Twenty-six point two. That’s the number. If you’re asking how many miles for a marathon, you’ve likely got that specific, slightly odd figure floating around your head. It isn't a round number. It isn't 25. It isn't 30. It is exactly 26.219 miles, or 42.195 kilometers if you’re measuring by the metric system.
But why?
Most people think it’s some ancient Greek tradition based on a soldier named Pheidippides running from a battlefield to Athens. Honestly, that’s only half-true. The distance we run today—the distance that makes your toenails fall off and your heart soar—was actually decided by the British Royal Family in 1908.
The Weird History Behind the 26.2 Mile Distance
If you’d run a marathon in the first few modern Olympics, the distance would have been all over the place. In 1896, it was roughly 24.8 miles. In 1900, it was 25 miles. There was no "standard." It was basically just "run a really long way from point A to point B."
Everything changed at the 1908 London Olympics.
The race was supposed to be 26 miles. That was the plan. It started at Windsor Castle and was meant to finish at the Olympic Stadium. But, as the story goes, Queen Alexandra wanted the finish line to be right in front of the Royal Box so the grandkids could see the exhausted runners stumble across the line. To make that happen, they tacked on an extra 385 yards.
Those 385 yards are legendary. Ask any marathoner what the hardest part of the race is, and they won't say mile ten. They won’t even say mile twenty. They’ll tell you it’s that final stretch—the .2—where your legs feel like lead and your brain starts bargaining with God.
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It took until 1921 for the International Amateur Athletic Federation (IAAF) to officially codify 26.2 miles as the global standard. Before that, it was a bit of a wildcard. Imagine training for months only to find out your race is two miles longer than the last one. Brutal.
Breaking Down the Marathon: Mile by Mile
Knowing how many miles for a marathon is one thing. Understanding what those miles feel like is a different beast entirely.
The First 10 Miles: The Trap
You feel like a superhero. The crowd is screaming. Your adrenaline is pumping so hard you can’t even feel your feet. This is where most people ruin their race. Because 26.2 miles is a massive distance, if you go out even ten seconds per mile too fast in this section, you’ll pay for it with interest later. It’s a game of patience. You have to hold back when every fiber of your being wants to sprint.
Miles 11 to 20: The Grind
This is the "commute" of the marathon. The novelty has worn off. You’re just putting one foot in front of the other. Most training plans, like the famous ones from Hal Higdon or Pfitzinger, usually cap your long runs at 20 miles. There’s a reason for that. Running more than 20 miles in a single training session takes a massive toll on the body and requires weeks of recovery. So, for many first-timers, mile 21 is literally "uncharted territory."
The Final 6.2 Miles: The Real Marathon
There’s an old saying in the running community: The marathon is a 20-mile warm-up followed by a 10k race. This is where "The Wall" lives.
Physiologically, your body can only store about 2,000 calories worth of glycogen in your muscles and liver. For most people, that fuel tank hits "E" right around mile 20 or 21. When you run out of glycogen, your body starts trying to burn fat for fuel, which is a much slower process. This is the "bonk." It feels like someone suddenly tied 50-pound weights to your ankles and turned off the lights.
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Why 26.2 Miles is the Perfect Distance
There is something psychologically perfect about this specific length. A half-marathon (13.1 miles) is a significant achievement, but most reasonably fit people can finish one with a few weeks of jogging. An Ultra-marathon (anything over 26.2 miles, like 50k or 100 miles) is a niche endeavor for the truly masochistic.
The marathon sits right in that "sweet spot" of human endurance. It is long enough that you cannot fake it. You cannot "tough it out" if you haven't done the work. But it’s short enough that a regular person with a 9-to-5 job and kids can actually train for it if they’re disciplined.
Training for the Distance: Do You Actually Run 26 Miles?
Here’s a secret: Most marathoners never actually run 26.2 miles until race day.
If you’re following a standard 16-week or 18-week plan, your longest run will probably be 18, 20, or maybe 22 miles. Why? Because the risk of injury outweighs the benefit of hitting the full number.
Training is about building "cumulative fatigue." You’re running 30, 40, or 70 miles a week. On Sunday, when you go out for your 20-miler, you’re starting that run on tired legs from the 10 miles you did on Friday and the speed work you did on Wednesday. That 20-mile run on tired legs simulates the feeling of the last 20 miles of the actual race.
Common Misconceptions About Marathon Mileage
- "I can just walk it." Sure, you can. But most marathons have a "cutoff time," usually around six or seven hours. If you’re at mile 20 and the clock hits the limit, they’ll start opening the streets back up to cars and taking down the water stations.
- "I should run 26 miles in training to be sure." Please don't. Unless you’re an elite athlete like Eliud Kipchoge or Brigid Kosgei, running the full distance in training will likely leave you too exhausted to actually perform on race day.
- "It’s just two half-marathons." Mathematically, yes. Physically, no. The second half of a marathon is significantly harder than the first. The fatigue is exponential, not linear.
The Mental Math of 26.2
When you’re out there, the distance stops being a number and starts being a series of milestones. You aren't thinking "I have 16 miles left." You’re thinking "Okay, four more miles until I get to see my family at the next cheer station." Or "Just get to the next water table."
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Some people count in kilometers to make the numbers move faster. Some people dedicate each mile to a specific person in their life. Whatever gets you through.
The distance is also why the "recovery" is so intense. Your muscles literally suffer micro-tears. Your immune system takes a dive. It's not uncommon for runners to lose a pound or two of water weight—or even temporary height due to spinal compression—during the race.
Actionable Steps for Conquering the Miles
If you're looking at that 26.2 number and feeling intimidated, you're doing it right. It is intimidating. But it’s doable if you stop looking at it as one giant block and start breaking it down into a system.
- Respect the 10% Rule. Never increase your weekly mileage by more than 10% per week. If you’re running 20 miles this week, don’t do 30 next week. Your tendons and ligaments need time to catch up to your cardiovascular fitness.
- Practice Fueling. You can't run 26.2 miles on a bowl of oatmeal alone. You need to practice taking in gels, chews, or sports drinks during your long training runs. Figure out what makes your stomach upset before race day.
- Invest in Shoes. Go to a dedicated running store. Let them watch you run on a treadmill. Spend the money on shoes that fit your gait. 26.2 miles is roughly 30,000 to 50,000 steps. If your shoes are slightly off, those 50,000 repetitions will turn a small rub into a bloody blister.
- Find a Training Plan. Don't wing it. Use a plan that fits your current fitness level. Whether it's the "Run-Walk" method pioneered by Jeff Galloway or a high-mileage plan for Boston Marathon hopefuls, structure is your best friend.
- Focus on Time, Not Just Miles. Sometimes, a "two-hour run" is better for your brain than an "11-mile run." It teaches your body to stay on its feet for long durations, which is the ultimate goal.
The marathon is a beast, but it's a fair one. It doesn't care who you are or what you do for a living. It only cares about the work you put in during the months leading up to the starting line. When you finally cross that finish line and the volunteer hangs that medal around your neck, the ".2" won't feel like a royal mistake anymore. It'll feel like the greatest victory of your life.
Get your shoes on. Start small. The miles are waiting.