How to Avoid Hitting the Wall in a Marathon

If you’re training for a marathon, you may be worried about the infamous “wall” – the moment during the race when your energy dips, your legs feel like lead, and your mind screams for you to stop.

Whether you’re at mile 18 or 22, this challenge can feel insurmountable, but it doesn’t have to be. By understanding how to avoid hitting the wall in a marathon, you can prepare for it mentally and physically. You’ll be ready to push through and finish strong. Here’s expert advice from a running coach on what to do:

1. Understand What the Wall Is

The “wall” is a physiological phenomenon that happens when your body depletes its glycogen stores – your primary source of energy during a marathon.

At that point, your body starts to rely more on fat stores for energy, which is slower and less efficient, leading to fatigue, muscle weakness, and mental exhaustion.

It’s not just a physical challenge but a mental one as well, as runners often feel like quitting as their energy fades.

2. Train for the Wall

Training your body to handle long distances and to avoid running out of glycogen is crucial to avoid hitting the wall. Here’s how you can prepare:

• Long Runs: Include weekly long runs in your training plan. These runs teach your body to efficiently use glycogen and transition to fat for energy. They also help your mind prepare for the mental challenge of enduring long distances.
  
• Pacing: It’s easy to start strong in a marathon, but maintaining a steady pace is key to saving energy. Going out too fast will burn through glycogen quicker. Train at a pace that’s sustainable for the entire race.
  
• Fueling and Hydration: During training, practice fueling with energy gels, sports drinks, or whatever you plan to use during the race. This helps your body get used to refueling mid-run, which is critical to prevent glycogen depletion. Make sure to stay hydrated and take in calories regularly to keep your energy levels up.

3. The Power of Mental Preparation

While physical training is important, mental toughness plays a huge role in pushing through the wall. Here are a few strategies to stay mentally strong:

• Break the Race Into Segments: Instead of focusing on the entire 26.2 miles, break the race into smaller sections. Tell yourself, “I just need to make it to the next mile marker,” or “I’ll focus on this water station and then reassess.” The smaller you make each goal, the less daunting the marathon will feel.
  
• Positive Self-Talk: When you hit the wall, your mind might start throwing in doubts, like “I can’t do this” or “I’m so tired.” Instead, try to flip the script. Remind yourself of your training and the work you’ve put in. Use positive affirmations like “I’m strong,” “I can push through this,” or “One step at a time.”
  
• Visualization: Before the race, visualize yourself crossing the finish line. When you feel like quitting, recall that image in your mind. Visualizing success can help you push through even the toughest moments.

4. Proper Nutrition and Hydration During the Race

Proper fueling during the marathon can make or break your experience. Here’s how to maintain energy:

• Carb Loading: In the days leading up to the marathon, increase your carbohydrate intake. This helps store more glycogen in your muscles, giving you a bigger fuel tank to start the race with.
  
• Fuel Early and Often: Don’t wait until you feel fatigued to start eating or drinking. Consuming small amounts of fuel (gels, chews, or drinks) every 45 minutes can help maintain your glycogen levels throughout the race. Be sure to hydrate frequently as well to avoid dehydration, which can exacerbate fatigue.
  
• Electrolytes: When you sweat, you lose electrolytes like sodium and potassium, which are crucial for muscle function. Consider incorporating electrolyte drinks or tablets to keep your body in balance.

5. Stay Calm and Breathe

It’s easy to panic when you hit the wall, especially if it happens earlier than expected. Remember to stay calm and focus on your breath.

Slow, deep breathing helps lower stress and provides your body with the oxygen it needs to keep moving forward. Focusing on your breath helps to relax your mind and body, making it easier to get back in the groove.

6. Use the Power of Other Runners

One of the best ways to get through the wall is by leaning on other race participants around you.

Whether it’s through conversations with fellow runners or simply sharing the experience of struggling and persevering together, there’s a lot of power in community.

If you’re running with a friend or a group, lean on them for support when times get tough. I always find that the energy of other runners can gives me a much-needed boost.

7. Embrace the Struggle

It’s important to acknowledge that hitting the wall is a natural part of marathon running. Instead of fearing it, accept it as a challenge to overcome.

Every marathoner, no matter how experienced, goes through tough patches. Embrace the struggle, because it’s these moments that make the finish line that much sweeter.

8. Finish Strong

Once you’ve made it through the wall, take it one mile at a time. Remind yourself that each step is a victory.

When you reach the final stretch, dig deep and let the energy of the crowd and the excitement of nearing the finish line propel you forward.

More Advice from a Running Coach

• 6 Marathon Tapering Mistakes to Avoid
• Last Minute Marathon Tips
• 10 Marathon Mistakes to Avoid in Your First Marathon

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.