How Long Does It Actually Take to Run a Marathon? Fitness Experts Weigh In
Woman getting ready to run a marathon
Running is one of the most popular sports not only in the U.S., but worldwide. Maybe you enjoy running and have thought about training for a marathon. Or perhaps you are gearing up to cheer someone else on.
In either case, you probably have some questions. How long is a marathon? First, it's definitely important to know what a marathon distance is in miles. If you want to train for one yourself, learning the actual length is important for determining a training plan and pace. If you’re cheering someone else on, knowing how far a marathon is can help you plan when to be at the finish line.
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What Is a Marathon?
A marathon is a race, and a long one. “A marathon is a 26.2-mile run, or 42.195 kilometers. It is the longest race in the Olympics that athletes run, but there are also marathons held all over the world all throughout the year,” says Melissa Kendter, CPT, a certified personal trainer and running coach.
Erin Beck, NASM, CPT, a certified personal trainer and Director of Training and Experience for STRIDE Fitness, adds to this, saying, “A marathon is an endurance running event, with a standardized distance of 26.2 miles. Little known fact? The precise distance is actually 26.2188 miles. From personal experience, I can tell you that the last .0188 can feel like an entire mile!”
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What Are the Benefits of Running a Marathon?
Seeing how long a marathon is can make you wonder what would cause someone to want to run that far in the first place—26.2 miles is no joke! Sure, running has both mental and physical health benefits, but is running that far actually good for the body?
Beck says that training for a marathon is good for heart health, explaining, “Training for a marathon can help increase your cardiovascular fitness, which means your body becomes more efficient with supplying blood and oxygen to your body. Not only does this increase the overall health of your body, but you will likely see benefits such as decreased body fat, increased lean muscle mass and improvements to your blood pressure."
Kendter agrees, saying that training for a marathon is both good for heart health and brain health. “One benefit of running is increased flow of blood and oxygen around your body. When you go for a run, your heart rate and stroke volume increase, improving the flow of blood around your body,” she continues.
However, when it comes to running the actual marathon, Beck says this is taxing on the body and you can expect to feel fatigued and sore after the race. Despite this, she believes that the benefits of training for a marathon outweigh the temporary physical trauma that happens on race day.
There are mental health benefits to training for and running a marathon too. “A 2020 study showed that marathon runners exhibited less depressive symptoms, more positive affects and a higher level of function because physical activity has beneficial effects on depression, as well as on other mental and somatic diseases,” Kendter says.
Kendter explains that running releases endorphins and serotonin, which are chemicals that may improve mood. “Regular running at a moderate or vigorous pace can definitely improve your mental health and even your memory and ability to learn. Running also builds mental toughness which in turn will improve your performance with running and life,” she says.
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How To Train for a Marathon
Before you decide to train for a marathon, it’s important to assess your individual physical health. “Each person’s training plan will vary when training for a marathon depending on their fitness level, running experience, schedule, injury history and more. It’s important to do an honest assessment of where you are currently at in your running journey, so that you start at your appropriate level to progress toward your goals without injury and burnout,” Kendter says.
If you want to train for a marathon, Kendter recommends giving yourself at least six months to train. If you’re new to running, she recommends signing up for shorter races during your training, such as a 5K, then a 10K and then a half marathon.
“If you are new to running, I recommend starting with a certain distance you want to conquer on a regular basis. Stay consistent with that distance, and the more often you run it, the quicker your time will be. This measurable improvement will serve as positive reinforcement that your training is working and will help you stay motivated to continue training,” Beck adds.
According to Kendter, it’s also important to fuel your body properly; diet plays a big role in marathon training. It can be beneficial to work with a sports dietitian or running coach to ensure you’re eating and training in a safe, effective way.
How Long Does It Take to Run a Marathon?
The length of a marathon, 26.2 miles, is really long. How much time can you expect for it to take to run? Both experts say that this is determined by several factors including one’s age, running history, fitness level, how hilly the route is and what the weather is like that day. “Finishing times for a marathon can range from a little over two hours for elite marathoners to eight hours or so for other participants, but the average marathon time is four and a half to five hours,” Kendter explains.
No matter how long it takes to run a marathon, finishing is an incredible accomplishment. “Make it a goal to stay focused on finishing the race and don’t worry too much about time,” Kendter suggests.
If you’re trying to calculate how long it will take you to run a marathon, Beck says one way to calculate it is to double the amount of time it takes you to run a half marathon and add 10 minutes on top of that. Similarly, she shares that a good way to predict how long it will take for you to run a half marathon is to double the amount of time it takes for you to run six miles and add 10 minutes on top of that. “Use these guidelines to help pace your longer runs, and prevent yourself from going out too fast when it’s race day,” she says.
If you’re cheering someone on who is running a marathon, remember that there is so much more that went into their race than the four or five hours it takes for them to run it. It took months of training and incredible mental fortitude. Crossing the finish line is a major triumph.
Next up, here's how treadmill running compares to outdoor running when it comes to weight loss.
Sources
Melissa Kendter, CPT, certified personal trainer and running coach
Erin Beck, NASM, CPT, certified personal trainer and Director of Training and Experience for STRIDE Fitness
