You Can Run a Marathon Without Training

Question

Running a marathon is an incredible feat, and one that many of us will likely never do because of the strain and the months of training required. However, this claim introduces the idea of skipping all that hard work and hoping right into the race. While it is possible to run a marathon without training, the real question is whether you should. And according to professionals, the answer is a strong absolutely not.

In an article from the Marathon Handbook, Running Coach Amber Sayer references concerning videos about running a marathon with no training and the interest that has sprouted from them. She explains how challenging a marathon can be without the recommended several months of raining, and the greater issues. She claims novice runners can put stress on their kidneys, provoke muscle tissue, and are at risk of running-induced injuries (knee pain and stress fractures).

Sayer recommends beginners run for 6 months to a year before even starting marathon training. She also invites runners to do a half-marathon before starting to train for the full thing. While it’s possible to run a marathon without any training, it’s not recommended. If you really want to run a marathon, it seems best thing to do is throw those running shorts on and turn on the treadmill.

Answer 1

This is technically true, however it is dangerously misleading. While it may be physically possible for certain people to complete a marathon with no prior training, medical professionals and experienced runners say that there are serious health and safety risks. The Marathon Handbook, written by a certified running coach states that it is, '..not safe or recommended" https://marathonhandbook.com/running-a-marathon-without-training/.  Also, according to OC Marathon, “running a marathon without proper training puts significant stress on your muscles, tendons, ligaments, and joints.” This can lead to muscle strain, stress fractures, and other running related injuries. https://ocmarathon.com/can-you-run-a-marathon-without-training-2/. In addition to this, running a marathon without training can harm motivation as well as harming your body. Runners who attempt a marathon with no training often experience extreme pain and disappointment, leading to mental burnout and reluctance to participate in other athletic events. Outside Magazine interviewed two women who completed a marathon with no prior training other than relying on their past careers as D1 collegiate athletes. They shared that , "... I experienced probably some of the worst pain I’ve ever felt in my lower body" and, "The worst part for me was my feet. I didn’t get to 100-percent pain-free walking until nine days later, and my legs came back to 100 percent about five days later". https://www.outsideonline.com/health/training-performance/no-training-marathon/. To conclude, it is possible but it is very dangerous and this claim is misleading. 

Answer 2

While you can run a marathon without training, all the professionals say you should avoid it at all costs. Marathon training usually takes months, so the thought that you could run a marathon with no training under your belt, and not expect some physical repercussions is insane. I found a couple articles, most of them consisting of news interviews with people who did just this and marathon bloggers strongly advising against this. The first source that I found is an Outside Magazine interview with two women who ran the Chicago Marathoon with absolutely no training. One of the runners stated that she couldn’t walk for 9 days without pain in her feet because of the marathon. This is to be expected when you run 26.2 miles when you haven’t ran in years. The next article I found was a blog like website that clearly expresses the mental and physical side effects of running a marathon without any training. The most interesting things that I learned is that besides all the physical injuries that can happen, you can get mental burnout. This means that you are less likely to compete in a marathon later in life, because you had a bad experience in the one you ran with zero training. This blogger has been running since they were ten years old, but goes on to explain that you don’t have to be running for that long to compete. The blogger argues that you should train for at least 6-12 months. They prefer that you compete in a half-marathon before you do a full marathon, just to get a feel for how long the distance truly is. While you can run in a marathon without any training, it is highly suggested that you don’t for many reasons.

Sources:

Outside Magazine Interview

Marathon Handbook Blog

Answer 3

This claim is misleading. The article from Marathon Handbook included in this claim states that it is "technically possible" for healthy adults to finish a marathon without training, but is not safe or recommended. A healthy adult may be able to walk a marathon or even jog a six or seven hour marathon with little to no training, but in terms of actually running and finishing an hours long marathon, it can lead to high risk of injury, muscle soreness, and overall disappointment, "if not worse." The article emphasizes, "We do not endorse running a marathon without proper training."

The article also makes sure to cover the risks of running a marathon not having received adequate training, including: increased risk of myocardial fibrosis (the buildup of scar tissue in the heart muscle which can make it harder for the heart to pump blood effectively), increased risk of running-induced injuries such as knee pain and stress fractures, stress on the kidneys, damage to DNA and muscle tissue (red cell breakdown, skeletal muscle cell damage, increased cortisol, blood in the urine, etc.), and mental burnout. Since most experienced marathon runners train for 3-6 months leading up to a marathon, those who have no experience are more prone to these health risks. The author implores beginners to "respect the marathon distance and go through a proper training plan." (Marathon Handbook).

OCMarathon, the official site for the Hoag Orange County Marathon Running Festival, also states the risk of running a marathon unprepared, highlighting risk of muscle strain, dehydration, exhaustion, and injury. The article however, also includes benefits for running a marathon with proper training: improved endurance, improved strength, and improved fitness. (OCMarathon).

Answer 4

This claim is highly inaccurate and misleading. This claim doesn't mention the risk of running a marathon without proper training. The most common injuries associated with running marathons, according to Half Marathon, include "shin splints, knee pain, and stress fractures." These injuries are only more likely to occur if a participant doesn't properly train before the marathon. Running a successful marathon is much more than just a simple run, according to OCMarathon. A marathon is "a significant mental and physical challenge." Due to this, participants should train and build endurance before competing in a marathon to reduce the risk of injury. 

