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The realistic fear of hitting the wall can run on the mind of even the most accomplished athlete. The thought of being physically unable to continue is one of the most demotivational aspects for any runner.
However, there are a number of ways in which you can minimize your chances of hitting the wall during your run. Explore the many ways you can break through the pain barrier with helpful tips that will allow you to achieve your goals, or even set a new personal best!
The phrase 'hitting the wall' is a metaphor used to describe the feeling when athletes experience the body's switch from the use of carbohydrates for energy to the metabolism of fat. This is often triggered by periods of pro-longed exercise such as marathons.
There is only a limited supply of carbohydrates stored in the liver and muscles, once this source is depleted and the carbohydrate levels drop then the body switches to burning your less efficient fat resources.
This process is known to cause severe pain, fatigue and loss of energy. These feelings are experienced because of the build-up of by-products from the metabolism of fats inside your body.
Your pre-race diet should rank in your mind with equal importance as your pre-race gym sessions and practice runs. For example marathon runners typically reach around the 21 mile mark fuelled by their pre-loaded carbohydrates. From this stage you will need to consider our extra tips for increasing energy for the remaining 5.2 miles.
It is important that you have a sufficient supply of carbohydrates for your body to access when you run. Up to a week before your race you should eat foods rich in carbohydrates such as fruit, bread, cereal, rice, potatoes and pasta. Reducing your fat intake during this time helps too.
Can I fit in one more training session? With only a few days to go it is important to allow time for your muscles to rest. During this time muscles will absorb the extra carbohydrates you have been eating as part of your pre-race programme. You may notice that you are a couple of pounds heavier, however, don't worry; it is important to realise your muscles store three ounces of water for every ounce of carbohydrates. You'll soon be putting all this stored energy to good use!
Simply don't diet. You should not restrict your diet and aim to lose weight in the short-term build up to your race, doing so means that you are reducing the much needed intake of carbohydrates. Any weight loss that you do wish to achieve should aim to be completed around 15-30 weeks prior to the final week of training; this is when you need to start your pre-race carb-load.
Once the race has started you must remember your body is going to need refuelling. Introduce further carbohydrates by setting yourself regular intervals, aim to eat 100-250 calories per hour. Use a combination of sports drinks, bananas or gels to add calories, plus plenty of water to stay hydrated.
You've trained hard, eaten the correct food and now it's time to think positively! With the correct preparation behind you, you've given yourself a great opportunity to achieve your goal!
If you do hit the wall, it's not the end. Don't panic, regroup, slow down, stock up and rehydrate. You'll soon find yourself at the finish line with a great feeling of accomplishment.
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