Boston Marathon Champion, Lisa Rainsberger, BREAKS DOWN BOSTON MARATHON

At AP Racing, it’s always been about access—to top coaching, expert knowledge, great partner perks, and unforgettable experiences.

While we have a deep well of running expertise, none of our coaches have personally run the Boston Marathon. We've learned a lot through our athletes who have—but we knew we could do even more.

That’s why we connected with Lisa Rainsberger, former Boston Marathon champion(1985) and 2x Chicago Marathon Champion, to get insider tips and give you every possible edge on race day.

Let’s dive in and hear what Lisa had to say about making your Boston experience the best it can be.

THE POWER OF ROUTINE AND RITUAL:

This all may sound simple, but each of you know from your training that it makes a difference-

Make sure you have all our race day gear and shoes planned out. Pin your race number on your singlet. I can’t tell you how often race numbers are forgotten. Layout everything you are going to take to the bus or transportation to the start.

OVER DRESS- The last thing you want is to be cold for hours prior to the start. Once you leave the bus you are waiting around outside. The expected high for the day on Monday is 60 degrees. However, once you leave your hotel it could be a few hours before you start your wave. Go to a thrift store and buy a cheap set of sweatpants and shirts to wear and discard. You can try the clothing drop off but it is such as hassle at the finish line to go and find your gear after the race. 30,000 people are all looking for their clothes.

I found bringing a copy of the newspaper to read(GET OFF YOUR PHONES!) while on the bus was a great distraction. You can also use the newspaper to sit on should the grass be wet.

Do not wear or eat/drink something you bought at the EXPO or never tried in training – shoes, gels, drinks all need to be tried and tested. Again, do not do anything new. This goes for pre-race breakfast as well. Stick with what you know.

RACE STRATEGY:

Downhill Miles:
The first several miles are extremely downhill. The first time I raced Boston I got greedy and when super-fast the first 4 miles thinking I could “bank time”. In other words, you cannot steal from Peter to pay for Paul. Otherwise, your quads are trashed by mile 17 when you start to climb. Find a smooth pace and rhythm and avoid pounding the downhill.

Wellesley College: The Crowd Roars
Let the crowd energy help you but don’t let it push you beyond your game day strategy-
Around the ½ way point you run through Wellesley College and the noise, cheering (screaming) and excitement is quite amazing. Don’t get too excited and ramp up your pace. Stay consistent. Have fun reading all the signs along the route through Wellesley. You will know what I mean.

The Uphill Miles:
If you paced correctly, these uphill miles are an opportunity to show off your training and start working through the field.

Once you cross Route 128/95 around mile 16 the course takes a turn uphill. It feels horrible because up until this point you have run downhill or flat. When you get to this point make an adjustment to your stride rate, shake out your arms and reset your center of gravity and reset your mindset. The next 4 miles are rolling and then you hit Heartbreak Hill at mile 20.5. Just send your mind positive affirmations from mile 16-20! When you see the infamous CITGO sign you have 1 mile to go! You’ve made it!

Other things to note:

Check the wind
Boston is primarily run west to east. So, that could mean you have a tailwind or a headwind the entire run. As such, if you have a headwind, tuck in behind or next to someone, or a group of someone’s, running the same pace as you and save 1% - 2% for as long as possible. If you have a really strong tailwind, don’t let it force you to run at speeds outside of your comfort zone. Be smart and aware of what is going on and you will be all set.

Turns & Tangents:
While is is hard to do on a crowded course, run the tangents and the inside turns as much as possible. Boston has a lot of turns & curves. If you run the outsides or outside of the tangents regularly, you can add some REAL distance to your run.

FUELING:

If you can, utilize AP Racing’s expert knowledge and resources with Infinit Nutrition as their nutritionists will help you come up with a fully customized plan for your training and race day needs.

In general, stay hydrated prior to the start. Portable restrooms lines are insanely long so plan when and how often you use the bathrooms. If your bus has a bathroom, use it before getting off. Alternate your fluids with water and sports drink. Don’t just drink water. Have a small snack about 70 min before your race. If you have been training with gel’s, take one every 30-40 min. once you start racing. Drink at every water station or every 2 miles, try to get at least 4 oz. or so when you do drink. Don’t just sip. Pinch the top of the cup to create a funnel. It’s easier to drink this way. Less spillage.

TRUST YOUR TRAINING AND ENJOY THE MOMENT!

Wherever You’re Headed—We’re All In

Chasing Boston, Kona, Nice—or your first 5K?
Wherever you're headed, AP Racing is here to get you there. With 1:1 coaching and fully customized training plans, we've got your back from the first workout to the finish line.

Let’s chase goals—and crush them—together.

Let's Get Started

BOSTON MARATHON CHECKLIST

If you are into lists like we are, here is a condensed version of the article as a nice and handy checklist!
Good Luck!!

PRE-RACE ROUTINE & RITUALS

Lay Out Gear Night Before
- Shoes
- Race number (pin to singlet!)
- Transportation items
- Nutrition
Overdress for the Start
- Mornings are cold; you may be waiting hours outside
- Temps later may hit 60°F, but dress warm early
- Bring cheap, discardable layers (thrift store sweats)
Avoid Gear Check
- Finish line pickup is crowded and stressful
- Use throwaway layers instead
Pack Entertainment for Bus Ride
- Bring a newspaper (read & sit on it if grass is wet)
Stick to What You Know
- No new shoes, clothes, gels, drinks, or breakfast
- Use only what you trained with

🏃‍♂️ RACE STRATEGY CHECKLIST

Start Conservatively
- First 4 miles = downhill—don’t “bank time”
- Save your quads for later
Wellesley College (Mile 13ish)
- Enjoy the cheers, signs, and excitement
- Stay on pace—don’t speed up
Miles 16–20: Hills Begin
- Route 128 = turning point
- Adjust stride rate, relax arms, reset mindset
Mile 20.5: Heartbreak Hill
- Positive self-talk from miles 16–20 helps
- You’re nearly there!
CITGO Sign = Final Mile
- One mile to go—soak it all in and finish strong!

🥤 FUELING & HYDRATION GUIDE- USE INFINIT NUTRITION :)

Hydrate Before the Start
- Plan bathroom use—lines are long
- Use bus bathroom if available
Eat Small Snack ~70 Min Before Race
During the Race:
- Drink at every water station (every ~2 miles)
- Alternate water and sports drink
- Take 1 gel every 30–40 min (if used in training)
- Pinch the cup to drink with less spillage

Marathon Monday | Boston Marathon Guide