You can’t run a marathon without thorough preparation, and there’s a lot you need to know before the race. So, whether you’re running your first marathon or trying to beat your personal best, you’re likely to have questions.
To help, Start Fitness have taken a look at the ten most Googled questions when it comes to marathon racing and answered them for you.
How long is a marathon?
8,500 searches per month
Marathons are 26.2 miles long, or about 42.2 kilometres. From Ancient Greek times to the Victorian era marathons varied in length but always hovered around 25 miles, which is the original distance between the Greek town of Marathon and Athens. But this was extended to 26.2 miles for the 1908 London Olympics at the behest of Queen Victoria, and that’s the standard length still used today. 26.2 miles is considered a very challenging distance for any runner, so it’s a huge achievement to finish a marathon.
How many miles is a half marathon?
1,500 searches per month
A half marathon is just that — half the distance of a full marathon, which is 13.1 miles (21.1 kilometres). It’s generally agreed that this is a great distance for any runner to aim for, whether you’re a beginner looking for a challenge or have a few long-distance runs under your belt. Because of our biology, with a half marathon you get all the physical benefits of running a full marathon, but with a much shorter recovery time. For this reason, it’s usually healthier to run two half marathons than one full marathon.
How to train for a half marathon
1,400 searches per month
If you’re already a runner, then a half marathon will be a great endurance test and very achievable. If you’re a beginner, it might take longer to train but you can easily manage it too. Make 10k your goal — if you can run 10k, you will complete your half marathon with ease. The 10% rule will be very useful when training for your half marathon: at least 10 weeks before the event, simply add 10% to your distance each week. Come marathon day, your body and mind will be prepared for what’s to come.
How to train for a marathon
1,400 searches per month
Marathon training will take a lot more focus and effort than preparing for a half marathon will. A 26.2-mile-long endurance race really pushes the boundaries of what you can do, so it’s impossible to complete a marathon without training for it first. There are plenty of plans and resources you can follow that will help you build up to your first marathon, but here are the most basic tips:
- Build your endurance gradually. Don’t expect to be able to run a marathon straight away: building your endurance will improve your stamina, decrease the risk of injury, and improve your run time too.
- Run little and often, at least a few times a week, with a long run every 7-14 days.
- Don’t skip rest days! Take time for your muscles and joints to recover properly and they’ll work even harder for you. Never attempt to run an marathon with an injury.
- Nutrition and hydration are just as important as practice, so drink water and eat well in the run up to your marathon.
How long to train for a marathon
1,000 searches per month
Everybody is different, but marathon training tends to begin around 6 months before the event. This should give you enough time to build strength and endurance, maintain your nutrition, and generally prepare your body and mind. However, some people might take longer than half a year, and others might feel ready to run after just a few months — just make sure you listen to your body and adjust your training to suit.
How long does it take to run a marathon?
700 searches per month
Completing a marathon is an achievement in itself, but if you’re feeling competitive or just want to get an idea of how long running a marathon will take, the average time to finish tends to fall between 4 and 5 hours. All kinds of factors will affect your finish time, from things you can’t control like your age, sex, and fitness level, to things you can, like how well you have prepared. So, don’t beat yourself up if you can’t hit a certain milestone and just concentrate on getting across the finish line. Psychologically, you’ll likely find the race a lot easier if you don’t compare yourself to other runners.
What is an ultra-marathon?
600 searches per month
If you’ve run a few marathons and are looking for an even bigger challenge, you might be considering an ultra-marathon. There’s no one set distance that defines an ultra-marathon, but if it’s longer than 26.2 miles, it counts! So, that includes 30-mile marathons, 50-mile marathons, and even 100- and 200-mile marathons. It goes without saying that these are for experienced runners only and take months to prepare for, so don’t attempt an ultra-marathon if you’re a beginner.
How long to walk a marathon
500 searches per month
Many people walk marathons. This is a great way to get the physical and mental health benefits of a long walk, participate in something fun without extensive training, raise money or awareness for a charity, or just prove that you can do it. Not all marathons support walking because it does take longer to complete the route, and roads may have to reopen earlier than you can finish, but many do and it can take anywhere between 6 and 9 hours to complete a marathon by walking.
How many steps in a marathon?
500 searches per month
You might be wondering how many steps are in a marathon. As you might expect, the answer is “it depends”. Steps can be calculated in a variety of different ways, from step width to the time it takes to make a step, and both of these are different depending on whether you’re walking or running. Age, height, weight, sex, and other physical factors can influence the amount of steps you can make in a given distance, too, so the total can vary widely from person to person. As a rough guideline, you can expect to take over 50,000 steps when walking a marathon, and less than 50,000 for running it.
What to eat before a half marathon
Good nutrition is essential, whether you’re running a half, full, or ultra marathon. Eating well can give you the energy, strength, and endurance you need to complete your marathon and help your body repair itself afterwards too, so you’ll likely receive a meal plan as part of your training program if you have one. On the day, eat a few hours before the race so you have sufficient energy to run without cramping. A slow-burning carbohydrate such as pasta, rice, or cereal is recommended.
How to improve your fitness journey