How to Avoid the Wall in Your MARATHON: 4 Top Tips
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- čas přidán 22. 07. 2024
- Hitting the wall, or bonking, in the marathon is unfortunately very common. But you can avoid it - here are my top 4 strategies (including nutrition & pacing) to have a successful finish to your marathon.
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I remember a saying a good friend once told me. "The marathon is broken into two equal parts. The first 20 miles and the last 6."
Pretty much, except the last 6.2 miles is harder than the first 20 lol.
I ran 19 today and that was pretty bad
100 percent true. Marathon doesn't start until Km 36
To me it's useful to differentiate between between 2 different flavors of hitting the wall:
1. Lactic acid buildup/muscle fatigue. Usually caused by pacing incorrectly. This can happen at any race distance and is probably more common across the running population as a whole. If you hit this at mile 10 in a half it won't kill you but if it happens at mile 15 in a full you still have a very long way to go and it will be rather unpleasant and you can probably kiss your goal time goodbye.
2. Glycogen depletion. This seems to be mentioned a lot more often but it is pretty specific to marathon+ distances., and is usually caused by insufficient nutrition. I haven't experienced it personally but it sounds a lot more difficult to recover from.
Could not agree more. And a third, if you didn't train well enough, leg fatigue will get you, too.
@@runningwithjane I actually think leg fatigue is the most common reason for the pace dropping off towards the end especially in the final 5-10k. It's happened to me in my last 2 marathons, both times the wheels have not come off completely but my pace has dropped a bit, so instead of accelerating pushing for a 3.15 I've ended up with a 3.19.
Never realized how important the amount of carbs per hour were until I finally started getting into runs that were over an hour. I used to struggle going beyond an hour of running, but adding a gel every 30ish minutes made a world of difference!
It's a gamechanger!!
i get what you say, but after 1 hour already?
As a 3:03 Marathoner I found this to be a very good introductory VLOG. You’re doing a good job at informing beginners how to avoid a terrible experience.
Thanks! I also know people who have run multiple marathon with this experience and just don't realize what it is they are doing wrong. Hitting the wall is the worst and am all about helping runners avoid it as much as possible!
do you fuel during your long runs?
Great tips! So glad I found your channel!
Makes me so happy to hear you're finding it helpful...that's always the goal!
All said is 100% correct. I have bonked twice in my first few marathons, no strategy, no watch ... and its horrible. Fuel the body and manage your heart rate.
HR can be so helpful in the marathon if you know what you're doing with it. Ultimately comes down to training well, pacing right and getting enough fuel.
Thanks for the video! Very helpful as a newbie marathon runner ❤
So glad to hear you found it helpful, Tarryn!
Thanks for the tips!! Really didn't realise how critical gels were in my last year of training until I did a 35km long run recently on only 2 gels and really banked at the end. Going for my first 'official' marathon tomorrow and will try and have at least 4 gels which will hopefully see me through at my target time of sub 4! 🤞 thanks again!
Hi Alicia! How did it go taking more gels? I recommend working up to 1 every 30 min. if you can...4 is far better than 2!
Thanks Jane!! I’m 5 months out from my first marathon.. seriously cannot wait!
Love the excitement! What marathon will you be running?
BQed in my first marathon last October (Hartford) but bonked at mile 21. Had a sub 3 pace turn into a 3:07. Really trying to make the cutoff for Boston 2025, so I'm doing "pancake flat" Sri Chimnoy in Lake Congers NY in August. I've been doing 13-15 miles per run 5 days per week this offseason
Early conservative pacing and fueling really well will make a huge difference! You got this!!
Thanks for a great video. I’m the king of an 8:45 pace the first 20 miles and a 10:30 pace the last 6. My sub 4 marathon turns into a 4:10 very quickly. I’ll try your advice with slowing down and consistent long runs in training. Thanks for the video!! And good luck at Boston!
I wonder how you do if you held yourself back to do a 9:05 minute pace for the first 20. Might be able to snag that sub 4.
Glad the content was helpful for you! Sounds like better pacing at the start would help you...a couple small tweaks and you will definitely smash that sub-4!
Agree with this! Since sub-4 is 9:09 going out around that means you'll have plenty of energy to pick it up at the end to go faster and hit your target.
I am in the same boat...I was on par for 4 hr Mark.
@@mponce951 working on a video about how to go sub-4...hopefully out in the next couple of weeks!! Keep staying consistent - you'll get there!!
Thanks so much.
You're welcome, Mark!
Who has the time to do a 50-60 miles a week! 😮 I have to make sacrifices to run 20-25 miles!
Hi Charles - everyone is different! Totally get that even 25 mpw can feel like a lot. For marathon training, though, to have a great experience, most people will need to run at least 40 mpw in their biggest weeks.
