You're thinking about it. That 26.2-mile marker is staring you down. Maybe you aren't a runner, or maybe your knees just can’t take the pounding of pavement anymore. You want to know how long to walk a marathon because, honestly, the idea of finishing is better than the idea of sprinting.
It's a long way. Really long.
Most people underestimate the sheer mental drain of being on your feet for six, seven, or eight hours straight. It isn’t just a stroll in the park. It’s a literal workday of constant motion. If you walk at a brisk pace, you're looking at about 6 to 7 hours. If you’re stopping for photos or hitting the porta-potties, you might be out there for 8 or 9.
The Math Behind the Miles
Let’s get into the nitty-gritty of the pace. To figure out your total time, you have to know your "minutes per mile." A casual walking pace is usually around 20 minutes per mile. Do the math: 26.2 miles multiplied by 20 minutes equals 524 minutes. That’s 8 hours and 44 minutes.
Most marathon cut-off times won't even let you stay out that long.
A lot of major races, like the New York City Marathon or Chicago, have a "course closure" time. Usually, it’s around 6.5 or 7 hours. If you’re slower than a 15-minute mile, you might end up on the sidewalk while they reopen the streets to traffic. It's a bit of a buzzkill. Professional power walkers—people who look like they’re vibrating because their hips move so fast—can finish in under 5 hours. But you? You're probably looking at the 6 to 7-hour range if you’ve actually trained.
Why Your Pace Will Probably Drop
You start strong. Everyone does. The music is loud, people are cheering, and you’ve got that "I can do anything" adrenaline pumping through your veins. You might hit a 14-minute mile for the first hour.
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Then mile 18 happens.
In the marathon world, they call it "The Wall." For walkers, it's more like "The Sinking Sand." Your feet start to feel like lead blocks. Your lower back begins to ache because you’ve been upright and vertical for four hours. This is where your pace falls off a cliff. Even if you were walking 15-minute miles, you might drop to 18 or 19 minutes toward the end. This adds significant time to your total.
Choosing the Right Race Matters
Not all marathons are created equal for walkers. Honestly, some are downright hostile if you aren't running. You don’t want to be the person at mile 22 when the volunteers are literally packing up the water stations and folding the tables.
The Walt Disney World Marathon is famous for being walker-friendly. They have a 7-hour time limit, but they are generally very accommodating. Then there’s the Portland Marathon, which has a dedicated walking category. These races understand that "finishing is winning."
On the flip side, some European marathons have much stricter cut-offs. If you’re looking at a 6-hour limit, you basically have to maintain a 13:44 pace. That is fast. That’s a "I’m late for my flight and the gate is closing" kind of walk.
Real World Pace Comparisons
- Power Walking (Fast): 12–13 minutes per mile. Total time: ~5:15 to 5:45.
- Brisk Walking (Steady): 14–15 minutes per mile. Total time: ~6:10 to 6:35.
- Typical Walker (Average): 17–18 minutes per mile. Total time: ~7:25 to 7:55.
- Strolling/Sightseeing: 20+ minutes per mile. Total time: 8:45+.
The Physical Toll Nobody Mentions
Chafing. We have to talk about it.
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When you walk for seven hours, your thighs, underarms, and... other places... are rubbing together thousands of times. If you don’t use a lubricant like BodyGlide, you will literally bleed. Runners deal with this too, but walkers are out there for longer. More time on the course means more friction.
And then there’s the "marathon shuffle." By mile 24, your gait changes. You aren't really lifting your feet anymore. You're just sliding them forward. This puts immense strain on your hip flexors. It’s a different kind of pain than running. Running is high-impact; walking is high-endurance.
Training Is Not Optional
"It's just walking," they say. They are wrong.
If you try to walk 26.2 miles without training, you will likely end up with stress fractures or severe tendonitis. Your feet need to get "tough." You need to build up the calluses and the bone density to handle 50,000+ steps in a single go.
Start with a 5-mile walk. See how you feel the next day. Then 8. Then 12. Most training plans for walkers suggest a "long walk" once a week, peaking at around 18 or 20 miles about three weeks before the race. You never actually walk the full 26 in training. You save that for the big day.
Gear Check: Shoes are Life
Don't buy "walking shoes." Seriously. Go to a running store and get fitted for high-quality running shoes. Walking shoes are often too heavy and lack the necessary cushioning for marathon distances. You want something with a bit of a "rocker" sole that helps your foot roll from heel to toe.
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Also, buy your shoes a half-size bigger than your normal sneakers. Your feet will swell. By mile 20, your feet might be a full size larger than they were at the start line. If your shoes are too tight, you’re losing toenails. It's a rite of passage, but a painful one.
Nutrition on the Move
You burn a lot of calories walking 26 miles—somewhere between 2,000 and 3,500 depending on your weight. Since you're out there for a long time, you can actually eat "real" food more easily than a runner whose stomach is bouncing.
Pretzels are great. They give you salt, which prevents cramping. Bananas are classic. Some walkers swear by peanut butter sandwiches. Whatever you do, don't try something new on race day. If you haven't eaten a protein bar during a 15-mile training walk, don't eat it during the marathon.
Hydration is a balancing act. You need water, but you also need electrolytes (sodium, potassium, magnesium). If you only drink plain water for 7 hours, you risk a dangerous condition called hyponatremia, where your blood sodium levels drop too low. Most races provide Gatorade or Lucozade—drink it.
The Mental Game
The middle miles—13 through 20—are the hardest. The novelty has worn off. You’re tired. You realize you still have two or three hours to go.
This is where podcasts and music become your best friends. Or a walking partner. Having someone to complain to makes the time go by faster. Some people use the "mile marker" strategy. Don't think about the 26.2. Only think about getting to the next water station. Then the next one.
Practical Next Steps
If you're serious about this, here is your immediate to-do list:
- Check the Race Cut-off: Before you pay the entry fee, go to the race website. Look for the "Course Time Limit." If it's 6 hours and you walk at a 17-minute pace, find a different race.
- Get Fitted for Shoes: Go to a professional shop. Tell them you are walking a marathon. Don't just buy what looks cool.
- Start a Log: Track your miles. Aim for at least three walks a week. One short and fast, one medium, and one long, slow distance (LSD) walk on the weekend.
- Test Your Socks: Blisters are the #1 reason walkers fail to finish. Invest in moisture-wicking, seamless socks. Double-layer socks (like Wrightsock) are a godsend for many.
- Plan Your "Why": When it hurts at mile 21, you need a reason to keep moving. Write it down.
Walking a marathon is an incredible feat of endurance. It's not the "easy way out"—it's a different way through. Respect the distance, and the distance will respect you.