How to avoid “hitting the wall” in the marathon
Hey, runner, got a race coming up? If you do, you might have asked the question, “How do I avoid hitting the wall in the marathon? I just don't want to bonk at mile 16!” This is one of the most common questions I get from marathoners. Let's talk about 10 things you'll need to do to avoid hitting the wall in the marathon.
1. Eat as much as 200g+ of carbs
Wait. What? If this number surprises you, you aren’t alone! Most individuals aren’t even getting close to this number. I run into a lot of runners that will only consume about half of what their bodies really need. Because they don’t consume enough, especially early on, their bodies start to deplete the glycogen (or stored energy), leaving the muscles drained of any energy, leading to an early “bonk” or hitting that wall. In the Essential Marathon Fueling Course, we talk about exactly how much you, as an individual runner, might need for your marathon.
2. Drink as much as 42+ ounces of fluids
Performance declines fast when your body is dehydrated. Many runners hit the wall because they fail to take in enough fluids. This 42 ounces is just a minimum for most runners! You may need 1/2 a gallon or more of water during those 3-6 hours during your marathon! One mistake I see is that runners don’t practice this during their training, and then they get to race day aren’t able to take in enough fluid. In the Essential Marathon Fueling Course, we give you numbers to shoot for, and how you can make that happen throughout the time you are on your feet during your marathon.
3. Preload with electrolytes
Before your race, make sure you are taking in some fluids. Preloading with electrolytes & hydration can help with better sustained energy. If you aren’t sure how much of the electrolytes you might need during your race, check out the Essential Marathon Fueling Course.
4. Alternate between water & sports drink
Another mistake I see runners making is they either take in too little water or too little electrolytes. Most races will provide both of these at each aid station. Try taking in both, and alternate between the two to prevent both problems.
5. Take advantage of caffeine
Caffeine is an awesome stimulant that has been shown to improve endurance performance. However, if you don’t use it right, it can cause negative digestive distress. We talk all about how to train your body to tolerate caffeine, how much you should use, and when to incorporate caffeine in our Essential Marathon Fueling Course.
6. Practice race day fueling in your long runs
Practice makes perfect, right? Or at least practice makes permanent. If you are practicing running, why not practice your fueling?! I see a lot of runners hitting the wall because they make too many “new moves” on race day. If you have practiced something during your long run, you’re able to know if it works for you or if it doesn’t. You can’t just trust another runner’s word. You gotta practice it first.
7. Don’t do anything new on race day
Going along with number 6, we don’t want to try anything new on race day. Trying new fuel, trying caffeine for the first time, or running at a pace you aren’t familiar with can all bring disaster. This is a topic we discuss a lot in our Essential Marathon Fueling Course!
8. Don’t go out too fast, and aim for a negative split
As a running coach, I have to emphasize this common issue. You can do EVERYTHING right with your nutrition and hydration. But if you go out too fast, you just won’t be able to keep up with your body and sustain the pace. Keep it controlled, keep it on the conservative side. When in doubt, slow it out. You can always get faster toward the last few miles of the race.
9. Bring your own hydration & fuel — likely the race won’t provide enough
Whenever I get to a race, I notice hundreds of runners doing this one WRONG. The race almost never provides hydration and fuel frequently enough. You gotta bring your own! 26.2 miles is hard to carry all the fluid you will need, so I’ve recommended to athletes to bring something like a Nathan handheld bottle, have a friend pass off some fluid, and pack all the fuel you need in your pockets or packs. You should still consider taking in the fuel/hydration provided, using the race’s fuel to supplement your own.
10. Drink fluids & take fuel in small amounts over the course of the race, not in big gulps at a time
The course might have an aid station every mile, but this usually forces runners to take in huge gulps at a time, leading to a sloshy stomach, impaired digestion, and eventually hitting the wall because you aren’t able to get enough of the sustained energy/hydration. Instead, take in small amounts, sips, and bites so that you can optimize the digestion & energy you receive from your fuel. This goes back to number 9, where bringing your own can really help.
Want a race day plan down to the nitty-gritty detail?
Sign up for the Essential Marathon Fueling Course! You’ll have access to so much information. All the information that I see my runners needing. As a marathoner, running coach, and registered dietitian, I want you to succeed and I know your pain points! Learn more about it here!