Sports
Paulo Paula: The Olympic Marathoner Who Defies Time
At 46, Paulo Paula reveals the secrets to his longevity and high performance in marathons.
Legendary Olympic marathoner Paulo Paula, in conversation with Fábio Bessa and Thiago Kawamura, shares his incredible journey in athletics. At 46, he discusses how he stays at the top of his game, his training philosophy, and the undeniable importance of mindset in high performance. This is a lesson in overcoming challenges and dedication.
In the first 2026 episode of the Stemma Podcast, hosts Fábio Bessa and Thiago Kawamura welcome renowned Olympic marathoner Paulo Paula. At 46 years old, Paulo continues to impress, holding second place in the CBAt ranking in 2025 and demonstrating admirable consistency and determination. In this relaxed and insightful chat, he uncovers the pillars of his longevity in the sport, his unwavering mindset, and the importance of discipline for anyone seeking high performance.
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The Mind of a Champion: Competition and Overcoming Challenges
Paulo Paula embodies the competitive spirit. For him, running transcends the physical, being primarily a mental battle. "Only God can stop me," he asserts, explaining that his greatest motivation comes from the desire to prove to himself that he is capable, especially when doubted. He reveals that he uses criticism and skepticism as fuel to push further, transforming challenges into opportunities to break barriers. "I have no opponent. My opponent is myself," he declared, emphasizing the importance of competing with oneself.
The transition to marathons came strategically, following the tradition of "root marathoners" who only ventured into the distance after the age of 30. Identified with endurance fibers at 18, Paulo Paula patiently built his base, completing 28 half-marathons before his full marathon debut. His philosophy is clear: running is about being happy, and the result is a consequence of intelligent preparation and a focused mind.
From Training Strategy to Olympic Glory
Paulo Paula's career is marked by a meticulous approach. His first marathons – Amsterdam, Barcelona, and Padua – were full of learning experiences, culminating in his first participation in the London 2012 Olympic Games, where he achieved an impressive 8th place. He explains that the marathon truly begins at 30km, requiring intelligence to pace effort and know the right moment to attack or hold back.
Smart Training: Less Is More
In contrast to many athletes, Paulo Paula prioritizes progressive training and avoids excessive volumes. His peak weekly training doesn't exceed 165km, and his maximum long run is 32km. He criticizes the practice of running 40km in training, arguing that it doesn't allow for adequate recovery and compromises longevity. "I don't do intervals," he explains, preferring daily progression. Post-marathon recovery is sacred to him, with weeks of total rest to allow his body to fully recuperate. This approach, combined with a lifestyle that prioritizes rest and not over-exerting the body, is one of the secrets to his impressive career without major injuries.
Regarding training locations, Paulo Paula highlights the difference between continents: he prefers to train in Portugal, where the climatic and terrain conditions are more suitable for his style, rather than seeking the "magic" of Kenya, whose methods and adaptations do not fit the reality of a Brazilian athlete.
Challenges of Brazilian Athletics and the Role of Media
Paulo Paula doesn't shy away from discussing the complexities of life as an elite athlete in Brazil. He highlights the financial and personal sacrifices, emphasizing that the true reward in athletics isn't money, but rather the experiences and the history built. He criticizes how the sport is managed in the country, with a lack of long-term planning and unequal resources that prioritize modalities that have already brought medals, to the detriment of grassroots development and other areas.
The marathoner also criticizes the culture of social media and the vanity that permeates amateur sports, where many self-proclaim themselves "elite" without proper dedication. He advocates for authenticity and a real commitment to the sport, warning that the pursuit of status and easy recognition can distort the true benefits of running.
Wisdom for Amateur Marathoners
For those who dream of completing a marathon, Paulo Paula offers valuable advice. He highlights the intense mental battle that occurs between kilometers 34 and 37, where the urge to give up is strongest, but overcoming it leads to the indescribable emotion of reaching the finish line. However, he is emphatic: "don't put your life at risk." If your body isn't feeling well even during a half-marathon, it's better to abandon the race than to compromise your health.
He reiterates that being a runner is not just about completing a marathon, but about practicing running responsibly and consciously. Preparation is fundamental, and guidance from professionals and a rigorous medical evaluation are non-negotiable. Running should be a path to quality of life, not for vanity or ego.
With his unwavering passion and decades of experience, Paulo Paula inspires athletes of all levels. His journey is a testament that success in endurance sports is a powerful combination of a strong mind, intelligent preparation, and a genuine love for running, defying age and the paradigms of modern sport.
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