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Harry Styles' shocking marathon time left fans speechless—then he beat it 6 months later

Did I mention the pop star has perfect form?

Credit: Jerry Sun

Harry Styles running in the Berlin Marathon.

Harry Styles has impressed us yet again—but this time, it wasn't with an acoustic cover of "Ultralight Beam" or on the red carpet with his audacious fashion choices. The three-time Grammy winner proved that when it comes to athletic achievement, he's not another celebrity dabbling in fitness for Instagram likes. He's the real deal.

His marathon-running prowess is nothing short of phenomenal.

In early 2025, fans and athletes were stunned by Styles' performance at the Tokyo marathon, where he finished with a time of 3 hours and 24 minutes. Even more impressive, he demonstrated impeccable even split-timing: one of the most coveted and analyzed aspects of distance running, in which the runner maintains consistent pacing throughout the entire race.

Now, six months later, Styles has beaten his own marathon time by nearly 25 minutes.

In September 2025, the "Watermelon Sugar" singer ran in the Berlin Marathon and clocked an absolutely mind-blowing time of 2 hours, 59 minutes, and 13 seconds. And it's not just his millions of fans who are impressed: athletes and seasoned marathon runners are also quick to praise Styles' expertise.

"Running a marathon in under three hours is considered an incredible accomplishment in the running community. Statistically, fewer than 5% of all finishers worldwide can run [sub-three-hour] marathons," explains Dr. Joey Masri, in an exclusive interview with Upworthy.

Dr. Masri earned his Doctor of Physical Therapy (DPT) degree from the University of Miami Miller School of Medicine in 2016 and holds Certified Strength and Conditioning Specialist credentials (CSCS). He's also the owner of Vice City Sports Medicine in Miami, Florida, where he develops personalized treatment plans that help patients achieve performance goals.

harry, harry styles, berlin, marathon, running Harry Styles achieved his historic run time through hard work and intentional training.Photo credit: Canva

"It may seem that Harry Styles just ran faster, and while that's true, the reality is more complex," he adds. "To reduce run time dramatically in such a relatively short period, careful planning and intentional training are required."

The numbers don't lie: This is elite-level performance

Let's put Harry's achievement into perspective. Sub-three-hour marathons are the holy grail for recreational runners, a benchmark that separates serious athletes from the pack.

To achieve this, Dr. Masri says that Styles would have had to maintain a pace of six minutes and 50 seconds per mile for the entire marathon, which is "incredibly fast" for many recreational runners.

"This feat requires strong mental discipline, cardiovascular endurance, and running economy. The slightest form of inefficiency can cost precious minutes and compound over the course of a 26.2-mile run," Dr. Masri reveals. "Additionally, pacing can matter a great deal, as starting out too fast means burning out sooner, while starting too slow unnecessarily wastes time."

Valuable stats to know:

  • Styles finished in 2,245th place out of more than 48,000 participants at the Berlin Marathon, placing him in the top 5% of finishers.
  • On average, marathoners cross the finish line in 4 hours and 34 minutes, which translates to an average of 10 minutes per mile. The average male marathon runner finishes in 4 hours and 51 minutes.
  • Styles finished the Berlin Marathon with an average pace of 6 minutes and 50 seconds per mile, and 8.77 miles per hour. This was a vast improvement from his previous finish at the Tokyo Marathon, where he ran 57 seconds slower per mile.

However, what makes his performance even more remarkable is the consistency. During his Tokyo Marathon debut, Styles ran the first half in 1 hour 42 minutes and 3 seconds, then completed the second half in 1 hour 42 minutes and 4 seconds—achieving nearly perfect even splits. This level of pacing precision is something that takes even experienced marathoners years to master. In Berlin, he maintained this incredible consistency, running the first half in 1:29:08 and the second half in 1:30:06.

For running coach and personal trainer Amanda Grimm (who is a part of the WeRun Network, an online portal that connects runners in the U.K. with running coaching), the conditions Harry ran in also add to his remarkable success.

