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

Summary

This 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.