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Marathon: distance, time and rules. What is worth knowing about running a marathon?

Marathon: distance, time and rules. What is worth knowing about running a marathon?

Publication date: 23.07.2026

Category: Running

Marathon: distance, time and rules. What is worth knowing about running a marathon?

42,195 meters — that is exactly the distance participants in one of the oldest, most iconic and often most coveted running disciplines in the world must cover. The marathon (or marathon race) is a true Mecca that attracts virtually all long-distance runners — and not only them.

For some, it is full-on sports competition. For others, it is a chance to test themselves and verify where the limits of their abilities lie. For still others, it is simply a way to spend their free time.

Discover the history of the marathon, the most famous and respected races, and find out how to prepare to take part in one or even several of them!

The history of the marathon — where did this discipline come from?

You have probably heard the story of the famous messenger, Philippides, who ran from Marathon (the discipline also takes its name from this city) to Athens to inform the inhabitants that the Persian fleet was approaching, and then... died.

Few people realize that the actual distance between Athens and Marathon was in fact around 37 kilometers. It was “rounded” to 40 km at the first Olympic Games. The additional 2,195 meters were added during the Games held in London so that the king at the time could watch the finish of the race. And it has stayed that way ever since :).

Why are marathon races so popular?

On the one hand, the main reason is its history. After all, not many disciplines that originated in ancient Greece have survived to this day. On the other hand, there is also a certain magical aura related to the level of difficulty. Nearly 42 kilometers is a challenge that most competitors prepare for over many years. For many of them, it is the crowning achievement of their efforts, and sometimes even the beginning or end of a certain stage in life.

Its legendary status is also confirmed by one more fact. The marathon is the final discipline that concludes the Olympic Games. And its winners (taking 1st, 2nd and 3rd place respectively) are awarded directly during the closing ceremony of the Games.

Marathons in Poland and around the world. Which ones are worth taking part in?

Every year, many events of this kind are organized both in our country and across the globe.

The best-known marathons in Poland are, of course: the Warsaw Marathon, Poznań Marathon, Cracovia Marathon, as well as the Wrocław Marathon.

Among the world’s top events, there are several races that have become true sporting legends over the years. It would be impossible not to mention the Berlin Marathon, the Boston Marathon, as well as marathons in New York, Tokyo, Paris, London, Rome and Prague.

The prestige and recognition of these events are reflected not only in their outstanding locations, but also in consistently strong attendance. Many of them attract even several tens of thousands of participants who come from all over the world. This high level of interest means that not everyone can take part. The Boston Marathon uses qualifying standards, meaning specific times that individual runners must achieve. Other races also often rely on entry lotteries.

Types of marathons — what kinds are there?

If until now you thought that “a marathon is just a marathon” and that all competitions are the same — a small surprise awaits you. The one element that does not change is, of course, the distance. Official events are subject to strict control by the relevant authorities, which verify the course length, the distance measured in a straight line from start to finish (it cannot exceed 21,097 meters), and even elevation changes (the difference between start and finish can be a maximum of 42 meters).

Championship ranking events, which are reserved for professional athletes, and whose participants compete for Olympic, world or European champion titles.
Road races, in which both professionals and amateurs can take part.

Naturally, individual marathons also differ in other ways. Some runners appreciate specific events for their visual appeal (routes through interesting parts of cities and beyond). Others pay attention to the shape and nature of the courses. Yet another group values the atmosphere created by other participants and the cheering spectators.

How long does a marathon take?

Although the distance of this running event is measured in kilometers, the differences in athletic level between competitors, as well as the varied characteristics of individual races, mean that many people pay particular attention to the time in which they manage to complete it.

So far, in official competition, no one has managed to break the magical barrier and run a marathon in under 2 hours. The current world record for this distance is 2:00:35 and was set by Kenyan runner Kelvin Kiptum. The record is quite “fresh,” as it was set on October 8, 2023 during the Chicago Marathon.

For comparison, the previous record was 02:01:09. It was also set by a Kenyan — Eliud Kipchoge, this time during the Berlin Marathon.

In the women’s category, the world record belongs to Ruth Chepngetich (Kenya), who dethroned the previous leader, Tigist Assefa (Ethiopia). The new women’s marathon world record was set quite recently, on October 13, 2024, during the Chicago Marathon. The Kenyan runner beat the previous record by almost 4 minutes and, most importantly… broke the magical 2 hours and 10 minutes barrier. Her current record stands at 2:09:56.

As for European representatives, the results are as follows:

Among men, the best result was achieved by Bashir Abdi (Belgium), who ran the Rotterdam Marathon in 2:03:36 on October 24, 2021.
Among women, Sifan Hassan (the Netherlands) leads with a record of 2:13:44, set during the Chicago Marathon on October 8, 2023.

But let’s be honest — times around 2, 2.5, or sometimes even 3 hours are mainly reserved for true professionals. Achieving such results requires an incredible pace, which in the Kenyan’s case is around 2:50 min/km. If you do not believe that is really difficult — try running at that pace and maintaining it for over 40 km :).