"It's worth noting that the Styles' sub-3 marathon was achieved in quite tough conditions," she tells Upworthy. "It was a warm and humid day in Berlin, making his achievement all the more impressive… [and] Harry ran with remarkably even splits, demonstrating a discipline and maturity as a runner that has served him well."

The training regimen that built a marathon machine

So, how does a global superstar find time to train for marathon excellence while maintaining a full-fledged career that spans music, film, and sold-out worldwide tours? By training with the right people and approaching workouts with the same dogged intensity he brings to his art.

Styles trained under the guidance of Thibo David, a former British special forces member and professional fighter who specializes in peak performance training. David, who worked with Styles from 2018 to 2021, preparing him for his Love On Tour shows, designed a comprehensive program that would make even elite athletes sweat.

harry, harry styles, berlin, marathon, running Harry's strength training included kettlebells.Photo credit: Canva

"When I first started training Harry, I wasn't thinking 'marathon finisher,' but peak performance was always the goal,' David told Running Magazine. "Whether training for a world tour, a film role, or a marathon, the same principles apply: structure, smart recovery, and long-term resilience."

The training wasn't solely focused on logging miles. David incorporated boxing-inspired workouts, kettlebell swings, jumping lunges, and sprint intervals—all designed to build the kind of power and endurance needed for marathon success. One marathon-specific workout included a 10- to 20-minute warm-up jog, followed by a fast one-mile run (Harry's personal best: 5 minutes and 13 seconds). This was followed by an eight-minute challenge consisting of 100 push-ups, 100 sit-ups, and 100 air squats, completed with hill sprints and a cool-down.

Phew. Aren't you tired just reading that?

The science behind such dramatic improvement

Trainers and exercise physiologists are captivated by Styles' 25-minute improvement in such a short timeframe.

"Harry Styles' jump from three hours and 24 minutes to under three hours is remarkable because that kind of improvement gets harder the faster you are," says Dr. Masri. "Once you're in the mid-3s, every extra minute shaved off takes real discipline, smart training, and resilience. This feat simply does not happen by accident or luck."

- YouTube www.youtube.com

He believes that, to achieve such a dramatic improvement in less than half a year, Styles' training schedule would have likely included:

  • Progressively building up his weekly mileage
  • Strategically implementing speed work to get comfortable at faster paces
  • Not skipping longer runs to build physical stamina and mental fortitude
  • Strength training
  • Mobility work
  • Proper recovery (via nutrition and sleep)

Dr. Masri adds, "expert coaching likely played a role as well, as marathon training is complex and requires a series of building, peaking, and tapering phases, which need to be meticulously planned to prevent overtraining and ensure the best possible position to succeed come race day."

What this means for aspiring runners

Styles' journey offers practical inspiration for anyone with marathon dreams. His success stemmed from innovative training, consistency, and a supportive environment.

- YouTube www.youtube.com

Key takeaways for marathon runners:

  • Build your aerobic base first. A large portion of Styles' training was at a comfortable, conversational pace.
  • Consistency beats intensity. Regular training trumps occasional heroic efforts.
  • Get professional guidance. Working with an experienced coach accelerated his process.
  • Invest in proper gear. Quality running shoes can enhance efficiency and reduce the risk of injury.
  • Make it enjoyable. Finding ways to make training enjoyable improves long-term adherence.

Hats off to Harry

Styles' marathon success is validation that with the right approach, dedication, and support, dramatic athletic improvements are possible for nearly everyone. And his journey from pop stardom to sub-three-hour marathoner proves that excellence in one field can translate to greatness in another when approached with the same tenacity and level of commitment.

The timing couldn't be better, too. Marathon participation has been growing steadily, and having a beloved global icon like Harry Styles could spark an even further interest in the sport among millions of young people who never considered distance running.

