You don't have to be a runner to complete a marathon (26.2 miles). And if you're wondering how long it takes to walk a marathon, many people complete it in six to eight hours. While walking a marathon may not be as laborious as running, dedicating yourself to proper training is essential to achieving this goal.
People have many reasons for walking instead of running a marathon. For example, former runners who experience joint pain often switch to walking because it puts less stress on joints. Other people prefer walking to running and seek out marathons for a fun challenge.
Whatever your reason, make sure you're ready before race day.
Before You Decide to Walk a Marathon
The marathon is a tough distance. Most healthy people can do it if they dedicate themselves to a strategic training schedule and give themselves at least nine months to prepare.
Before you register for your first marathon, be sure this is a realistic goal for you. You should be able to walk at a fast pace comfortably for at least one hour before starting marathon training.
Make sure you have the time to devote to marathon training. Expect to complete three one-hour walks and one longer walk that lasts two to six hours every week.
During training, you will build your stamina by walking four days a week, starting with 20 miles a week and increasing each week to up to 38 miles a few weeks before the race. This is broken down into three 4-mile walks and one distance-building walk each week.
You may also consider consulting with a healthcare provider to make sure you are healthy enough to train for a marathon. Some marathons, like those in France and Italy, require a medical certificate from your doctor to participate.
If you're ready to commit, start by finding a walker-friendly marathon.
How Many Steps Are in a Marathon?
A marathon is about 55,000 steps if you have a stride length of 30 inches (average for men), and about 63,000 steps if you have a stride length of 26.5 inches (average for women). This will be different depending on your personal stride length.
Training to Walk a Marathon
Once you've set your goal and carved out time in your schedule to train, get a few things ready before you walk a marathon.
Wear Proper Gear
Good footwear is essential for making it through marathon training and to the finish line. You may need more cushioning to lessen fatigue and the impact of long-distance training, so ensure you have the right shoes.
Many people who walk marathons prefer running shoes, but walking shoes provide cushioning specifically for walkers. Your first stop should be a dedicated running or walking shoe store to be fitted for shoes to use in training and on race day.
What you wear for long-distance walking isn't the same as what you'd wear for a shorter stroll. You'll need clothes that help prevent chafing and layers appropriate for the race season. With many months of training ahead of you, you will likely need winter, summer, and rainy weather gear.
You may also want to invest in a running belt to hold keys and water, a fitness tracker or smartwatch, an arm-strap phone holder, earbuds that twist into place, and other running gear.
You won't have a choice to avoid rain, snow, or wind on marathon day, so train in all weather conditions. Learn how to use your gear to prepare for any conditions on race day.
Build Base Mileage
You'll need a solid walking foundation before starting an official marathon mileage building schedule. First, work up to walk comfortably at a brisk pace for one hour.
Do three-hour-long brisk walks and one long walk a week from that point. Gradually build your mileage, increasing 10% per week for the long walk until you can walk comfortably for 8 miles.
Prevent Common Injuries
Blisters and chafing are the biggest banes of long-distance walkers. Whether they occur on your feet, armpits, crotch, or chest, there are different strategies for preventing these painful skin issues throughout training and on race day, including wearing proper-fitting shoes and sweat-wicking clothing, and using lubricants. Blister bandages can also help keep blisters and hot spots under control.
Other injuries include cramps, strains, sprains, and stomach issues. Be sure to fuel adequately and hydrate effectively. Warm up with some light stretching and cool down after your walks.
When walking for hours, you need to use energy snacks, water, and electrolyte-replacement drinks to keep going. Learn what to eat to fuel your marathon training and how to hydrate, and practice how long it takes to walk a marathon during your long training walks before race day.
Train to Walk a Marathon
Once you have the right gear and have built up your base mileage, you can start officially training to walk a marathon. Here's a timeline of what you'll need to be ready for race day.
Five Months Out
Now is the time to start building mileage to prepare for the 26.2-mile race. Find and commit to a training schedule that will help you increase your long-distance mileage and develop your speed and aerobic capacity.
One Month Out
The final month of training includes your longest walk. Use it to make adjustments to what you'll be wearing and fine-tune how to eat and drink throughout a long walk. You'll know what works best for you to prevent blisters and other discomforts.
Two Weeks Out
After your longest marathon training walk, you will begin tapering by scaling back on mileage during your walks for the two weeks before the race. Tapering will give your body time to restore itself after your longest training day and be at its peak on race day.
For example, after reaching a peak of 38 miles, you will taper down to 30 miles the next week and 22 miles in the final week of training. Research shows this tapering period replenishes the body's stores of muscle glycogen, enzymes, antioxidants, and hormones and improves race-day performance by about 3%.
The Week Before
It's almost go-time! You'll need to eat right, stay hydrated, get proper sleep, and ensure your gear is ready for the marathon.
If you're walking a marathon in a different city, ensure you have everything you need to be prepared for the race and any weather. You will also pick up your bib and timing chip in the days leading up to the race.
The Day Before
You have likely heard that you should load up on carbohydrates immediately before the marathon. The newest thinking is that you shouldn't overdo carbohydrates before a race. You don't want to eat anything new or different right before the race.
If you haven't already, now is the time to study the route map and know where the aid stations, water stations, and restrooms are along the course. This will also help you plan how long it will take to walk the marathon.
Race and Recover
You've trained for months, and the race day is finally here. Keep in mind that the marathon will be different from a training walk. Wake up a few hours before the race so you have time to mentally prepare. Two hours before the marathon, drink 16 ounces of water to ensure your body is hydrated.
Check the Weather
You've trained in all weather conditions. Now is your chance to choose gear and apparel for marathon day. Bring several options if there is a chance for varied conditions.
After you've completed your first marathon, be sure to celebrate. Wear your medal and race shirt with pride. You have joined the community of marathoners. After the race is over, you may experience some soreness.
Between blisters, black toenails, and overall muscle aches from walking 26.2 miles, the aftermath of the race may not be pretty. You may also be exhausted and have mixed emotions.
After achieving the goal you've focused on for months, many racers experience post-race blues coupled with extreme fatigue. This usually passes after a few days, and many marathoners start planning their next race.
A Word From Verywell
Walking a marathon is an admirable feat, no matter how long it takes you. Although you are not running, you are still expending a lot of energy. It's critical to prepare with proper gear, nutrition, and a marathon training plan. A walking or marathon coach may be able to help if you have any concerns. If you have been previously sedentary, get medical clearance from a healthcare provider before training.