It happened to me, I ran pretty much the last 10 miles with "the wall" feeling. I only trained for about 1 month, which is definitely not enough. I managed to finish in 4 hours and 4 minutes but running on just willpower is definitely not the way to go😅, it was very demanding and draining. I'll definitely prepare better for it and hopefully enjoy the experience more next time. Thank you for the tips.
We all live and learn and lucky us, we get to try again. I'm sure your next one will be much, much better!
I am doing my first half marathon in may
It going to be first experience for me and I am going to enjoy myself .
You have the right idea, James! First one should leave you with a great experience and feeling like you'd want to do it again.
@@runningwithjane I am going to pace myself and not to worry about others people and try not to worry about getting a good time I am going to enjoy everything .
In the past I’ve done a gu every 4 miles. That was ok when I was younger. Now I’m going to try every half hour, especially since I get nauseous at the end. I’m also going to try some actual food this time like I did for my first couple of marathons. Nerves have gotten so bad for my last few marathons that it’s hard to eat. Thanks for your videos!
Hi Shannon - that's definitely a real thing. You may want to practice with a half marathon tune-up race (run at marathon pace) in the lead up to a marathon just to get your stomach adapted to not just fueling while running but fueling while having the nerves that comes with the race experience. Keep practicing and it will all come together!
@@runningwithjane I have a half in a few weeks and practiced on my 10 miler today 👍
there's another great vid, WOW Jane, I thought you were 7 feet tall and made of steel !!! and your 100lbs or so, no wonder I start feeling a "little wonky" on my long runs of about 1 hr45 min., I'm 200lbs. and burning way more calories than you, I actually NEVER thought about total glycogen stored , but yeah, nearing the 2 hr mark, I've nearly exhausted those 2000 calories of glycogen and I'm not even close to 20 miles - guess I need to recalculate some stuff, thank you, have an Awesomeness week
Yes, I'm a small person haha. My husband is 200+ like you though...and he hit the wall hard in his first two marathons from taking in way too few calories...luckily got it sorted by #3! The nutrition stuff can be tough to figure out for sure. Hope you have a great week as well, Ken!
3:59 The heart doesn’t necessarily get “larger” as you exercise like other muscles might. The walls become more elastic and the effective volume of the ventricles gets larger.
Also, the heart doesn’t have a higher stroke rate from exercise and likely the opposite. It does have a larger stroke volume, the amount of blood the heart pumps per beat.
Appreciate your (what I assume to be) higher level of expertise on the subject. As much as I love physiology and know a good deal about is as it pertains to running, I'm no doctor and do my best to relay the information correctly, but sometimes I mix words when the camera is rolling.
Preparing for my 1st (and quite possibly ONLY) marathon in March (personal goal before I hit a milestone birthday) and I'm so glad I found your channel. I've been toying around with carb sources during long runs, but I'm curious if there are any substantial "food options" instead of relying on liquid/gels? I spotted Honey Stinger waffles and was curious if they're worth a try to have on hand. Anything else that might work in your experience? New subscriber btw!
Hey there! Anything will work that has carbs, your stomach can handle and you can eat easily enough on the run! Dried fruit and applesauce pouches can work really well...for sure the HS waffles, too! In this video the nutritionist shares lots of examples: czcams.com/video/mFktNGrDiV0/video.html
@@runningwithjane thanks so much! I've been really diligent and building up my long runs these last few months (next 3 weeks are 18, 19 then 20) and I'm learning a great deal about what works for my body. I'm definitely going to try applesauce pouches to see how that goes on Saturday! Woo!
Thank you Jane. Training for my first marathon in May, useful tips
Thank you Jane!!! Out of the 3 gels you recommended which is the best for a sensitive stomach? I can’t do chia seeds and I will be utilizing the high dose of tailwind that you recommended in your other video. I am planning for a 4hour 50 min to 5 hour 10 min marathon.
Hi Melinda - typically I would say go for the Huma, but since you can't have chia, Honey Stinger is the better choice between that and the Gu, though the HS is a bit sticky for my preference. Maurten is another excellent option...texture is strange but overall goes down easy. You may also like the Honey Stinger chews (amzn.to/3IFazm9) , if the gels aren't your thing
I hit the brick wall hard in my first marathon. I think I took three gels altogether. Need about seven next time it seems like!
Ugh it's the worst! Yes, one gel per half hour is a good starting point to practice in training...that along with pacing and good training, and you will see how amazing the marathon finish can be.
You are the best
Glad you are finding the videos helpful!
