5k to marathon: How to stay injury-free

From 5k to 26.2

So, you’ve mastered the 5k and now you’re eyeing the legendary 26.2. But before you sign up, have you looked at the math? A marathon is roughly 50,000 steps of impact, with your body absorbing three to four times your weight every time your foot hits the pavement.

In this episode, we break down why moving from a 5k base to a marathon is a 30-week structural project, not a 12-week "cram session." We explore the "Novice Supreme" method, how to avoid the 64% jump in injury risk from "run spikes," and how to turn your body into a fat-burning machine to avoid the dreaded "wall." Plus, we dive into the 2026 "Super Shoe" landscape to find the perfect gear for your gait.

Read the full guide here: https://www.sundried.com/blogs/training/5k-to-marathon