What should you wear in the NYC marathon?

RUNNING SHOES

First off: what running shoes are you wearing on race day? Hopefully this is not the first time you've thought about this question. If it is, then 3 1/2 weeks is just enough time to do something about it.

You want to wear the same brand and type of shoe you've been wearing throughout your training, but you should wear a fairly new pair. Further, you need to break-in the new pair by running in it 5-7 times, including at least one run of 13 miles or more, then packing it away in your race day bag.

If this topic catches you by surprise, go buy the new pair as soon as you can; do not immediately wear it on a long run, as you should wear it for 4-5 shorter runs before a longer run.

CLOTHING

The most important thing is what you wear closest to your skin. Avoiding chafing is the top priority. You should wear on your body whatever you wore during your successful long runs. Not merely the same type of outfit, the VERY SAME OUTFIT. The only way you can be sure the t-shirt/shorts/socks/jock/underwear/bra is suitable for you to run 26 miles in is if you have worn the exact pieces on an 18+ mile run before.

With your primary outfit chosen, now you need to figure out the outer layers, to deal with the weather; I'll update this post a few days before the race, when the weather picture is clearer.

It it near certain that the early morning wait on Staten Island and on the Verrazano Bridge before the start will be very cold -  windy, you not moving much for several hours, on the waterfront. You have to turn in your post-race bag about an hour before the start. It must contain at least one heavy layer - think heavy sweatshirt - that you can put on shortly after you finish. You might also pack a favorite blanket or jacket to keep you warm on Staten Island.

But once you give that bag up, you are left with (i) the outfit you plan to run most of the race in, (ii) additional layers that will accompany you for parts of the journey, and (ii) throwaway clothes.

Think of yourself as the Space Shuttle, fully laden at launch and jettisoning superfluous parts as you go.

In addition to your running shorts, you may decide to add a pair of tight sweats/capris for your whole journey. My personal choice is an Under Armour bottom you wear under your shorts that extends half way down your thigh; you can buy these in NYC at Modell's on 32nd & 6th or Paragon Sports on 18th and Broadway or at JackRabbit on 14th St or in Brooklyn. You'll be taking a chance on wearing something new close to your skin, but I can't imagine them causing you a problem; perhaps wash and dry them once first.

But everyone who is not an elite runner should plan to have a pair of throwaway sweats/long underwear / pajama pants / Tylek pants (on sale at the Expo) to wear after you dump your post-race bag, up on to the Bridge, and even for the first 2-3 miles, till you warm up - at the apex of the Verrazano, you will be 230 feet in the air, with harbor winds blowing, and you'll not be warmed up at all. You will definitely need something similar for the upper body.

Then comes the more analytical layering question, which will depend a lot on race day weather. Even if you think you can run most of the way with a single t-shirt on, you'll need at least one more - and possibly two more - layers at the start. You can always toss them. I often find myself wearing four shirts on to the bridge, losing one at the start, a second at mile 3, and wrapping the third around my waist at mile 6, wearing just one the rest of the way. For this race, I would bet that I'd keep at least two shirts on the whole time, and maybe a third. I also always meet family along the way, and they have a change of shirt, or extra shirts, for me just in case.

Same with head covering and gloves. It won't be so cold that you need a ski-cap, but a head band covering your ears will likely be treasured. I don't wear gloves - I wear white sweat socks on my hand, so my fingers can touch each other. Whatever you wear, you will need something for at least the first 3 miles.

Now comes the most critical part of my advice.

The weather may warm up by mid-race, causing you to toss your hat, gloves and extra shirt – and then clouds or wind may very well cause temps may plunge in the later miles, leaving you unbearably freezing. Keep at least an extra pair of gloves and a head warmer in your pocket, or have a spectator available to meet you with them in the later miles. A friend gave me this advice based on his run in NYC, when he thought he might drop out because he tossed his gloves and his hands nearly froze. A month later, I ran Philly, and it was 26 at the start, warmed up nicely, and I tossed everything, only to find myself running along the river with fingers that felt like they may crack - only to realize I had heeded his advice and had a spare pair of socks in my back pocket, saving the day. In a worst case scenario, ask someone in the crowd to give you gloves or a hat – believe it or not, someone will.


ALL YOUR BAGS ARE PACKED, YOU'RE READY TO GO

Speaking of the race day bag, that is also something you should be thinking about, NOW. 

Include every single thing you’ll need on race morning, and add your race number and chip once you pick those up. Your race day running shoes, socks, shorts, shirts, jackets, hats, gloves, body glide, gel packets, EVERYTHING you need on race morning, goes into one bag, now. You think you’re losing your mind now? Just wait till race morning – you will be in no mental condition to remember everything you need, much less find it.