Chicago Marathon? Not For Me - What I’d Do Instead!

By: Aaron Manheimer

When people think about running, many automatically envision the marathon. After all, it’s the ultimate badge of endurance, discipline, and dedication, right? But if your goal is to improve body composition, build lean muscle mass, and optimize your time in the gym, training for a marathon may not be the best path. At Wattage, we believe there’s a better way: training to run shorter distances faster.

Here’s why swapping long, grueling miles for speedier, shorter runs could be your key to a leaner, stronger, and more efficient body:

1. Marathon Training: The Cost of Volume

Training for a marathon is time-intensive. Between long runs, recovery, and ancillary workouts, you’re committing 8–20 hours a week just to running. While marathon training builds endurance, it often comes at the expense of muscle mass and strength, especially if you’re not balancing it with resistance training. Long-duration cardio sessions increase cortisol levels, a stress hormone that can make it harder to maintain muscle and promote fat storage. Marathon training also comes with an almost 50% chance of injury. 

2. Shorter Distances, Bigger Benefits

When you focus on running shorter distances faster, you unlock an array of benefits. Sprinting and middle-distance running tap into explosive energy systems, improve anaerobic conditioning, and activate more fast-twitch muscle fibers—those responsible for power and speed. These are essential for building a lean, athletic physique.

Here’s where the fun begins. Instead of training for endless miles, focus on improving performance in shorter distances:

• The mile is an iconic test of speed and stamina.

• The 800m and 400m challenge your ability to sustain high speeds while testing mental toughness.

• The 200m and 100m are pure power plays, forcing you to focus on explosiveness and efficiency.

• Even the 40-yard dash, a benchmark of athleticism in many sports, is worth training for if you want to boost your acceleration.
Training for these shorter distances builds not only cardiovascular fitness but also power, agility, and endurance—all while being far less time-consuming than marathon prep.

3. Time Efficiency: Train Smart, Not Long

Running shorter distances fast requires far less weekly time investment. With a well-structured plan, you can dedicate just 3–4 hours per week to running while freeing up more time for strength training, mobility work, or other athletic pursuits. The result? A more balanced, well-rounded fitness regimen that’s sustainable in the long run.

4. Aesthetics and Body Composition

Marathon runners often burn calories indiscriminately—muscle and fat alike. Over time, this can lead to a “skinny-fat” look where muscle mass is diminished and body fat percentages are still not ideal. Shorter, faster training, paired with strength training, helps maintain muscle mass while reducing fat, leaving you looking lean, strong, and athletic.

5. Variety Keeps You Motivated

The monotony of marathon training can wear you down. Focusing on shorter distances opens up space for cross-training. Whether it’s weightlifting, cycling, or skill work like kettlebells or functional fitness, your body will thank you for the variety. Plus, staying engaged is half the battle when it comes to consistency.

What Should You Do Instead?

At Wattage, we encourage our athletes to train smarter, not just harder. Here’s how to pivot:

1. Set a goal to crush shorter distances. Pick a goal like breaking a 6-minute mile, running a sub-60-second 400m, or shaving a few tenths off your 40-yard dash time.

2. Incorporate strength training. Squats, deadlifts, and explosive lifts like power cleans complement running performance while sculpting your physique.

3. Emphasize quality over quantity. Sprint intervals, hill repeats, and tempo runs are all high-value workouts.

4. Recover smart. Use the extra time you’ve saved to work on mobility, flexibility, or mindfulness practices.

Final Thoughts

Running a marathon is an incredible accomplishment, but it isn’t the one-size-fits-all solution for fitness goals—especially if body composition, muscle maintenance, and time efficiency are priorities. Training for shorter, faster distances is not only better for your body but also allows you to live a balanced, active lifestyle.

At Wattage, we prioritize training that gets results without unnecessary wear and tear on your body. If you’re ready to level up your fitness and rethink your approach to running, contact us or drop by the gym to see how we can help you crush your goals!