How to Avoid the Wall in Your MARATHON: 4 Top Tips

Running With Jane
2 Mar 202211:49

Summary

TLDRThis video addresses the common issue of 'hitting the wall' in marathons, which occurs when glycogen stores deplete around the 20-mile mark. The host offers four strategies to prevent this: 1) Train with long runs over 20 miles and sufficient weekly mileage to build endurance and strength; 2) Practice race-day nutrition by consuming carbs based on body weight; 3) Start the race conservatively to avoid depleting energy too early; 4) Ensure consistent carb intake during the race to maintain energy levels. The video aims to help runners avoid this debilitating experience and finish strong.

Takeaways

  • 🏃‍♂️ 'Hitting the wall' or 'bonking' is a common issue in marathons, usually occurring around the 20-mile mark due to glycogen depletion.
  • 🔍 The body stores about 2000 calories in glycogen in the liver and muscles, which is not sufficient for a 26.2-mile marathon.
  • 🏋️‍♀️ Proper training, including long runs of up to 20 miles or more, is crucial for building endurance and preventing the wall.
  • 🚴‍♂️ Running adequate weekly mileage, ideally 40-60 miles, helps the body adapt to the stress of long-distance running.
  • 🍚 Carbohydrate intake is key on race day; aim for a quarter to a third of your body weight in grams of carbs per hour.
  • 🍬 Gels are a common source of carbs during a marathon, with each gel containing about 22-24 grams of carbohydrates.
  • 🥤 Tailwind, a nutrition mix in water, can be an alternative to gels for carb intake during the race.
  • 🍽 Practice your nutrition strategy during long training runs to ensure your body can handle the intake during the marathon.
  • 🏁 Start the race conservatively to avoid going out too fast, which can lead to bonking in the later stages.
  • 📈 Negative splitting (running the second half faster than the first) is a strategy to prevent hitting the wall by conserving energy early on.

Q & A

  • What is 'hitting the wall' or 'bonking' in the context of a marathon?

    -Hitting the wall or bonking refers to a sudden onset of fatigue that can occur around the 20-mile mark in a marathon due to the depletion of glycogen stores, which the body uses as fuel for energy.

  • Why is glycogen depletion a problem in marathon running?

    -Glycogen depletion is a problem because it leaves the body without an efficient source of fuel, causing a significant drop in performance and leading to symptoms like fatigue, muscle cramps, and brain fog.

  • How many calories can the body store in the liver and muscles, and how does this relate to marathon running?

    -The body can store about 2,000 calories in the liver and muscles. Considering an average of 100 calories burned per mile, this storage is insufficient for a 26.2-mile marathon, potentially leading to bonking.

  • What is the importance of long runs in marathon training?

    -Long runs are crucial for training the body to adapt to running high volumes of miles, building aerobic endurance, and preparing the musculoskeletal system to handle the stress of a marathon.

  • What is the recommended frequency and distance for long runs in marathon training?

    -Long runs should be done once per week, typically up to 20 miles or for about four hours, depending on the individual's training needs and goals.

  • How much weekly mileage is suggested for peak marathon training?

    -A minimum of 40 miles per week is recommended, with some runners aiming for 50 to 60 miles or more, depending on their goals and body's capabilities.

  • Why is it important to practice nutrition strategies during long training runs?

    -Practicing nutrition strategies helps ensure that the body receives adequate fuel during the marathon, preventing glycogen depletion and the associated risks of hitting the wall.

  • What is the recommended carbohydrate intake per hour during a marathon?

    -It is suggested to intake between a quarter to one third of one's body weight in pounds in carbohydrates every hour of racing.

  • How can pacing prevent bonking in a marathon?

    -Conservative pacing, starting slower than the marathon pace and gradually increasing, helps conserve energy and prevent the premature depletion of glycogen stores, reducing the risk of bonking.

  • What is the advice on when to start consuming race-day nutrition?

    -It is advised to start consuming nutrition, such as gels, between 30 to 45 minutes into the race, even if not feeling hungry, to ensure the body has the necessary fuel.

  • How can the tips from this script help improve marathon performance?

    -By following the advice on training, nutrition, and pacing, runners can better prepare their bodies for the demands of a marathon, potentially avoiding the wall and achieving a more successful race experience.

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Marathon TrainingEndurance RunningNutrition TipsRace DayLong RunsFatigue PreventionGlycogen DepletionPacing StrategyCarbohydrate LoadingRunning Advice
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