Guides

Average Marathon Times: Broken down by age, gender, and marathon

Published on April 6, 2020 By Thomas Watson

If you’re in marathon training mode and gearing up to run 26.2 miles, you might be curious about what the average marathon time is.

In this post, we do a deep dive into historical marathon finishing time data to check out what an average time to run a marathon looks like – by age, by gender, and by the race route you’re running.

Interested to see how your finishing time compares to others, or what a good marathon finishing time is?

Let’s jump in!

Average Marathon Times – Overall

The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds.

Interestingly, the data from 2001 shows that runners used to be a little faster! The average marathon time back then was 4 hours, 28 minutes, and 51 seconds. So we’ve gotten around 4 minutes, or 1.4% slower over time!

Going further back in time, the average time to finish a marathon was actually quite a bit quicker. Back in 1986, the overal average marathon finishing time was 3 hours, 52 minutes and 35 seconds – that’s over half an hour faster than our current average timings!

We can attribute this overall slowdown to the boom in distance running in the 1990’s and 2000’s, and more people adopting running as a healthy lifestyle choice.

Is a slower average marathon time a bad thing? hardly! It means more people willing to get up and run 26.2 miles, which is hard to argue with.

Average Marathon Pace

Based on the above overall average marathon finishing time of 4:21:39, this translates to an average marathon pace of 9:57/mile, or 6:12/km.

Note that this is the average pace, smoothed out over 26.2 miles.

But in reality, the average marathon runner gradually slows down over their race – in fact, on average the 2nd half of a marathon is run 11 minutes and 48 seconds slower than the first half (called the ‘marathon half split‘).

(Looking for marathon pace info? Check out our Marathon Pace Charts)

Average Marathon Time – By Gender

Women’s Average
Marathon Time
04:39:09

Overall Average
Marathon Time
04:21:39

Men’s Average
Marathon Time
04:10:10

Women’s Average Marathon Time

The current average women’s marathon finishing time is 4 hours, 39 minutes, and 9 seconds.

Some data shows that women have actually gotten faster by around 11 minutes in the past 20 years; this can be attributed to a boom in the number of women signing up for their first marathon in the late 1990s and early 2000s.

The average age of a female marathon runner is 36 years old.

The average marathon half split by women is 11 minutes and 43 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half

Men’s Average Marathon Time

The current average men’s marathon finishing time is 4 hours, 10 minutes, and 10 seconds.

This represents a gradual slowdown in men’s timings: in 1986, the average men’s marathon time was 3:48:15, and in 2001 it had increased to 4:15:13.

The average age of a male marathon runner is 40 years old.

The average marathon half split by men is 11 minutes and 51 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Marathon Finishing Time: Distribution By Gender

The graph above, used with kind permission from marastats.com, shows the distribution of finishing times for both men and women from over 3 million marathon finishing times.

It’s interesting to note the peaks on each graph leading up to each major time horizon – for example, the biggest peak represents runners squeezing in under the four hour mark.

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

The following chart shows the average marathon time for 46 countries, ranked in order of speed!

How do you measure up to your local average?

Average Marathon Times: Broken down by age, gender, and marathon 1

Average Marathon Time By Age

The following data breaks down the average finish time by age group and gender; it was based on a study of 21,000 marathon finishers in 2010.

Age	Men	Women
0–15	4:53:53	6:04:11
16–19	4:16:19	4:50:23
20–24	4:01:55	4:28:59
25–29	4:06:43	4:27:14
30–34	4:07:35	4:28:07
35–39	4:10:39	4:33:47
40–44	4:09:36	4:34:13
45–49	4:11:32	4:39:02
50–54	4:19:49	4:55:37
55–59	4:31:10	5:00:52
60–64	4:53:26	5:12:26
65–99	5:06:59	5:20:57

Average Marathon Times For Popular Races

Here are average finishing times for some of the most popular U.S.-based marathons:

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

If you’re looking to improve your marathon finishing time, sign up for my FREE 5-Day Marathon Training Bootcamp and I’ll send you tips and expert advice on how to train smart and achieve your marathon goals!