Hello - new subscriber! I think you mentioned you can fuel on capsules / sweets as opposed to gels. I will need to try both to see what works as I suspect gels will make me queasy! Can you recommend an alternative, and can you use a combination of the two? I also like the sound of Tailwind for hydration - a watery drink I much prefer! Currently I'll do 13m (2 hr) with just water and a hydration tablet, but will start to feel spaced out, which I assume is the glycogen depleting. Training for my 1st marathon in 17 weeks using your plan. Thanks for all the helpful advice! I love your channel!
Hi Clemency - yes, you definitely need to take in carbs…will be a game changer for you. You can definitely fuel on “real food”…it’s just quite a bit tougher to get enough that way. I’ve had athletes start there before and they almost always end up doing gels, chews or drink firm like Tailwind. Though candy like gummy bears can also work. I would recommend d you at least try some different gels, your body may not love it at first but you’ll adapt. Ucan, SiS and Precision (they also make a chew I love) could be good ones to try. But yes, Tailwind is also great!! (Combos yes for sure!)
@@runningwithjane Thanks Jane, will try your suggestions. Will be interesting to see how my body adapts. I'm nearing the end of week 2 of your beginner marathon training plan and noticing some positive changes to my energy levels and general strength.. long may that continue!
I've run 13 marathons and never taken a gel either in training or in a race. Key to running without gels are fasted runs in training. Just a single glass of water before going for a run is key. I've run even pacing my last 3 marathons, 3:09 being my last marathon.
Hi Paddy - glad that works for you.
thank you for the video. What is your take as for fueling during the long runs? Should i do it? should i do it only sometimes? Or should i maybe intentionally get my body used to run on low glycogen by not fueling or fueling less?
100% you should be fueling for long runs! Fueling provides energy for the run, allows the body to adapt to taking in fuel and helps you better recover, too. Here's a video I think you'll find helpful: czcams.com/video/mFktNGrDiV0/video.html&lc=Ugx_2MldO_cr5l0R_nh4AaABAg
Great video Jane, thanks. I’ve been fueling pretty much as you recommend and it works for me, but I’ve read some recommendations from prominent runners for running in ketosis (no carbs and no fueling during the race). I haven’t tried it myself but I’m curious. What are your thoughts?
Hi there - I know that some experienced runners will do fasted long runs as a way to become more efficient at burning fat for fuel. As far as doing this in racing, I have never heard of that and would imagine it would be really detrimental and lead to bonking. I would never recommend someone do this without guidance from a running coach or nutritionist experienced working with distance runners.
@@runningwithjane Thanks for the reply Jane, good advice and I’m not questioning it. But here’s a little more info on where I’m coming from and I’m not expecting you to reply to this. Over the last few months I’ve run 3 halfs and a sprint triathlon, this year I plan to push up to the full marathon distance. So far race fueling hasn’t been an issue for me using gels and an electrolyte drink mix, but I’m worried it might not hold up at higher mileage mainly because of my age (old). What’s confusing is the optimum daily diet is very low in simple carbs (Whole30, no sugar), yet on race day we binge on carbs. I guess fueling is an issue where the old adage, nothing new on race day, doesn’t apply.
I do a lot of fasting and when I fast for several days I still do some easy 5-10k runs. Since I'm completely out of glycogen and my body works solely on fat, how do I don't get any effects of the marathon wall? Is it the fasting that trained my body to use fat, or it's just the low intensity of my running? I need to mention that after 3-4 days of fasting I can do only easy runs.
Hey there - yeah it's tough to have the energy for speed sessions while fasting. I'm unsure of your question...did you run a marathon while fasting or just saying you didn't hit the wall in your marathon? People who are fat-adapted can sometimes have a better chance of avoiding hitting the wall but there are a lots of factors at play. I carb-load, don't fast, and don't ever hit the wall anymore.
I didn't run a marathon while fasting. I heard on the video that "hitting the wall" happens because the glycogen stores are depleted. I'm doing for example a 10k run after a week of fasting. My glycogen stores are depleted since I haven't had any calorie intake for a week and I've done several other activities before. Shouldn't I have some "hitting the wall" effects during my 10k fasted run? @@runningwithjane
@@Anthimox1 gluconeogenesis. Your body makes
its own glucose when depleted. Your training definitely helps not hitting the wall, but an easy fasted run is not the same as a marathon ran on a decent pace.
Hello Jane! I am a beginner at running I started 1 month ago.I would want to run a marathon and not hit the wall.I want the result to be around 4:30 or 5 h max.would be a good strategy to run 10km/h the first 32km and then walk until finish? Thanks!
Hey there - always better to start conservative and you'll have a much stronger finish. Run/Walk the whole time would be a much better choice.
@@runningwithjane Yea this weeks I run some more and I realized you will suffer no matter what in 42 km race :) . It is possible to run 5 marathons in year for two years straight (all sub 5 h)? How hard it will be to achieve that if you train for 2 years before?
