Not all runners who start a marathon manage to finish it. There could be several reasons for this, but the most common ones are inadequate preparation and improper distribution of efforts during the race.
There are also marathon runners who cross the finish line with great difficulty and find no joy in the experience. Meanwhile, enjoying the process is crucial if running is a hobby.
At the same time, finishing the marathon distance without excessive strain and with pleasure is possible. In this article, you will learn about the “magic mile” that has made tens of thousands of runners leave the distance before finishing, as well as:
- why it is difficult to run after a certain mile in a marathon;
- what percentage of marathon participants fail to finish;
- why a classic long run should typically be between 18 and 22 miles (30 and 35 km) when preparing for a marathon;
- and finally, how to finish a marathon successfully.
Contents
What Is the Hardest Mile of the Marathon?
It is impossible to give an unequivocal answer to this question as every marathon runner has a unique experience.
Some runners may hit the “marathon wall” at the 18th mile (30th km), while others may experience it at the 22nd mile (35 km). And some may see signs of “bonking” after the 13 miles (21 km) and a few kilometers later feel fatigued.
Summarizing the majority of feedback about the marathon, the 20th mile (32nd km) is typically considered the most challenging part of the race. This is an average number that runners should keep in mind.
It is more correct to speak not about a specific mile, but about a range where you may hit the “marathon wall.”
It typically occurs between the 18 and 22 miles (30 and 35 km) of a race, however, it can vary depending on individual factors such as preparation, physical condition, as well as where and when a marathon takes place.
Each case is different, therefore, the effects of the “marathon wall” also vary.
As a rule, a more or less prepared runner can maintain a steady pace throughout most of a marathon, before feeling the signs of the “wall” that makes the same pace seem difficult. Mentally, the race also becomes more challenging.
The Cause of the Marathon Wall: a Physiological Explanation
There is a scientific explanation for the sudden change in feeling in the last third of the marathon. This is due to the depletion of glycogen reserves in the body, which has been the source of energy for running up until this point.
However, this doesn’t mean that you have completely run out of energy.
Once glycogen stores are depleted, the body switches to fat metabolism, which means it starts converting fat into energy. This process is much slower compared to glycogen metabolism, causing fatigue to set in.
To better prepare for the “marathon wall” and minimize its effects, it’s important to understand its reasons.
This knowledge will help you keep a proper high-carbohydrate diet before the marathon and maintain carbohydrate reserves during the race.
By being aware of the challenges ahead, you can better maintain your energy levels and keep your spirits up during the marathon.
5 Other Reasons Why Finishing a Marathon is Difficult
Empty glycogen stores and the inability to cope with the resulting condition are often the reason for quitting a marathon or significantly slowing the pace, even to the point of walking.
But there are several other reasons why a person risks not finishing his or her marathon or performing slower than expected.
Here are the top five reasons.
1. Lack of experience
With the increasing popularity of marathons, more and more inexperienced runners are taking on the challenge.
While some have been training specifically for a marathon for a long period, many others have only been running for less than a year.
Beginners in a marathon often lack the necessary running experience to handle the race.
They may start running a marathon inspired by the bravery of others and seek to prove that they can complete the distance as well.
However, halfway through the race, the initial excitement gives way to the running routine. With 13.1 miles (21 km) remaining, finishing the marathon becomes a hard challenge.
At around the 18th mile (30 km) mark, runners often hit the notorious “marathon wall,” causing the race to turn from a test of endurance into a grueling struggle.
Tip: Only attempt to run a marathon when you already have experience with half marathons and have trained according to a comprehensive marathon program.
2. Lack of Preparation
Being a seasoned runner and having experience in running half-marathons, marathons or even ultra marathons does not exempt you from proper preparation.
You may believe that your experience from past races would give you an edge in running another marathon. But, without proper preparation specifically for a marathon, all that experience will count for nothing.
Every training session, especially long runs, matters in your preparation, and a lack of training can play a cruel joke even on experienced runners.
So no matter how many marathons you have finished—5, 10, or more—don’t underestimate the importance of preparing properly.
