How to Run the Chicago Marathon

The Chicago Marathon is one of the six World Marathon Majors and among the most prestigious and largest annual road races in the world. Held every October in Chicago, Illinois, it attracts over 45,000 runners from more than 100 countries, making it a global celebration of endurance, discipline, and community. Running the Chicago Marathon is not just a physical achievement—it’s a life milestone that demands careful planning, strategic training, and deep mental preparation. Whether you’re a first-time marathoner or a seasoned athlete aiming to qualify for the World Championships, understanding how to run the Chicago Marathon requires more than just running miles. It demands a holistic approach to nutrition, recovery, logistics, and race-day execution.

This comprehensive guide walks you through every critical step—from securing your entry to crossing the finish line—with actionable advice, expert-backed best practices, essential tools, real-life examples, and answers to the most common questions. By the end of this tutorial, you’ll have a clear, structured roadmap to successfully complete the Chicago Marathon with confidence and pride.

Step-by-Step Guide

1. Understand the Basics of the Chicago Marathon

The Chicago Marathon is a 26.2-mile (42.195-kilometer) point-to-point race that begins in the Loop neighborhood and finishes in Grant Park. Known for its flat, fast course and enthusiastic crowds, it’s one of the most favorable marathons in the world for setting personal records. The race is held on the second Sunday of October, with the 2025 edition scheduled for October 12.

Participants must be at least 16 years old on race day. The event is organized by the Chicago Road Runners Club and the Chicago Marathon Foundation, and it operates under strict safety and eligibility guidelines set by World Athletics and USA Track & Field.

2. Secure Your Entry

Entry to the Chicago Marathon is highly competitive and fills up within hours. There are several ways to gain entry:

• General Entry Lottery: The primary method. Applications open in early January and close in late February. You register via the official Chicago Marathon website. Selection is random, with approximately 10,000–12,000 spots available.
• Charity Partners: Over 100 nonprofit organizations offer guaranteed entry in exchange for fundraising commitments, typically ranging from $1,500 to $5,000. This is ideal for runners who want to support a cause while securing a spot.
• Time Qualifiers: Runners who have completed a certified marathon within specific time standards (based on age and gender) can enter through the “Fastest Times” category. Qualifying times are published annually and are slightly more lenient than Boston Marathon standards.
• Chicago Marathon Challenge: Runners who have completed the Chicago Marathon in the previous five years receive priority entry.
• International Travel Partners: Through official travel partners, international runners can secure entry via package deals that include lodging, race entry, and guided training.

Regardless of the entry method, you must complete the registration process with accurate personal information, emergency contact details, and payment of the entry fee, which ranges from $180 to $225 depending on your entry category and timing.

3. Begin Training 16–20 Weeks in Advance

Training for the Chicago Marathon requires a structured plan tailored to your current fitness level. Most runners follow a 16- to 20-week program, increasing mileage gradually to avoid injury. Beginners should aim for 30–35 miles per week, while experienced runners may exceed 50 miles.

Key components of a successful training plan:

• Long Runs: The cornerstone of marathon training. Build up to a 20-mile run at least three weeks before race day. Long runs should be done at a conversational pace—about 60–90 seconds slower than your goal marathon pace.
• Speed Work: Include weekly interval sessions (e.g., 6 x 800m at 5K pace with 400m recovery jogs) and tempo runs (e.g., 4–6 miles at marathon-plus pace) to improve lactate threshold and efficiency.
• Easy Runs: 3–5 runs per week at a relaxed pace (70–75% of max heart rate). These aid recovery and build aerobic base.
• Strength Training: Two sessions per week focusing on core, glutes, hamstrings, and hips. Exercises like planks, lunges, deadlifts, and single-leg bridges reduce injury risk.
• Rest and Recovery: At least one full rest day per week. Consider active recovery such as swimming, cycling, or yoga on easy days.

Use a training log or app to track weekly mileage, how you felt, sleep quality, and any aches. Adjust your plan if you experience persistent pain or fatigue.

4. Develop a Race-Day Nutrition Strategy

Proper fueling is non-negotiable. Your body can store approximately 1,800–2,000 calories of glycogen—enough for about 18–22 miles. After that, you must replenish with carbohydrates to avoid “hitting the wall.”

