My Journey to Running a Marathon Starting at 40

It's never too late to start running, even if you haven't been active before or never considered running a marathon. My personal experience proves that with consistent training, remarkable progress is possible.

By Alexander Khoroshilov

I began running at the age of 40, having never engaged in any sports before. I followed a gradual progression approach, showing that steady training can lead to significant results.

In my fourth blog post about amateur running after 40, written two years ago, I ended with: “My next post will be about running a marathon. Or maybe not.” If you are reading this introduction, it means I did run the marathon.

Here are the four articles that describe my journey from a non-runner office worker to completing a half marathon:

• How to Start Running at 40 and Complete Your First 5K in 2 Months →
• Preparing for a Marathon: How I Ran 10K at 42 – Tips for Beginners →
• Running 10K in Under an Hour at 43 Years Old →
• How I Started Running at 40 and Completed a Half Marathon Injury-Free After 4 Years →

At 45, I completed the Moscow Marathon, finishing two minutes ahead of the oldest runner aged 81. Preparation made all the difference!

A quick note: this story is for those who haven’t been active before 40 and are tired of a sedentary lifestyle. I chose running, but others might prefer swimming or martial arts. The key idea is not to chase speed but to train carefully to avoid injury and achieve excellent results.

Over 135,000 people viewed my articles on Lifehacker (many thanks to the platform). If even 0.1% of readers laced up their sneakers and jogged in a park, I consider my mission accomplished.

Now, let's dive into how I prepared for the marathon and some unexpected challenges that almost derailed my plans.

Training Preparation

Technically, I ran the Moscow Marathon at 46, one day after my birthday on September 23, but the preparation took place during my 45th year, so I consider that my marathon year.

Since September 2, 2016, when I completed a half marathon, I ran two more: one in August 2017 during intense heat and another in May 2018, both in Moscow.

I decided to run the marathon in early spring after maintaining good form through the winter. The park near my home had plenty of snow but no ice, making running enjoyable. My training focused on a steady pace with a heart rate around 120 bpm – long and comfortable sessions.

However, a training mistake nearly cost me both the half marathon a month later and the full marathon six months after.

Injury Setback

Never make errors during your last long run before a half marathon! Usually, I start with a 2 km warm-up, then proceed to the main workout. But that time, after warming up, I ran 18 km—quite a lot for an amateur like me—effectively running a half marathon 10 days before the official race.

All seemed fine until I tried to avoid a dog on a leash, making a sudden move that caused a minor strain. By the race finish, my left leg was nearly unusable. Despite this, I improved my half marathon time from 2:13:28 to 2:06:57.

My reckless move resulted in two months of limited mobility, barely able to walk, let alone run.

Thankfully, my body recovered, and I resumed marathon training, deciding to skip the August half marathon to be cautious.

It's important to note that the injury was due to carelessness, not excessive running.

Training Plan

I trained without a coach, which isn’t ideal, especially for marathon prep. However, I don’t aim for speed records; I run with proper technique and research thoroughly.

I explored many training plans and settled on a 16-week marathon preparation program from a running magazine. It schedules 4–5 workouts weekly, including strength and stretching sessions. I combined this with long-distance runs to ensure readiness for 28 km runs.

Starting from the 6th week of this plan, after recovering from injury, I gradually increased my training load.

Training Routine

At the time, I worked remotely, allowing a flexible training schedule.

I ran on asphalt paths in the park since the nearby stadium was closed for a summer championship. The park includes an 80-meter hill with a 30–40-degree incline, perfect for hill training, which helped me a lot later.

The park loop is 2 km, so I found a 7 km route for long runs and variety.

Following the plan strictly made training easier—no guessing what to do each day. I imagine having a coach would make it even more engaging.

My longest run was three weeks before the marathon: 28.8 km in 3 hours 46 minutes, with heart rates from 110 bpm at the start to 150–160 bpm near the end.

I bought a hydration belt and used isotonic drinks and caffeine-free energy gels. The run went smoothly, marking my longest distance to date.

Unexpected Challenges

At home, I discovered my running shoes were near the end of their life. The dilemma was whether to risk running the marathon in worn shoes or buy new ones and break them in within three weeks.

I chose to buy new shoes—the Nimbus model fit perfectly. However, the felt insoles felt like sandpaper and nearly caused blisters on the first run. I replaced them with smoother insoles, which worked well.

The second surprise was my Garmin watch battery dying and unable to last the 5-hour marathon. I ordered a replacement from AliExpress but it didn’t arrive in time. So, I bought a Garmin Fenix 3 at a reduced price. It had some issues, which I’ll discuss later.

Race Day

The toughest part after the start was being overtaken by everyone—literally everyone! I was mentally prepared for this, otherwise it could have been discouraging as an amateur without competitive experience.

The day before, I followed all the rules: light jogging, carbohydrate loading, and a restful nap. Thanks to my wife and daughter for their full support! Due to weather, they didn’t come to the race, which helped me stay calm. The official marathon app allowed them to track my progress live.

I had a pacing plan: run each kilometer at 7:30 minutes, no negative splits. This was the most comfortable pace for me, discovered during training by focusing on cadence rather than time or heart rate. My ideal cadence was 156 steps per minute, putting me in a meditative state.

Right before the start, I felt a bit panicked with my heart rate spiking to 150 bpm—nerves and fear of cramps. But after 2 km, my pulse settled, and I had 40 km ahead.

I ran without water but carried my own gels—carbohydrate ones until 35 km, then caffeine-infused gels.

The run felt easy. I chatted with a fellow runner until 25 km. Then came the well-known Moscow hills, but I barely noticed them. My companion slowed down; many found the hills challenging.

By 35 km, I knew I would finish the marathon successfully. Although many say the real marathon starts after 35–37 km, and I feared hitting the “wall,” I felt calm throughout.

As someone told me later, the “wall” affects runners pushing hard, not those maintaining a steady 7:30 per km pace. My minimum goal was to finish; my maximum was to finish without walking. I achieved the maximum.

Additional Tips

Two valuable tips I found online helped me greatly:

1. Blisters form where moisture accumulates, so applying regular antiperspirant to feet before running can prevent them (this worked for me).
2. Don’t wait to feel thirsty or hungry. I drank water at every aid station and consumed energy gels as planned—half a 100-gram sachet every 5 km. I didn’t use isotonic drinks during the race.

My Garmin Fenix 3 was disappointing: it overestimated my distance by about 2 km. Comparing GPS tracks with my Polar device, Garmin’s route sometimes wandered onto neighboring streets, the Moscow River, and even rooftops, despite enhanced accuracy settings.

Final Thoughts

Yes, you can run a marathon by gradually increasing your distance over several years, even without a sports background in youth. Proper preparation is essential, but if you can handle a half marathon, six months is enough to get ready for your first marathon at a comfortable pace.

It’s incredibly rewarding to tell people you ran a marathon and hear their amazed reactions. And after finishing, new goals naturally emerge.

Wishing everyone health, light feet, proper technique, and inspiring new challenges!

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