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

How To Start Running

Published on April 5, 2020 By Thomas Watson

Thinking about taking up running, but don’t know how to start running – or what to expect?

Whether you’ve got your sights set on a 5k, a 10k, or you just want to start running to stay in shape, it’s important to set off on the right foot.

Here’s our top tips for getting going, starting from zero.

If you aren’t used to running, starting at zero can be very intimidating.

You’ve probably heard people talk about running 10km events, half-marathons or even full marathons.

These can seem unreachable – mammoth undertakings that you could never achieve.

They’re just too long . . . right now, you could maybe run down the street if you’re lucky, right?

But running continuously for half an hour . . . an hour?

More?

No chance.

But, like anything, it is possible – if you decide you really want to do it.

That old proverb “the journey of a thousand miles starts with a single step” actually makes a lot of sense when applied to distance running!

I’m not going to lie.

It will take you time to build up your running distance – and be uncomfortable, and probably lead to some injuries at some stage.

But if you persevere, results will soon follow.

1. Just Start

The trick to starting to run is simple – just start.

You can start off with an old pair of trainers, or barefoot on some grass or sand – you don’t need anything special just yet.

Try running a short distance . . . find a quiet section of a park or beach. Start off walking, and gradually pick up momentum . . . then try running – very gently and slowly. Just try and run for a minute or two, then slow back down to a walk.

Once you’re back to a comfortable walking pace, take a minute to check yourself:

how did it feel?
were you comfortable?
how do you feel now?
any specific aches, pains or discomfort?
could you have went further?

Congratulations, you’ve just finished your first run!

2. First Walk, Then Run – Then Walk Again

When you begin running, you will walk a lot. In fact, walking is mandatory.

You can’t expect to go from zero to continuously running in an instant – if you can only run for three or four minutes without stopping, then your training sessions are going to be very short.

Instead, I’m going to show you how to get a half-hour workout from your running, while improving your stamina – even if you can only run for a minute or two without stopping.

You’re going to start with a mixture of walking and running. As you progress, you’ll gradually increase the amount of running you do and decrease the amount of walking. The fitter you are at the outset, the less running you have to do.

This approach gently introduces your body to running, and allows for a gradual progression towards running continuously.

First, you need a watch.

Now, you are going to go for a 30 minute work-out, broken into 6 x 5 minute segments.

Let’s say that you can currently run comfortably for 60 seconds without stopping. Then your first workout is going to look like this:

1 minute running

4 minutes walking

Repeat this x 6.

6 x 5 minutes = 30 minutes. Simple!

As you progress, you can incrementally increase your ratio of running to walking. So if you found the first session easy, you can increase the time spent running to 1.5 minutes, and spend 3.5 minutes walking.

(Note: a great resource for this method is the NHS Couch to 5k podcast series. They instruct you when to walk and when to run, set to music – using the technique described above. Each episode gradually increases the ratio of running against walking, until you are running continuously for 30 minutes).

3. Get Some Running Shoes (and other gear)

First off, go to a running store and speak to someone who knows what they’re talking about.

Make sure to clearly explain that you’re a beginner, and what your goals are.

If you want a suitable pair of running shoes you might have to spend a little bit of money – but not more than say $100.

Check out our page Choosing Running Shoes for more on which shoes to choose!

It can be useful to purchase a running GPS watch, but this is maybe a few weeks away for you.

A cheap one is around $80 , and you want to make sure you are definitely keen to continue before spending a lot of money.

4. Your Running Form – How To Run

Actually performing the act of running should hopefully come naturally – let your arms swing with the flow of your body.

Start off taking short steps. Taking large strides is really just good for running fast – and also injuring yourself. Short and fast paces are much easier on your legs, and easier to maintain, than long, reaching strides. Start slow and make each step as short as practical – you’ll quickly see that your legs barely engage, making running a lot easier.