Three Days Before the Race (Carb-Loading):

• Gradually increase carbohydrate intake to 70–75% of total calories.
• Focus on easily digestible carbs: white rice, pasta, potatoes, bread, oatmeal, bananas.
• Reduce fiber, fat, and protein slightly to minimize digestive stress.
• Stay hydrated with water and electrolyte drinks.

Day Before the Race:

• Consume a familiar, high-carb dinner (e.g., pasta with tomato sauce, grilled chicken, and garlic bread).
• Avoid new or spicy foods.
• Drink 16–20 oz of water with electrolytes in the evening.

Race Morning (3–4 Hours Before Start):

• Eat 200–300 calories of simple carbs: banana with peanut butter, toast with honey, or a sports bar.
• Drink 12–16 oz of water or electrolyte beverage.
• Do not try anything new on race day.

During the Race:

• Consume 30–60 grams of carbohydrates per hour via gels, chews, or sports drinks.
• Take your first gel at mile 5, then every 45 minutes.
• Drink water or sports drink at every aid station—don’t wait until you’re thirsty.
• Practice your fueling strategy during long training runs to avoid stomach issues.

5. Plan Your Logistics

Chicago Marathon weekend is massive. Plan every detail in advance:

• Accommodation: Book lodging at least six months in advance. Popular areas include downtown, River North, and near the start/finish line. Consider proximity to public transit (CTA Red Line).
• Transportation: The CTA offers free rides on race day for runners with bib numbers. Use the Red Line to get to the start area (Roosevelt and Columbus). Buses and shuttles run from downtown to the start line—check the official schedule.
• Packet Pickup: Pick up your race bib and goodie bag at the Health & Fitness Expo at McCormick Place. Bring photo ID and registration confirmation. Arrive early—lines can be hours long.
• Bib and Timing: Your bib must be worn on the front, visible at all times. The chip is embedded in the bib—do not fold or damage it.
• Weather Prep: October in Chicago can range from 40°F to 70°F. Layer clothing you can discard at the start. Check the forecast the week before and plan accordingly.

6. Master the Course Strategy

The Chicago Marathon course is flat and fast, but it’s not without challenges. The route runs through 29 neighborhoods, with iconic landmarks including the Art Institute, Wrigley Field, and Navy Pier.

Key sections:

• Miles 1–5: Start in the Loop. Crowds are dense. Stay to the right if you’re a slower runner. Avoid surging—this section is easy to go out too fast.
• Miles 6–15: Run through neighborhoods like Bronzeville and Hyde Park. This is where you settle into rhythm. Use the crowd energy to stay focused.
• Miles 16–20: Cross the Lakefront Trail. Wind can be a factor. Stay relaxed and maintain form.
• Miles 21–25: The “Wall” often hits here. Mental toughness is critical. Break the remaining distance into 1-mile chunks.
• Miles 26–26.2: Enter Grant Park. The final stretch is lined with cheering spectators. Use the energy to push through. Look for the finish line arch—cross it with arms raised.

Use pace bands or a GPS watch set to your goal pace. Avoid checking your watch too often—focus on effort, not numbers. Stick to your training pace, even if others pass you.

7. Execute Your Race-Day Routine

On race morning, follow a consistent routine:

• Wake up 3–4 hours before the start.
• Use the restroom—do it twice if needed.
• Put on your race outfit (tested in training!), moisture-wicking socks, and race bib.
• Apply anti-chafe balm to thighs, underarms, and nipples.
• Warm up with 10 minutes of light jogging and dynamic stretches.
• Arrive at your corral at least 45 minutes before gun time.
• Stay warm with a disposable jacket until the start.
• Relax, breathe, visualize your race.

When the gun fires, don’t get caught up in the initial surge. Let the crowd carry you forward, but hold back until mile 2. Your goal is to run negative splits—faster in the second half.

8. Recover Smartly After the Finish

Finishing is just the beginning of recovery.

• Immediately after crossing the line, grab water, a banana, and a mylar blanket.
• Walk for 10–15 minutes to prevent blood pooling.
• Refuel within 30 minutes: 3:1 ratio of carbs to protein (e.g., chocolate milk, protein shake, or a sandwich).
• Stretch gently—focus on quads, hamstrings, calves, and hips.
• Hydrate with electrolytes over the next 24 hours.
• Avoid intense exercise for 7–10 days. Light walking, swimming, or cycling is fine after 48 hours.
• Consider a massage or foam rolling after 72 hours.

