2025 marks the 129th edition of the Boston Marathon. The longest running annual road marathon in the world, there’s only been 2 years since its inception in 1897 when Boston hasn’t been able to take place in all its glory.
If you’re one of the ~30,000 strong field of runners set to take to the start line in Hopkinton, take a look at our race day tips to help you run strong all the way to the finish.
Boston Marathon course – what you need to know
On paper, a marathon course that’s net downhill should be easy – right? Wrong. Because while that may be the case, it’s important not to underestimate the Boston Marathon race course.
Don’t let the initial downhill lure you into a false sense of security
The Boston Marathon is a point-to-point course. You’ll start in Hopkinton, and a few little rollers aside you’re pretty much gradually going downhill until you reach the 6 mile mark where it flattens out.
That might sound like a great way to zip through the first 10km of the race. But there’s a risk that it’ll lure you into a false sense of security. Because once you combine the buzz and the adrenaline of the start line, and that downhill gradient. This is a race where it will be way too easy to set off far too quickly.
We all like to think that come race day we’re having that transcendent moment where all of a sudden we’re capable of holding a pace way above what we’ve trained for. But try not to get carried away. Stay disciplined in the first miles of the Boston Marathon and stick to your race plan, because this is a course which has some bite in the latter stages. Go off too fast, and you’ll be walking it in later on.
Be ready for the hills
Around the 16 mile mark, you’re going to encounter the Newton Hills. These four hills can be make or break for your race. If you’ve burned too many matches earlier on in the race, or failed to keep on top of your fuelling, this is where you’re really going to suffer. This rolling section culminates with the aptly named ‘heartbreak hill’ at mile 20-21, which has a 5% average gradient. This is where, regardless of the course profile, things get tough in a marathon. Mentally prepare yourself to ‘embrace the hard’ and soak up the atmosphere. Stay calm, controlled and smooth. And remember, once you make it past heartbreak hill, it’s pretty much downhill to the finish.
Fuelling and hydrating well is key
‘Hitting the wall’ has become engrained in marathon folklore. But it doesn’t actually have to be inevitable. If you stay on top of your fuelling, keep hydrated and pace yourself well – you can absolutely run strong and stick to your target pace all the way to the finish.
Fuelling will be particularly important for Boston because of those hills in the latter stages of the race. Hopefully you’ve been practicing your fuelling in training, but if you need some last minute tips you can check out our article with sports nutritionist Dr Stefano Montanari which includes some useful pointers on how many grams of carbohydrates to target and the optimal types.
Boston Marathon gear – What to wear and important rules to be aware of
An important consideration for the Boston Marathon is the fact that hydration vests/running back packs are not allowed so you’ll need to plan accordingly how you will carry your nutrition and hydration. You are allowed to use a waist pack, which the rules state must be no larger than 5x15x5 inches to carry essentials such as nutrition, medicine, ID, keys, phone etcetera. You’re also allowed to use a “standard manufactured” fuel belt – though the bottles must be one litre or less.
Armbands to carry a phone or a small camera are also permitted – though selfie sticks are prohibited so you’ll have to trust the on course photographers to capture your race in all its glory! If you really can’t cope without your go-to running playlist, headphones are permitted – though discouraged. And when you’ve worked so hard to get on the start line, really you want to make the most of the atmosphere and take it all in. So stay unplugged to get the full Boston experience.
On-course nutrition
With those rules around being able to use a backpack or a hydration vest in place, it’s worth knowing what nutrition and hydration products you’ll be able to pick up at the aid stations. This year, the on-course hydration is Gatorade and the nutrition is Maurten gels. There’ll be caffeinated and non-caffeinated gels available.
If you haven’t had a chance to test out these products in training, we’d strongly recommended using a permitted fuel belt or waist pack to carry your own tried and tested nutrition products of choice. The ‘no new things on race day’ rule applies to nutrition too, so it’s not worth risking race-ruining GI issues by taking unfamiliar fuel!
Boston Marathon 2025 weather forecast and what to wear
Over the years, the Boston Marathon has seen everything from driving rain and howling gales to extreme heat. Thankfully though, the weather for the 2025 race is currently looking pretty perfect! The forecast predicts it’ll be moderately sunny, with some cloud cover. Temperatures are cooler, with a high of 57F (14 degrees Celsius) and low humidity.
You’re unlikely to need additional layers such as arm warmers or a jacket while you’re running. But keep in mind it may feel a little chilly pre-race as you line up for the start corrals. We’d recommend bringing some old, warm clothing items that you don’t mind discarding with you to help you stay warm before the race. You can ditch these layers prior to starting, and they’ll be donated to charity.
RELATED: Marathon gear guide – everything you need for training and racing
How to watch the Boston Marathon
If you’ve got a support crew heading out to cheer you on as you run the Boston Marathon, there are some famous hotspots they can head to. This includes Wellesley Scream Tunnel which is just before the half marathon marker. The infamous Heartbreak Hill in Newton, where runners will definitely be glad of a few extra words of encouragement. And of course, the final stretch of Boylston Street on the way to the finish line.
The Massachusetts Bay Transportation Authority has a dedicated webpage with details on how to get around on marathon day (including how to get to the start line), and you can download the B.A.A racing app to track specific athletes. Spectators should also check out the rules and guidance around what you can bring with you prior to race day – details can be found on the B.A.A website.
If you can’t be there in person, but you’re planning to tune into the race coverage from home – which we’d definitely recommend as we’ll see Hellen Obiri make a bid to become the first woman since 1999 to take three consecutive Boston wins, and last year’s men’s winner Sisay Lemma go up against a stacked field to defend his title. The race will be televised – locally it’s on WCVB Channel 5, and ESPN nationally in the US. For the rest of the world, you can tune in via FloSports and Eurosport.
Read our full race preview for more details on the key contenders and start times for the 2025 Boston Marathon.
