“For most athletes, even elites, racing two high-level marathons a year, between the buildup, the race itself and recovery afterward, is a big ask of the body and mind,” he says. “Two a year is all most people can handle if they're committed to training properly, performing optimally and recovering adequately.”
If I'm really pushed to give an answer I would say that once every 4 weeks is ideal for big efforts for distances from 5k to half marathon and two or perhaps three per year for marathons. Races are fatiguing and take time to prepare for and to recover from.
Experts suggest that runners should aim to race no more than two marathons per year to avoid physical exhaustion and injuries.
Two per year allows for a full training and recovery cycle to optimize performance and reduce injuries. This is why you don't see the elite runners racing more than two marathons in a year.
How often should I race? The conventional wisdom is that a well-trained runner with a solid fitness base needs at least 12 weeks to peak for an event. Assuming four weeks of easy, no-stress running between key races, that gives you about three “A” races per year, with a one-month off-season.
Running is one of the best things you can do for your body, and running 5k every day is enough for most of the general physical and mental benefits of running without some of the potential downsides of overtraining or over doing things.
5K is such a short distance (remember, it's only 3.1 miles – 25-40 minutes for a lot of you). It doesn't take much out of you, or demand much time from your weekend plans. So yes, you could race 5K every week (this is what Parkrun was designed to offer).
The longevity of long-distance runners is marginally higher than for those who run shorter distances. Wrestlers live longer than boxers. There's no difference in longevity within field events.
Yes, it is possible to run another marathon within a few months of your first. Make sure you take the first four weeks post marathon easy and focus on recovery. Follow a reverse taper and gradually build up your mileage, keeping your effort level (intensity) easy.
Marathons 3-Weeks Apart. It is certainly possible to run two marathons three weeks apart. Many runners have done it. And it can be done by running both hard; both easy; or one hard and the other easy.
What percentage of the world's population has run a marathon? According to RunRepeat, approximately 0.05% of the United States population has completed a marathon. Throughout the world, about 1.1 million runners finish a marathon each year. That equates to approximately 0.01% of the global population.
Running two marathons in one month is certainly achievable if you prioritise your recovery. Nutrition, hydration, soft tissue work and sleep are all important factors in recovery between marathons, as is training properly between your two back-to-back marathons.
For most people, around 3 hours 10 mins to 3 hours 20 minutes is as long as you should be out for, for your longest run. 'Any more than that and you risk not recovering in time,' says Craggs.
5K Runs in the USA: 2022 - 2023. 5k (or 3.1miles) is one of the most popular running distances, with over 8 million people in the USA taking part each year. These races are often hugely enjoyable, getting the local community, friends, family, kids, and even dogs involved!
Generally speaking, runners should not run more than two marathons a year. If you recently ran a marathon at your top speed and at your full potential, it's best to wait a period of four to six months before racing another.
Competent runners can successfully complete a 5K at least once a week. To prevent injury, it is often good practice to take at least one day off from running a week in addition to combining 5K runs with shorter distances. Despite this advice, you may want to run a 5K more often, depending on your goals and ambitions.
Most coaches and elite runners suggest you should take off one week off after a marathon, with a few very light jogs or even easy walks if you get too antsy. After a week off, training should be very light for two weeks post race.
In fact, if the marathons are 5 or 6 weeks apart, it is possible to work in two short distance races. I did that in the fall of 1985 when my two marathons were 5 weeks apart. I ran an 8k in near PR time a week after the first marathon, followed by a 10k two weeks later and the second marathon two weeks after the 10k.
When should I run my last longest run? Your longest key long run should be 3-4 weeks out – no closer than that. Once you're 2 weeks out, this might reduce to 1 hour 45 minute runs, with the final 30 minutes at your goal race pace. Once you're a week out, take it down to 75 minutes or so – very easy and relaxed.
The Sport With the Highest Life Expectancy: Tennis
In fact, because the sport is low impact, improves cardio fitness and can be played over a lifetime, it's likely to promote longevity.
You should not expect to maintain marathon fitness year round. You may quite easily maintain a high level of fitness and be able to plenty of long runs, but that PEAK fitness you experience for the race is just that. Peaking. It's not designed to be something you maintain all the time.
Go long, but not too long
Three hours to 3:15 is as long as your longest run needs to be and, for many, 2:30-2:45 is enough, three to four weeks out from race day. Any more than that and you risk not recovering in time.
Your Running Will Suffer Long-Term
In fact, many runners who attempt a marathon without doing their training proper justice quite running for good because the experience is such a negative one. Running a marathon can be exciting, invigorating, and empowering when you've trained right.
Your Cardio Fitness Level
Your current fitness level is a big factor in determining if you should run a 5K without training. If you exercise regularly and are in good cardiovascular shape, you should be able to pull it off. Five kilometers (5K) is 3.1 miles.
For example, if you're training for a competitive 10k time and running at least an hour a day, you might only need to run 4-5 days per week, but if you only have time to run 30-45 minutes most days, you should probably run 5-6 days per week.