Hitting the Wall: Why It Happens and How to Break Through in Your Running!

Has this ever happened to you? Hitting the Wall: What It Is and How to Overcome It



If you're a runner, especially a distance or endurance runner, you've likely heard of "hitting the wall." It's a term used to describe the point in a long run, often during a marathon, where your body seems to run out of energy, leaving you feeling exhausted and unable to continue. Understanding why this happens and how to overcome it is crucial for runners who want to push their limits and achieve their goals.

What is "Hitting the Wall"?

Hitting the wall occurs when your body depletes its glycogen stores, which are the primary source of energy for endurance running. When glycogen levels are low, your body starts relying on fat as fuel. While fat is an energy source, it's not as efficient as glycogen, making you feel sluggish, exhausted, and even dizzy. This sudden drop in energy, known as the "bonk," can turn a well-paced marathon or long run into a struggle.

Why Do Runners Hit the Wall?

The wall happens due to a combination of factors:

  • Glycogen depletion: Your muscles and liver store glycogen, but they can only hold so much. When this runs out during long-distance running, your body struggles to maintain the pace.
  • Insufficient fueling: Failing to fuel properly before and during the race or long run can lead to this sudden drop in energy.
  • Hydration issues: Dehydration can worsen the symptoms of hitting the wall by reducing blood volume, which affects the delivery of oxygen to your muscles.

How to Overcome Hitting the Wall

Here are strategies for overcoming the wall and continuing to run strong:

  1. Fueling Properly: One of the best ways to avoid hitting the wall is to fuel adequately. Fueling for a marathon involves consuming carbohydrates before and during your long runs or races. Many runners use energy gels, sports drinks, or snacks rich in carbohydrates to keep glycogen stores replenished during long-distance running. A marathon fueling strategy should be tested during training to find what works best for you.

  2. Hydration: Proper hydration is essential to avoiding exhaustion. Hydration helps maintain blood volume and ensures your muscles are getting enough oxygen. In distance running, it’s important to hydrate regularly throughout the run. Many marathon running plans incorporate hydration advice, encouraging runners to drink water or sports drinks every 15-20 minutes during a race.

  3. Train with Long Runs: The long run is a key part of marathon training. Building up your endurance by gradually increasing your long run distance prepares your body to handle glycogen depletion. This helps you adapt to the stress of distance running and teaches your body to use energy more efficiently. Many running training plans include a progression of long runs to prepare for the marathon.

  4. Pacing Yourself: Running too fast in the early stages of a marathon is one of the quickest ways to hit the wall. Runners need to pace themselves according to their training, sticking to a speed they know they can sustain. By saving energy for the latter part of the race, you can reduce the risk of hitting the wall. This is one of the most common running tips shared by experienced marathon runners.

  5. Cross-Training and Strength Training: Incorporating strength training for runners and cross-training can improve your muscle endurance and help prevent exhaustion. Stronger muscles can handle the demands of long-distance running better, helping to delay fatigue. Strength exercises, like squats and lunges, and aerobic cross-training activities, like cycling or swimming, will help make you a more well-rounded athlete.

  6. Mental Preparation: The mental aspect of endurance running cannot be overlooked. During a marathon, your mind can play tricks on you, especially when your body starts to tire. Mental toughness and visualization techniques can help you push through the wall. Reminding yourself of your training and visualizing a successful finish can provide that extra push to keep going.

  7. Carbo-Loading Before the Race: Many runners engage in carbo-loading in the days leading up to a marathon. This involves consuming a higher amount of carbohydrates to maximize your body’s glycogen stores. This strategy can help delay hitting the wall by providing more stored energy for your muscles.

The Physical Effects of Hitting the Wall

When you hit the wall, you might feel your legs growing heavy and tired, and your pace may slow significantly. You may also experience mental fog, irritability, and difficulty focusing. Running tired legs is a challenge, and pushing through exhaustion is not easy. Without sufficient energy, your body struggles to maintain the effort, and you may feel like quitting.

Despite these challenges, hitting the wall can be managed and even prevented with the right preparation and training.

Long-Term Strategies to Avoid the Wall

  1. Build a Strong Aerobic Base: By incorporating endurance running into your regular training schedule, you can build a solid aerobic foundation, making your body more efficient at burning fat as fuel and delaying the need for glycogen.

  2. Running Tips for Beginners: If you’re new to fitness running, you’ll want to start slow and build your endurance gradually. The best way to avoid hitting the wall is by following a running plan for beginners that includes gradual mileage increases, rest days, and proper fueling strategies.

  3. Free Running: Incorporating some unstructured, free running sessions can be a fun way to improve your endurance without the pressure of following a strict plan. Running without the goal of hitting a specific pace or distance helps your body adapt to running longer distances naturally.

Conclusion

Hitting the wall is a challenging aspect of distance running, but with the right approach, it can be prevented or overcome. Focus on proper fueling, hydration, pacing, and mental toughness during your marathon training to set yourself up for success. Whether you’re preparing for your first 5k or working on a marathon training plan, understanding and preparing for the wall will help you keep running strong.

Important Links: 

Book: "Beginner's Guide to Running; From Couch to 5k" https://www.amazon.com/dp/B0C9SQHN33 Runner's Log: https://www.amazon.com/dp/B0D3ZXY6G9

Free 8 Week Running Workout Plan to Get You to 5k: https://drive.google.com/file/d/1Ly-PiBbPqsazoVjVz3xX1JldWNjLAfJW/view?usp=sharing

7 Tips to Kickstart Your Running Journey: https://www.youtube.com/watch?v=E_V3T_QvGqE

Running Equipment Recommendations:

https://www.wahoofitness.com/?rfsn=8339844.b08ca7

Top 12 Running Shoe Recommendations: https://strideandfield.blogspot.com/2024/07/best-running-shoes-to-start-your.html

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