If you’ve been training for a marathon, you’ve probably heard the dreaded term “hitting the wall” or even “bonking.”
It’s that brutal moment in a marathon when your body just wants to give up, quickly turning a great experience into a bad one.
But what really separates the runners who crash into the wall from those who sail past it?
A whopping 56% of us, non-elite runners, face this wall in our marathons, often adding a frustrating 30 minutes to our finish times.
Meanwhile, the elites seem almost superhuman, rarely falling prey to this phenomenon.
So, what’s their secret?
Join me as we dive into the research and uncover the tips and tricks that can help you avoid hitting the wall. From training insights to race-day strategies, and even one easy trick you can start using right away, we’ll explore what makes the difference.
How to Avoid Hitting the Wall in Marathon
First things first, let’s get on the same page by discussing what hitting the wall actually means…
What Does it Mean to ‘Hit the Wall’?
Ah, the dreaded wall. If you’ve heard the term but aren’t quite sure what it means, let’s break it down. Most studies describe hitting the wall as that sudden, and sometimes gradual, crash you experience when your body runs out of easily accessible energy during a marathon. One minute you’re cruising along, and the next, it feels like you’re dragging a ton of bricks.
Your body’s main source of energy for running is glycogen, which is stored in your muscles and liver. When you exhaust your glycogen supplies, your body switches to burning fat.
Sounds fine, right? Not so much. Fat is harder to access and burns less efficiently, meaning you’re forced to slow down, walk, or even stop completely because your legs just won’t cooperate anymore.
To make matters worse, new research suggests that your brain can sense when glycogen levels are getting low and starts to conserve it even before it’s all used up. So, you might feel the bonk coming on even if you’re not entirely out of fuel yet.
Even if you manage to keep running, it’s usually at a much slower pace than you were hitting before. And forget about maintaining that goal marathon pace you trained so hard for. The wall doesn’t just slow you down; it can derail your entire race plan.
So, with your legs now switching to fat, you’ll start to notice a few unpleasant symptoms:
- Pain: Your muscles start cramping.
- Fatigue: You’re suddenly exhausted.
- Dead Legs: Your legs feel like they’ve turned to concrete.
- Pace Problems: It’s incredibly hard to maintain the speed you want.
And it doesn’t stop there. Your brain, which also relies on glycogen to function properly, starts to struggle too. Runners often report:
- Brain Fog: It’s hard to focus.
- Frustration: Everything seems harder.
- Confusion: Simple decisions feel overwhelming.
- Mental Battle: It becomes a fierce fight against your own mind to keep going.
Hitting the wall typically happens around the 19-20 mile mark, which is why it’s crucial to keep your glycogen levels topped up throughout your run.
Here’s the science behind it: Your body can store about 2,000 calories worth of glycogen in your liver and muscles. With an average of 100 calories burned per mile, it’s clear why this becomes a problem in a 26.2-mile race.
At the start of your race, your glycogen stores are full, giving you about 90 minutes to 2 hours of moderate exercise before they start to deplete. This is why planning your fueling strategy is so important.
Now that we’ve defined what hitting the wall is, let’s dive into some top strategies to ensure you don’t bonk in your marathon…
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How to Combat Hitting the Wall
Think of it this way: you need to upgrade your marathon game from a family-sized hybrid car to a sleek, efficient racing machine. Ready to rev up?
Let’s start with the juicy stuff first…
Hitting the Wall – The Pro Runner’s Secret
Here’s where the magic happens: it’s all about how you interpret and respond to your body’s signals during the race. Let me break it down for you…
A study comparing elite and non-elite runners found some pretty stark differences in how they deal with hitting the wall.
Non-elite runners often see the wall as an unavoidable disaster and try to push through it by distracting themselves from the pain. It’s like trying to ignore a screeching car alarm while you’re running.
But here’s where the elite shine: they view the wall differently. For them, it’s almost a myth. Instead of tuning out the discomfort, elite runners tune into their bodies.
They use their body’s signals to make smart adjustments to their pace. By listening to these signals and making the right moves, they can often avoid or at least minimize the wall’s impact.
So, forget about toughing it out and hoping for the best. Embrace the pro approach: pay attention to what your body is telling you, make the necessary adjustments, and keep those symptoms at bay.
