The Best Age To Run A Marathon

Running a marathon is a remarkable achievement at any age. Tackling 26.2 miles is a serious undertaking, whether you’re going for a specific time or just looking to soak up the atmosphere and enjoy the experience. Some people run their first marathon when they’re teenagers (most marathon races require participants to be at least 18 years old) while others will start their marathon journey much later in life. Whatever age you are, the marathon is a great experience for those who are willing to put in the time and effort to train.

With that being said, is there such a thing as ‘the best age to run a marathon’? Let’s take a look at the statistics behind marathon performances, with some fascinating insights into the relationship between age and running the fabled 26.2 distance.

Average Age of Marathon Runners

There are thousands of marathons held all around the world every year, with each of these races attracting thousands (or in some cases, tens of thousands) of runners. That means there’s a huge amount of data to delve into to help us understand who’s running marathons, and in what times.

One study analyzed the data from 2010 to 2019 and found that throughout the decade, the biggest number of male marathon runners were those aged 40-44 and 35-39, closely followed by those aged 30-34 and then 45-49. During this period, men in their 20s were less likely to run marathons than men in their 30s and 40s.

However, for women in the years  between 2010 and 2019, the biggest group of marathon runners were in the 25-29 age bracket, followed by 30-34. The third largest age group was 35-39, followed finally by 40-44.

However, recent data reveals a dramatic transformation in this age distribution. Between 2023 and 2024, there has been a noticeable trend toward younger marathon participants. In the last couple of years, the 25-29 age group has emerged as the largest demographic for both men and women, representing a significant departure from the historical pattern. From 2023 to 2024 alone, the number of runners in this age group increased by nearly 30%.

These changing patterns in marathon participation reveal a sport that’s in transition. While historically, marathon running attracted men in their 30s and 40s – and beyond – and slightly younger women, the recent surge in runners aged 25-29 signals a significant demographic shift. What’s clear is that running – and the marathon in particular – appeals to people of all ages. From recent college graduates to retirees, people at all stages of life are running marathons. While some might be doing it for the first time, and others are serial marathoners, it’s clear that the best age to run a marathon is, in fact, whatever age it feels right for you.

Why Younger People Are Getting Into Running

The boom in younger marathon runners isn’t happening in isolation – seen through a wider lens, it’s part of how Gen Z (those born between 1997 and 2012) approach fitness and social activities.

A report by Mintel found that Gen Z prioritizes health and fitness, with 91% of study participants taking part in sport to maintain or improve their health and fitness. Running is seen as a purposeful activity, and marathon running is a popular goal for this demographic, as are other fitness events like Hyrox.

Social media plays a key role in encouraging younger people to run, with influencers and casual users alike documenting their marathon training journeys and race day experiences. There’s also a rise in challenges on social media platforms like TikTok such as the “quarter life crisis marathon” challenge. With traditional milestones like homeownership becoming less accessible, younger adults are turning to physical achievements like completing a marathon as an alternative marker of accomplishment.

There’s also a rise in casual running clubs among younger generations. Traditional running clubs are often performance-focused with structured training plans, while the new crop of running clubs and crews are often more focused on the social aspect of running. They tend to prioritize inclusivity and enjoyment over competition – and additionally, they’re emerging as healthy alternatives to traditional nightlife for Gen Z who are increasingly “sober curious”. Run clubs, then, offer an appealing alternative to bar and club culture for young people who are looking to socialize while prioritizing their physical and mental wellbeing and working towards a big goal.

Why Running Has No Age Limit

With this rise in young 20-something runners, you might think that they’ll naturally be faster than the traditional 30- and 40- something marathon runners. 

But research actually shows that there’s an interesting pattern in marathon performance in that the relationship between age and marathon finishing times follows a U-shaped curve.That means that, on average, an 18-year old athlete takes the same amount of time to finish a marathon as a 55- or 60-year old runner.

The study shows that men achieved their best times at 27 years old and women at 29. But before this age, marathon times for both men and women were 4% slower for every year under this age – and over this age, race times increased at a rate of 2% per year for both sexes.

In many other sports, the age-related decline in performance is much steeper. And of course, it’s just one study – there are countless runners, both elite and recreational, who train hard and continue to perform well for decades, even running PRs as they get older. Many elite marathon runners continue to compete at high levels in their 40s – and even more non-elite runners continue to post impressive times long after this. Just look at Jeannie Rice who ran an age group record for 75-79 year olds at the 2024 London Marathon, running a time of 3:33:27 – a time that millions of younger runners can only dream of.

Performances like this really highlight that age is just a number when it comes to marathon running. Whether you’re 24 or 64, the marathon is a huge challenge – but also a huge achievement. For some runners, the marathon is ‘one and done’. But for others, it’s a lifelong love affair that can be enjoyed for decades to come.

Our Guide to Training for a Marathon

Ready to take on your first marathon challenge? Whatever age you are, our marathon training guide covers everything you need to know, from essential running gear to nutrition strategies.