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When I ran my first marathon it was done on an off-road track. The race had been canceled a few days before but I chose to run anyway. Safe to say, it was pretty painful. I hadn’t bothered to warm up before running and I hit the wall during the 15th mile. But this left me wondering, does running a marathon always hurt?
Running a marathon is generally considered somewhat painful. The pain that runners experience can be caused by several factors including both controllable and uncontrollable factors. Examples include not taking the time to stretch or warm up properly, pushing yourself too hard, and not wearing the right gear.
Ok, so we know that marathons hurt. But that doesn’t mean you should give up now. By asking ourselves what kinds of things contribute to marathon pain, as well as taking the right steps to avoid them, we can get ready for marathon pain and maybe even push through it.
What Causes Marathon Pain?
There are lots of different things that could make a marathon feel painful. Some people might chalk this up to poor preparation and not stretching properly, others might say that marathon pain comes from wearing the wrong clothing and gear, and some might simply believe that a marathon is difficult by nature.
To get an accurate answer, I asked 106 runners what they thought was the main reason that runners felt pain during a marathon, and the results were pretty cool.
| Reasons Why Marathons Hurt | % Votes From Runners |
| Not Preparing Or Stretching | 12.3% |
| Pushing Too Hard | 6.6% |
| Incorrect Clothing | 0.9% |
| None Of The Above, Marathons Are Just Hard On The Body | 80.2% |
The results are in, and I think it’s fair to say that we have a top contender. But it’s probably a good idea to explore each of the reasons in further detail.
Not Preparing Or Stretching
Showed up as the second main reason people think a marathon can be painful. Running more than 26 miles is no easy task and so preparing for this distance is crucial if you want to avoid any nasty injuries and similar shortcomings. Preparing for a marathon is especially important to do in the 24 hours leading up to race day. However, preparation as a whole should start around 16-20 weeks before you plan on running because this is usually the period of time you need to follow a standard beginners training program. Hey, if you’re interested in learning more about how long it takes a beginner to train for a marathon, check out this article.
Typical examples of poor preparation for a marathon include not eating the right foods, not training enough ahead of time, not getting a good night’s sleep before race day, and not bringing the right essentials on your run (for info on running essentials, check out this article.)
Stretching is done to help lengthen the muscle and improve flexibility. A lot of professionals advise that your time is better spent “warming up” rather than stretching. Regardless of what you choose to do, it’s important to make sure the muscles are ready.
Pushing Too Hard
I was honestly surprised that only 7 out of 106 runners found that pushing too hard was what made marathons painful. When I ran my first marathon, I was really worried about burning myself out too early on. To combat this, I figured that I needed to run around 8:30 minutes a mile if I wanted to finish at my desired time (under 4 hours). So it’s weird to think that other runners don’t see burnout as a leading issue.
When beginning a marathon you are likely to feel excited and motivated. This is great for getting you going, but you’re going to be running for a long time. Not reigning it in early can lead you to hit the wall, which is basically where a runner feels as if they can’t go on any further after all their glycogen stores have depleted. For more information on hitting the wall, check out this article. Hitting the wall can be very painful for runners and comes with symptoms ranging anywhere from fatigue to hallucinations.
In addition to hitting the wall, pushing too hard can also result in some pretty nasty injuries including torn muscles shin sprints. Check out this article on running through injury and managing pain to find out more about how to deal with these kinds of problems.
One of the best ways to handle pushing too hard during a marathon is to set some kind of a pace. Studies show that running at the same steady pace throughout an entire course of a marathon can have a great impact on your overall time. So next time you feel like sprinting that first mile, keep your pace in mind.
Incorrect Clothing
With the least number of votes, only 1 person believed that wearing the wrong clothing was a reason why running a marathon could be painful. This isn’t surprising because I’ve seen marathon runners in the past dress up as mascots for charities, however, there are still some ways that running clothes can become painful for marathon runners.
The following are just a few examples of how wearing the wrong clothing can create pain for marathon runners:
- Running Socks- As the protective layer between foot and shoe, socks are often underestimated when it comes to running. Wearing socks that aren’t waterproof, cushioned, or breathable can create some painful situations for runners including bruising and blistering as the feet rub against the inside of the running shoe. For more information on how to find a GOOD pair of running socks, check out this complete guide.