This theory holds up when you look at other studies, too. One study found that runners who use distraction techniques during the race are more likely to hit the wall. Another study reported that “the biggest predictor of hitting the wall was the expectation of hitting the wall beforehand.”
So, it seems like self-confidence and self-efficacy play a huge role here—traits that separate the elites from the non-elites. But honestly, all of this ties together.
If you’ve put in the necessary mileage during your training (below), have a solid pacing strategy (below), and a reliable fueling strategy (below), this will significantly boost your self-confidence and therefore your performance on race day.
On the mindset side, learn to listen to your body like the elites do. There might be subtle early signs that you’re running too fast, or that you attacked that last hill a bit too aggressively, or maybe you’re starting to overheat.
Instead of pushing through and trying to distract yourself from the discomfort, tune in and make small adjustments. It’s about tweaking your game plan on the fly rather than ignoring the warning signs.
Next up, let’s focus on the foundation: getting those long runs done…
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Do All Your Long Runs
Basically, by doing all your long runs and gradually upping your weekly training mileage, you’re building that crucial aerobic endurance and strengthening your musculoskeletal system.
Long runs are your body’s way of getting strong and fit enough to handle the stress of marathon day. They train your body to adapt to the high volume of miles, prepping it to endure the full 26.2 miles on race day, even if you’re not hitting that exact distance in training.
Plus, those long runs are key for teaching your body to perform in a glycogen-depleted state—exactly what you’ll face in the last 6 miles or so of your marathon.
So, make sure you’re hitting every single long run, typically once a week. Skipping them is not an option if you want to build the endurance you need.
Now, here’s what happens when you consistently log those long, slow miles:
- Your body produces more red blood cells and capillaries.
- Your heart gets larger and more efficient with each beat.
- Your blood becomes a more effective delivery system for oxygen.
- You get used to the fatigue, building mental and physical toughness.
- Your body gets better at storing and using glycogen.
Key Takeaway:
Click to tweet: Don’t skip your long runs—they’re essential for building the endurance and strength needed to tackle 26.2 miles. Long runs train your body to adapt to marathon stress, perform in a glycogen-depleted state, and build mental and physical toughness.
So, how long should your long runs be?
How Long Should Long Runs Be?
When it comes to preparing for a marathon, your longest training run should max out around 19-20 miles or 3 hours, whichever comes first.
Why 19-20 miles? Research shows this distance hits the sweet spot—challenging your body just enough without requiring a week of recovery that could disrupt your training flow.
Want to kick it up a notch? Try this: the day before your scheduled long run, do a 10-15 mile moderate run. This pre-fatigues your legs, simulating the kind of fatigue you’ll face in the later miles of the marathon.
It’s a fantastic way to prepare for the wall, considering that 73% of runners hit it after the 19-mile mark according to the study we mentioned.
Key Takeaway:
Click to tweet: Max your longest marathon training run at 19-20 miles or 3 hours. This sweet spot preps your body without needing extended recovery. For an extra boost, pre-fatigue your legs with a 10-15 mile moderate run the day before.
But remember, the long run isn’t the only piece of the puzzle. Running enough total mileage in your training is equally crucial. So, how much mileage is enough?
Related: 5 Great Running Books Plus What I Learned from 100+ Books.
Increasing Weekly Mileage
One of the best ways to combat hitting the wall is by increasing your weekly mileage. Think of it like this: the more miles you log in training, the better shape you’ll be in—both physically and mentally—when you toe the start line.
A study highlighted that training volume, including the distance of your longest run and your weekly mileage, is inversely related to hitting the wall. In simpler terms, the more you run, the less likely you’ll be to smack into that dreaded wall.
I know everyone’s different, but here’s a solid guideline: aim for at least 40 miles a week. If you’re gunning for a PR, a Boston Qualifier (BQ), or just want to see continuous improvement, the sweet spot tends to be in the 50-60 mile per week range. Some even go up to 60-70 miles or more, depending on their goals and what their body can handle.
But remember, it’s important to build up safely. You don’t want to jump from 20 miles a week to 60 overnight. Progress gradually, even if it means you won’t hit those higher numbers this training block. Aim for that 40-mile mark first and build from there.
