Walking a Marathon: Pro Tips for Training and Success

The journey of walking a marathon begins with one step. Whether you’re a seasoned runner or brand new to running, this is a voyage you can take.

I’ve conquered 12 marathons, and I’ve used various methods to get to the finish line. Walking a marathon, though? A total game-changer.

If you’ve considered adding the marathon to your bucket list but have been scared off by the idea of running 26.2 miles, this is your sign. With this guide, you’ll confidently learn the ins and outs of walking a marathon.

Let’s get to it!

Can You Walk a Marathon?

Yes, you can absolutely walk a marathon.

While marathons are commonly viewed as running events, they are actually not limited to runners. Many marathons welcome walkers, and some even offer extended course time limits to accommodate them.

In my local run training group, there is a group made up entirely of walkers. They refer to themselves as the “sexy pace.”

Nothing is better than kickstarting a fitness journey with something accessible now.

Training to Walk a Marathon

If you want to walk a marathon, you must know the details. Here are ten tips to get you on your way.

1. Be Gradual

Runners and walkers alike can learn from this tip. Gradual increases in your weekly mileage will help you manage the incredible distance while preventing injuries and burnout. Give your body the time it needs to adapt to this physical activity.

2. Vary Your Training

Walking is certainly one way to get from start to finish. However, when you’re training, you’ll want to keep it exciting and practical.

Utilizing intervals during training can help. Include spurts of faster walking, increasing your endurance and helping you manage a quicker pace on race day.

3. Include Long Walks

Like runners, you need to include “long” distance days. If you have off on the weekends, this is usually the best time to plan your long walks.

Time on your feet helps strengthen your bones, muscles, and tendons. This is how you ready your body for the 26.2-mile distance.

4. Get the Proper Gear

Don’t start your training with last year’s sneakers. Whether running or walking, training for a marathon means putting many miles on your tread.

Visit your local running store or REI, or consider my favorite running shoe brand, Altra, and start fresh.

You should also have all the best running resources from the start. Proper socks, moisture-wicking materials, and comfortable clothing will improve your experience.

5. Properly Pace

You want to be able to manage a consistent pace on race day. Training is the time to hone in on your optimum pace. This should be a comfortable, challenging pace but something you can maintain.

Remember, when race day comes, starting too fast will cause difficulties by the middle of the race.

6. Cross-Train

Walking in itself is good, but cross-training is what will make you a stronger marathoner. Utilizing some strength training elements will build a stronger foundation for your success.

7. Nourish Your Body

In addition to the physical action of walking and cross-training, focus on your nutrition. Eat high-quality, balanced meals regularly and manage proper hydration. This will help sustain your training.

8. Emulate Race Day

Those long walk days are ideal for pretending it’s race day. This allows you to focus on your pre-race plan, including what to eat, what to wear, and how early you need to wake before the start time.

9. Recover Well

Training for a marathon can feel very go, go, go. Each week, you increase your mileage, and the reality of the distance can weigh on you.

Remember that recovery is just as important as the work you put in. Be sure to get quality sleep and take time to stretch and soothe your sore muscles and joints.

10. Get Walking Buddies

If you have a local group (like my local “sexy pace” walking group), consider joining them. This can help you stay motivated and provide company on your walks.

Alternatively, ask some friends and family members to join you for a few miles of your long walks. Everybody needs a good support system in place for race day success.

Challenges of Walking a Marathon

Running a marathon is challenging, but walking a marathon presents its challenges.

You may have a good understanding of the physical challenges of completing the 26.2-mile distance. However, the physical demands are not the only things you should be prepared for. You should also be well-prepared for the mental and emotional aspects.

One of the most significant challenges of walking a marathon is pacing. To finish the race within the course time limit, you’ll need to move at a reasonable pace. Additionally, you’ll need to find a pace you can maintain for 26.2 miles.

If you begin the race at a rapid speed, you risk burning out quickly. This is true whether you choose to run or walk the marathon.

You’ll also need to maintain motivation for the entire race. This will require serious mental strength, especially in the latter miles.

Staving off thoughts of doubt and continuing to push through can be difficult, but it’s necessary.

You’ll also need to pay attention to the weather conditions on race day. The amount of time required to walk a marathon means you could risk sunburn or hypothermia. Always be prepared for the weather!

Although you’ll definitely face challenges walking your marathon, you’ll also cross the finish line feeling incredibly rewarded.

Marathon Walking Techniques

To maximize your marathon walk, implement some techniques. These will help to limit your fatigue and improve your overall performance.

✅ Proper Posture

You want to maintain proper posture, with relaxed shoulders and chin parallel to the ground. Engage your core to remain stable.

✅ Use Your Arms

Just like runners pump their arms to help forward momentum, so should walkers. Intentional arm swings that are within range will help you keep balance.

✅ Maintain Stride Length

You don’t want to alternate between really wide stride lengths and several short stride lengths. Overstirding will lead to faster fatigue, so maintain a natural stride length for best results.

✅ Stay Light on Your Feet

Heavy steps are counterintuitive to maintaining a good pace while preserving energy. Instead, roll each step heel to toe. This will help limit the impact on your joints, too.

✅ Pick Your Pace

Maintaining your pace can be one of the most challenging parts of walking a marathon. Find the pace that suits you best that will allow you to finish the race within the time limit. Remember not to start the race too fast, resulting in early burnout.

✅ Use a Fuel Strategy

When walking a marathon, you must fuel your body and maintain your hydration level properly. Find what works best for your body during training and stick to it.

✅ Use Breathing Techniques

Just because you’re not running doesn’t mean breathwork can be forgotten. Deep breaths that maintain a rhythm will keep consistent oxygenation to the muscles. This is vital for maintaining energy for 26.2 miles.

