Walking in Marathons: Simple Tips to Finish Strong

Thinking about joining a marathon but worried about the running part? You don’t have to sprint the whole 26.2 miles. Many walkers finish marathons by mixing walking and short jogs. Here’s a no‑fluff guide to help you walk the distance, stay comfortable, and cross the finish line with a smile.

Why Walk Instead of Run?

Walking reduces the impact on your joints, which means less pain and lower injury risk. It also lets you keep a steady heart‑rate, making it easier to control fatigue. If you’re new to long‑distance events, walking lets you build confidence without the pressure of hitting a fast pace.

How to Train for a Walking Marathon

Start with a base. Aim for 3‑4 walks per week, 30‑45 minutes each, at a comfortable pace. Gradually increase one walk per week by 10‑15 minutes until you can comfortably cover 90 minutes.

Build mileage slowly. Once your base is solid, add a longer walk on the weekend. Increase the distance by about 10% each week. For example, if you’re at 5 miles, go to 5.5 miles the next week.

Include walk‑run intervals. Even a 30‑second jog every half mile can boost your speed without overtaxing your body. Practice this during your long walks so it feels natural on race day.

Strength and flexibility matter. Add two short strength sessions per week focusing on core, hips and calves. Simple moves like planks, glute bridges and calf raises keep your legs stable. Stretch after every walk to maintain mobility.

Test your gear. Choose lightweight, breathable shoes with good arch support. Wear moisture‑wicking socks and test any new apparel during training, not on race day.

Practice nutrition. Hydrate regularly and try a small snack (like a banana or energy gel) during your long walks. This helps your stomach get used to fuel while you’re moving.

Rest is part of training. Take at least one full rest day each week. If you feel sore, swap a walk for a gentle bike ride or swim to keep blood flowing without extra impact.

When race day arrives, start slower than you think you need. Walking at a slightly easier pace early on saves energy for the later miles. Use the aid stations for water and a quick snack, and keep a steady rhythm.

Walking a marathon isn’t “less than” running – it’s just a different way to experience the event. With steady training, the right shoes and a bit of nutrition planning, you’ll finish feeling proud, not exhausted.

Got more questions? Check out our related posts on marathon frequency, safe recovery, and how to choose the perfect running shoes for extra support while you walk.