. The energy is incredible, and that can be both motivating and distracting.
You may start faster than planned because everyone around you is excited. You may run harder because the crowd is loud. You may feel invincible at Mile 8.
That's great.
But the marathon is still 26.2 miles.
I want you to have a mental script for the hills. Something as simple as:
Relax uphill. Control downhill. Save the legs. Keep moving forward.
Then repeat it.
The more familiar the process becomes during training, the easier it is to execute when race day gets chaotic.
A Simple NYC Hill-Training Progression
Here is an example of how I might think about integrating hill work into a marathon build.
Early Training
Focus on building your aerobic base. Run consistently, introduce short hills without trying to destroy yourself, start strength training, and build calf and hip strength.
The goal is preparation not exhaustion.
Middle Training
Now begin making the hills more specific. Add hill repeats, increase the duration of some climbs, introduce controlled downhill running, include rolling terrain in selected long runs, and continue strength training.
Peak Training
Now make the workouts more race-specific. Run long routes with meaningful elevation, put hills later in the run, practice controlled climbs when fatigued, practice descents when your legs are tired, and rehearse fueling and pacing.
This is where you want to develop confidence.
Taper
Don't try to cram hill fitness into the final week.
You can't.
Fitness takes time.
Your job during the taper is to reduce fatigue while maintaining enough intensity and movement to stay sharp. Recent marathon coaching guidance emphasizes that the final peak weeks are about absorbing the training rather than desperately adding more work at the last minute.
You cannot become marathon-ready in the final seven days. You can only become more tired.
What If the Hills Are Already Hurting You?
This is where I want runners to pay attention.
There is a difference between training discomfort and injury pain.
Your muscles may feel tired after a hill workout. Your quads may be sore. Your calves may feel worked. That's expected.
But sharp pain, persistent joint pain, worsening symptoms, altered running mechanics or pain that continues to worsen should not simply be ignored because "I'm training for the marathon."
I've worked with enough runners over the years to know that one of the worst phrases in endurance sports is:
"I'll just push through it."
Sometimes pushing through is exactly how a manageable problem becomes a serious injury.
If something doesn't feel right, get it evaluated. Modify the training.
Your marathon goal is important, but getting to the starting line healthy is part of the goal.
The NYC Marathon Is a Strength-Endurance Event
This is probably the biggest takeaway I want you to leave with.
A marathon is obviously an endurance event, but New York asks for something more.
It asks:
Can you climb?
Can you descend?
Can you control your pace?
Can you maintain your mechanics when your quads are tired?
Can you keep your stride together after 20 miles?
Can you stay mentally engaged?
Can you resist the temptation to race every downhill?
Can you keep climbing when the crowd is screaming?
That is strength endurance.
And that's why I don't want runners thinking only about accumulating miles.
You need mileage. Absolutely. But you also need the physical capacity to handle what those miles are asking your body to do.
Final Thoughts: Don't Hope You Can Handle New York :Train to Handle It
The New York City Marathon is one of the greatest running experiences in the world. You get five boroughs, thousands of runners, millions of spectators, the bridges, the neighborhoods, the noise, the energy and eventually, Central Park.
But it is also a serious physical challenge.
The hills aren't impossibly steep. The problem is what those hills mean when you combine them with 26.2 miles of running.
The first hill comes early. The later hills come when you're tired. The downhills can quietly beat up your quads. And every mistake you make early in the race can become much more expensive later.
That's why your training needs to be specific:
Run hills.
Run downhills.
Strengthen your legs.
Practice hills late in long runs.
Learn to pace by effort.
Don't attack the first bridge.
Don't sprint every descent.
Build your capacity gradually.
And perhaps most importantly: Don't wait until race day to discover what your legs can't handle.
If the Queensboro Bridge is going to be difficult, let it be difficult during training. If a downhill destroys your quads, find that out during a controlled workout—not Mile 22 of the marathon. If your legs fall apart after 18 miles and then you have to climb another hill, practice that situation.
That's what training is for.
You don't train because you want every workout to feel easy. You train so that the things that once felt difficult become manageable.
And when you finally reach those late miles in New York when your legs are tired, the crowd is screaming and another hill is waiting—you want to be able to say:
"I've done this before."
That's confidence.
And confidence doesn't come from hoping.
It comes from preparation.
Frequently Asked Questions About NYC Marathon Hill Training
Is the NYC Marathon very hilly?
The NYC Marathon is not a mountain race, but it has repeated elevation changes throughout the 26.2-mile course. The Verrazzano-Narrows Bridge provides the largest early climb, followed by rolling terrain and additional demanding hills later in the race.
Do I need to train on hills for the NYC Marathon?
Yes. If possible, include hills in both dedicated workouts and selected long runs. Training on similar terrain helps prepare your muscles and pacing strategy for the demands of the course.
Should I train downhill as well as uphill?
Absolutely. Downhill running creates substantial eccentric loading, particularly for the quadriceps. Preparing for descents can help your legs tolerate the muscular demands of the later stages of a marathon.
How often should I run hills?
That depends on your training history, mileage and overall program. One dedicated hill session per week can be useful for many runners, while hilly long runs can periodically provide race-specific preparation. You do not need to make every run a hill workout.
Should I put hills at the end of my long run?
This can be extremely useful. The NYC course includes significant challenges after you have already accumulated substantial mileage, so occasionally practicing hills on tired legs can better prepare you for those demands.
Is Central Park good for NYC Marathon hill training?
Yes. Central Park provides rolling terrain and hills that can be useful for marathon preparation. Harlem Hill is frequently mentioned by NYC runners as a useful training climb.
Should I train on bridges?
If you have safe access to a bridge, sustained bridge climbs can be particularly useful because they combine a continuous ascent with a descent. NYC runners commonly use bridges such as the Queensboro, Williamsburg and Manhattan bridges for this type of preparation.
What strength exercises are best for the NYC Marathon?
Useful exercises can include squats, split squats, step-ups, Romanian deadlifts, calf raises, hip-strengthening exercises and core training. The goal is to build strength that complements running without creating excessive fatigue.
Should I run the Verrazzano Bridge hard?
No. The Verrazzano comes at the beginning of the marathon. Running the opening climb aggressively can unnecessarily increase early fatigue. A controlled effort is generally more appropriate than trying to maintain an exact flat-road pace.
How should I run downhill during the NYC Marathon?
Avoid braking aggressively or overstriding. Maintain control, allow gravity to assist you and use a comfortable cadence. The objective is to descend efficiently without unnecessarily exhausting your quadriceps.
What if I don't live somewhere with hills?
Use whatever terrain is safely available. Treadmills can provide controlled incline training, while bridges, parking-garage ramps where permitted, stadium routes and rolling roads may provide alternatives. The important thing is gradually exposing your body to changes in elevation.
When should I start hill training for the NYC Marathon?
Ideally, hill preparation should be integrated throughout the marathon build rather than added suddenly near race day. Start with manageable hills and gradually increase the specificity and fatigue of the workouts as the race approaches.
Can hill training cause injuries?
Any training can cause injury if the workload increases too quickly. Hill running changes the demands on your calves, Achilles, quads and other tissues. Introduce hills progressively and pay attention to persistent or worsening pain.
What is the biggest mistake runners make with NYC Marathon hills?
In my experience, it is treating the hills as something to survive rather than something to train for. The goal isn't simply to become better at running uphill. You need to develop the strength, downhill durability, pacing discipline and fatigue resistance to handle the entire course.
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