Related: 35 Common Running Mistakes and How to Avoid Them
3. Improper distribution of efforts on the course
You may be well-prepared for a marathon, but all your preparation will go to waste if you give in to the initial excitement and start running too fast from the beginning.
Be serious about the target pace that you choose to finish the marathon distance. Consider the pace at which you ran during your control training a month before the race.
It should be a pace that allows you to complete a marathon without losing speed. If you attempt to run faster, you’ll likely hit the infamous “wall.”
4. Bad weather conditions
Unpredictable and extreme weather conditions can often be the factor that leads to a DNF (Did Not Finish).
This can even occur with professional runners who have years of training and competition. For example, the cold and rain of the 2018 Boston Marathon, made 23 elite runners quit the race.
That’s when a Japanese amateur runner Yuki Kawauchi became the winner.
Another example is the 2019 World Athletics Championships in Doha, Qatar.
The air temperature at the time of the women’s race was 88 degrees Fahrenheit with a humidity of 74%. This resulted in 28 of the 68 women’s marathon participants not finishing, and the winning time of 2:32:43 being the worst in the history of the World Championships women’s marathon.
5. The body says “Not today”
Unfortunately, this can also happen even if you are fully prepared. A sudden illness, food poisoning, restless night due to excitement, blisters, or other physical issues may become an obstacle to finishing the race.
In short, there may be times when things don’t go as planned, and this can happen to anyone.
How Many Runners Don’t Finish Marathons, and What Happens to Them
It is important to note that a DNF record next to a runner’s name does not provide a comprehensive explanation.
It’s easy to make quick judgments, but the truth is, each runner has a unique reason for discontinuing the race.
Some runners fall ill during the course, others hit the “wall” and stop striving for the result, and for some, the run simply didn’t go as planned and they choose to end it rather than torture themselves.
Now let’s take a look at the official statistics of participants.
According to the International Institute of Race Medicine (IIRM), approximately 1.1 million runners finish marathons every year, which is about 0.01% of the world’s population.
Approximately 1% of those who start a marathon do not finish it.
Although the percentage is quite low, it still shows that, for instance, at a big race such as the New York Marathon with 50,000 participants, about 500 of them failed to finish.
And a little more of a sad statistic: on average, there is one death per every 100,000 marathoners due to a heart attack, and nearly 50% of these incidents occur on the last 2 km of the marathon.
This should once again serve as a warning to potential marathon runners not to neglect a quality medical examination during their preparation for the race.
For those who are unable to finish the marathon race within the time limit, typically set at six hours, or who decide to quit along the way, there is a special bus. It is called various names such as “sweeper bus,” “broom wagon,” or “catcher car.”
Not all races provide such a bus for runners who do not finish or finish beyond the time limit, but in the practice of large marathons, it is included in the package of services. For some, the “sweeper” is a symbol of personal defeat, while for others, it is a lifesaver.
Why Run 30 km During Marathon Preparation
Runners determine their own interpretation of the term “long run” based on their experience, physical fitness, and course characteristics.
However, in most marathon training plans the longest training sessions are between 30-35 km. As we previously mentioned, these kilometers are considered the most challenging part of the marathon.
It becomes evident now why preparing for a marathon involves running long distances of 30-35 km.
If a runner can complete such a distance confidently without experiencing any signs of hitting the “wall,” a marathon itself should not seem as intimidating.
So, why is a long run important?
- Most importantly, the body adapts to using fat as an energy source since there won’t be enough carbohydrate stores to last the entire marathon.
- A person becomes mentally adapted to running for a long time.
- The brain and nervous system become better at sending signals to the muscles;
- The body becomes better adapted to difficulties.
In addition to these, a long run trains endurance for long distances, makes joints, ligaments, and muscles stronger, and helps the body learn to withstand the hard work for several hours.
What Science Says About the Standard Marathon Training
Researchers have also shown interest in the question of the distance of long marathon training.
A meta-analysis published in 2020 showed that running 20 miles (32 km) can help predict your marathon finish time, and more training runs at the same distance lead to a faster finish time.
The control training, where you do a long run, training your target pace for the marathon, is usually done about a month before the start.
After this, no more intense training sessions should be scheduled in this preparation stage, as the body needs to recover and conserve energy for the upcoming competition.
