How to Walk a Marathon: 5+ Hour Marathon Tips

Walking a marathon is not as easy as it may sound. The hours upon hours of being on your feet for the 26.2 miles (or 42.2 KM) you have to walk can take a toll on your body when not done right.

Walking is incredible exercise, but few of us go out and do it at an intense effort for 5+ hours.

This is why I’ve written this complete guide to share with you everything you need to know about training to walk a marathon.

I’m going to breakdown all the details you need on how to train for a marathon, how long it may take you to walk it, and 11 essential tips that every marathon walker should follow.

Is It Okay to Walk a Marathon?

Yes!! In fact, it’s becoming more and more common for people to walk their marathons and complete them having a ton of fun.

Whether you’re walking a marathon for the first time or using the run:walk method there comes a point in training where you start to freak out about the distance, the potential race cut-off time, and wondering if this was a good idea.

Great news, you’re part of the very NORMAL running community.

We all have freakouts during training because no matter the pace we’re asking our body to do something new, hard, and a little bit scary. If you feel like marathon is too much, then start out by walking a half marathon.

The wonderful Carla – who LOVES to walk, not run her marathons.

How Long Does It Take to Walk a Marathon?

That’s a great and reasonable question.

Many marathon walkers and runners have trouble calculating their finish time. Partially because marathon pace is different than training pace for every runner and walker!

You’ve got extra endorphins and the energy of the crowds which might push you initially and of course fatigue which might slow you later.

But to get an idea of what to expect, check out this marathon pace chart. And the steps in this post will also help you find an accurate race pace.

On average, walking a marathon can you take anywhere from 5 to 9 hours depending on your pace.

• A 5-hour marathon requires an 11:30 pace, which is a steady run or run:walk interval
• A 6-hour marathon requires a 13:43 mile pace
• Using run:walk can make that goal feel more doable. Even a 1:2 strategy.
• A 7-hour marathon requires a 16:01 mile pace

During the race, rely on your GPS watch to help you stay on track and moving towards that finish line goal.

How Many Steps Are in a Marathon?

How many steps are in a marathon depends on your personal stride length.

A marathon is approximately 55,000 steps if your stride length is 30 inches which is the average for men. For women, the average stride length is 26.5 inches which translates into 63,000 steps in a marathon.

Who Can Walk a Marathon?

Being a marathoner doesn’t mean you need to conform to a particular shape or size. Marathoners range in age, gender, height, weight, and fitness levels.

Many people I’ve spoken to also feel conscious about their weight and feel they don’t fit the image of a marathoner.

But I’m here to tell you that being a certain weight, age, or fitness level doesn’t qualify you to be a marathoner. Nothing really does except your willingness to train for one. And training isn’t that out of reach either. It’s all about consistency; keep at it and make slight improvements over time and you’ll definitely be ready to walk a marathon.

Walking a marathon isn’t limited by age either. You can start a fitness routine at any age, and progressing from there to finishing a marathon is a matter of applying some common sense.

Plus, many people with asthma and type I and type II diabetes have been able to finish a marathon. The only prerequisites are the desire to change and a green signal from your doctor.

Top Reasons to Walk a Marathon

Plenty of folks choose to walk a marathon for a variety of reasons, including:

• The pure enjoyment of walking over running
• Getting back into shape after an injury or pregnancy
• Health issues that prevent you from running
• Crossing a major life goal off the list
• Raising awareness for a cause or charity
• Doing something fun with friends

I’ve talked to so many of you lately who feel a little left out of the running discussion because you aren’t Boston Qualifying. And I thought how crazy, the majority of runners haven’t done that and you should embrace wherever you are in your fitness, so long as you’re happy and injury-free!

No worries around here about being a slow runner or taking too long to complete a marathon, the mere act of going 26.2 miles is an achievement to be freaking CELEBRATED.

And the training is NOT to be ignored.

The general training, fueling, and recovery parallels running in many ways, however walking is a different sport and thus the preparation should be amended for the time on feet.

Do I Need to Train to Walk a Marathon?

Yes, absolutely because I want you to be injury-free and have fun. 26.2 miles is still a long distance.

While some may certainly be able to go out and walk a full marathon without training, it’s not a wise idea. Like any other long-distance event, training is what will prevent injuries, keep the enthusiasm high, and build endurance.

The average finish time to walk a marathon ranges from 6 to 8 hours.

That is a lot of time on your feet. Think about how tired you feel after a day of city walking on vacation. Now think about it without all the stops for eating, drinking, shopping, sightseeing, etc.

Walking at a brisk pace for 6 to 8 hours without proper training can lead to a host of problems and increase the risk of injury, including blisters, shin splints, muscle strains, dehydration, and even exhaustion.

So remember, just because you’re walking and not running doesn’t mean the miles won’t take a toll on your body.

Following a proper training schedule will make sure you enjoy your time while you walk a marathon or even a half marathon!

Why You Should Train to Walk a Marathon

Running uses different muscles than walking does, so even if you can easily run a marathon distance, long distance walking is an entirely different story. Did you know that?!! I think this is so phenomenal to consider because I guarantee you many runners would struggle to WALK 26.2.