Don’t let your body tense up – it’s easy to be tightening your upper torso and shoulders when you start running, without even realising it. Same goes for your upper legs. Try to consciously relax your body as you run.

Check out my full guide to Proper Running Form!

5. Go Easy On Yourself

When you’re starting out with running, there’s a good chance you’re going to suck.

But then, isn’t that the same with everything in life?

There’s going to be tough days, times when you don’t feel like training and feel like you’re never going to be able to run far.

The trick is to expect these days.

If you know they’re going to come, then you can handle it better and deal with them.

Same goes for injuries, fatigue, and other unexpected setbacks.

They’re inevitable, but also temporary. You’ll get through them.

6. Find A Running Buddy / Group (but a good one)

Having a good training partner is a great way to spur on your own motivation and progress. If you have a buddy who is around your level, and is as keen as you are – then great!

Same goes for running groups – these can help you keep your training to a fixed schedule and will help motivate you. Check to see if there’s a running group in your town and head along to the next event!

Be aware when you’re finding running friends that you choose ones that are really going to motivate you, and not hold you back. Make sure you don’t commit to running with someone whose fitness is miles worse, or better, than your own. Both of those situations will probably just have a negative impact on your own progress.

7. Warm Up (But No Static Stretches)

Before your run, dynamic ‘range-of-motion’ stretches such as heel flicks and walking on your toes can help prepare and limber up your body.

We also recommend walking briskly for a few minutes before you actually begin running to help loosen up.

After running, static stretches held for 45-60 seconds will help recovery and aid injury prevention.

8. Sign Up For An Event

Signing up for an event can be one of the best ways to keep your motivation up.

It gives you a target to work towards, and gives your training a purpose. Read our blog on Running Motivation for more tips on how to keep your enthusiasm up when you start running.

9. Use The Treadmill (Sparingly)

Treadmills are totally fine, though we runnersprefer the outdoors.

Some runners cite treadmills as the source of foot pain and other injuries.

Still, treadmills are a really convenient way to get your runs in, and can monitor and evaluate your progress very well – so although we’ll always opt for the fresh-air option when it’s available, a treadmill can be a great tool when the weather, or your schedule, stops you from heading out the door.

Running Cadence Explained: What Is a Good Running Cadence?

Published on April 2, 2020 By Thomas Watson

Running cadence – also known as stride rate – refers to the number of steps per minute (SPM) you take as you run.

In other words, it’s the speed at which your legs churn over as you pound the trails.

And while it’s often used as a performance metric, the latest studies suggest that perhaps we’ve been too focussed on hitting a target running cadence.

Your running cadence is affected by many different things – including your body composition, your running style, and the type of workout you’re doing. And aiming for a fast cadence doesn’t necessarily make you a better runner.

So maybe instead of a one-size-fits-all approach, we need to start thinking about running cadence differently.

Ready?

Let’s jump in!

How Cadence and Stride Length Affects Your Running

When talking about cadence and running performance, it’s important to consider it alongside stride length.

After all, your running speed is simply the combination of these two:

Running speed = running cadence (SPM) x stride length

Therefore, two runners can be pacing each other at the same speed, but with very different cadences.

Runner A has a fast cadence and short stride.

Runner B has a slow cadence and long stride.

While everyone has a natural cadence and stride they gravitate towards, there can be advantages to shortening your stride and increasing your cadence – let’s look at that.

What Is a Good Running Cadence?

It’s now generally accepted that there is no one-size-fits-all recommended running cadence; it is dictated by your running mechanics, height, and strength.

For decades, it was accepted wisdom that 180 steps per minute (SPM) was the optimal running cadence to shoot for.

180 steps per minute means each foot hits the ground 90 times every minute.

This originated with legendary running coach Jack Daniels’ analysis of elite runners during the 1984 Olympics. Sat in the stands and analyzing the Olympians as they passed, Jack saw that the elite runners had a cadence of at least 180 SPM, some as much as 200 SPM.

