Boston Marathon Tips From Real BQ Runners - According to Experienced Boston Qualifiers
- Cory Smith
- Mar 19
- 7 min read
The Boston Marathon runs 26.2 miles from Hopkinton to Boylston Street, with over 800 feet of elevation gain, including the infamous Heartbreak Hill at mile 20. These 35 tips come from four real BQ runners — ranging from a 3:06 to 3:21 finish — covering pace strategy, the Newton Hills, Athlete's Village logistics, gear, and race day mindset.
What does it actually take to run a smart Boston Marathon? We asked four of our athletes who've done it — Sarah (3:06), Danielle (3:20), Kim (3:21), and Afton (3:20) — to share the tips they wish they'd had. These are their unfiltered answers, from runners who have qualified, trained, and crossed the finish line on Boylston Street.
Sarah | 3:06 Boston Marathon Finisher | Run Your Personal Best Athlete
Don’t go out too fast. Seriously. Let runners pass you. Resist the temptation to pass others, especially in the first few miles. The first 1/4 mi is a very steep downhill, but you won’t recognize that because of the excitement. Runners will start to spread out after mile 2, and it won’t feel as crowded at that point. Framingham (mile 5) flattens out, but you still need to conserve energy there!
There is a super steep downhill between 15-16. Controlling yourself here is key. I personally like to view it as the first Newton hill. You then start approaching the uphill at mi 16.
Focus on each Newton hill one at a time. The time you spend running uphill is pretty equal to the time you spend running downhill. You can use the downhill to recover and regroup.
Running down the backside of Heartbreak Hill is just as difficult as running up.
There is a left turn you have to make onto Beacon St around mi 22.5. Be careful! There are train tracks there you have to cross. Just know they are there.
Keep walking and/or cool down after the marathon. Your quads will thank you later.
Weather is the trickiest part of the whole race. The course traverses multiple climates, and the end of the race occurs in the afternoon when it can get hot. Be prepared for the weather to change during the day as you're running.
Manage your energy throughout the weekend. Traveling and going to the expo can be tiring. Build-in time to nap or put your feet up. Race morning can be chaotic. You will walk more than a mile before the start of the race due to gear check, getting to the buses and then walking to the start line.
Bring a large plastic garbage bag (to sit on in case the grass is wet from dew) and your own toilet paper with you to the Athlete’s Village.
Always budget extra time throughout the weekend and race morning! Getting an Uber/Lyft/taxi takes a lot of time, especially when you’re near the convention center. It helps to factor in extra time when getting to gear check and the buses. Hotel elevators in taller buildings tend to have a longer wait than normal.
Don't waste energy when walking from the Village to the start, and stay calm in the corral. Some people rush to get there. In reality, each wave/corral consists of runners of a similar pace to you so there isn't much advantage in trying to get a good position.
Danielle | 3:10 Marathoner | 4-Boston Marathon Runner | Run Your Personal Best Athlete
Don’t go out too fast. It’s REALLY hard to hold back with the steep downhill at the start & your adrenaline going. Let the other runners pass you. It’s hard but you will be thankful in the later miles and end up passing a lot of people.
If you to listen to music when you race, wear one headphone. I always listen to music but found myself constantly taking my headphones out to hear everyone cheering. You don’t need the music. The crowds will carry you to the finish.
Enjoy every second. Buy the race pictures. Get the jacket. Smile for the cameras. Eat the lobster rolls. Have fun. Remember why you started running and reflect on your journey to Boston. Everything has come together for your final victory lap.
Looking for a complete mile-by-mile breakdown of the Boston Marathon course? Read our full race day guide from a 4-time Boston finisher.
Kim | 3:21 Marathoner | Run Your Personal Best Athlete
When things get tough, smile... it relaxes everything and helps you regain perspective and focus. Try to get energy from the crowds.
There is no way to get around the fact that your legs will take a beating. Embrace it and expect it. If you are mentally prepared for it, it will be less traumatic when it actually happens.
Reframe the hills if you can. Going up them - think of them as an opportunity to give your quads a rest from the downhill
Practice drinking from an open cup while running... easier said than done! I'm still trying to master this!
Recognize that there are things out of your control, like weather, humidity, etc. all you can do is what you can do.
