Road running
Races on tarmac over 5 and 10 km, the half marathon and the marathon. The most accessible way into endurance sport: all you need is comfortable shoes and gradual preparation.
Disciplines
Disciplines
Endurance sport brings together disciplines where what matters is not explosive strength but the ability to keep working at a steady pace for a long time. A road runner, a cross-country skier and a triathlete in open water face a similar task: spreading their effort over the whole distance. Here is a short overview of each discipline, its standard distances and where they came from.
You don't have to pick one discipline for life. Many people start with running, ski in winter and swim in summer — and their body only benefits from the variety.
How this section works: we describe the disciplines and their standard distances based on public materials from the international federations and encyclopaedic sources. We do not list records, results or rankings and do not write about specific athletes.
Disciplines
Six disciplines where amateur endurance athletes most often begin.
Trail running
Running on paths, through forests and over mountains. Elevation gain, uneven ground and weather make a trail harder than a road race of the same distance. Downhill technique and carrying enough water matter.
Cycling
Road races and leisure rides over various distances. A roadworthy bike, a helmet and lights after dark are essential, as is knowing the rules of the road.
Cross-country skiing
A winter discipline with two main styles — classic and skate. It builds endurance well and works the whole body.
Open-water swimming
Swims in lakes, rivers and the sea. Unlike a pool there are no walls or lane lines, and there can be waves and cold water, so you need experience, a wetsuit suited to the conditions and a bright tow float.
Triathlon and duathlon
Triathlon is swimming, cycling and running back to back; duathlon is run, bike and run again. Beyond the three sports themselves, the transitions between them matter.
Distances
| Discipline | Distances | What to know |
|---|---|---|
| Running: 5 km | 5 km | A good first goal; these runs are often held weekly and free of charge |
| Running: 10 km | 10 km | The next step after 5 km; already calls for regular training |
| Half marathon | 21.0975 km | A serious distance for an amateur; build up to it gradually |
| Marathon | 42.195 km | Standard since 1921; requires long preparation and a doctor's advice |
| Olympic triathlon | 1.5 km swim, 40 km bike, 10 km run | The standard distance; on the Olympic programme since 2000 |
| Full-distance triathlon | 3.86 km swim, 180.2 km bike, 42.195 km run | The "iron" distance; the first such race was held in 1978 in Hawaii |
A short history
- 1896
The marathon is included in the programme of the first modern Olympic Games in Athens.
- 1908
At the London Olympic Games the marathon distance is set at 42.195 km.
- 1921
The 42.195 km distance is adopted as the standard by the IAAF — now World Athletics.
- 1978
The first full-distance triathlon is held in Hawaii.
- 2000
Triathlon joins the Olympic programme for the first time, in Sydney.
- 2004
The first parkrun — a free weekly 5 km run — takes place in Bushy Park, London.
Related sections
- Races
How a mass-participation race works and how to check an event before you register. Plus the magazine's catalogue of articles.
- Beginners
How to get from zero to your first 5 km, which mistakes to avoid and what to bring to your first race.
- Technique
Running form, bike position, classic and skate skiing and breathing in the water — general principles and how to warm up.
Sources
- World Athletics — rules and distances
- World Triathlon — distances
- Encyclopaedic sources on the history of the marathon and triathlon
Information on distances and the history of each sport is based on public materials from World Athletics, World Triathlon, the World Health Organization and encyclopaedic sources. The rules of each specific race are set by its organiser — always check them on the organiser's official website.