How To Avoid Hitting The Wall In A Marathon: And Why It Happens

Ask any experienced marathon runner about their toughest race and there's a good chance they'll mention "hitting the wall". One minute you feel like you're running well and sticking to your plan. The next, every step becomes a struggle, your pace drops dramatically and even the finish line can seem impossibly far away.

Hitting the wall isn't simply about feeling tired. It usually happens when your body's glycogen stores become depleted and you're forced to rely much more heavily on fat for energy. While your body can use fat as a fuel source, it can't convert it into energy quickly enough to maintain marathon pace. The good news is that hitting the wall isn't inevitable. With the right training, pacing and nutrition, you can significantly reduce the chances of it happening.

What Does Hitting The Wall Feel Like?

Most runners who hit the wall experience a sudden loss of energy, often somewhere between 18 and 22 miles, although it can happen earlier if you've started too fast or haven't fuelled properly.

Your legs may suddenly feel heavy, your pace becomes much harder to maintain and concentrating can become difficult. Some runners also experience dizziness, irritability or an overwhelming desire to stop altogether.

Although it can feel alarming at the time, hitting the wall is usually the result of several factors coming together rather than one single mistake.

Train Your Body For The Marathon Distance

The best defence against hitting the wall begins months before race day. A well-structured marathon training plan gradually prepares your muscles, heart and energy systems for the demands of running over 26.2 miles.

Long runs are particularly important because they help your body become more efficient at using fat as a fuel source while preserving valuable glycogen stores. As your training progresses, your body becomes better at coping with prolonged exercise, making it less likely that you'll run out of energy late in the race.

Skipping long runs or missing large sections of your training plan makes hitting the wall far more likely, regardless of how fit you feel.

Don't Start Too Fast

One of the biggest causes of marathon struggles is poor pacing. It's easy to get caught up in the excitement of race day, especially when the crowds are cheering and everyone around you seems to be running comfortably.

The problem is that running even slightly faster than your planned pace during the first few miles can use considerably more energy than you realise. That extra effort often comes back to haunt runners in the final third of the race.

A marathon rewards patience. Starting at a pace you know you can sustain gives you the best chance of finishing strongly instead of slowing dramatically.

Read more about pacing here.

Practise Your Race Day Nutrition

Your marathon nutrition plan should never be something you try for the first time on race day. Long training runs provide the perfect opportunity to practise exactly what you'll eat and drink before and during the event.

Energy gels, chews, sports drinks and other carbohydrate sources can all help maintain your energy levels, but different products suit different runners. The important thing is to find something that works well for your stomach and stick with it.

This is why experienced runners often say, "Nothing new on race day." Trying unfamiliar products can lead to stomach problems that derail your race just as easily as running out of energy.

Read more about race day nutrition here.

Whatever source of carbohydrates you use on your long runs, stick to it and don't make changes

Fuel Before You Feel Hungry

Many runners wait until they feel tired before taking on fuel. Unfortunately, by the time your energy levels begin to drop, you're already playing catch-up.

Most marathon runners benefit from taking on carbohydrates at regular intervals throughout the race rather than waiting until fatigue sets in. Your exact strategy will depend on your pace, experience and the products you're using, but consistency is usually more effective than taking large amounts infrequently. Think of fuelling as preventing the problem rather than trying to fix it once it appears.

Stay Hydrated

Hydration and nutrition work together throughout a marathon. Becoming dehydrated can make it harder for your body to regulate temperature and transport nutrients efficiently, increasing the effort required to maintain your pace.

Drinking little and often usually works better than consuming large amounts at one drinks station. However, it's equally important not to drink too much, as excessive fluid intake can also cause problems. Use your long runs to work out roughly how much fluid you need under different weather conditions.

Read more about hydration here.

Respect The Weather

Warm weather increases the demands placed on your body and can make hitting the wall happen much sooner than expected. Even experienced marathon runners often need to slow their planned pace if temperatures are significantly higher than those experienced during training.

Ignoring the conditions and trying to stick rigidly to an unrealistic target time rarely ends well. Adjusting your expectations on a hot day isn't giving up. It's running intelligently. Wind, humidity and even cold weather can also affect your energy expenditure, so be prepared to adapt your race strategy if conditions change.

Listen To Your Body

Even with the best preparation, every marathon is different. If your breathing feels harder than expected or your legs feel unusually heavy early in the race, don't be afraid to ease your pace slightly.

Making a small adjustment at mile 10 is far better than forcing the pace and finding yourself walking at mile 20. Marathon running is about making sensible decisions over several hours rather than trying to prove something in the opening miles. Experienced runners know that patience often produces the fastest overall result.

Can You Recover If You Hit The Wall?

If you do hit the wall, all is not lost. Slowing your pace, continuing to take on fluids and carbohydrates and focusing on reaching the next milestone can help you recover enough to finish.

Many runners find that once they manage to get some fuel on board and reduce their effort slightly, they regain enough energy to continue running, even if not at their original pace.

The key is not to panic. Almost every marathon runner has experienced difficult moments during a race, and overcoming them is often part of what makes crossing the finish line so rewarding.

Final Thoughts On How To Avoid Hitting The Wall In A Marathon

Hitting the wall is one of the biggest fears for marathon runners, but it doesn't have to be part of your race story. Consistent training, sensible pacing, regular fuelling and good hydration all work together to help you reach the finish line feeling stronger than if you leave these things to chance.

Perhaps the most important lesson is that the marathon begins long before race day. Every long run, every practice gel and every carefully paced training session prepares your body for those final miles. Get the preparation right and you'll give yourself the best possible chance of avoiding the wall and enjoying one of the greatest achievements in running. You can avoid hitting the wall in a marathon, but this will be as a result of a combination of factors, over a long period of time.