Achieving a sub-three-hour marathon finishing time doesn't happen just by luck. "Doing it in just six months, while juggling the demands of touring and public life, makes it even more impressive. It shows he wasn't just dabbling in running; he committed fully and embraced it," shares Dr. Masri. "As a strength coach, this result shows me that he brings real intention, genuine commitment, and a strong work ethic, and his results speak for themselves."

So, whether it's running your first marathon, learning a new skill, or making a significant life change, the next time you're wondering if you have what it takes to chase a seemingly far-off goal, remember Harry Styles lacing up those shoes and putting in the miles. One step at a time, again and again, until he crossed the Berlin Marathon finish line in under three hours.

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Mental Health

Wellness expert explains what 'self-care' really is and it's not what we've been sold

Self-care doesn't need to cost you a thing.

Photo credit: Canva

Self-care is not what we've be taught one therapist explains

Self-care. It's something that has been co-opted by wellness influencers and gurus that somehow (and all-too-often) involves spending money on something luxurious. Self-care is often branded as things like pedicures, vacations, and hour-long massages at the spa, but according to Dr. Raquel Martin, we've been doing self-care all wrong.

In July 2024, Martin—a licensed psychologist—uploaded a video to her Instagram explaining what self-care is truly supposed to be. Spoiler alert? It's not meant to be indulgent. At least, indulgence shouldn't be an all-the-time expectation of self-care. Martin acknowledges that the wellness industry has monetized and conflated self-care with self-indulgence, and she explains that having self-care propped up as something that is indulgent isolates people who cannot afford those types of activities.

The psychological toll for conflating self-care with self-indulgence can get dangerously high. In the 2020 Psychology Today article, "Why Does Self-Care Sometimes Feel So Hard?", author and licensed psychologist Alicia H. Clark Psy.D notes that "indulgence stops being self-care when you feel guilty or unhappy with yourself, and this threshold is different for everyone." She goes on to say that "one person's self-caring indulgence can be another's gateway to self-harm, depending on your relationship with the activity, your capacity for moderation, and the reality of its consequences." This makes wellness influencers who tout a heavily indulgent, "treat yo' self" ideology of self-care all the more dangerous. Self-care is not one size fits all, and for those who struggle with self-discipline and moderation, the mindset can do more harm than good.

self-care, indulgence, moderation, treats, discipline Parks And Recreation Treat Yo Self GIFGiphy

So, what is self-care actually? How is it achieved? And is it always supposed to feel good? Dr. Martin goes on to share how she practices self-care, and what she lays out was surprising her viewers. According to Martin, "Self-care is not responding to every call and, if I do not have the bandwidth to have the conversation, stating that I don't have the bandwidth to have the conversation." She also notes that she says "No" to things she doesn't want to do, sets a financial budget, and does not drink caffeine after 4 p.m.

These things might seem a little boring when compared to indulgent self-care, but one thing is clear: these self-care practices are actually good for Martin's body, health, and overall wellness.

Much of what Martin listed are things a lot of people don't consider as self-care, but in actuality, self-care is defined simply by taking care of one's self. This means practicing self-care is getting in a few minutes of exercise a day, drinking more water, or spending time with friends. You don't have to spend money to care for yourself.

yoga, exercise, movement, body, health, self-careA woman practices Yoga.Image via Canva.

Commenters were shocked and thankful for Martin's clarification on what self-care is actually supposed to be:

"Love this list!! As a massage therapist, I have to call out the misconception that massage is indulgent. I'm always telling my patients that self care is more than a bath. I will be sharing this list with my patients. I'm also trying to make massage more accessible," one person writes.

"Thank you for this post. I’m internalizing your advice to see how I can apply. You resonated with my thoughts on so many levels. However, you also provided some clarity and food for thought/fuel for action," another says.

"I really appreciate what you said about pallet cleansers! Sometimes I get frustrated with myself because I'm not able to read and consume and learn about all the issues different people are facing. It's really important to me to learn about those things, not just for awareness, but also so I can do something about it. But self care is so important throughout that, like leaving my phone in the other room, or watching my comfort shows like you said. I often read kids books or TV because of how horrible the world is right now, and I need something extremely wholesome to balance it out. Also, workshop? I'm not sure what that means but I like learning from you. Thanks," another viewer shares.