This gradually became the dominant benchmark in run training – run coaches drilled into us to aim to get your cadence up to 180 SPM in order to improve your running form.

However, that notion has gradually been unpacked and over time, studies have shown there is naturally some variance in each person’s optimal running cadence, depending on a host of factors such as height and running mechanics.

Taller runners, for example, typically have a slower running cadence as they naturally take longer strides.

So Is A Fast Cadence Better?

If the 180 SPM number is more of a rough guideline than a benchmark, is there actually any benefit to running a fast cadence?

Yes – and it ties in with your stride length.

Taking shorter, faster steps makes you a more efficient runner and lessens the impact on your joints.

Over-striding is a common issue, especially with rookie runners, wherein they push their foot out too far ahead of them – stretching the leg further than is necessary, and landing heavily on their heel.

While heel striking is not necessarily bad (that is another debate), over-striding needlessly amplifies the impact forces with each step.

So shortening your stride can reduce your injury risk, and means you’re not over-activating your legs muscles.

And when you shorten your stride, you’ll find it easier to increase your running cadence.

While 180 SPM shouldn’t be your target, it can be a nice reference point as you begin to work on your cadence and stride length.

So Really, Is Cadence Important for Running?

It turns out that cadence is likely less important than what running coaches have previously assumed.

As I noted above, the 180 SPM cadence became a benchmark that was used as the basis of drills and practices.

But the most recent literature suggests that focussing on cadence as a primary factor in your running is probably a mistake – you’re focussing on the wrong metric.

Instead, check in on your cadence occasionally – remember that in general, a faster cadence with shorter strides is a more sustainable form of running.

In other words, cadence should typically be used as an indicator, or barometer – not as a target to aim for.

What Is My Running Cadence? How To Measure Cadence

There are several ways to measure or track your running cadence.

Use a Metronome

Using a metronome – for example the one found in the Run Tempo app – is a great way to run to a specific SPM.

(By the way, I recommend setting the metronome to half of your target SPM – i.e. if you are targeting 170 SPM, set your metronome for 85 beats per minute (BPM). This way, one foot will strike on each beat.).

Run To Music (How To Find a Song’s BPM)

The army, especially marines, have their cadence songs that they chant as they run together to hold a constant cadence.

We can do the same! Using a service like GetSongBPM.com, we can build a playlist of music we like that follows our target BPM.

Remember to divide your target SPM by 2, and use that number in your BPM search.

It’s a perfect solution – you get to listen to some great songs while working on your running!

Running Cadence – The Takeaways

Despite what running coaches used to tell us, 180 SPM is not necessarily the optimal running cadence for all of us.

In general, a faster running cadence and shorter stride can improve running economy and lessen our risk of injury.

Different types of runs have different cadences. When in marathon training, for example, your speed work will have a different cadence to your long runs.

Rather than using your cadence to dictate your run performance, focus instead on things like Heart Rate Zone training, Rate of Perceived Exertion, and speed.

Walking a Marathon: The Essential Guide (+ Training Plan)

Published on March 31, 2020 By Thomas Watson

If you’re considering walking a marathon, here are some of the most important things you need to know about training and preparation before you tackle those 26.2 miles!

In recent years the number of marathon walkers has grown, and race organizers have made arrangements to make their races walking-friendly.

But walking 26.2 miles is a long way – it’s important to ensure you’re ready.

In this post, we share training tips and a training schedule to get you ready to nail your walking marathon!

Ready?

Let’s jump in!

Is it OK to walk a marathon?

It’s completely OK to walk a marathon!

Nowadays, it’s becoming more common for walkers to complete marathons.

Many marathons allow for generous cut-off times and ensure support is provided for those marathoners who choose to walk the 26.2 miles.

But before you sign up for the marathon, check with the organizers that they make allowances for those of us who are going around a little slower.