Key Takeaway:
Click to tweet: Increase your weekly mileage to at least 40 miles to help avoid hitting the wall on race day. If you’re aiming for a PR or BQ, 50-60 miles per week is your sweet spot—just build up gradually to avoid injury.
As we mentioned earlier, hitting the wall often comes down to how your body manages its energy stores…
Related: What Research Says About a Good Cadence for Running
Carb Loading Before the Marathon
You could be crushing it in training, but our hybrid car is still destined to fail if we don’t charge the battery the day or days before.
Research shows that carb-loading in the days leading up to the marathon can help you maintain your speed and avoid hitting the wall. The key is to fill up those glycogen stores so you start the race with a full tank.
Here’s how to do it:
1-3 days before the race, focus on increasing your carbohydrate intake. This doesn’t mean doubling your portions or eating everything in sight. Instead, adjust your diet so that carbs make up a larger percentage of your meals, while slightly reducing your protein and fat intake.
By tweaking your diet this way, you ensure your muscles are packed with glycogen, giving you the energy you need to power through those 26.2 miles.
Luckily, Steph Hnatiuk, also known as Steph The Runners’ Dietitian, gave us some practical tips on carb loading. She suggests, “If the race is around 2 hours long, you need to carb load for 24-48 hours. But, if it’s 3+ hours like a marathon, a 3-day carb load is better.”
Steph recommends consuming 10-12 grams of carbs per kilogram of body weight during this carb-loading phase, focusing on high-carb, low-fat foods with moderate protein.
Here are some of her go-to options:
- Carb-rich foods:
Bread, bagels, pretzels, fruits, pastas, rice, potatoes.
- Carb-loaded beverages:
Fruit juice, chocolate milk, sports drinks.
- Lean proteins:
Eggs, chicken, beans, lentils, yogurt, cottage cheese.
Key Takeaway:
Click to tweet: Carb-loading before a marathon fills your glycogen stores to avoid bonking. Increase carbs 1-3 days before the race, aiming for 10-12 grams per kilogram of body weight, and stick to high-carb, low-fat foods with moderate protein.
Now, fingers crossed that you’ve fueled up properly and it’s race day morning. The nerves are creeping in, and you might not feel like eating a big breakfast, but it’s crucial to get something down about 2-3 hours before go time.
Marathon Race-Day Breakfast
On race day, breakfast is your fuel for the first leg of the journey. Ideally, you’ll want to aim for about 1-4 grams of carbohydrate per kilogram of body weight. For me, I shoot for around 3 grams per kilo.
My go-to breakfast? Two full bagels with peanut butter and jam, washed down with a full portion of the Morton drink mix.
One of my friends aims for about 2 grams per kilo. Her breakfast lineup includes one bagel, 500ml of Lucozade, and a banana for good measure while she heads to the start line.
If you’re still on the hunt for the perfect race-day breakfast, you’re in luck. I’ve rounded up tips from elite runners, including Tina Muir, in a post all about their favorite pre-race meals. It’s worth a read—you might just find your new go-to breakfast.
Mid-Race Carb Consumption
Alright, you’ve started the race with a full tank, but keeping that engine running smoothly means continuous fueling to maintain that speed.
But here’s the catch: don’t make the mistake of waiting until you’re 10 miles in, and definitely don’t wait until you feel hungry or fatigued to reach for those gels.
By the time fatigue sets in, your blood’s working overtime to keep your legs moving, not helping your gut digest that gel you just swallowed. Result? The gel sits there, unabsorbed, making you feel sluggish and uncomfortable.
Research shows that the goal is to consume just enough carbs during the race to avoid hitting the wall. Overdoing it can lead to gut issues, which is the last thing you want mid-marathon. Finding that sweet spot requires some personalization and, yes, a bit of calculation, according to the study.
But here’s a practical takeaway: start your fueling strategy early and keep it consistent. For many runners, this means taking small, regular doses of carbs starting from the first few miles, well before any signs of fatigue appear.
The general rule of thumb is to consume 30-60 grams of carbs every 60 minutes. Think of it as topping off your fuel gauge—don’t wait until you’re running on empty! This will vary slightly from person to person, but it’s so important to be practicing with these gels during your long runs.
