Walking a marathon might sound like a huge challenge, but it’s an achievable goal for many people, even those who aren’t runners. A marathon is 26.2 miles (or 42.195 kilometers) long, and while many people choose to run this distance, walking it is a great alternative. It’s easier on the joints, suitable for people of all ages, and still offers the satisfaction of completing a significant physical feat. In this guide, we’ll explore how long it typically takes to walk a marathon, what affects your time, how to train, and how to prepare for the big day.
Understanding Marathon Walking
Marathon walking means covering the full marathon distance by walking instead of running. This approach is often chosen by people who want to take part in a marathon without the intense physical demands of running. It allows more people to experience the event, including older adults, beginners, and those recovering from injuries. Unlike running, which can be hard on the knees and joints, walking provides a lower-impact way to achieve the same goal. Many organized marathons allow and support walkers, making it a popular choice for charity events and personal milestones.
Average Completion Times
The time it takes to walk a marathon depends on your pace. On average, people walk at a pace of 15 to 20 minutes per mile. Based on this range:
- A 13-minute mile pace means finishing in about 5 hours and 40 minutes.
- A 16-minute mile pace means finishing in about 7 hours.
- An 18-minute mile pace means finishing in about 8 hours.
Most walkers complete a marathon in 6 to 9 hours. If you’re walking at a relaxed pace and taking short breaks, it might take even longer. Some marathons have time limits (called cut-off times), usually around 6 to 8 hours, so it’s important to check this before registering. If you’re walking for fun or in a non-competitive event, you might have even more flexibility.
Factors Influencing Walking Time
Several factors can affect how long it takes to walk a marathon:
- Fitness Level
- If you’re active and walk regularly, you’ll likely walk faster and more comfortably. Beginners or those who are less active may take longer due to fatigue or slower pace.
- If you’re active and walk regularly, you’ll likely walk faster and more comfortably. Beginners or those who are less active may take longer due to fatigue or slower pace.
- Training and Preparation
- Preparing well with regular walking practice and gradually increasing your distance helps improve your time. Training builds endurance and helps your body adjust to long distances.
- Preparing well with regular walking practice and gradually increasing your distance helps improve your time. Training builds endurance and helps your body adjust to long distances.
- Course Terrain and Conditions
- A flat course is usually easier and faster to walk than a hilly or uneven one. Weather also matters — walking in heat, rain, or wind can slow you down.
- A flat course is usually easier and faster to walk than a hilly or uneven one. Weather also matters — walking in heat, rain, or wind can slow you down.
- Age and Health
- Older adults may walk at a slower pace. People with health conditions may need to rest more often. However, many older and recovering individuals have successfully completed marathons with proper pacing.
Training for a Marathon Walk
Training is essential for anyone planning to walk a marathon. Even though walking is easier than running, walking 26.2 miles without preparation can be very tiring and may cause injuries.
- Creating a Training Plan
- Start training at least 3 to 4 months before your marathon. Begin with short walks and slowly increase your distance each week. A good plan might start with 3-mile walks and gradually build up to 20-mile walks.
- Start training at least 3 to 4 months before your marathon. Begin with short walks and slowly increase your distance each week. A good plan might start with 3-mile walks and gradually build up to 20-mile walks.
- Weekly Schedule
- Walk 4 to 5 days a week. Include one long walk each week to build stamina. Rest days are important for recovery.
- Walk 4 to 5 days a week. Include one long walk each week to build stamina. Rest days are important for recovery.
- Cross-Training and Strengthening
- Include exercises like stretching, light strength training, or swimming to improve your overall fitness and prevent injuries.
- Include exercises like stretching, light strength training, or swimming to improve your overall fitness and prevent injuries.
- Nutrition and Hydration
- Eat a balanced diet with enough protein, carbs, and healthy fats. Drink water regularly and bring water with you during training walks. Learn what snacks help you maintain energy without upsetting your stomach.
Marathon Events Welcoming Walkers
Many marathons are walker-friendly and even encourage participants who want to walk the course. Here are some examples:
- Honolulu Marathon
- No official time limit. Walkers can complete at their own pace.
- No official time limit. Walkers can complete at their own pace.
- Walt Disney World Marathon
- Known for its fun atmosphere and generous time limits.
- Known for its fun atmosphere and generous time limits.
- Rock ‘n’ Roll Marathon Series
- Events across the country that welcome walkers.
When choosing a marathon, check the event website for information about walker policies and time limits. Some events have a “sweep bus” to pick up participants who fall behind the required pace. Make sure your pace fits the event’s cut-off time.
Tips for Marathon Day
Walking a marathon takes mental and physical preparation. Here are some helpful tips to make your experience successful and enjoyable:
- Pacing
- Don’t start too fast. Use a steady pace that you can maintain for hours. Use a fitness tracker or app to monitor your speed.
- Don’t start too fast. Use a steady pace that you can maintain for hours. Use a fitness tracker or app to monitor your speed.
- Shoes and Clothing
- Wear well-fitting walking shoes with good support. Avoid wearing brand-new shoes on marathon day. Choose moisture-wicking socks and breathable clothing. Dress in layers if the weather is uncertain.
- Wear well-fitting walking shoes with good support. Avoid wearing brand-new shoes on marathon day. Choose moisture-wicking socks and breathable clothing. Dress in layers if the weather is uncertain.
- Blister Prevention
- Use anti-blister socks or foot powder. Apply petroleum jelly to areas that usually get irritated. Carry bandages or blister pads just in case.
- Use anti-blister socks or foot powder. Apply petroleum jelly to areas that usually get irritated. Carry bandages or blister pads just in case.
- Stay Hydrated and Fueled
- Drink water at every aid station or carry a water bottle. Eat energy gels, fruit, or snacks to keep your energy up. Don’t wait until you’re hungry or thirsty to refuel.
- Drink water at every aid station or carry a water bottle. Eat energy gels, fruit, or snacks to keep your energy up. Don’t wait until you’re hungry or thirsty to refuel.
- Mental Focus
- Walking for hours can be tiring mentally. Listen to music or audiobooks, walk with a friend, or set mini-goals along the course to stay motivated.
- Walking for hours can be tiring mentally. Listen to music or audiobooks, walk with a friend, or set mini-goals along the course to stay motivated.
- Listen to Your Body
- Pay attention to pain or discomfort. It’s okay to take short breaks or slow down if needed. It’s better to finish slowly than risk injury.
Conclusion
Walking a marathon is a major achievement and a great goal for anyone looking to challenge themselves physically and mentally. While it takes time — usually between 6 to 9 hours — and plenty of preparation, it’s absolutely possible with the right training and mindset. By following a solid plan, staying motivated, and listening to your body, you can successfully complete a marathon walk and enjoy the journey every step of the way. Whether it’s your first marathon or a bucket list item, walking 26.2 miles is a rewarding and unforgettable experience.
