What Does It Take to Run a Marathon?

The Marathon Distance: Understanding 26.2 Miles

The marathon isn't just a long run — it's a completely different physiological challenge. At 42.195 kilometers (26.2 miles), it pushes your body into territory that requires specific preparation.

Your body stores roughly 2,000 calories of glycogen in your muscles and liver. A marathon burns approximately 2,600+ calories. This simple math explains why "hitting the wall" is such a common experience — and why proper training and fueling strategy are essential.

But here's what most first-timers don't realize: the marathon isn't really about running. It's about building a body that can sustain effort for 3-5+ hours while managing fatigue, fuel, and mental fortitude simultaneously.

The Training Timeline

Most first-time marathon training plans span 16-20 weeks. But this assumes you're starting with a solid base of fitness. If you're new to running, you'll need to add time for base building.

Phase 1: Base Building (8-12 weeks before your plan)

Build up to running 3-4 times per week, with your longest run around 6-8 miles. Focus on consistency over speed.

Phase 2: Marathon-Specific Training (16-20 weeks)

• Weeks 1-6: Building volume gradually
• Weeks 7-12: Peak training with longest runs
• Weeks 13-16: Sharpening and maintaining fitness
• Final 2-3 weeks: Taper to arrive fresh on race day

The key insight: training isn't just about accumulating miles. It's about progressive overload followed by recovery — stress and adaptation in a carefully orchestrated cycle.

More Than Just Running

Here's where most first-timers go wrong: they think marathon training is just about running more miles.

The reality: A holistic approach that includes strength training, mobility work, and running drills will make you faster, more durable, and less likely to get injured.

• Strength training builds the muscular endurance to maintain form when fatigue sets in
• Mobility work keeps your joints moving freely through their full range of motion
• Running drills reinforce proper mechanics so efficiency becomes automatic

These aren't nice-to-haves. They're essential components of sustainable marathon training.

The Mental Game

The marathon is as much a mental challenge as a physical one. You'll spend hours alone with your thoughts, managing discomfort, and making decisions under fatigue.

What to expect mentally:

• Doubt during training (am I doing enough? too much?)
• Anxiety about race day logistics
• The mental battle during miles 18-22
• Emotional surges as you approach the finish

Successful marathoners develop mental strategies: breaking the race into segments, using mantras, practicing positive self-talk during training, and learning to distinguish "this is hard" from "something is wrong."

The finish line feeling? Worth every difficult moment.