A marathon is an incredible physical and mental challenge. Covering just over 42km running (or walking) will push you to your limits. Whether you're inspired by famous runners or just looking to challenge yourself, it's not something you can take lightly. Here's what you need to know.
What is a Marathon Distance?
A marathon is one of the most recognised endurance races. It tests the physical and mental limits of those who take part. Officially, a marathon is 42.195km (26.2 miles). Whether you're a seasoned runner or someone who's never really done much long-distance running, you must have this figure in mind before you do any marathon training. This doesn't mean you have to be able to run this distance right away when you start your training, but it's incredibly helpful to know what you're working towards.
Definition and the official length (42.195 km / 26.2 miles)
The modern marathon distance of 42.195km was standardised in the 1920 London Olympic Games. Generally, marathons before that varied from city to city depending on the course. Now, every marathon from Berlin to Boston covers this distance, though there's no standard for elevation change. Understandably, a half-marathon is 21.0975 or 13.1 miles, which is also a fantastic distance for newer runners. You don't have to start running and then aim for a marathon; you'll find a half-marathon is challenge enough, and you can always move on to a marathon after your first half-marathon.
Why that specific distance? The history behind it
Many people know the story of the historical marathon, but did you know that the official marathon distance we use today isn't from Ancient Greece (more on that momentarily) but instead from the 1908 London Olympics. The race was extended to start at Windsor Castle and finish at the royal box at White City Stadium. This was a distance of 26 miles and 385 yards. When the International Amateur Athletic Federation later formalised the event, the royal distance became the standard. Since then, runners from Athens to Tokyo run this distance rather than the distance from Marathon to Athens.
The marathon’s official length (42.195 kilometres) wasn’t chosen by chance. It became fixed after the 1908 London Olympics, when the course was extended so the royal family could watch the finish. What began as an adjustment to the royal viewing box became the global benchmark for every marathon, from Boston to Berlin. Today, that number represents not just a distance but an international tradition of endurance, celebrated by millions of runners every year.
Comparing full marathon vs half marathon distance
A half-marathon is an excellent stepping stone on the way to the 42km challenge. It is a distance that you'll likely cover during a training programme building up to a marathon. That said, doubling the distance doesn't mean a marathon is twice as tricky as a half-marathon; a mistake many newer runners make.
Both distances are challenging, and while the full marathon tests endurance and pacing, a half-marathon is more manageable but also rewards efficient running at a sustained speed. Either way, completing a half or a full marathon is still an incredible achievement, regardless of how quickly you do it.
Full vs Half Marathon at a Glance
Marathon (42.195 km / 26.2 miles)
- Requires 16–20 weeks of structured training with multiple long runs.
- Tests endurance, pacing, and mental stamina over several hours.
- Ideal for experienced runners ready for a significant challenge.
Half Marathon (21.0975 km / 13.1 miles)
- Typically 8–12 weeks of training, balancing distance and recovery.
- Focuses on sustained speed and smart race strategy.
- A perfect stepping stone toward tackling the full marathon distance.
Marathon History and Cultural Significance
The original story of the marathon is the one that most people know. It goes back thousands of years and is a story of competition and human endurance. It initially evolved as a story of a Greek messenger's desperate run, and it has since produced many famous runners. It would become one of the most common global athletic events, with runners recreating the feat, albeit with a different kind of battle.
The legendary origins: Pheidippides and ancient Greece
Legend states that Pheidippides ran the first marathon. This Greek soldier ran from Marathon to Athens to announce the Greek victory over the Persians in 490BC. After running nearly 40km without stopping, he delivered the message "Nenikēkamen!" ("We have won!") before collapsing. Like most legends, the exact details are the subject of historical debate. Still, the legend was enough to inspire the idea of running marathons rather than recreating the Battle of Marathon. In fact, there's still an official marathon run in the exact location as the original.
Marathon in the modern Olympics and how the record evolved
The marathon officially entered the Olympic Games in 1896, and Spyridon Louis became the first champion. The race has featured in every Olympics, and the marathon world record is a measure of human potential and endurance. The early winners finished in over three hours, while Eliud Kipchoge broke the two-hour mark in a special event, though the official record ratified by World Athletics is just over two hours. Every generation of marathon runners has pushed the limits of endurance, efficiency, and technology, with countries like Kenya and Ethiopia becoming famous for the sheer number of incredibly fast marathon runners they produce.
The global boom: from elite competition to mass participation
By the late 20th century, running was no longer just for professionals. Instead, it was a way for everyday people to test themselves physically and mentally. Major cities like London, Boston, Berlin, and Tokyo (among many others) host annual races where tens of thousands of people participate, often combining running with a holiday. These events are a combination of sport and tourism, drawing in participants from all over the world, from elite athletes to those simply running for "fun", with the word's meaning pushed to its limit here. It's estimated that over a million people complete a marathon each year, which makes it one of the most significant shared sporting experiences on the planet.