Im almost 194lbs male at 36 yo, so I need around 65grams per hour. man that really explains why my muscles are sticking at mile 10, I been having 10 grams per hour lol. so if I gonna go proper ghetto a snickers bar and some salt tabs every hour for me
I think it will be a game changer for you! Also, I think you'll find this video helpful too czcams.com/video/mFktNGrDiV0/video.html
@@runningwithjane thanks! Keep up with the good work! Let's hope my legs won't fall off post marathon 😂😂
@@kaizze8777 LOL you got this!!
My first marathon coming in April…if I’m running at easy pace, maybe even 30-40 seconds easier…can I ease off gel intake? Or due to longer time on course, just take gels every 30-45 minutes at % of my weight? Would love to finish strong last 10k…although Big Sur has some elevation.
1 gel every 30-40 minutes is a good rule of thumb and you can supplement with something like Tailwind or Nuun Endurance for another boost of carbs! Getting ahead on carbs is really important to keep from hitting the wall (as well as pacing well and having enough mileage in training). That's awesome you're thinking about all of this now!
I thought the worst will be at 20miles, but it turned out that it got harder each mile, and the 26th mile was the worst.
Definitely sounds like you hit a wall! Ugh...that's not a fun feeling. Proper pacing, fueling and high enough mileage in training is definitely the best way to avoid the wall.
All above but As a 3.05 runner have a reward at the end, omg i would of run thru a building for a Pint of the black stuff Guinness
Agree, definitely always good to have something to look forward to at the end!
Jack Daniels says, no long run longer than 150 minutes; what is your take on this?
Hey! I actually have a video where I talk about this and how long a long run should be: czcams.com/video/qx5zlRG4rS4/video.html Jack Daniels is one of the greats and I employ tons of his principles, however, much of his training is based around very fast and young, college-level/elite athletes (many who run high weekly mileage). I'm not saying the everyday runner won't ever be successful with this approach, but I think most runners will need to hit the 3-3.5 hour mark to gain the physiological adaptations and mental fortitude to have a better outcome in the marathon.
@@runningwithjane Thank you. Personally, I experienced a lot of injury and getting worn out doing the very long runs earlier, but feel I achieved my targets better using Dr. Daniel's principle of 25% or 150 minutes, even though I am 50 and not too quick. I felt the really long runs were making me too tired to take on quality workout during the week; now I am able to do the quality workouts well. Anyways, thanks a lot. Appreciate your videos.
I’ve bonked every one of my marathons and ended up jumping on the struggle bus between miles 16-18 lol
It's common unfortunately. But with the right pacing (conservative start is HUGE!) and fueling properly, you can overcome this!!
I'm a hefty 185lbs so I guess I'm taking in 46-60g of carbs, oh boy
Carbs FTW!! Check out this video too if you haven't and it will help you a bit more with the carb intake thing: czcams.com/video/vDNljSeWxPo/video.html
@@runningwithjane thank you, I'm running the Dublin city marathon on Sunday!
1. longest long training run should be atleast 20mi or 4 hours
2. 40 mi per week in peak week of training 50-60 better
3. body only hold 2000 calories of glycogen, 100 calories per mile. need fuel
4. 1/4 to 1/3 of bodyweight in lbs of carbs per hour, 5-8 gels 1 per 30-45mins, dont wait till hungry
5. pace you self no go too fast
🙌 Will say for number one, longest long run should be UP TO 20 miles or 4 hours. Some people should cap their long runs at 18 miles or 3 hours. Depends on different factors. Here is a video that helps explain: czcams.com/video/qx5zlRG4rS4/video.html
Good info, but hard to keep trying to convert miles to kilometres. American will never adopt the metric system it seems 😂.
Ugh I know!! I forget to do both.
I used to take in carbs like there was no tomorrow. Now, I run with just water and coffee in my stomach - and don't eat for several hours after running. For long runs, I use a diluted sports drink. Once you're fat adapted, you don't need all the carbs (I still have carbs, but far less than I used to have). Less carbs, less inflammation, faster recovery 🙂
Hey there - curious if you race marathons this way, as well? No carbs other than diluted Gatorade? Generally speaking most people aren't going to be in your position come race day and a lack of carbs will make them hit the wall big time.
You’re wrong it’s not a glycogen issue, it’s a potassium issue and less often a sodium issue.
Lack of carbs (turned into glucose for fuel) will absolutely play a role in poor marathon performance. People sweat in varying amounts, but replacing water and electrolytes lost from sweat is absolutely key in keeping energy levels up. Sodium and chloride are the most common electrolytes in sweat.
Jesus you’re beautiful
Thanks for watching!
😞 ｐｒｏｍｏｓｍ
Thanks for the comment!