Don’t be surprised if you feel sore, tired, or emotionally drained. That’s normal. Give yourself grace. Celebrate your accomplishment.

Best Practices

Train Consistently, Not Intensely

Many runners fail not because they lack talent, but because they overtrain. The most successful marathoners prioritize consistency over volume. Missing one long run won’t ruin your race—but running through pain will. Listen to your body. Rest when needed.

Practice Race-Day Conditions

Train in the same gear, at the same time of day, and in similar weather as race day. If you plan to wear compression socks, test them on a 16-mile run. If you’ll use gels, practice taking them with water. Your body needs to adapt to your plan.

Don’t Chase the Mirror

It’s tempting to compare yourself to others on social media or in training groups. But every runner’s journey is different. Focus on your goals, not someone else’s pace or splits. Your marathon is yours alone.

Use Mental Techniques

Marathons are 70% mental. Practice visualization: picture yourself crossing the finish line, feeling strong, smiling. Use mantras: “Strong legs. Steady breath. One mile at a time.” Break the race into segments. Focus on the next aid station, not the finish line.

Hydrate Before You’re Thirsty

Dehydration starts before you feel thirsty. Drink regularly during training and race week. Monitor urine color—it should be pale yellow. Dark urine means you’re behind.

Test Your Gear

Never wear new shoes, socks, or apparel on race day. Run at least 20 miles in your race shoes. Test your hydration belt, phone armband, and energy gels during long runs. Chafing, blisters, and gear failure are common causes of DNFs (Did Not Finish).

Have a Backup Plan

Weather, injury, or fatigue can change your goal. Set three targets: ideal time, acceptable time, and minimum finish time. If it’s raining or windy, adjust your pace. Finishing is the win.

Engage with the Community

Chicago is known for its passionate crowds. Smile, wave, thank volunteers. Their energy will carry you. Don’t be afraid to say “thank you” at aid stations—it boosts morale for everyone.

Tools and Resources

Training Apps

• Strava: Tracks runs, provides pace analysis, and connects you to a global running community.
• Garmin Connect: Integrates with Garmin watches to monitor heart rate, elevation, and recovery metrics.
• Runkeeper: Offers customizable marathon plans and audio cues during runs.
• TrainingPeaks: Advanced analytics for serious runners. Ideal for coaching or structured plans.

Footwear

Choose a shoe that matches your gait and provides cushioning for long distances. Popular models for Chicago Marathon runners include:

• Brooks Ghost 15
• Asics Gel-Nimbus 26
• Hoka Bondi 8
• New Balance FuelCell RC Elite v3

Visit a specialty running store for a gait analysis. Replace shoes every 300–500 miles.

Hydration and Nutrition

• Gu Energy Gels: 100 calories per packet, easy to digest.
• Clif Bloks: Chewable carbs with electrolytes.
• Skratch Labs Hydration Mix: Low-sugar, natural ingredients.
• Ultima Replenisher: Electrolyte powder without artificial sweeteners.

Weather and Course Tools

• Weather.com: Track Chicago’s October forecast.
• MapMyRun: View the official Chicago Marathon course map and elevation profile.
• MarathonGuide.com: Reviews, pacing charts, and training tips from elite runners.

Official Resources

• ChicagoMarathon.com: The primary source for rules, schedules, course maps, and updates.
• Chicago Marathon App: Live tracking, start zone info, and finish line details.
• USA Track & Field (USATF): Official rules and qualifying standards.

Books and Media

• “Marathon: The Ultimate Training Guide” by Hal Higdon – A classic for beginners and veterans.
• “Born to Run” by Christopher McDougall – Inspiring stories of endurance and human potential.
• “The Courage to Start” by John Bingham – Encouragement for runners of all levels.
• Podcasts: “The Marathon Training Academy Podcast,” “The Run Experience.”