However, these websites showcase the importance of training before attending a marathon, but they never claim that you are unable to. It is very possible to run a marathon without training, but it is not recommended for an individual's mental and physical health. 

Sources: https://www.halfmarathons.net/can-you-run-a-marathon-without-training/

https://ocmarathon.com/can-you-run-a-marathon-without-training-2/

Comments

Good point. I like how you used multiple sources and explained the context clearly. This makes the claim easier to understand.

Answer 5

Yes, you can technically run a marathon with no training. Should people do that? Absolutely not. This claim is very misleading, and if people don't do the proper research regarding marathon training it could most likely cause them quite a bit of harm. This article that was provided gave some very good points about why you shouldn't run a marathon. Like the various different physical injuries it can ensure and even the mental side affects it can cause. 

I decided to do some research some injuries that are most common for professionally trained marathon runners. In this article, it is visually shown with a diagram the likely-hood of a regular person getting running related injuries and the likely-hood of a marathon runner getting running related injuries, and the difference is very substantial. Each injury was at least 20 times more likely to occur for a regular person verses a marathon runner, the highest being foot injuries with 89 times more likely for the average person to face. So with that being said, no one without marathon training should run a marathon because of it's high injury risk. 

https://pmc.ncbi.nlm.nih.gov/articles/PMC8500811/#sec0008

Comments

This was a great fact check! I wish you would have added an example of an injury or an incident that has occured to make it more persuasive but overall very informative.

Answer 6

Hello Charlotte, 

Before I get into this, I wanted to state my opinion. I believe that training before a marathon is a very good idea, since if you aren't prepared enough, you can get seriously injured. Ways to train for a marathon include stretching, strength training, running, etc. According to "OC Marathon" running a marathon without proper training can be very risky. They stated, "Running a marathon without proper training puts significant stress on your muscles, tendons, ligaments, and joints. This increased stress can lead to muscle strain, resulting in various complications and discomfort during and after the race." Another reason not training before a marathon can be risky is the risk of deydration. Running a marathon exretes lots of sweat which you need to replenish by drinkig plenty of water. People who choose to run a marathon without the proper training might not realize how much water they need to replenish themselves. Risk of Exhaustion is another huge factor is why proper training is necessary to run a marathon. Exhaustion is when a person doesn't prepare enough like not eating enough before the race. It is important to eat enough calories and healthy food before running a marathon because your body needs food to produce energy and have something to burn off while running. In conculsion, I don't beilive it would be a smart idea to try and run a marathon without proper training because it can pose serious risks to your health. 

Source:

Erwin, Madison. “OC Marathon.” OC Marathon | OC Half Marathon & 5k | Orange County, CA, 11 Apr. 2023, ocmarathon.com/can-you-run-a-marathon-without-training-2/.

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Comments

I like how you gave your opinion as someone can get very injured without proper training, especially with no experience. Great fact check, you listed many possible injuries that can occur if someone does not prepare properly for a marathon.

Answer 7

The claim that you can run a marathon without training is misleading. Technically, some people have completed marathons with little or no preparation, but these are extreme exceptions rather than the rule. Most experts agree that attempting a marathon without training carries serious risks, including muscle strains, joint injuries, and even stress fractures. Beyond injury, the cardiovascular and metabolic demands of running 26.2 miles can lead to dehydration, exhaustion, heart problems, and sometimes even death in untrained individuals. While it’s technically possible, completing a marathon without training is dangerous, and proper preparation is essential for both performance and safety.

• OC Marathon

• RaceID

Answer 8

While it's technically possible to run a marathon without any training, it is strongly advised that you do not. A study published in the National Library of Medicine in 2020 states that inexperienced runners are twice as likely to get injured compared to experienced runners. In addition, an article published by the National Personal Training Institute details the risks of running without training, such as loss of bone density, recurrent upper respiratory infections, and permanent heart muscle scarring. Also, the source for the "You Can Run a Marathon Without Training" came from TikTok videos, which is not a reliable source of information.

National Library of Medicine Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC7856562/

National Personal Training Institute Article: https://nationalpti.org/risks-running-without-proper-training/

Comments

Nice work finding academic research studies to support your fact-check.

Answer 9

While it is true you CAN run a marathon without training, the source provided states the multiple reasons why professionals advise against it. The provided article from Marathon  Handbook (https://marathonhandbook.com/running-a-marathon-without-training/) states in the first few paragraphs in, "Running a marathon with zero training is not safe and can put you at risk for injuries and other problems." If not properly conditioned, you set yourself up for extreme repercussions including but not limited to, "knee pain and stress fractures", "stress to the kidneys", and even "cellular damage". 

Answer 10

The claim that it is possible to run a marathon without training is not necessarily true. A blog written by a woman who completed a marathon claims that she was able to run it without training. https://www.reddit.com/r/running/comments/17uop0r/i_ran_a_marathon_without_training_and_did_not_die/

However, she also mentioned that she regularly ran about 20 miles a week and maintained a pace of 5 minutes per kilometer before participating in the marathon. The comment section of her blog was filled with critical responses pointing out that completing a marathon without training might only be possible for someone who already leads an active lifestyle like her.

Another article argues that attempting to run a marathon without proper training can severely harm the body and negatively affect one’s mental health. What is important for marathon running is not only building physical strength but also developing mental resilience. Can You Run a Marathon Without Training? – Runnin’ for Sweets