8 Tips for a Successful Marathon Finish
1. Don’t rush to register for a marathon
Take enough time to prepare your body for such a serious challenge. Start with achievable goals – 5K race, then 10K race, and a half-marathon.
Only after completing this “ladder,” you can prepare for a marathon.
2. Run an adequate volume
For most people, three runs a week are not sufficient preparation for finishing a marathon successfully.
It’s important to train regularly with a combination of long runs, strength training, and general physical preparation.
The average weekly running volume during the preparation should be at least 50 km (31 miles). During “light” weeks, the volume may be around 40 km (25 miles), while “heavy”weeks can reach up to 70 km (43 miles).
However, some runners may opt for even higher volume training, depending on their goals and individual characteristics. For some, achieving high-performance outcomes may still be possible with a lower running volume.
3. Avoid attempting to run a full marathon distance during the preparation period
When preparing for a marathon, it’s best to steer clear of runs that are 25 miles or longer.
This kind of training is usually performed only by highly experienced marathon runners and is almost pointless for others. Such a long run would significantly increase the time needed for recovery.
Moreover, you risk missing the main race you have been preparing for or running it being exhausted. Follow the rules of long-distance running mentioned above.
4. Set achievable goals
As an athlete and a person, you may be highly ambitious. However, if you set unrealistic goals for a marathon, they will destroy you.
Instead of achieving a reasonable outcome, you may end up with a far less impressive result, or even drop out of the race and feel unwell.
Set a goal that corresponds to your level of readiness and your state before the start. If you want to run faster than your physical condition allows, you will likely hit the “wall.”
Choose a steady pace for the entire distance.
5. Start running easily
At the starting line, the thrill and adrenaline can tempt you to speed up your pace, especially when surrounded by other fast runners.
However, it’s important to resist the urge and stick to a pace that you know you can sustain for an entire marathon. This is not a short 5K race, but a marathon – 26.2 miles of running ahead.
Run it at a steady pace from the start to avoid regretting later on.
If, after the 18th mile, you feel full of energy and ready to pick up the pace, you can increase your speed.
Using a negative split strategy is not only good for your performance, but it can also benefit your overall well-being by allowing you to finish the race strong and full of energy.
6. Eat and drink on the course
Drink plenty of water, even if it’s more than you feel you need.
Take carbohydrate gels or other food you brought with you and don’t forget to replenish your electrolyte balance with special tablets or isotonic drinks.
Fuel up every 30 minutes or so during the race to keep your energy levels high.
It is also important to consume a large amount of water and electrolytes the night before and in the morning before the race.
7. Run in proven clothes and shoes
Clothing and running shoes that you wear to a marathon should be tested during training runs. The same goes for belts or bags, depending on what you use.
One of the basic principles of completing a marathon is “nothing new,” which goes for both gear and nutrition. Follow it to avoid unpleasant surprises.
8. Avoid “all or nothing” thoughts
Having overly ambitious goals and expecting the best-case scenario can negatively affect your emotional state.
If your race plan is no longer feasible, accept the situation, slow down the pace, and continue moving toward the finish line if you are feeling okay. If you finish the marathon, it will still be a great accomplishment.
At the same time, if you feel the need to take a walking break at times, do so. It will help you recover and continue running.
Conclusion
Quitting a marathon takes a lot of bravery. The same goes for when a runner decides to take a break from running and walk the rest of the distance after hitting the “marathon wall.”
It can be challenging to accept that you can’t achieve your original goals, but if you choose to slow down and not push yourself too hard, the feeling of accomplishment at the finish line will be priceless.
However, if you have decided not to finish a marathon, don’t be quick to quit running altogether. A marathon is not a regular run, it requires both mental and physical preparation.
Even if you have a DNF on your record, you can still learn from the experience and apply it in the future.
Here are some steps to consider:
- identify problems (what went wrong) while they are still fresh in your memory, or consult with running experts or coaches;
- make sure you don’t have health issues;
- choose a realistic next goal and start training for it properly;
- and, finally, run your first successful marathon.
Don’t let failures stop you. They happen to everyone and are an integral part of sports.