So, maybe it's time to collectively ditch those indulgent expectations of self-care and really take a look at ways we can actually care for ourselves instead.

This article originally appeared last year.

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History (Education)

What the 'gym bros' of the 19th century used as workout equipment was wild

Our understanding of exercise physiology has come a long way since the 1800s.

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Swedish physician Dr. Gustav Zander designed dozens of exercise machines in the mid-1800s.

In the 2020s, you can't scroll through social media without seeing someone's workout photos or videos from the gym (and thanks to the algorithm, if you so much as pause to look at one of them, you'll be fed gobs more of them—good times!). Modern gym culture includes all manner of equipment—barbells, dumbbells, kettlebells, treadmills, stair machines, ellipticals, Nautilus machines, Pilates reformers, bikes for spinning, and more.

exercise, exercising, working out, workout gear, gymgym GIFGiphy

While we know that organized fitness goes back thousands of years (hello, Ancient Greek Olympics), we might assume exercise machines are an ultramodern phenomenon. But their mechanical predecessors go back nearly two centuries at least. In fact, Swedish physician Dr. Gustav Zander (1835–1920) created a whole gym full of machinery for exercise in his Stockholm Mechanico-Therapeutic Institute in the mid-1800s.

Dr. Zander opened his first institute in 1865 with 27 machines, and by 1877 there were 53 different Zander machines in five towns in Sweden. His work was funded by the Swedish government and his gyms were free for all to use. Soon, however, he began sending his machinery to Russia, England, Germany, and Argentina. After winning a gold medal at the 1876 Centennial Exhibition in Philadelphia for his exercise machine designs, demand for his equipment in America grew and Zander became one of the first international fitness entrepreneurs.

exercise equipment, dr. gustav zander, history of fitness, exercise, health, wellnessOne of the predecessors of modern gym equipmentthe-public-domain-review.imgix.net

Zander's “mechanotherapy" machines had familiar fitness concepts behind them, such as resistance training and muscle group isolating exercises. In the photos of them, we can see how some of them worked, while others result in more questions than answers.

(One of the biggest questions is did people really work out in long dresses and 3-piece suits? Or were these simply photos taken for demonstration purposes? That would still be hysterical—imagine someone in a suit or long dress trying to market a modern workout machine.)

Let's take a closer look at some of Zander's machines:

exercise equipment, dr. gustav zander, history of fitness, exercise, fitness equipmentBicep curls, anyone?the-public-domain-review.imgix.net

This machine looks pretty straight-forward. Aside from the wooden base and ornate metalwork, it doesn't look a whole lot different from a modern arm curl machine. It's not clear whether or how you can adjust the weights, however.

exercise equipment 19th century, dr. gustav zander, health, fitness, gym, exercisePrecursor to the stationary bike?the-public-domain-review.imgix.net

This pedal-pushing machine looks like it could be something akin to a stationary bike. Look how pretty those "wheels" are. Seriously, what's up with the buttoned-up vest and tie, though? Did people not sweat when they exercised in the 19th century?

exercise equipment, dr. gustav zander, history of fitness, health, fitnessSomething like horseback riding?the-public-domain-review.imgix.net

This machine is supposed to simulate riding a horse. Except without stirrups, not sure how that actually gets you the physical fitness benefits of horseback riding. Perhaps it's about maintaining balance or stability? Simply the movement and vibration? Hard to say.

exercise equipment, dr. gustav zander, history of fitness, health, exercise Clearly isolating the foot and/or leg. For what, though?the-public-domain-review.imgix.net

This one looks complicated. And confusing. It doesn't really look like a leg press, but maybe it is? Press and rotate at the same time? Would love to see this one actually in being used.

exercise equipment, dr. gustav zander, history of fitness, health, wellnessWhat does this machine even do?the-public-domain-review.imgix.net

I'm sure Dr. Zander knew what he was doing, at least based on the understanding of exercise physiology at the time, but what the heck is this machine? There's so much going on here with the wheels and the lever and whatever's going on behind him. No clue.

