Is 35 Too Old to Run a Marathon? Real Talk and Training Tips

People love to toss around numbers—35, 40, even 50—and wonder if it's "too late" to do certain things. Running a marathon? That question comes up a lot, especially when you start whispering about crossing into your mid-thirties. Spoiler: you're not past your prime. In fact, a ton of marathon finishers right now are in their thirties and forties, some just getting started. You might even find those are the ages people become smarter runners.

The thing is, running isn't just for super-fit twenty-somethings with endless free time. Training for your first 26.2 at 35 looks different than it does at 25, but it's totally doable. Yes, your body may need a bit more TLC. You’ll want to pay closer attention to recovery, smart fueling, and sleep. But you’re probably way better at discipline and listening to your body than you were in your twenties—and that's a huge advantage.

If you're eyeing that marathon signup button and feeling unsure, start by asking yourself, what’s actually stopping you? Age? Trust me, that’s one of the weaker reasons out there. You don’t have to set a world record. Most marathoners are chasing personal milestones: finishing, running strong, raising money for a cause, or just proving to themselves (and maybe that pesky little voice in their head) that they can.

• Is 35 ‘old’ in the marathon world?
• What changes after 35—body and recovery
• Success stories: First marathons after 35
• Key training tips for runners over 35
• Handling injuries and staying motivated
• Why running a marathon at 35 (and beyond) rocks

Is 35 ‘old’ in the marathon world?

The idea that 35 is "too old" for a marathon couldn’t be further from reality. If you check out race stats from big-city marathons like Chicago or New York, it turns out the average age of finishers hovers right around 39. Seriously, plenty of folks are running strong marathons for the first time even after 40.

Younger runners might grab the headlines, but the huge middle of the pack is packed with people in their thirties, forties, and up. The Boston Marathon, famous for its tough qualifying standards, regularly sees more qualifiers from the 35-39 and 40-44 age groups than almost any other bracket.

Here’s a quick breakdown from a major U.S. marathon last year:

So what does that data tell you? The core of most marathon fields are folks smack in the middle of their prime working and parenting years. Running a marathon at age 35 isn’t weird—it's crazy common. If anything, runners at this age group are experienced at juggling schedules, planning training, and handling a few bumps along the way. That age really can work to your advantage.

Most big events openly celebrate first-timers of all ages and plenty of charity teams and running clubs are full of people who started after 35. If you’re still on the fence, look at the start line at your local big race. You’ll see all walks of life, including tons of runners tackling their first (or fifth) marathon in their 30s and 40s.

What changes after 35—body and recovery

So here’s the real talk: your body isn’t exactly the same as it was at 25, and that's not a bad thing. After 35, you might notice recovery takes a bit longer, your joints complain a little more, and you have to be smarter about listening to your body. That doesn’t mean you can’t train for a marathon—it just means you should adjust how you train.

Research shows that muscle mass naturally starts to dip in your thirties, and your metabolism crawls down a notch. That’s why strength training and regular movement matter more now than ever. And yes, the risk of injury goes up as flexibility drops and connective tissues aren't as springy as they once were.

Here’s the kicker, though—plenty of studies show marathon runners in their thirties and forties actually perform really well. Sometimes even better than folks a decade younger! Why? Experience, patience, and consistency help you avoid rookie mistakes.

But about that recovery. You might find you need:

• More quality sleep, especially after long runs.
• Extra focus on warming up and cooling down.
• Good nutrition—think protein, whole grains, and veggies.
• Regular strength and mobility work to keep your body balanced.

Watch out for the stubborn "I’ll just push through" mindset. You can’t shortcut sore knees or creaky ankles anymore—trust me.

If you treat your body with a little extra respect and adapt your marathon training, running at 35 (and beyond) isn’t just possible—it can be more rewarding than ever.

Success stories: First marathons after 35

If you think running your first marathon at 35 is rare, think again. In recent years, big city races like the New York City Marathon and Chicago Marathon reported that around 30% of their finishers are first-timers, and a huge chunk of those are aged 35 or older. It's pretty common for people to sign up after hitting some personal milestone, like a birthday or life event.

Take Edna Kiplagat, for example. She didn’t even debut in the marathon until she was 30 and went on to win both Boston and New York—and she was in her late thirties when she started qualifying for elite positions. Now, you might not be after a podium, but it just shows real speed and stamina aren’t exclusive to 20-year-olds.

If you poke around local running clubs, you’ll hear stories like Sarah’s, who finished her first marathon at age 38 while juggling work and toddlers. Or Dave, who wanted to get healthy after a health scare at 42 and now can't stop collecting race medals (his kitchen wall proves it). These aren’t outlier stories—they’re the new normal.

This table really says it all—more people between ages 30 and 49 are signing up for their first marathon than those just out of high school. And the best part? Many of them find they’re mentally tougher and more disciplined now than when they were younger. They’re running for experience, health, and pure grit, not for their Instagram feeds—though, let’s not lie, finish-line photos still get posted.

If you think you missed the boat because you’re older than 35, look around—most folks at the start line will probably be around your age or older. That’s not a fluke. It’s actually the rule for today’s generation of marathon runners.