For me, I aim for 60-70 grams of carbs per hour. I usually take a 40-gram gel every 40 minutes during my long runs, or switch it up with a Precision Hydration gel that packs 30 grams of carbs every 30 minutes.
Here’s a quick guide based on body weight:
Aim for about 1/4 to 1/3 of your body weight. If you weigh 150 pounds, shoot for 37-50 grams of carbs per hour. If you’re around 110 pounds, you’ll need 27-36 grams per hour. So, for a 4-hour marathon, that’s roughly 5 gels for someone weighing 110 pounds.
Some runners swear by taking a gel every half hour, as long as their stomachs can handle it. For those who weigh 110 pounds and run a 4-hour marathon, this could mean 5-8 gels.
Overall, your goal is to hit the minimum carb intake to keep running strong and avoid hitting the wall. If your body can handle it, err on the side of more carbs to keep your energy steady.
Key Takeaway:
Click to tweet: To keep your marathon engine running smoothly, start fueling early and consistently. Aim for 30-60 grams of carbs every hour—don’t wait until you’re tired. Practice this in your long runs to find what works best for your body.
Practice Your Fueling
Let’s talk gut training—yes, that’s a thing. Just like you train your legs and lungs, your stomach needs a workout too. The best way to do this, as I mentioned earlier, is by practicing your fueling strategy during your long runs.
Test out different gels and see how your stomach handles them. Notice how your run goes and how many carbs you can comfortably digest.
If you’ve tried taking 60 grams of carbs an hour and find it’s too much for your stomach, adjust your plan to something like 30 grams every half hour instead.
And speaking of fueling, there’s one more piece of the puzzle we need to cover—optimizing your hydration status…
Optimizing Hydration Status
Hydration is a tightrope walk—too little and you’re flirting with dehydration; too much and you risk feeling nauseous or, in extreme cases, hyponatremia. It’s a delicate balance that depends on your unique sweat rate, exercise intensity, weather conditions, and even your choice of clothing.
Just as with fueling, finding your personal hydration sweet spot is key. You need to stay hydrated, but not overdo it. With your fueling strategy in place, the next piece of the puzzle is to manage your energy efficiently from start to finish.
Think of it this way: You don’t want to drain your battery too quickly, but you also don’t want to cross the finish line with too much left in the tank. It’s all about pacing—your strategy for managing your speed throughout the marathon.
This brings us to your pacing strategy. Think of it as your game plan for managing how fast you run through each segment of the marathon.
Have a Good Marathon Pacing Strategy
We’ve all been there—excited, feeling great from your taper, and itching to get going. But here’s the catch: if you start too fast, you’ll burn through your glycogen stores faster than you’d like, and hitting the wall early will become almost inevitable.
Interestingly though, this study reveals an interesting trend: male runners are more prone to hitting the wall compared to their female counterparts. Specifically, 28% of men face this grueling challenge, while only 17% of women experience it. The authors have found that men often overestimate their abilities, which leads to overly aggressive pacing strategies.
To avoid this pitfall, aim for an even split. If you’re gunning for a 4-hour marathon, plan to reach the halfway mark at 2 hours. This approach helps you conserve energy and keeps you from hitting the wall prematurely.
If you’ve managed your pacing well and have energy left in the tank, you can push the pace in the final miles. This is where the magic of negative splits comes in—running the second half faster than the first.
If you’re running your first marathon and not sure about your pace, here’s a quick trick: take your best half marathon time, double it, and then add about 10 minutes if you’re a seasoned runner, or 20 minutes if you’re more of a recreational runner. Then, calculate the even split from there.
I won’t dive deep into pacing strategies here since I have an entire article dedicated to that topic. If you need more guidance on finding your perfect pace, definitely check out my full pacing strategy article.
But in a nutshell, starting conservatively is key. By holding back a bit early on, you’ll conserve energy and ensure you have enough left in the tank for those crucial last 6 miles (or 10k) so you can avoid hitting the wall.
Wondering exactly what pace you should aim for?
You can use a marathon time predictor calculator to estimate your ideal pace. Alternatively, many major marathons offer race pacers—these folks help you stay on track with your goal time.
Just look for pacers with finishing times close to your goal time, and they’ll help guide you through the marathon’s pacing.
