Marathon running: a beginner's overview

A marathon is a road race of 26.2 miles, or 42.195 kilometres. For a long time it was something only a small group of club athletes did. Today, hundreds of thousands of people in the UK have run one, from elite athletes to people who took up running only a year or two before the race. This page gives a short overview of what marathon running involves and where to start on this site.

Where does the marathon come from?

The marathon takes its name from the legend of a Greek messenger who ran from the battlefield of Marathon to Athens. A marathon race was part of the first modern Olympic Games in 1896. The distance was not fixed at first; the now standard 26.2 miles was set after the 1908 London Olympics and became official in the 1920s. Liverpool has its own place in that history: the city held its first marathon in 1927.

Can anyone run a marathon?

Most healthy adults can train to complete a marathon, but very few can do it without preparation. Before anything else, read Can you run a marathon without training? and our beginner's post Is marathon running possible without training?. The short version: build up gradually over several months and check with your GP first if you have any health concerns.

The building blocks of marathon training

• Base fitness. Weeks of easy running before you start a specific plan.
• The long run. One run a week that grows step by step, the heart of every plan.
• Easy days and rest. Most of your running should feel comfortable, and rest days are part of training.
• Fuel and drink. Practise eating and drinking on long runs. See our guide to nutrition and hydration strategies.
• Kit. Comfortable, well-fitting running shoes and clothes you have tested.
• The mind. Long runs build mental strength too. Read about the marathon mindset.

Choosing your first marathon

Many runners choose a race close to home for their first marathon, so they can train on similar roads and sleep in their own bed the night before. Others pick a big city race for the atmosphere and crowds, or combine a race with a trip abroad. Our runner's guide to marathons around the world covers some of the most famous ones. Whatever you choose, check the course profile, the usual weather and the time limit before you enter, and always enter through the official race organiser.

Start here

1. Read our marathon running tips.
2. Follow a gradual marathon training plan.
3. Learn what to expect from the weather in how to race in different weather conditions.
4. Pick up 5 essential marathon tips for peak performance.