While we are all competitive and want to do well, it's helpful to think of Boston as its own race - it really can't be compared to other courses or times
Don't skimp on the leg workouts your coach prescribes
Enjoy the city and the energy that comes along with marathon Monday. It's palpable and it's everywhere. It's easy to get nervous about the course and overthink things leading up to the big race. Don't miss the magic of the moment by focusing on what's to come
Have a plan A, B, and C going into Boston. It's unpredictable on its very best day. Having a few goals to shoot for will help to keep you focused and in the game when the unexpected pops up.
If staying in the city, make your dinner reservations for the night of the marathon when you make your hotel reservations
Take the opportunity to meet new runners and connect in a way that only Boston runners can. It's a unique experience and one that transcends age, ability, etc.
HYDRATE in the days leading up... when you think you're hydrated, hydrate some more.
Embrace the carbs, enjoy every last one, make it fun.
Take a good long look at the course map and recognize that there isn't 1, 2 or even 3 big hills. The whole course is rolling hills. Don't be intimidated by it. Expect it. Lean into it.
Afton | 3:20 Marathoner | Run Your Personal Best Athlete
Start slow. Break the race into 3 parts. First part, miles 1-16, then 16-21, then 21-26.2. It was worth starting slow to be able to pass so many people from miles 16-26. A lot of people struggled on the hills. My first mile was more than 20 seconds slower than my average and my last was one of my fastest at more than 20 seconds faster than my average.
Manual lap each mile. I made the decision literally a minute before I started and I’m so glad I did. My watch pace was always about 5-7 seconds faster than my actual pace. I think I would have worried I was going too fast if I relied on my watch and probably would have slowed down. I also really liked having something to look forward to. Each mile is clearly marked so it was easy to know when to hit lap. I also think it helped me stay in the mile I was running. I just focused on my pace for that mile.
Hop-on-hop off trolley tour was great. It was a great way to see the city without having to be on my feet all day.
Recommend staying in Brookline near the T and near the Emerald Necklace trail. This location was great because it was easy to get around on the T and a great place for the shakeout runs in the days before. Plus it was really fun to rent a BlueBike after the race and bike the 3 miles back to the hotel.
Run Your Personal Best has coached 100+ Boston Qualifiers. If you're training for Boston and want a coach in your corner, learn more about our coaching programs here.
FAQs
How do I not go out too fast at the Boston Marathon?
The first quarter mile out of Hopkinton is a steep downhill, and the crowd energy will make it nearly impossible to feel like you're going too fast — but you are. Let runners pass you. Resist every urge to surge. As Sarah (3:06 finisher) puts it, runners spread out after mile 2 and it stops feeling crowded — but by then the damage is already done if you went out too hard. Afton (3:20 finisher) broke the race into three parts — miles 1–16, 16–21, and 21–26.2 — and started her first mile more than 20 seconds slower than her average. Her last mile was one of her fastest.
How hard are the Newton Hills really?
They're a sustained challenge more than a single brutal climb. The Newton Hills run from miles 16 to 21 and include four distinct uphills, with most sitting around a 4.6–5.2% incline. Sarah recommends focusing on them one at a time rather than thinking about the whole stretch at once — the time you spend going uphill is roughly equal to the time going downhill, so use the descents to recover. Kim reframes them entirely: going uphill is actually a chance to give your quads a rest from the pounding of the downhills.
What should I bring to the Athlete's Village?
Sarah recommends bringing a large plastic garbage bag — to sit on in case the grass is wet from morning dew — and your own toilet paper. The BAA provides water and Gatorade but no food, so bring whatever snacks and pre-race fuel you plan to eat before you run. Only the clear BAA bag from bib pickup is allowed into the bus loading zone, so pack accordingly the night before.
Is Heartbreak Hill as bad as they say?
Yes and no. The hill itself — 95 feet of gain over 0.4 miles between miles 20 and 21 — is steep but runnable. What makes it hard is where it sits: your legs have already absorbed 20 miles of racing, including the three Newton Hills that come before it. Sarah adds a warning most runners don't expect: running down the back side of Heartbreak Hill is just as difficult as running up it, because your quads are already destroyed from the early downhills. Respect the descent as much as the climb.
What should I do the day before the Boston Marathon?
Keep your feet up as much as possible. Afton recommends the hop-on hop-off trolley tour as a great way to see the city without spending hours on your feet. Sarah flags that traveling, the expo, and navigating Boston all add up to more fatigue than most runners expect — build in time to nap or rest. Kim's advice: make your dinner reservation when you book your hotel, not the week of the race, as good spots near the course fill up fast on Marathon Sunday night.