✅ Use Your Mental Strength

I always picture myself succeeding even before I toe the line of my race. You need to do the same. Envision yourself walking strong and maintaining great form throughout the race. Your mental power is necessary to get through the marathon’s most challenging times.

✅ Use Breaks Strategically

Use short breaks during the race to stretch out tight muscles if needed. Ideally, you don’t want to stop for very long, or other muscle groups will begin to tighten. However, keeping your muscles limber will help you stay flexible and walk stronger.

Nutrition for Marathon Walkers

Proper nutrition is essential to walk a marathon successfully.

Easy-to-digest carbohydrates throughout the race will help maintain your energy levels. Consider using energy gels or something natural like honey or maple syrup.

Find what works best for your body during your training cycle. You need to be sure you won’t have gastrointestinal issues mid-race.

Training is also the best time to find a hydration option that works well for you. Pair your drink with your fuel to be sure the two mix well, as they might work well independently but team up to put you in a world of hurt.

You also need to have a proper fueling game plan. This means understanding when your body requires fuel. For some walkers, this means every 4 miles or so. For others, it’s a set time, such as every 40 minutes.

You don’t want to eat so much fuel that you feel weighed down while walking. However, if you fall behind on your fueling schedule, it will be much harder for your body to return to a properly energized state.

Essential Gear for Walking a Marathon

You need to have the right gear to succeed when walking a marathon. Be well-equipped by investing in the following:

✓ Proper Walking Shoes

Shoes that fit your feet well and have breathability are essential. Be sure to get a pair before race day to ensure they won’t give you blisters the day of.

✓ High-Quality Socks

Don’t rely on your everyday cotton socks. Instead, invest in socks that work well for runners. These can provide you with anti-blister and hotspot elements. Some socks will even provide cushioning to help limit pressure points with each step.

✓ Water Bottle

As a walker, you might find that some of the aid stations don’t have any water left near the end of the race. Although unfortunate, it’s your responsibility to ensure you can stay well-hydrated.

✓ Moisture-Wicking Clothing

Moisture-wicking clothes are necessary to avoid becoming drenched in sweat and skin irritation. You can find everything from socks to shirts made from these materials.

✓ Sunblock

Even if the weather is set to be rainy or overcast, you’ll want to be well protected from harmful UV rays. Walking a marathon requires a lot of time, and you don’t want to end up with a nasty sunburn.

✓ Fuel Belt

A fuel belt is great for carrying fuel. It’ll also hold your credit card (in case of an emergency), I.D., and anything else necessary for your race.

✓ Fuel

If you’ve got your fuel belt, you’ll also need your fuel! Remember to find fuel that works for you during training and ensure you have plenty on race day.

✓ Cell Phone

Because you’ll be out walking a marathon, you want to be sure you can contact others if needed. Ensure your phone is fully charged and you have any emergency numbers on hand.

Tips for Walking Your First Marathon

If this is your first marathon and you intend to walk it, these tips will help you succeed. Remember, walking a marathon is a journey that requires commitment, grit, and a positive mindset!

Set Realistic Goals

First, set goals that aren’t outside your reach to succeed at walking a marathon. This means you want to consider the distance you’ll need to cover and the pace you’ll need to maintain.

Having the right expectations from the start will keep your journey positive.

Commit to a Training Plan

Do not head into a marathon without the proper plan to train. Look specifically for training plans that are designed for walkers. Better yet, hire a coach who can help you prepare for the distance with expertise.

Stay consistent with your training plan. It should help you increase mileage gradually and gain stamina to cover the 26.2 miles.

Don’t Skimp On Rest

Rest and recovery are essential elements of any quality training plan. Your body requires a certain amount of time to help your muscles recover. Skipping rest and recovery can lead to burnout.

Know Your Gear

As with marathon runners, walkers should also plan race day gear during the training cycle. This is the time to find what works best for you and keeps you comfortable.

You should never try anything new on race day, but your gear should also be broken in for race day while not worn out. The more comfortable you are, the better experience you’ll have.

Proper Nutrition Plan

In addition to a quality training plan, you’ll also want to stick to a quality nutrition plan. This means finding the best for your body and tweaking things as needed. By race day, you should have solidified your nutrition, including hydration.

Proper Pacing

One of the biggest challenges of walking long-distance races is maintaining an appropriate pace. Do not start too quickly, or your body will lose the energy required for the back half of the race. Find the pace you can maintain for most of the race to help you keep your race-day confidence high.

Prepare Mentally

Before race day, work on your mental strength. You know that walking a marathon will be a challenge, but visualize yourself succeeding. See yourself on the course with a big smile and enjoy each step of the race.

Celebrate Little Wins

The big win, of course, will be completing your first marathon as a walker. But that isn’t the only win you’ll experience. Finishing your first training walk or long walk or sticking to your plan for the entire month are all wins worth celebrating.

Listen to Your Body

Your body will tell you what it needs. This is the time to hyperfocus on those needs to ensure you stay comfortable and safe. If your body needs more rest or adjustment in the training, listen to it. It’s better to take breaks while walking rather than get injured.

Enjoy Your Journey

The journey is why we complete a marathon in the first place. Take this time to enjoy what you learn about long-distance walking and yourself. Meet other long-distance walkers and build your community. Experience the race with an open mind, and remember, when you cross the finish line, you are a marathoner!

FAQ

Final Thoughts: Walking a Marathon

Walking a marathon is an incredible journey to begin. While crossing the finish line on race day will be the greatest feeling, soak in all of the little accomplishments along the way.

Stay committed and motivated, and stick to your training plan. However, if your body is trying to tell you something, listen! Long-distance running and walking are each an incredible way to connect with your body on a deeper level.

Enjoy the journey!