Check on the cut-off times, and if there is a sweeper (someone – or a vehicle – who goes round the course behind all the runners; if you fall behind the sweeper, your race is over).

Also, confirm with the organizers that facilities such as aid stations – especially those towards the end of the course – are going to be manned after a few hours.

Some race events take place on public roads which the organisers have special permission to close – but only for a few hours. This can prevent race organizers from allowing walkers on their marathon,

In short, check the race organizer’s website for information on walking and cut-off times. If in doubt, drop them a note.

How Long Does It Take To Walk a Marathon?

Walking a marathon will take you anything between 6 and 9 hours, depending on your pace.

Brisk walkers who march the course can expect to finish in 6-7 hours.

Walking at a regular pace will take around 8 hours.

Note: an average walking pace is 3.1 miles per hour – this would give a finishing time of around 8 hours and 23 minutes for walking a marathon at an average speed.

And slow walkers – or those who take regular breaks – can take over 8 hours to complete the 26.2 miles.

Is Walking a Marathon Harder Than Running One?

Yes, and no.

It’s easier thanks to the reduced intensity – runners will be pushing at a higher level of exertion for their 26.2 miles, while walkers will be moving with lower effort.

It’s harder due to the longer duration – while runners can finish their marathon in 3-5 hours, walkers are usually out there for between 6 and 9 hours.

This means that walkers are in the furnace for longer.

They feel the discomfort for longer.

Any aches, pain, or chafes are going to sit with them for longer.

One benefit of running a marathon is that you get it over and done with. Walkers have a longer, tougher day much of the time!

Can You Walk a Marathon Without Training?

The truth is that it depends on what your fitness level is.

Many people who lead active lives – or who have jobs that keep them on their feet for hours on end – have a great head-start and may be able to walk a marathon without specific training.

If you haven’t been very active recently, I recommend following our marathon walkers training plan below!

Even if you feel you’re in good shape, it’s good practice to tune up with a couple of long hikes in the weeks leading up to your marathon!

Tips For Walking a Marathon

Ensure you’ve checked that the organizers are accomodating towards marathon walkers before committing to your race of choice.

The best shoes for walking a marathon are often running shoes. Just make sure you try them out on long walks before your marathon to ensure no chafing and minimal discomfort!

Train with several longs walks and hikes in the 2-3 months leading up to your marathon.

Try to train in the same gear and conditions that you’ll have on race day.

Research what is provided – water stops, aid station snacks, and the location of toilets on the route!

Bring a small backpack to carry your essentials – phone, keys, and extra clothes, snacks, and water.

Do it with a friend or a group – walking for hours on end is better in company!

Take some emergency snacks in your backpack even if you don’t intend to eat them.

Stay hydrated – although you’re not running, you still have to maintain good fluid levels.

Walking a Marathon Training Plan

If you are starting from scratch, then 4-5 months before your marathon you should do walk training 3 times per week:

Two walks of 45-60 minutes through the week

At the weekend, go for a longer walk. Start with an hour, and add 15-20 minutes each week.

It’s fine to miss occasional weeks, but try to follow the training plan as closely as possible.

Your longest long walk should be around 20 – 22 miles in length, and should take place 3 weeks before your marathon.

After your longest long walk, reduce your miles by about 25% each week. This is called ‘the taper’ and allows you to let you body recover from the stresses of training before the big day!

If you’re considering training to run a marathon, check out our library of marathon training plans!

Any questions about how to walk a marathon?

Let us know below!

Should You Drink Beer After Running? Heres How To Do It Properly

Published on March 25, 2020 By Thomas Watson

Runners love a good finish-line beer – but did you know that post-run beer can actually have some tangible benefits to your overall health?

While mixing alcohol with exercise – such as when performing a beer run – can be questionable, what about drinking beer after running?

If you’ve ever been tempted by the thought of drinking beer after a run to quench your thirst, you’ve probably wondered if it’s the right thing to do.

