Many new runners express sentiments like "I want to run a marathon just to see what it's like" or "My friend just started running and already completed a 42km race, why can't I?" in online running communities and group chats.

According to coach Cao Giang, this desire is completely valid, as running a marathon is a worthwhile experience for anyone who participates in and enjoys running. However, runners should pause and assess their readiness based on the half marathon (21.0978km) milestone.

Two female runners in the 21km race at the VnExpress Marathon Ha Long 2025. Photo: VnExpress Marathon

Two female runners in the 21km race at the VnExpress Marathon Ha Long 2025. Photo: VnExpress Marathon

If a runner experiences any of the following during a half marathon: struggling from kilometer 16 onwards, finishing in a state of exhaustion, sustaining minor injuries, or needing several weeks of rest afterward, they shouldn't consider a full marathon yet. Similarly, if a runner finds an 18-21km long run challenging and can't maintain a consistent training schedule of three to four sessions per week, a marathon will likely be overwhelming.

A marathon (42.195km) can take four to six grueling hours without thorough preparation. Continuous exertion over such a long distance increases the risk of injury, especially if the runner hasn't built a sufficient foundation of strength and endurance through long runs or trains inconsistently.

Jumping into a marathon too soon can also discourage runners. Many people give up running altogether after their first 42km race due to exhaustion or lost motivation.

Coach Cao Giang advises that runners should only consider a marathon if they meet these four conditions:

- Running 21km steadily and comfortably, with quick recovery.

- Maintaining a weekly running total of 40-50km without injury.

- Understanding their body: knowing which type of tiredness is acceptable and which signals a warning.

- Establishing a consistent running habit with a plan, incorporating stretching and recovery methods, along with proper nutrition and sleep.

Coach Cao Giang during a run. Photo: Giang Me Chay & Trail

Coach Cao Giang during a run. Photo: Giang Me Chay & Trail

"Running a marathon isn't an insurmountable challenge, but it shouldn't be taken lightly either. To run 42km safely, enjoyably, and create positive memories, you need structured training and to listen to your body. If 21km still feels arduous, embrace it first before thinking about doubling the distance," says coach Cao Giang.

Nhat Tao