Is It OK to Stop in a Marathon? What Experts Really Say

You’ve trained for months. Your legs feel strong. Your playlist is ready. Then, at mile 18, your body screams: stop. Your knees ache. Your stomach churns. Your mind whispers, just walk for a minute. Is that okay? Or are you quitting?

The truth? Stopping in a marathon isn’t failure. It’s strategy.

Most people think finishing a marathon means never slowing down, never walking, never pausing. That’s a myth. Real runners - the ones who finish strong, stay healthy, and come back next year - know when to pause. They don’t see it as quitting. They see it as managing energy, protecting their body, and staying in control.

Why Runners Stop - And Why It’s Normal

Marathons are 42.195 kilometers of sustained physical stress. Your muscles burn glycogen. Your joints absorb 2.5 times your body weight with every step. Your core temperature rises. Your gut struggles to digest fluids. Even the most experienced runners hit walls. That’s biology, not weakness.

Studies from the American College of Sports Medicine show that over 60% of marathon finishers walk at least once during the race. In large events like the Boston Marathon, nearly half of all participants use walk breaks - not because they’re slow, but because they’re smart. Walk breaks reduce muscle fatigue, lower heart rate, and help maintain hydration.

One runner in Sydney, Sarah Lin, ran her first marathon in 2024. She stopped for three minutes at mile 30 to stretch her hamstring and sip electrolytes. She finished in 4:17. No one judged her. No one even noticed. She said, "I thought I’d be ashamed. Instead, I felt proud I listened to my body."

When Stopping Is a Smart Move

Not all stops are created equal. Some are necessary. Others are risky. Here’s when pausing makes sense:

• Cramping or sharp pain - If your calf locks up or your knee shoots fire, walking gives your muscles a chance to reset. Pushing through can cause a tear.
• Severe nausea or dizziness - Your body may be overheating or low on sodium. Stopping to cool down and sip water can prevent collapse.
• Blistering or foot injury - A quick stop to adjust socks or tape a blister can save your race. Running on a raw heel? You’re not tough - you’re risking long-term damage.
• Feeling faint or confused - This isn’t "runner’s high." It’s your brain signaling danger. Stop. Sit. Ask for help.

These aren’t signs you’re unfit. They’re signals your body is working hard - and needs support.

When Stopping Is Risky

There’s a difference between a tactical pause and a full shutdown. Don’t stop if:

• You’re just tired - fatigue is normal. Push through with a walk, not a full stop.
• You’re cold - shivering means your core is dropping. Keep moving, even slowly.
• You’re behind schedule - unless you’re injured, don’t stop just to "catch up." Adjust your pace, don’t reset it.

Stopping for more than 5 minutes without medical support increases the risk of muscle stiffness, loss of rhythm, and even hypothermia in cooler conditions. If you need to stop longer than that, seek help at a medical tent.

How to Stop the Right Way

Stopping isn’t about collapsing on the curb. It’s about doing it safely and efficiently.

1. Slow to a walk - Don’t just stop. Gradually reduce speed. Abrupt stops can cause dizziness or muscle cramps.
2. Move to the side - Stay out of the flow of runners. Don’t block the course.
3. Hydrate and cool down - Grab water, pour it over your head, or use a sponge. Don’t chug.
4. Stretch gently - If you’re cramping, hold the stretch for 15-20 seconds. Don’t bounce.
5. Restart slowly - Don’t sprint back into a run. Walk for 2-3 minutes first, then ease into a jog.

Pro tip: Practice this in training. Try a 30-second walk break every 5K during long runs. Get used to the rhythm. It makes race day smoother.

What the Pros Do

Elite runners don’t walk during marathons - but they know exactly when to slow down. In the 2023 Tokyo Marathon, world-class runner Eliud Kipchoge slowed to a near-walk for 12 seconds at mile 35 to sip a gel and adjust his hat. He didn’t stop. He adjusted. That’s the mindset.

Even top runners like Mo Farah and Shalane Flanagan have admitted to walking through aid stations in past races. They didn’t lose time - they gained control. The goal isn’t to run every step. It’s to finish strong, healthy, and without regret.

What Happens If You Quit?

Some people confuse stopping with quitting. Stopping is temporary. Quitting is walking off the course and not finishing.

If you stop for 30 seconds, then keep going - you didn’t quit. If you stop for 10 minutes and don’t restart - that’s a DNF (Did Not Finish). And that’s okay too.

There’s no shame in DNFing. In fact, it’s often the smartest decision. A 2021 study in the Journal of Sports Medicine found that runners who DNFed due to injury had 70% fewer long-term issues than those who pushed through pain and ended up with stress fractures or chronic joint damage.

Finishing a marathon doesn’t define your strength. How you care for your body does.

What to Do After You Stop

Whether you paused briefly or had to stop for good, your post-marathon plan matters.

• Rehydrate - Water and electrolytes. Avoid alcohol for at least 6 hours.
• Move gently - Walk around for 10-15 minutes. Don’t sit still.
• Refuel - Eat something with carbs and protein within 30 minutes. A banana and peanut butter? Perfect.
• Rest - Don’t run for 3-5 days. Your muscles need recovery, not more punishment.
• Reflect - Ask yourself: Did I listen to my body? What would I change next time?

Many runners who DNFed come back stronger. One runner from Melbourne, David Tran, stopped at mile 32 in 2023. He took six months off, fixed his form, strengthened his hips, and ran his next marathon in 3:42 - with walk breaks every 5K.

Final Thought: It’s Not About Perfection

Marathons aren’t tests of how hard you can push. They’re tests of how wisely you can manage your limits.

You don’t need to run every step to be a marathoner. You just need to show up, respect your body, and finish - even if you walk part of it.

So if you need to stop? Do it. Then get back up. Because the real win isn’t the clock. It’s walking away without injury, without regret, and ready to try again.