Key training tips for runners over 35

So, you're over 35 and chasing that marathon goal. Here’s where smart training really comes into play. Your body isn't made of glass, but it does appreciate a little extra respect. If you want to toe the line healthy, focus on these marathon training basics:

• Stick to a realistic plan: Don't go from zero to 26.2 overnight. Grab a marathon plan built for beginners or those returning after a long break—think 16- to 20-week schedules.
• Prioritize recovery: Older runners have a higher risk of overuse injuries. Don’t skimp on rest days or sleep. Easy runs, foam rolling, and listening to warning aches pay off big time.
• Mix up your workouts: Two to three quality runs a week, with cross-training (cycling, swimming, yoga) keeps training fresh and helps avoid burnout.
• Emphasize strength training: After 35, muscle mass can dip. Lifting weights 2-3 times a week (think bodyweight squats, planks, lunges) makes you more durable.
• Don’t ignore nutrition: Your body’s fueling needs change. Aim for balanced meals with protein, healthy fats, and carbs—ditch the ‘run to eat junk’ mindset.
• Check-in with a pro: Get a physical before you start, especially if you’ve been inactive. And talk to a running coach or physical therapist if you have old injuries nagging you.

Check this out—the median age for marathoners finishing the New York City Marathon in 2023 was 38. That means plenty of runners are not just crossing the start line at age 35, but often seeing their best results. You’re right in the sweet spot for running a strong race if you train smart and don’t rush the process.

Stick with the basics, be patient, and don’t get caught up comparing yourself to fast-twitch teens. At 35 and beyond, you can still crush your running goals—and you’ll probably feel more satisfied doing it.

Handling Injuries and Staying Motivated

Let’s face it, when you’re over 35 and training for a marathon, your body sends you reminders that you’re not 21 anymore. Muscle tweaks, achy knees, and the occasional plantar fasciitis aren’t rare. That doesn’t mean marathon dreams are out of reach. It just means your game plan needs tweaks too.

Here’s the scoop: injuries happen more often as you age mainly because tissues are less springy and recovery isn’t as quick. The American Academy of Orthopaedic Surgeons found that runners over 35 see a 15% higher risk for things like IT band syndrome and runner’s knee compared to their younger selves. Don’t panic though! You can work around it.

• Warm up before every run. A few minutes of dynamic stretches—think high knees, lunges, butt kicks—can save loads of grief later.
• Don’t ignore strength work. Stable hips and core muscles keep things moving smoothly. Add bodyweight squats, planks, and glute bridges twice a week.
• Listen to the weird twinges. Some discomfort is normal, but sharp or lingering pain means you should back off or swap a run for cross-training or rest.
• Respect your rest days. Recovery isn’t lazy; it’s building you up.
• Find gear that works. Good shoes matter even more after 35. Replace them every 300-400 miles to lower stress on your joints.

If you’re dealing with minor strains or soreness, take them seriously. Research from the British Journal of Sports Medicine actually says 30-50% of runners get injured each year, and the best thing you can do is not rush back. Ice, compression, and seeing a physical therapist early can mean the difference between a short break and a long layoff.

Motivation can be another challenge, especially if you’re juggling a career, family, or, in my case, a cat named Oliver who’d rather I stay on the couch. Here’s what helps keep the spark alive:

• Share your goals. Tell your partner, family, or friends what you’re training for. When Liam checks in on my long runs, I’m more likely to lace up.
• Mix up your routes and workouts. New scenery or running with a group keeps things interesting and fresh.
• Track your progress. Apps and GPS watches make it pretty satisfying to see mileage and pace improvements pile up—even if the gains feel slow.
• Let go of perfection. Some weeks you’ll miss runs or cut workouts short. It’s better to stay consistent over time than to “make up” missed sessions and get sidelined.

The reality: most people who cross the finish line of their first marathon after 35 had setbacks—injuries, busy weeks, and days when their motivation tanked. But they kept showing up, adjusted as needed, and listened to their bodies. That’s the real formula for finishing strong, no matter your age.

Why running a marathon at 35 (and beyond) rocks

Truth is, signing up for your first marathon at 35 doesn’t just make sense—it might even work out better than if you’d tried years earlier. People in their mid-thirties and up often have a steadier mindset, better time management, and, let’s be real, a stronger "why" behind their goal. You’re likely running for personal satisfaction, mental strength, or maybe to prove a point to yourself, not to chase bragging rights.

Here’s an eye-opener: Data from the London Marathon says the average age of finishers is about 39. That’s right, most people on race day aren’t super young—lots are in their 30s and 40s, which squashes the idea that age 35 is too late.

With age comes a different set of strengths. Runners over 35 are more likely to:

• Follow training plans and stick to schedules
• Take injury prevention and recovery seriously
• Fuel smarter before, during, and after long runs
• Prioritize consistency over intensity, reducing burnout
• Enjoy the journey (not just race day)

One cool bonus? Your mental game gets sharper. Dealing with work stress, family stuff, or just regular life means you already know how to dig deep and keep going when things get tough—exactly the skill you need around mile 20 of a marathon.

"Marathon runners in their 30s and 40s are often the most consistent performers. Their life experience translates into stronger race-day decisions and better pacing," says Dr. Michael Joyner, a researcher at the Mayo Clinic who studies human endurance.

And don’t forget, running at this age also comes with massive health payoffs: lower heart disease risk, healthier blood pressure, and a great stress-buster. So no, running a marathon at 35 is not crazy. It’s actually pretty smart—and kind of badass.