In fact, many ultra runners become injured or experience intense pain because they don’t train to walk, yet need to reduce speed for many miles during long endurance events due to terrain or hills.

The walking gait uses a locked knee movement with a heel strike, where running uses the feet and the Achilles tendon to push the body forward using an energetic spring movement, ideally landing mid- or fore-foot.

Therefore, if you plan to walk, then train to walk to prevent aches during the event.

👉 Learn how to power walk with good form!

Can I Walk a Marathon in Running Shoes?

You can walk a marathon in running shoes. However, getting fitted for a pair of shoes designed specifically for walking will prevent discomfort and injury.

Remember that our running and walking gaits are different, so the shoes accommodate the body’s different needs for each movement.

Running shoes provide more support and cushion, since our bodies take a harder beating. Walking shoes have less cushioning in order to provide more support and are also more flexible than running shoes.

👉Checkout my favorite walking shoes >>

How to Train to Walk a Marathon

Your marathon training plan will follow many of the same guideliens as runners use. With harder weeks, easier weeks and a slow steady increase in time on feet.

A good walking training plan will include:

• long walks
• hill workouts
• tempo walks
• rest days
• Plan to walk or cross train 4-6 days per week
• Build mileage slowly each week
• Give yourself at least 5 months to train
• Instead of focusing on distance, you’ll often train by time

Days of Training

You should plan to walk or cross-train for 4 to 6 days per week which will not only make you stronger, with a better form but you’ll also reduce the risk of injuries as you continue training.

It’s also recommended that you build mileage slowly each week. A good marathon training plan will incorporate that as part of the training strategy.

Always remember that a good training plan will alternate hard days with easy days, and hard weeks with easy weeks.

This will allow you to recover from longer walks and your body will adapt to them more easily, building endurance and strength.

This form of hard/easy training style is ideal if you’re training to walk a marathon since it’ll help keep your body and mind from overtraining by allowing adequate rest between hard workouts. So keep in mind that getting enough rest is crucial during your training.

Learn to Warm Up and Cool Down

Always remember to warm up before you run and cool down after you stop.

Taking out 5 to 10 minutes of your time before and after a training session can be the difference between a marathon walker with an injury versus a marathon walker who’s injury-free.

How Long to Train

The plan you follow will largely depend on your current fitness level, but make sure to give yourself at least 5 months to train before your marathon race day.

While you’re training instead of focusing on distance, you’ll often train by time. In your peak weeks before the marathon, you’ll have a long walk of up to 4 and a half hours.

✅Grab a Copy of my Beginner Marathon Walking Plan >>

It’s designed a spreadsheet that you can copy, edit and adapt!

Or use the Couch to Marathon Program for another good guideline.

What to Eat before and During a Marathon Walk

Eat breakfast and drink 16 ounces of water or electrolyte an hour or so before the race. You want enough time to digest and get those carbs in to your system, but not so much that you need more fuel again by the start.

Don’t know exactly what to eat before such a long event? Checkout my complete what to eat before running guide!

During, you’ll want to follow a similar fueling plan as runners would in order to avoid hitting the wall, meaning fuel early and often to stay on top of your body’s needs.

It takes 30-45 minutes for food to get through your digestive system and start providing energy.

Since you’ll be on your feet for such a long time, you absolutely MUST fuel to keep your energy levels up.

• Choose a mix of quick carbs and fats from whole foods to keep your energy high and feeling satiated
• Practice what to eat on your longer walks in preparation for race day. Your stomach will thank you!
• Because of the slower pace, you may be able to digest more natural fueling options (that’s one thing that Ultrarunners are known for, so you’re just like them!)
• Sip on water and electrolytes every mile to to stay on top of hydration.

IMPORTANT FUELING NOTE

Keep in mind that the aid stations may be bare bones by the time you arrive, so bring a hydration vest or running belt containing enough hydration and fuel will eliminate the worry of not having enough caloric intake during the effort.

I wish I didn’t have to add that note, but it’s true.

Depending on the race I’ve talked to many friends towards the back who feel they are often short changed on course. Don’t let that impact your experience, just plan ahead.

And remember if you opt for a handheld water bottle, you’ll be holding on to it for that whole time.

What you need to do differently for a 6 hour marathon! Share on X

11 Tips for Training to Walk a Marathon

Training for a marathon could be something that has always been on your bucket list, or maybe a brand-new challenge during your fitness journey.

Regardless of how you’re getting started, here are 11 tips that will help you train effectively to walk a marathon:

#1 Choose a Walker-Friendly Marathon

Before signing up for a race, check to make sure you’ll be able to make the cut off times without stress. They vary wildly by race and can be anywhere from 5.5 hours to 7 hours, trail marathons will have longer cut-off times due to difficulty.

The most common cut off time for the average marathon is 6.5 hours.

