I can’t run a marathon (and I don’t plan to try), but new data from The Apple Heart and Movement Study offers insight into the training habits of the people who do it.
Released by Brigham and Women’s Hospital on Friday, the data reveals that more than 1,500 Apple Heart and Movement Study participants ran approximately 2,623 marathons throughout the study period (November 2019 – January 2024).
Some general information about how participants in the Apple Heart and Movement Study use their Apple Watch for walking and running:
Since the launch of the Apple Heart and Movement Study in November 2019 through January 1, 2024, there have been more than 197,700 participants who logged at least one walking workout and about 99,400 with at least one running workout. More than 50% of participants who recorded any of the exercises achieved a distance of 5 km (5.0 kilometers = 3.1 miles) or more at least once in each respective category.
“If all running and walking workouts were added up in a given period, how long would it take participants in the Apple Heart and Movement Study to reach the 26.2-mile mark?” he posits:
In April 2023, a total of 76,114 participants recorded at least one walk or run workout. During the month, 17,376 (22.8%) participants logged a total distance of 26.2 miles or more. Additionally, we estimated the number of days it would take each of the 76,114 participants to complete a marathon based on how often they walked or ran and the distance they ran that month.
Based on April data, half of our participants would walk and/or run 26.2 miles in 90 days or less. The average speed is a little slower, 334 days per marathon, due to a long line of participants who rarely run or walk. Note that our method may tend to underestimate the actual distance traveled because we only consider walks or runs that were part of a workout recorded and shared with AH&MS.
While we don’t discuss step counts in this update, another common approximation based on average stride length is about 2000 steps per 1 mile, and a marathon works out to about 52,400 steps!
If you’re thinking about running a marathon, the Apple Heart and Movement Study has some tips on training:
While it is more common to have at least four months of training before a marathon distance, we analyzed the previous three months to limit potential overlap in training preparation for other events.
We saw a lot of variation in training strategies, but some patterns emerged. It’s standard practice to gradually increase your miles and “taper them down” over the last month to ensure your body is well-rested for the big day. After a marathon, rest and recovery is recommended, so runners are encouraged to have a very light week afterwards.
The top 10% ran approximately 16 miles more per week than the middle 10% before marathon day.
Full data can be found on the Apple Heart & Movement studio website. While it doesn’t necessarily inspire me to lace up my shoes and run a marathon, maybe it will for you.
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