When it comes to marathons and long-distance events, we often focus on finish times, pace, and distance covered. But there’s another way to measure effort that doesn’t get nearly enough attention: time under load.
This has been on my mind a lot recently, because I have a huge number of patients currently training for events this year. It seems like more than ever, people are taking on these big challenges—and with that comes the need to truly understand what the body goes through, especially if you’re not a pro athlete.
Here’s something that might surprise you:
- 🏃♀️ Elite marathoner (2hrs 6min)
• ~23,529 steps
• ~4,705 seconds of cumulative ground contact - 🏃♂️ Average runner (4hrs 22min)
• ~45,588 steps
• ~11,579 seconds of cumulative ground contact
That means the “average” runner is taking twice as many steps and spending more than double the time under load than a professional athlete.
Let that sink in: being slower doesn’t mean you’re doing less. It means you’re enduring more. More time absorbing impact, more cumulative stress on joints, and more mental grit to keep going.
Ground Contact Time: The Hidden Strain
Elite runners spend much less time on the ground with each step. Their stride is powerful, efficient, and quick. Recreational or slower runners tend to have longer ground contact time—meaning their muscles and joints are under stress for longer periods per step. Multiply that by tens of thousands of steps, and it adds up fast.
The Endurance of the Everyday Runner
While elite athletes push the limits of speed, everyday runners push the limits of duration. They are out on the course for twice as long, often without the same recovery tools, coaching, or crowd support.
This isn’t to say one effort is better than the other. But it’s time to shift the narrative:
Slow doesn’t mean soft. Slower runners often endure more.
Respect the Effort. Recover Right.
If you’ve just completed a long-distance event—whether in 2 hours or 6—your body deserves credit and proper care.
- Prioritise rest and recovery
- Replenish with good nutrition and hydration
- Ease back in with mobility and low-impact movement
- And if something feels off? Get it checked early
I see and support runners of all levels, and we know the effort it takes no matter the pace. If you need help recovering or planning your next move, I’m here to guide you.
You did something incredible. Now let your recovery be just as intentional.
Don’t forget to share with someone who will find this interesting, because you know how much I LOVE to share a Pain Free Start.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