Apparently, at least some of Zander's equipment differed from today's technology in that they were marketed as passive activities—in other words, the machines were supposedly doing the work for you. You just sit or stand or lie there and let the machine do its thing. Some were driven by steam, gasoline, or electricity rather than the human body to produce vibration and massage, producing more of a physical therapy effect than a muscle-building or cardiovascular workout.

exercise equipment, dr. gustav zander, history of fitnessWomen also demonstrated Dr. Zander's exercise machinery.the-public-domain-review.imgix.net

Despite the fact that some of Dr. Zander's inventions look more like torture devices than workout machines, he could rightfully be called the father of gym equipment. It's pretty fascinating to see how far we've come in learning about how the human body works, what we need for optimal fitness, and how innovative design has evolved over the centuries to help people hone their strength and physical fitness.

exercise equipment, dr. gustav zander, history of fitness, exercise, health and wellnessDo we even want to know what this machine does?the-public-domain-review.imgix.net

Perhaps most importantly, it's a relief that we do all of that in cool, comfortable athletic gear now instead of wool suits and thick petticoats. Yeesh.

See more photos of Dr. Zander's exercise machines here.

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People share things they imagined they’d never do but now totally love

Proof that we shouldn’t limit ourselves with “never.”

Photo by Benjamin Combs on Unsplash
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Most of us have things we're willing to try and other things we swear we'll never do. Some of those "nevers" are actually smart boundaries—definitely shouldn't knock "never" entirely—but some things we unnecessarily omit from the list of possibilities simply because we think they aren't for us or that we won't actually enjoy them.

However, "never say never" is a saying for a reason. How many of us thought we'd never like a food that we've actually grown to love? How many hidden talents or interests have we discovered by trying something we assumed wasn't our thing?

Someone on Reddit asked, "What’s something you thought you’d never do that you found out is actually really enjoyable?" and people's responses are surprisingly inspiring. If you've ever thought any of these things wouldn't be up your alley, take a look at what others say about their experiences. Maybe it really isn't for you, but maybe—just maybe—you'll discover a new love when you start letting go of some "nevers."

Being a workout person

"Going to the gym regularly - hated it at first, but now it’s my therapy."

"One of my few discoveries too. Staying active and working out really does clear your head and also pumps me up enough to have energy throughout the day."

"Yes!! I go to a hard-core class 4x a week now and I feel better!"

"I hated it at first as I felt lost in regards to exercise selection and hate eating (eating in a calorie surplus is necessary for building muscle) but once I noticed I was no longer the skinniest guy in the room and had a decent (not huge) amount of muscle I kept at it."

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"I never thought I'd say this, but going to the gym has actually become something I really enjoy! I was trying to lose weight last year and I met a really nice trainer who taught me a lot of tips. And now I lost 20 pounds, have a healthier body, and strength training even makes my nasolabial folds lighter."

"Weightlifting, who knew taking out my anger on some heavy barbells would make me feel EXCELLENT, keep my weight low, make me strong looking, and give me a place and activity to hang with my friends that wasn’t a bar?"

Gardening

"Gardening. I was raised a city kid. Rented a house for a bit in a neighborhood where people took real pride in their yards, so out of respect, I tried to spruce the yard up a bit with plants.

Very little in life has such solace and reward. Not everything you plant works out, but it's peaceful digging the hole and putting it in the ground and months later, if it lives and blooms, you know you did that. You made that happen. And every spring that flower will return and brighten your day and you know that you put it there and it lived."

"This for me as well. I love spending hours pottering around my garden and spending a fortune growing food that mostly gets eaten by the critters. Massively beneficial for my mental health."

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