For countless runners out there, reaching the finish line of a marathon is the ultimate running goal. There’s nothing quite like competing in a marathon – from the cheering crowds of spectators on the sidelines to the droves of runners on the field testing their physical and mental toughness, participating in a marathon is truly an unforgettable experience.
This long-distance race has become a major bucket list item for athletes around the world. Whether you want to break a certain time, qualify for a distinguished race, raise money and run for charity, or just reach the finish line, marathons bring together people and athletes from all walks of life, all hoping to cross that finish line and receive their medals.
No matter where you are on your running journey, completing a marathon may be the perfect goal to strive towards. However, this long-distance test of endurance is no easy task. Training for a marathon takes dedication, hard work, and lots of training, so it’s important to know exactly what to expect before taking the leap and signing up for one.
If you’ve been asking yourself how long is a marathon, how do I prepare for one, and any other questions about tackling this distance, you’ve come to the right place. In this guide, we’ll explain everything you need to know about the marathon distance and some tips and tricks so you can be prepared for your race.
How Long is a Marathon Exactly?
A marathon race is 26.2 miles. This is also equal to 42.195 kilometers. To put that distance into perspective, that’s 105.5 laps around a standard 400-meter outdoor track.
While every marathon is this standardized, official 26.2-mile distance, there is some disagreement about where this distance number came from. And while 26.2 miles may be the standard distance today, this actually wasn’t always the case.
The most popular marathon origin story stems from Greek mythology. This widely spread story states that Greek messenger Pheidippedes ran 40 kilometers between Marathon and Athens to deliver the news of a Greek battle victory. To commemorate this run, the first Olympic marathon in 1896 was set at 40 km, or just under 25 miles.
Since then, the marathon has evolved and changed to become the official 26.2-mile race that’s so popular today. At the 1908 London Olympic games, the course was extended to 26.2 miles, which became the standardized distance for the modern marathon.
Despite every marathon being the same distance, every marathon offers a very different and unique experience. Some are run on roads, while other courses trek through mountainous terrain. And while some races, such as the Boston Marathon and other Abbott World Majors, are prestigious and difficult to qualify for, others are smaller with a more local, community-focused environment.
Why Are Marathons So Popular?
Running 26.2 miles is a daunting task that takes a lot of preparation and training. But despite the difficulty, more and more people throughout the world are taking on the challenge and competing in marathons.
There’s been a huge running boom in recent years, with more people turning to running as a way to stay healthy and build fitness, a means of connecting with others in their community, or even just as a way to get outside and explore their scenery.
With this increase in running, more people have been signing up for marathons than ever before. In fact, Strava reported a nearly 20% increase in marathon participation compared to previous years.
So why are marathons becoming such a popular distance?
When you ask any runner why they decided to sign up for a marathon, you’ll likely hear answers about the incredible sense of accomplishment at the finish line, the unforgettable running communities at different races, and all the benefits that come from training and completing the race.
Along with this personal growth and sense of accomplishment, there are so many benefits that stem from running this 26.2-mile race. Here are just a few of the benefits that draw so many people to marathon start lines:
- Improve your physical fitness: It’s no secret that endurance running boasts plenty of health and fitness benefits. Research shows that distance running and marathon running in particular drive major health benefits including greater aerobic performance, better cardiovascular health, stronger joints and bones, and less risk of certain diseases.
- Gain mental health benefits: Completing 26.2 miles doesn’t just test your physical abilities, but your mental toughness and strength as well. Training for a marathon can improve your cognitive function, build mental fortitude, and even benefit your mental health by improving your mood and building greater self-esteem.
- Build a community and support system: Any challenge is hard to tackle on your own. Fortunately, through marathon training and running, you can easily build a running community, meet new people, and find other like-minded athletes who share your goals. By attending local races or talking to other runners, you’ll find an inherent sense of support and community to carry you to the finish line.
- Increase your self-confidence and feeling of accomplishment: While more people are participating in marathons, running one is by no means an easy feat. In fact, less than 1% of the US population has completed a marathon. Giving yourself a goal and completing a difficult challenge creates a major sense of accomplishment and helps build self-confidence that will carry you through the rest of your running journey.
Running a marathon is a major undertaking. But once you finish your training and make it to that finish line, the overwhelming feeling of achievement when you receive that medal is an unparalleled experience that runners from all over the world, with all different skill and experience levels, can enjoy.
What is the Average Marathon Time?
With marathons bringing together people from all different backgrounds and skill levels, there are a huge range of times that runners may be aiming for. There’s no one “good” marathon time. While elite athletes will typically complete the 26.2 miles in under 2:30, runners may take anywhere from 3-6 hours to complete the race.
The global average marathon time is around 4:32. Broken down by gender, the average marathon time for men is 4:21 and the average marathon time for women is around 4:56.
However, if you’re setting out to run a marathon, make sure to consider other factors when setting a goal for yourself. Factors such as experience level, injuries, and course terrain all play a huge role in your expected finishing time. And if you’re a true marathon beginner, you may just want to set your goal as making it to the finish line without a focus on time. No matter what you’re aiming for or how fast you run, completing a marathon is something to be proud of!
Marathon Tips and Tricks
Now that you know exactly how long a marathon is and what you can expect, you may be tempted to start researching your local races and sign up for a marathon. And we get it – reading about marathons and seeing huge crowds at races can be inspiring. But before you hit submit on that signup form, you should know these tips and tricks to safely prepare for a marathon and get the most out of your experience!
- Start small: If you’re a true beginner to the sport of running, you may want to consider starting small and progressing to the marathon distance. Look into local 5k or 10k runs to get into the racing mindset and understand what goes into marathon training. Start with training for a 5k and work your way up to bigger goals.
- Leave plenty of training time: Running long distances isn’t something you can just jump right into. Training and slowly building mileage is crucial to help prevent injuries and ensure you can make it to the start line. The amount of training needed to run a marathon depends on a lot of factors but typically takes around 16-20 weeks on average.
- Get the right gear: Running is one of the most intuitive sports out there, which makes it such a great option for so many people. However, there is some equipment required if you’re planning to build mileage safely and pain-free. Stop by a local specialty running store to make sure you have the right shoes, running apparel, and nutrition to take on 26.2 miles.
- Incorporate stretching and strength work: Training for a marathon includes more than just going on runs. Stretching and strengthening are two key parts of the equation when it comes to being prepared to run a marathon. Make sure to incorporate warm-ups before running, post-run stretching and rolling, and strengthening exercises into your marathon training plan.
- Find a running community: Staying motivated can feel tough when you don’t have outside support. Luckily, there are so many local running communities that can help you stay motivated and accountable throughout your training. Look into group runs in your area to find a supportive group of runners who share your passion and can help you reach your goals.
With these tips, you can stay healthy and motivated throughout your marathon training. Once you’ve taken these steps and set your marathon goal, you’ll have everything you need for a successful marathon race day.
Take the First Steps Towards a Marathon at Marathon Sports
Knowing exactly how long a marathon is, what to expect for the race, and some training tips and tricks are all crucial when it comes to completing a marathon. But the best advice we can give you at Marathon Sports is to just get out and run!
Marathons are a lively, bustling event that so many runners dream of completing. But before you make it to that marathon start line, you need to build a foundation and start lacing up your running shoes and hitting the pavement.
And when you stop by a Marathon Sports store, our trained specialists will give you all the tools you need to do exactly that. With the right pair of running shoes, nutrition, apparel, accessories, and more, you’ll be hitting the road and feeling ready for a marathon in no time!