Understanding the Marathon Challenge
A marathon is a physical and mental test, and running 42km is something that you cannot take lightly. It requires months of disciplined training, a structured plan, and careful attention to recovery and nutrition. First-time runners need to focus on simply finishing the race by understanding how their bodies respond to the stress of long-distance running and preparing to adapt over several weeks or months.
What your body goes through: physical and mental demands
As you run a marathon, your body's glycogen stores deplete, your muscles fatigue, and you have to constantly battle dehydration. Runners often talk about "the wall", when energy levels drop sharply and mental strength becomes crucial to keeping you going. Your success in running a marathon is a combination of all the training you've done, pacing yourself, and believing in yourself. You need to build endurance through long runs, rest days, and training programmes to condition your body so you can withstand the strain of such a long run.
Typical finish times and what they mean for different runners
While the world's fastest runners complete marathons in just over 2 hours, the average runner takes between 4 and 5 hours. However, while it's common to treat the average timeframe as the target, every runner should consider setting their own goals relative to their abilities rather than comparing themselves to others.
held by Kelvin Kiptum of Kenya. Kelvin sadly passed away in 2024.
After all, no two runners are alike and first-time runners should aim to complete the challenge itself and set their target times based on information gathered during their training. No matter what time you finish a marathon, crossing the finish line is the first triumph, proof of your commitment, patience, self-discipline, and endurance.
is the global average.
Preparing to Run a Marathon
Preparing to run a marathon takes planning, patience, and discipline. Whether you're completing your first marathon or working towards improving your time, consistency is key. A solid training plan, good nutrition, and proper rest all play a part in getting you to the finish line in the best possible time.
Training basics: building up distance and endurance
A marathon training plan is key, and it's common to increase your mileage over several weeks as you adapt to longer distances. Generally, they include shorter runs during the week and a longer run on the weekend (with the distances for both increasing over time). As the big day approaches, training plans tend to reduce overall distance, giving your body time to recover in preparation for the marathon itself. Of course, you can always hire a personal marathon trainer to help you.
Race-day strategies: pacing, fuel, finish line approach
Preparation and pacing are key to your marathon going well. It's common for first-time runners to get carried away in all the excitement, running too quickly at the start and ultimately struggling later on in the race. Hydration and fueling are essential, and it's common to eat and drink throughout the race to maintain glycogen and hydration levels. Mental preparation is also necessary, as it's much easier to keep running when you believe you can.
Avoiding injury and staying on track
Injuries can scupper the best training plans, and it's common for runners to encounter shin splints, knee pain, and tight muscles. Stretching, strength training, and regular rest can all help, and many training plans recommend warming up before every run and cooling down afterwards to support muscle recovery. Good running shoes, posture, and form can also help over longer distances. Don't aim for perfection, aim for consistency and care.
Preventing injury during marathon training is about balance, not perfection. Always increase your weekly mileage gradually (no more than 10% per week) to allow your body to adapt. Rotate between running, cross-training, and strength workouts to reduce repetitive strain, and never underestimate the value of rest days. A single missed run won’t ruin your progress, but running through pain can cost you weeks of recovery time. Remember: consistency beats intensity when building up to 42.195 km.
Your First Marathon: Planning, Mindset and Next Steps
When you cross the finish line during your first marathon, it's a life-changing moment. Every runner needs to find a plan that works for them, and consistent training is more critical for any first-time runner than a clever or overengineered training plan.
Setting realistic goals and choosing the race
Some runners aim to finish while others set time-based goals. If you've never run a marathon before, the former is recommended over the latter. As you train, you'll get a better idea of your pace, especially as you run longer distances. Work out your sustainable pace on your longer runs, and set a goal time from there. But remember that finishing is the most important thing, and you can easily ruin race day by trying to go too fast, especially if you've never covered such a distance before.
The Timeline: Long Runs, Tapering, Race Day
It's common for marathon training plans to last between 16 and 20 weeks, gradually increasing the weekly distance and the weekly long run. Generally, the last three weeks to a month are for "tapering". This is when you reduce your mileage to let your body recover for race day.
As for nutrition, hydration, equipment, etc., the best advice is to avoid introducing anything new on race day. Instead, stick with what you know and what you've trained in. It can certainly be tempting to treat yourself to new expensive running shoes or kit yourself out with gels, drinks, and other running paraphernalia. Still, anything you want to introduce to your running should be tried before the day of the marathon!
After the Marathon: Recovery and Celebrating the Finish
When you cross the line, you should start your recovery immediately. Gentle walking, stretching, rest, and hydration will alleviate some of the stiffness and soreness. Still, no matter what you do, you've just run 42km and will undoubtedly feel it the following day. Despite the pain and discomfort to follow, you might find yourself signing up for another marathon immediately!
Crossing the finish line doesn't mean your marathon is over; your body still needs care. Within the first hour, focus on rehydration and eating a balanced meal rich in protein and carbohydrates to restore energy. Over the next few days, light walking, stretching, and plenty of rest help reduce soreness and support recovery. Many runners schedule a whole week off from intense training to let their muscles rebuild and reflect on their achievement. Treat recovery as part of your training plan, not an afterthought. It's the key to coming back stronger for your next race.
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