Real Examples

Example 1: Sarah, First-Time Marathoner (Age 34)

Sarah had never run more than 10 miles before signing up for the Chicago Marathon through a charity partner. She followed a 16-week beginner plan from Hal Higdon, running three days a week with two cross-training sessions. She struggled with shin splints at week 8 but took two weeks off, focused on strength work, and returned stronger. On race day, she ran a 4:18 finish. “I cried at mile 25,” she said. “I didn’t think I could do it. But I did.”

Example 2: Marcus, Sub-3-Hour Goal (Age 41)

Marcus had run two marathons before but missed his goal by 12 minutes. He analyzed his data and realized he was overtraining and under-recovering. For Chicago, he hired a coach, reduced weekly mileage to 45, added yoga and massage, and focused on sleep. He ran a 2:58:43—his first sub-3. “It wasn’t about running faster,” he said. “It was about running smarter.”

Example 3: Elena, International Runner from Brazil (Age 28)

Elena flew in from São Paulo with her husband, who was also running. She used a training plan designed for hot climates but adjusted for Chicago’s cooler temps. She practiced eating gels with water during her long runs to mimic race-day aid stations. She finished in 2:45:11 and said, “The crowd was louder than my hometown carnival. I’ll never forget it.”

Example 4: David, Age 67, Completing His 10th Chicago Marathon

David has run Chicago every year since 2014. He doesn’t chase times anymore—he runs for the community. “I see the same volunteers every year,” he says. “They know my name. I know theirs.” He trains with a walking group and finishes in under 6 hours. “It’s not about speed. It’s about showing up.”

FAQs

Can I walk the Chicago Marathon?

Yes. Many participants walk the entire course. The race has a 6-hour 30-minute time limit, which equates to a 15-minute-per-mile pace. As long as you maintain this pace, you’ll be allowed to finish.

Do I need a qualifying time to run the Chicago Marathon?

No. A qualifying time is only required if you’re entering through the “Fastest Times” category. Most runners enter via the lottery, charity, or past finisher priority.

What is the best time of year to train for the Chicago Marathon?

Training begins in late spring or early summer. This allows you to build endurance during warmer months and taper in cooler October weather, which is ideal for performance.

Can I use headphones during the race?

Yes, but it’s discouraged. The race organizers recommend keeping one ear free to hear announcements and safety instructions. Some runners use bone-conduction headphones for safety.

What happens if I get injured during training?

If you’re injured, consult a sports medicine professional. Many runners defer their entry to the next year if they can’t compete. Contact the Chicago Marathon office for deferral policies.

Is the course certified for Boston Marathon qualifying?

Yes. The Chicago Marathon is a Boston Marathon qualifying race. Your time can be used to enter the Boston Marathon if it meets the required standard for your age and gender.

Can I switch my start corral on race day?

No. Your corral is assigned based on your qualifying time or lottery selection. You may not move forward into a faster corral. You may move back to a slower one if needed.

Are there pace groups?

Yes. The Chicago Marathon offers pace teams for every 5-minute interval from 2:50 to 6:30. Look for pacers with balloons and signs. They’re trained volunteers who help you maintain a steady pace.

What should I do if I can’t finish the race?

There are medical and sweep vehicles along the course. If you need to stop, move to the side and flag down a volunteer or medical staff. You’ll be transported to a finish area. You’ll still receive a finisher’s medal if you complete at least 26.2 miles before the cutoff.

Can I bring a stroller or dog?

No. Strollers, bikes, skateboards, and animals are prohibited on the course for safety reasons.

Conclusion

Running the Chicago Marathon is more than a race—it’s a transformation. It tests your limits, rewards your discipline, and connects you to a global community of people who understand the power of perseverance. Whether you’re chasing a personal best, raising money for a cause, or simply proving to yourself that you can do something extraordinary, the journey matters as much as the finish line.

Success doesn’t come from a single long run or a perfect race day. It comes from months of early mornings, sore muscles, stubborn willpower, and quiet moments of doubt overcome. It comes from choosing to show up—even when you’re tired, even when it’s raining, even when your body begs you to stop.

Use this guide as your foundation. Adapt it to your life. Trust your training. Listen to your body. And when you stand at the starting line in October, surrounded by tens of thousands of strangers who are all about to become friends, remember: you belong here.

The Chicago Marathon doesn’t just measure distance. It measures courage. And you? You’ve already won.