The two-hour marathon and the science that keeps making runners faster

For decades, a marathon under two hours seemed physically impossible. Then, in October 2019 in Vienna, Eliud Kipchoge ran 42.195 kilometres in 1:59:40. It did not count as a world record — rotating teams of pacemakers and a pace car were used — but it proved the barrier could be broken.

Official records keep tumbling

In October 2023 Kenya’s Kelvin Kiptum ran 2:00:35 in Chicago, the fastest marathon ever in a record-eligible race. Women’s times have fallen sharply over the same period.

What changed

• Shoes: “super shoes” combine very light, springy foams with a stiff carbon plate. Studies have found they reduce the energy cost of running by several percent — a huge margin at elite level.
• Pacing: even splits and pacemakers who shield runners from wind save precious seconds.
• Fuelling: elite runners now take in far more carbohydrate during races than they once did, and train their gut to tolerate it.
• Data: heart-rate, lactate and power measurements fine-tune training for each athlete.

What it means for amateurs

The biggest gains for everyday runners still come from consistency: more easy miles, enough sleep, and arriving at the start line healthy.

Technology helps. But it amplifies training; it does not replace it.