In Poland, the title of the fastest woman has belonged to Wanda Panfil for more than 30 years. She achieved the remarkable result of 02:24:18 during the Boston Marathon in 1991. In the men’s category, we are dealing with a somewhat newer record, set by Henryk Szost in 2012. During the marathon in Otsu, he covered the legendary distance in 02:07:39.

Unofficial marathon world record

Has anyone managed to run a marathon in under 2 hours? The answer is: yes and no. This extraordinary feat was achieved in Vienna by the legendary Kenyan runner Eliud Kipchoge. It took him exactly 1:59:40.

Why unofficial? Because the entire run took place under prepared and controlled conditions. Eliud had specially designed shoes, ran on a flat course and was led by a car setting the pace. In addition, he was accompanied by a whole group of runners who created an aerodynamic tunnel and rotated several times during the run.

The runner’s average pace was 2:50 minutes per kilometer, which translates into an impressive speed of over 21 km/h. Interestingly, this was his second attempt. The first one ended unsuccessfully, as he covered the full distance of over 42 km in 2 hours, 1 minute and 39 seconds.

What marathon time can be considered good?

Coming back down to earth a bit — it is safe to say that any result under 4 hours (for men) and 4.5 hours (for women) is already very “OK.” This is the pace at which nearly half of marathon participants complete their races.

Of course, it is worth remembering that for many people, a marathon is more than just competition with other runners or an attempt to chase records (even personal ones). In most cases, it is above all a struggle with oneself — overcoming your own barriers and, above all, proving to yourself that almost anything is possible.

Who is the marathon for? Who can take part in it?

The wide range of finishing times among competitors (from 2 to as much as 6 hours) means that the marathon is practically for everyone — regardless of age, gender, background and many other factors. Of course, there are several conditions that must be met to even dream of covering this distance. These are:

First — your health condition. A marathon is long and demanding, so you need to analyze whether taking part in such an event will expose you to additional health consequences.
Second — your fitness level. If your longest run so far has been 5 or 10 km — we have bad news. A marathon is a completely different league that you simply need to prepare for.
Third — a strong mindset. And we are not talking about how you behave “after a few drinks” :). Four, five, and sometimes even six hours of uninterrupted effort is also a real test of your mental endurance.

How to prepare for a marathon race?

Preparing for a marathon is a very complex issue. It should take into account your predispositions, the result you want (or can realistically) achieve, as well as the time left until your planned start. Due to the nature of such races, training should focus primarily on long runs ranging from several to several dozen kilometers. Only occasionally is it worth supplementing them with shorter and more intensive runs. Proper diet, effective recovery, and even the right choice of outfit also matter in marathon preparation.

This topic is important enough to deserve a separate, more extensive and detailed article, which will probably appear on our blog very soon as well.

What shoes should you choose for a marathon?

Because marathon races are mainly held on hard surfaces (usually asphalt), and considering the distance itself, footwear with a high level of cushioning is the best choice.

A sufficiently high and properly matched sole not only helps achieve better times, but above all reduces shocks that can lead to micro-injuries and, consequently, more or less serious injuries. When choosing them, pay attention to elements such as:

Size — during prolonged effort (and that is exactly what a marathon is), your feet may swell. That is why you should consider buying shoes at least half a size (or even a full size) larger than what you wear every day. When choosing them, pay attention not only to the insole length, but also to the width of the entire shoe.
Cushioning — make sure the sole of the chosen shoes has the right height and, most importantly, the level of cushioning that will provide both comfort during activity and protection against injury.
Weight — this factor is especially important for more advanced runners. If you care about achieving better times (for example around 3 hours), you may consider giving up some cushioning in exchange for greater lightness.

What to eat before, during and after a marathon?

If you are planning to start in such a race, you are certainly aware that covering more than 42 kilometers means a very high energy expenditure. That is why, a few hours before the start, you should eat a substantial, yet easily digestible meal rich in carbohydrates (a source of energy). About 40–60 minutes before the start, limit yourself to snacks, and afterwards — replenish only fluids.

During the race itself, try to consume water or other drinks regularly. In addition, you can fuel yourself with light and easily absorbed foods, for example in the form of energy gels.

The number of calories you can burn during such a race will be huge (from 1000 to as much as 4000 kcal!). That is why afterwards you can allow yourself a really solid meal to make up for deficiencies and additionally reward yourself for your effort :)!

P.S. More advanced runners begin so-called carb loading even a few days before the planned start.

Sportswear for a marathon race — what should you keep in mind?

When it comes to the wardrobe needed to complete a marathon, proper footwear definitely plays first fiddle. However, it is also worth remembering other clothing elements that can improve your results and make you feel fully comfortable during the effort.

For the upper part of your marathon outfit, a slightly looser shirt will work perfectly, providing excellent ventilation and temperature regulation, while also wicking away moisture. For the lower part, fitted shorts or short leggings will be ideal, as they will not restrict your movement.