Aren’t you just sacrificing some of those gains you’ve made by drinking a bunch of calories?

Not quite.

Let’s jump into what happens to your body after a post-run beer, and look at some of the positive effects of combining beer and running!

Beer and Running and Health – What You Should Know

It’s All About Moderation

Before we jump in and start rolling the kegs out, it’s important to note that alcohol is best enjoyed in moderation.

In fact, there is a host of widely-accepted health and nutritional benefits related to moderate alcohol consumption, reported in studies on healthy lifestyles.

It has been shown to improve longevity by lowering the risks of diabetes and Alzheimer’s.

Most scientific studies define moderate alcohol consumption as one drink per day for women, and two drinks per day for men.

Drinking more than this can cause a decrease in the body’s energy supplies and recovery functions, it’s been shown.

Good For Your Heart

Moderate drinking can lead to lower rates of cardiovascular disease.

Traditionally, this advice has been associated with wine – but this study shows that any type of alcohol can have this effect.

Make Beer Your Tipple of Choice

Beer has often been overlooked by health nuts due to its perception of being a boozy drink that leaves you with a beer belly.

It used to be that wine was the alcoholic drink with a health halo due to its varied lipid profile – but many of the same benefits are available from your favorite pale ale, and with less sugar content.

Likewise, some drinkers favor strong spirits due to their purer alcohol content – and feel it can help dodge hangovers. The only problem is that it’s not so easy to practice moderation when you’re drinking spirits.

Hard seltzers are gaining in popularity, but be aware that they’re often loaded with sugar.

So, why beer?

Beer includes:

around 90% water, good for rehydration

Some carbs, good for re-fuelling and recovery

A small amount of protein, good for recovery

Additionally, included in that malted barley and hops is a bunch of often-overlooked B vitamins – like folate, vitamin B6, pantothenic acid, niacin, riboflavin, and vitamin B12.

Beer also has higher silicon content – which could lead to greater bone strength.

Beer Can Help a Runner’s Immune System

In 2009, Dr. Johannes Scherr led the ‘Be-MAGIC’ study (beer, marathons, genetics, inflammation and the cardiovascular system) which looked at the role of polyphenol in beer, and how it affects the immune system of marathon runners.

The study split some Munich Marathon runners into two groups; the first group was given a non-alcohol wheat beer every day, and the second group a similar drink but without the polyphenol profile found in beer.

It was found that the polyphenol profile helped reduce inflammation response – which can overwhelm the body’s immune system.

As a result, the beer-drinking group recovered faster and suffered less colds, viruses and bugs in the weeks following the marathon.

Beer After Running – Here’s How To Do It Properly

Drink Water and Beer

Beer is a diuretic, meaning it has dehydrating properties.

This is one of the primary reasons for only drinking beer after running – we all know the importance of maintaining good hydration levels as you exercise.

So a good rule of thumb is to match your beer serving with a serving of water to counteract the diuretic effects.

And kick things off with 200ml of water before cracking open your first tinnie.

Stick To Lighter Beers

In general, the higher the ABV, the more calories.

To get a rough estimate of the calories in your beer, multiply the ABV by the serving size (in ounces) by 2.5.

So when you’re looking for your post-run beer, stick to something relatively light and sessionable.

I keep it below 5% ABV when I can.

Don’t Forget To Eat Too

After any run, you should look to munch on something for recovery – your body is primed to receive carbs and protein.

And although you find both of these in beer, unfortunately, the quantities are fairly low – so supplement your beer with some food.

While that beer after running pairs excellently with burgers or pizza, it’s recommended to seek out minimally-processed, whole food snacks and meals for your recovery.

Beer After Running: The Bottom Line

Beer, unfortunately, is not a performance enhancer.

Drinking too much too often will likely have negative effects on your running performance.

But drinking a beer or two after a hard run is an awesome way to reward yourself, and has a few health benefits – so don’t feel too guilty!