Hello runner! If you’ve run a few marathons or are planning to do so, you’ve probably heard about the infamous “marathon wall.” It’s that dreaded moment when your body seems to give up, and the race becomes a battle not only physically but also mentally. Today, I want to share my experience and give you some practical tips on how to tackle it. Yes, because the wall isn’t invincible: it can be overcome, especially with the right preparation. Personally, I’m used to running over 100 km, so when I reach the 30th km of a marathon, I think: “Only 12 km left to go!”
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What is the Marathon Wall?
The marathon wall is that feeling of physical exhaustion that hits many runners, typically around the 30th-35th kilometer. But what exactly is it? From a physiological standpoint, the wall occurs when the glycogen stores in your muscles are depleted, and your body starts burning fat for energy. Unfortunately, fat doesn’t get converted into energy as quickly as carbohydrates, which slows down your pace, makes your legs feel heavy, and turns the run into a real struggle.
The good news? The more you train for long distances, the less the wall becomes a problem, at least mentally. The first time you encounter it, it may seem insurmountable, but with experience and proper preparation, you can learn how to face it or even avoid it altogether.
Long-Distance Training: The Key to Overcoming the Wall
My strategy for avoiding the wall starts with training. Often, when people talk about running, they emphasize speed and weekly mileage, but the real key to running a marathon without hitting the wall is getting your body used to sustaining long distances at a slow and steady pace (and also training your core, but we’ll get to that).
Personally, I’m accustomed to running races that go beyond 100 km, so for me, facing the wall in a marathon doesn’t seem so daunting. When I reach the 30th km, my thought isn’t “How much further?”, but “Only 12 more km to go!” This shift in perspective is crucial. If you train your mind and body to see the marathon as a manageable distance, the wall loses its power.
My advice is to incorporate slow, long runs into your training, even surpassing 30-35 km. The more your body gets used to moving for hours, the less you’ll feel that energy crash when it’s time to tackle the final kilometers of the marathon.
Glycogen Management: Fueling to Avoid the Crash
Another key factor in overcoming the wall is nutrition. It’s essential to start the race with your glycogen stores full and to keep them stable throughout the run. Personally, during the race, I regularly consume supplements like gels and isotonic drinks to prevent my energy reserves from depleting.
My recommendation is to take in carbohydrates every 45 minutes or about every 10 km (and if your pace is faster, take the gel earlier), to keep your glycogen levels stable. Don’t wait until you feel tired to refuel! Being proactive is the key to avoiding that energy crash. When I run ultramarathons, I make sure to constantly fuel myself, and I do the same in marathons to avoid hitting the wall.
Running Beyond the Wall: The Power of the Mind
Besides physical preparation and managing nutrition, what really helps me overcome the wall is the mental approach. When you reach that critical point in the race, it’s your mind that commands your body. You need to be ready to manage the fatigue and pain, turning each kilometer into a milestone.
When you feel the wall approaching, remember why you’re running: whether it’s a personal challenge, a charitable cause, or simply the desire to improve yourself, keep that in mind and let it push you forward. I focus on small fractions: one kilometer at a time, one step at a time. This fragmented approach makes the final distance seem less overwhelming and more manageable.
Experience Makes the Wall Easier to Overcome
If there’s one lesson I’ve learned from my experience, it’s that the wall isn’t an insurmountable barrier, but an obstacle that can be tackled with the right preparation. The more you train on long distances, the more accustomed you’ll be to managing the physical and mental effort, reducing the impact of the wall.
So, the next time you find yourself facing a marathon, remember that the wall is just part of the race.
And you, how do you handle the wall? Have you ever overcome a crisis during a marathon? Share your experience in the comments: every story is a valuable lesson for our community of runners!