As you near the end of the race, you might even find yourself with enough energy to overtake them and finish strong. By applying all these tips, I’m confident you’ll set yourself up for a fantastic finish!
Key Takeaway:
Click to tweet: Start conservatively to avoid bonking. If you’re targeting a 4-hour finish, reach the halfway point in 2 hours. New to pacing? Double your half marathon time and add 10-20 minutes. Marathon time predictor or race pacers can help you stay on track.
Training Plan to Avoid Injury
We all know running-related injuries often spring up from sudden spikes in training load that our bodies just can’t handle. But if you’re relying solely on your weekly mileage to prevent injuries, you’re missing the bigger picture. We’ve got terrain changes, speed variations, and cross-training loads to consider too!
Here’s the golden nugget of advice: learn to build and monitor your training volume smartly. The key? Embrace the RPE, or “Rate of Perceived Exertion.” It’s like having your own personal coach that’s always with you.
For instance, your training sessions should mostly hover around an RPE of about 3 out of 10. That’s a comfy zone where you’re working hard enough to get benefits, but not so hard that you’re risking injury.
Next, go back to your runs from the past two weeks. Multiply the average RPE (Rate of Perceived Exertion) by the number of minutes you spent on each session. This gives you a number that captures both mileage and intensity for each workout—your exercise units.
Add these numbers together to get your weekly total. This nifty figure represents how many exercise units you’ve tackled and how much you can comfortably handle.
With this insight, you can plan future weeks more effectively. Assign an RPE to your mileage and ensure you’re not making any drastic jumps in intensity or volume.
A 10-15% increase week-to-week is generally safe, but remember, every runner is different. Adjust based on how your body feels and don’t be afraid to incorporate recovery weeks when needed.
Key Takeaway:
Click to tweet: To avoid injury, target an RPE of 3/10 for most sessions. Multiply average RPE by session minutes to find your weekly total. Increase weekly mileage by 10-15%, adjusting based on how your body feels and including recovery weeks.
Let’s circle back to something important. The longest training run you complete is a big deal. In fact, this study found “the longest training run was the most robust predictor for those hitting the wall or not.”
So, what if you do find yourself slamming into that dreaded wall on race day?
What to Do if You Hit the Wall
Hitting the wall isn’t the end of the world, and there’s no shame in it. Sometimes, despite our best efforts, things go awry—be it glycogen depletion, unpredictable weather, or just one of those tough days.
If you’re struggling towards the end of the marathon, it’s totally possible to recover. Start by getting some carbs into your system with gels or sports drinks.
But keep in mind, it takes about 15-20 minutes for those carbs to kick in and start working their magic, so don’t expect a miracle turnaround right away. Your goal time might need a little adjustment.
While you’re waiting for the carbs to make their impact, try to keep your spirits up. Dig deep, think positive thoughts, chat with fellow runners, give some high-fives—whatever helps you stay motivated.
Sometimes, a run-walk strategy can be a game-changer. Run for a minute, walk for a minute—do whatever it takes to keep moving forward.
If your “A Goal” is a personal best, remember that just finishing the marathon is a huge accomplishment in itself. And if you’re in serious distress, don’t hesitate to seek help from medical staff along the course. Pushing yourself too hard isn’t worth compromising your health.
Key Takeaway:
Click to tweet: If you hit the wall, don’t panic. Boost your energy with carbs from gels or drinks, but remember it takes 15-20 minutes to feel the effects. Stay positive, chat with other runners, or use a run-walk strategy to keep moving. And if you’re in distress, seek medical help. Finishing is an achievement in itself!
Ideally, with these tips and some solid prep, you won’t need to worry about hitting the wall. But knowing how to tackle it if it happens can make all the difference.
One thing I haven’t touched on yet, and it’s a biggie if you want to avoid hitting the wall in your marathon, is nailing the perfect taper.
Think of tapering as the final downshift in your training before the big event. It’s all about finding that sweet spot where you’re at peak fitness and fully recovered. But getting the taper just right isn’t as simple as cutting back on your miles; it requires some fine-tuning.
Don’t worry, though—we’ve got you covered. For a deeper dive into how to execute the perfect taper, check out our article titled “Taper Strategy for Better Marathon Times.”