- Running Shoes- Ok, so they are more gear than clothing, but running shoes can’t go unmentioned as they are the most important kit for any runner to bear in mind. The wrong pair of running shoes can cause huge problems for runners’ feet including injuries, blistering, and potentially even fractures. The best way to find a pair of running shoes that are right for you is to head over to a professional running shop for an expert’s opinion. If you’re already in a situation where your running shoes are hurting your feet, then this article might come in handy.
- Tops & Bottoms- Shirts, shorts, tracksuit bottoms, running jackets, you name it. The clothing garments that runners wear on the top and bottom halves of their bodies can make or break how much you enjoy running your marathon. Whilst runners don’t need to break the bank when it comes to expensive running clothing, wearing apparel that wasn’t designed for running has the potential to become painful during a marathon.
Unnecessary weight, restrictive, and un-breathable materials that don’t offer at least some water resistance can make you run slower and leave you with blisters, chafing, and an overall uncomfortable feeling. To combat this, make sure you are wearing running-specific clothing made from materials like Nylon or Polyester. For more information on specific types of running clothing, check out this guide to running shorts and this guide on running jackets.
None Of The Above, Marathons Are Just Hard On The Body
I suppose you could say that the reason this point got the vast majority of votes (85) is that it’s a little ambiguous. Marathons being hard on the body could mean many different things. It could also mean that it’s a collection of all of the points above rather than just being one thing.
Runners must remember that marathons are meant to be difficult and probably painful by their very nature. I mean, the story goes that the first person who ever ran a marathon died. The leading reason why marathons are hard is that your body isn’t designed to store up enough normal energy to complete this distance. This goes back to my point about pushing too hard and hitting the wall. Whilst there may be lots of contributing factors, we should expect that there will be some kind of pain through a marathon. Otherwise, it wouldn’t be a marathon!
Can Pain Stop Your Running A Marathon?
So we know that a marathon typically comes with some kind of pain. But is it enough to stop you from finishing?
As a general rule, pain is something that can be overcome within a marathon. However, certain types of pain should not be ignored. If you experience pain that could be a sign of something serious such as a heart attack or broken bone, you should stop running immediately.
The normal kinds of pain that we experience during a marathon could also cause you to stop running but this very much depends on the individual. Studies even show that the outcome of a marathon can depend on the pain threshold of a runner. The level that you experience pain in a marathon can come down to things like intensity, training, experience, and effort.
Can You Take Pain Killers During A Marathon?
Marathon runners can consider taking over-the-counter pain killers to help relieve acute kinds of pain. It’s important to remember that some kinds of pain killers, such as anti-inflammatories could potentially leave you feeling sick as a side effect.
Certain over-the-counter medications such as ibuprofen are best taken with a meal. It’s often rare that you will have a filled stomach whilst running a marathon so paracetamol is much more acceptable. If you do want to take ibuprofen to relieve marathon pain, this may be better done before or after the marathon.
How Do Runners Manage Pain During A Marathon?
When it comes to managing marathon pain there are a number of different tips and tricks you can follow. Examples include the following:
- Mental Tricks- There are several different mental strategies marathon runners use to take their concentration away from the pain. Whilst some runners will use things like music and audiobooks to think about something else, other runners will do their best to focus on the moment. Both methods have their advantages and disadvantages, but the best thing to do is pick a method and stick with it.
- Plasters, Tape, and Bandages- Protecting areas of your body that have been or are likely to become injured is a great way to avoid any unnecessary pain. For example, many professional athletes will deliberately put tape up the back of their knees before a marathon to lift the skin and increase blood flow and circulation.
- Taking Breaks- You might not like to hear it, but sometimes the only option is to stop for a few seconds and give yourself some time to rest when experiencing marathon pain. Runners can use this time to take a breath and assess the situation.
How Long Does Marathon Pain Last After Finishing?
We’ve mostly been focusing on pain during a marathon, but it’s worth noting that pain can last for a while after finishing too.
As a whole, runners are likely to feel some pain and discomfort anywhere from a few days to a few weeks after running a marathon. This pain can be down to anything from picking up an injury during the marathon to stiff joints, and DOMS (Delayed Onset Muscle Soreness).
The best way to manage pain after running a marathon is usually to take time off. Most experts say that you shouldn’t do any running for a week after your marathon, and then any running sessions should be slow and steady over the next 2 week period.
