Common Marathon Myths Debunked

7 August 2025

Running a marathon is a dream for many and a bucket-list item for others. But with every dream comes a fair share of hearsay, half-truths, and full-blown myths. If you've ever told someone you're training for a marathon, chances are you’ve heard an earful: “Isn’t that bad for your knees?”, “You have to be super fit to even attempt it”, or the classic “You’ll totally hit the wall, just wait.”

Sound familiar?

Well, you're not alone. The world of marathons is filled with legends and misinformation that can be more intimidating than the 26.2-mile course itself. Let's break it all down, myth by myth, and give you the actual lowdown. Whether you’re considering your first marathon or you’ve laced up for a few already, it’s time to toss the myths out the window.

Myth #1: You Have to Be an Elite Athlete to Run a Marathon

Let’s start with the biggie. Many folks believe that marathons are only for the lean, mean, super-speedy machines you see on TV. You know, the ones flying past in singlets and barely breaking a sweat.

Truth: Nope, not even close.

Marathons are for everyone—whether you’re 18 or 80, seasoned or just starting out. The vast majority of marathoners aren’t elite runners. They're everyday people who train gradually and show up with a goal: finish the race. Some walk, some run, some do a bit of both. There’s a spot at the starting line for anyone willing to put in the work.

Your pace doesn’t define you. Your commitment does.

Myth #2: Running a Marathon Will Destroy Your Knees

Ah yes, the knee myth. It’s probably the most common fearmongering line out there. You might even get it from well-meaning friends or family members.

Truth: Running smart won’t wreck your knees.

Studies have actually shown that recreational runners have healthier knees than non-runners in the long run. It’s all about proper training, wearing the right shoes, and not overdoing it. Sure, overtraining or pre-existing issues can cause problems, but the marathon itself isn’t some evil knee-destroyer. Respect the process, train gradually, and your joints will thank you.

Myth #3: You Have to Run Every Day to Train

This one's a doozy, especially for beginners. Some people assume marathon training is like selling your soul to running—every single day, rain or shine.

Truth: Training smart beats training nonstop.

Most marathon training plans have you running about 4-5 days a week. The rest of the time? Rest and cross-training. Your body needs time to recover in order to get stronger. More isn’t always better. Think of rest days as part of training, not a break from it.

And hey, cross-training like swimming, biking, or even yoga can keep you strong while giving those running muscles a bit of a breather.

Myth #4: Carbo-Load the Night Before… And You’re Good

"Just eat a giant plate of pasta the night before and you'll be set!" Sound advice or well-meaning nonsense?

Truth: Carb-loading is a bit more strategic.

Yes, carbs are your marathon fuel. But that doesn’t mean one monster meal the night before is the magic bullet. True carb-loading usually happens over the course of 2-3 days before the race, gradually increasing your carbohydrate intake while tapering mileage.

And stuffing yourself the night before? That can lead to discomfort, indigestion, and a less-than-awesome morning on race day. Keep it balanced and familiar. Your stomach will appreciate it at mile 20.

Myth #5: You’ll Definitely Hit the Wall

If there’s one horror story every new runner hears, it’s the mystical “wall”—that point in the race where your body apparently just gives up and turns to jelly.

Truth: The wall is real, but it’s not inevitable.

Hitting the wall usually happens when your glycogen stores run out. It's like your car sputtering when it's nearly out of gas. But here's the kicker: with proper training, nutrition, hydration, and pacing, you can avoid the wall entirely.

It’s all about preparation. Marathon training teaches your body to burn energy efficiently and helps you gauge your pace so you don’t crash and burn before the finish line.

The wall? It’s a guest you can uninvite from your marathon party.

Myth #6: You Must Run the Entire Marathon—No Walking Allowed

Many believe walking in a marathon is a sign of failure. That if you walk, you somehow didn’t "really" run a marathon.

Truth: Walking is not only acceptable—it can be strategic.

Plenty of successful marathoners use run-walk methods. Programs like Jeff Galloway’s are built around it. And guess what? Some runners using these methods finish faster than ones who try to run the whole way and burn out.

Pacing isn’t about pride—it’s about finishing strong. There’s absolutely no shame in taking walk breaks. Listen to your body and adjust accordingly.

Myth #7: You’ll Lose a Ton of Weight Training for a Marathon

Here’s a surprising one. You might think all those miles mean the pounds will just melt away. Easy, right?

Truth: Not always.

While running burns a lot of calories, marathon training also makes you hungry—really hungry. Many runners end up eating more than they realize, and it’s not uncommon to see little to no weight change during training. Some even gain a bit, and that’s totally normal.

Your body is building endurance, muscle, and strength. So, redefine success. Focus on performance over pounds.

Myth #8: You Can Skip Strength Training—Running Is Enough

A big mistake marathoners make? Neglecting strength training. After all, running’s a full-body workout… right?

Truth: Strength training is your secret weapon.

Incorporating strength work 2-3 times a week can help prevent injury, improve posture, and give your muscles the support they need to go the distance. We're talking squats, lunges, planks—nothing too fancy, but super effective.

Think of strength training as building the scaffolding that holds your running house together.

Myth #9: You Need Fancy Gear to Be a “Real” Runner

You’ve seen the ads—$200 running shoes, high-tech watches, compression socks, hydration vests, energy gels that sound like science experiments.

Truth: You don’t need to break the bank.

At the core, all you really need is a good pair of shoes that fit your feet and some comfortable running clothes. The rest? Nice to have, not must-haves. Don’t let gear envy hold you back.

Focus on consistent training, not flashy gadgets. Trust me, no one at the finish line cares what watch you’re wearing.

Myth #10: You Have to Finish in a Certain Time to Be a “Real” Marathoner

This one grinds my gears. There’s this unspoken rule out there that unless you finish under 4 hours (or some other arbitrary number), your effort isn't legit.

Truth: Time doesn’t define your marathon.

You ran 26.2 miles. That’s a feat, no matter how long it took. Whether you finished in 3 hours or 7, you endured, persevered, and crossed that finish line.

Time goals are personal, and sure—they can be motivating. But they don’t determine your worth. Finishing is what counts. Period.

Bonus Myth: You Have to Be Young to Start Running Marathons

Worried you missed the window? Maybe you think it’s “too late” to start running marathons.

Truth: It’s never too late.

Thousands of runners pick up the sport in their 40s, 50s, 60s—even beyond. In fact, many veteran marathoners improve with age due to patience, discipline, and smarter training.

Your age might affect your pace and recovery time, but it doesn’t determine your potential. Your mindset does.

Wrapping It All Up

So, there you have it—ten marathon myths thoroughly debunked. If your head was swirling with doubts, I hope we’ve cleared the fog. Marathons are ultimately a mental game. Yes, they require training, discipline, and effort. But they’re also about discovering what you're capable of.

And now that you know the myths aren’t true, what’s holding you back?

Lace up those shoes. Set a date. Start slow. Stick with it. And remember, the finish line is just the cherry on top—your journey is the real victory.