A few good options:

• US FreedomWalk Festival (it’s literally in the name!!)
• Boston Marathon Jimmy Fund Walk (pictured above it’s for a great cause too)
• Honolulu Marathon has no cut off (I did this race in 2015, it’s pretty and hot)
• Most RunDisney races are very friendly to walkers

#2 Get the Right Shoes

Making it through training and to the finish line depends a lot on your footwear. To reduce fatigue and the impact of long-distance training, you may require additional cushioning, so make sure you have the correct shoes.

Although many individuals choose running shoes, walking shoes offer cushioning that is designed exclusively for those who are going to be walking.

Remember that your feet will swell the longer you are on them, so you want to buy a half to a full size bigger than your daily shoes.

The first place you should go is to a specialty running or walking shoe store to get fitted for shoes to use in training and on race day. YES GO TO A RUNNING STORE. They will 100% love to help you.

• Best Walking Shoes for All Types of Feet
• Best Wide Toe Box Running Shoes
• Best HOKA Walking Shoes

#3 Wear the Right Gear

What you wear for a leisurely stroll is not the same as what you wear for a long-distance walk.

You’ll need to wear layers that are appropriate for the season and clothes that avoid chaffing.

With months of training ahead of you, you’ll most certainly want clothing for all the seasons you’ll be training in, from winter to summer or rainy conditions.

There are many other marathon walking gears that can come in handy during the race that you might want to consider.

• a running belt can help hold your keys and other essentials
• a fitness tracker or entry level GPS tracker can track your time during training
• wireless headphones or earphones that are sweat-resistant to keep you entertained, etc.
• good running socks that are wicking to prevent blisters
• running leggings with phone pockets for days you don’t want to take your hydration pack

If you’re going to run a marathon with new clothes or gear, make sure you break them in ahead of time. Try on any gear to check how it works, and make sure all of your clothes fit.

#4 Train in All Conditions

On race day, you won’t be able to choose to avoid rain, snow, or wind. As a result, strive to work out in all kinds of weather. Learn how to use your gear so that on race day, you’re ready for anything.

• Tips for Running in the Rain
• Tips for Running in the Snow
• How to Run at Night

#5 Understand Hydration and Nutrition for Marathon Walkers

Walking for hours at a time means you’ll need to learn how to stay hydrated and how to also fuel yourself correctly for race day.

Learn more about energy gels, electrolyte drinks, what to eat before a marathon to stay fueled, and how to stay hydrated throughout. I’ve linked resources here that you can check out that can make all the difference on race day.

Make sure to try out beforehand any kind of food, energy gels, snacks, or drinks you’re planning on having on race day to avoid any digestive issues.

#6 Pro-Actively Prevent Injuries

Blisters and chafing are one of the most common injuries that long-distance walkers have to go through. They can be painful and can distract you during the marathon.

There are different ways you can avoid chafing, including creams and moisture-wicking gear that can help you stay dry.

By making sure you’re wearing the right shoes, wicking clothing, and using chafing creams, you can prevent a lot of potential injuries come race day.

But beyond that, you MUST spend at least a little time strength training. 90% of running injuries are due to weak hips, glutes and abs. So if you feel time strapped, checkout the 30 Day Core Challenge, which is just 10 minutes a day.

#7 Build Your Mileage Slowly

Follow a solid marathon walking training plan to build your mileage up slowly. You’ll want to build a solid walking foundation in a systematic way.

Make sure to take out time to get rest, and don’t forget to stretch before and after your training sessions.

#8 Cross Train Consistently

Cross-training is an important part of having a healthy, injury-free marathon training experience. It is essentially any alternative complementary workout that will improve your marathon performance.

It can prevent injuries while simultaneously improving your endurance levels and building strength. I recommend it for every runner I train, and it’s just as important for marathon walkers to keep you injury-free and healthy.

Additionally, options like biking or swimming give your muscles a break while you are building. It allows you to continue increasing your endurance and reducing injuries.

#9 Stretching

I don’t always mention stretching, but particularly with the motion of power walking it can be really powerful.

If you are dealing with tight hip flexors from sitting all day long, that’s going to restrict your motion.

Stretches for tight hips are also going to prevent issues like IT Band pain, so it’s worth working that in to your evening routine!

Hats off to you my friends for taking on the marathon journey, which is crazy and winding and filled with days of incredible highs and lows. I have extra respect for those who spend more time on their feet because that sh** is hard!!!

#10 Go for a Trial Run

There’s no way you’ll want to walk 26.2 miles before the marathon, but you can get a feel for the distance by using one of your longer training walks as a trial run.

You can test your clothes and shoes, marathon gear, fueling strategy, and more by going for a trial run during training. This will allow you to make adjustments before the big day.

#11 Understand Basic Marathon Etiquette

If you intend to walk a marathon, you should be considerate of those who are running it. Even though walking a marathon is perfectly fine, you still need to be mindful of the runners on the course so that you don’t get in their way. Doing so can make it fun for you and for them!

When participating in a marathon walk, there are a few general rules of etiquette that you should keep in mind.

Considering lining up at the back of the starting corral to make way for those running the marathon. Also, stick to the right and avoid walking in groups so it’s easy for people to get through. And, of course, remember to smile, wave, and cheer on those running around you!

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