April 8, 2025

How Long is a marathon: Step-by-Step Guide for Beginners

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A marathon is one of the most challenging yet rewarding races in the world. But exactly how long is a marathon? The official marathon distance is 26.2 miles or 42.195 kilometers. This standard was set during the 1908 London Olympics and has remained unchanged ever since. Whether you're a beginner or an experienced runner, understanding the marathon length is key to preparing for the race.

Breaking Down the Marathon Distance

If you are wondering how many miles is a marathon, the answer is 26.2 miles. This distance is the equivalent of running 105 laps on a standard 400-meter track. It is long enough to take a runner from one side of a major city to another. Completing a marathon is not just about physical endurance. It requires dedication, mental strength, and a well-structured training plan. Months of preparation are necessary to build stamina, improve pacing, and avoid injuries.

For those who prefer the metric system and are asking how many kilometers is a marathon, the answer is 42.195 kilometers. This number may seem overwhelming at first, but proper preparation makes it achievable.

To give you more context, elite runners can complete this distance in just over two hours, while beginners might take between 4 to 6 hours, or even more. On race day, hydration and energy gels are placed at different stations to help runners maintain energy levels and avoid fatigue. The route is often filled with cheering crowds, music, and motivation that fuels runners to keep going.

It's also worth noting that the marathon distance demands different strategies depending on the terrain, weather conditions, and your personal goals. Training should simulate race conditions whenever possible. And above all, listening to your body and pacing yourself is what makes the marathon experience not only doable, but unforgettable.

Gradually increasing mileage, following a balanced diet, and incorporating rest days are key factors in conquering the full marathon distance. With the right mindset and commitment, any runner can take on this challenge and cross the finish line with confidence.

How to Train for a Marathon

Training for a marathon is a journey that requires dedication, preparation, and a smart strategy. Whether you're a first-time runner or aiming to beat your personal record, building up gradually and following the right steps will help you stay injury-free and confident. In this guide, we’ll walk you through the key components of effective marathon training—from building your base to fine-tuning your nutrition.

1. Build a Solid Base

Before attempting to run a marathon, you need to build endurance by gradually increasing your mileage. A structured training plan should include three to five running sessions per week, allowing your body to adapt. Weekly long runs help develop stamina and prepare you for sustained effort.

Strength training is also essential to improve stability and prevent injuries. Exercises like squats, lunges, and core workouts enhance running efficiency. Staying consistent, listening to your body, and including rest days will help you progress steadily and build the mental resilience needed for marathon success.

• 3 to 5 running sessions per week.
• Weekly long runs to build stamina.
• Strength training to prevent injuries.

2. Follow a Training Plan

A proper marathon training plan lasts 16 to 20 weeks and is designed to help runners gradually build endurance, strength, and confidence. The key to success lies in consistency and progression. Your training schedule should include a mix of long runs, speed workouts, and recovery days to allow your body to adapt and prevent injuries. Rest and cross-training activities, such as swimming or cycling, also play an essential role in maintaining overall fitness and avoiding burnout.

One of the best ways to stay motivated and accountable is to train with a community. That’s why we offer free training sessions as part of the Training Sessions Calendar for Bogotá Half Marathon 2025. Each year, we commit to supporting runners by providing expert guidance and structured sessions tailored to different fitness levels. This initiative encourages young athletes and seasoned runners alike to push their limits and embrace the marathon experience. Join us and be part of the movement—sign up today and start your journey!

Check out our free training sessions here.

3. Nutrition and Hydration

Training for a marathon is not just about running. Your diet fuels your performance and recovery. Carbohydrates provide essential energy for long runs, while proteins aid in muscle repair and reduce soreness. Incorporating whole grains, lean proteins, and nutrient-dense foods into your meals helps sustain endurance.

Hydration is equally important. Dehydration can cause fatigue and cramps, so drinking plenty of water and replenishing electrolytes during training is essential. Testing your hydration strategy before race day helps you find what works best.

For more nutrition tips and meal plans, visit our blog Read more here.

Marathon Race Day Strategy

1. Pacing Yourself

Many runners start too fast, only to burn out before the finish line. Controlling your pace from the beginning is key to lasting the entire race.

Start at a comfortable speed that allows you to breathe easily and maintain good form. The first half should feel controlled, saving energy for the later miles. A negative split strategy, where you run the second half slightly faster than the first, can help you finish strong.

Studying the altimetry and course map is essential to anticipate hills, turns, and key hydration points. Adjusting your pace based on the terrain will help conserve energy and avoid unnecessary fatigue. Practicing your race pace during training on similar routes will build confidence and endurance for marathon day.

2. Hydration and Fueling

Proper hydration and fueling are essential for maintaining energy levels and preventing fatigue during the marathon. Dehydration can lead to muscle cramps, dizziness, and a decline in performance, so it is important to drink water or sports drinks regularly at aid stations.

Developing a hydration strategy during training helps you determine how much fluid your body needs based on weather conditions and sweat loss. Some runners prefer small, frequent sips, while others may take in fluids at specific intervals.

In addition to hydration, fueling properly is key to sustaining endurance. Energy gels, chews, or small snacks provide carbohydrates that replenish glycogen stores and keep your body performing at its best. In Colombia, many runners use bocadillo (a traditional guava paste) as a natural energy source due to its quick absorption and high carbohydrate content.

Experimenting with different fueling options in training ensures your stomach can tolerate them on race day. Planning ahead and sticking to a hydration and fueling routine will help you stay strong and avoid hitting the dreaded "wall" in the later miles.

3. Mental Preparation

A marathon is as much a mental challenge as a physical one. Staying focused and resilient will help you push through tough moments.

Break the race into smaller segments to make it feel more manageable. Focus on reaching the next mile marker or aid station instead of thinking about the full distance.

Positive self-talk like repeating I am strong or I have trained for this can keep motivation high. Visualization by picturing yourself running confidently and crossing the finish line builds confidence and reduces anxiety.

Training your mind alongside your body will help you stay composed push through fatigue and enjoy the race.

Ready to Take on a Marathon?

Now that you know how long is a marathon, it is time to start your training. Whether you are aiming for your first race or looking to improve your time, preparation is key. Check out our resources for training tips, gear recommendations, and race day strategies.

Take the first step and be part of this incredible experience. Register now and start your half marathon journey today.