All well-versed runners will know when you start running long distances; you’ll often get to a point where you feel like you can’t go any further; this is called hitting the wall. It's the point in the race where your body runs out of energy and can’t keep going any more. Hitting the wall can be very frustrating for runners; they often need to stop to take a break before they can continue running, or it can take them out of the race altogether. However, there are some methods you can use to avoid hitting the wall when you're running. In this article, we take a look at some of these tips.
Long-distance runners will often find they hit the wall when they start off too quickly and don’t maintain a slow and steady pace that is consistent with their training. This might not completely stop you from hitting the wall alone, but it can prolong the time up to when you hit the wall. You might be excited on the day of the race and be tempted to start off quicker to improve your time; this is a mistake. Always stick to the pace you’ve been using throughout your training, as this will give you the best results and help you avoid hitting the wall. If you struggle to maintain your pace when excited, use a smartwatch or count in your head and don’t be distracted by the pace of other runners around you.
During your training, it's important to prepare your body for the extreme distances you’ll need to run on the day of the event. If you don’t practice long distances, you might find on the day of your event you hit the wall and struggle to finish the race. The essential thing to remember when training long distances is not to do them too close to race day. You need to give your body enough time to recover to do your best on the day of the event. However, in the weeks leading up to the event, make sure you schedule a few long-distance runs that will be similar to the time you’re expecting to achieve in the race.
Taking a running gel early in the race before you think you need it is best for avoiding hitting the wall. This way, you won’t allow your stores of energy to deplete so far that you will end up hitting the wall. Taking in small amounts of energy throughout the race will help your body stay prepared for the upcoming distance. Every 30 minutes is a good rule for the intake of energy gels and water; it's essential to mix them with water to help your body process the energy and prevent dehydration. Energy gels can be harsh on the stomach, so you will need to train your body to get used to them throughout your training sessions. If you start using them on race day, you might find you get an upset stomach and need to stop and take yourself out of the race. During your training, you will start to recognise how much energy gel you need to avoid getting exhausted and hitting the wall on the day of the race.
In the days leading up to the race, you should increase your carbohydrate intake. This will help stock up your body’s glycogen stores and ensure you have enough fuel ready to take on the run. Don’t forget to eat a carbohydrate-heavy breakfast on the day of the event and intake lots of water to help you stay hydrated.
By following these simple tips and training yourself for a long-distance event, you can help ensure you don’t hit the wall when running. Although nothing is guaranteed, and even the most elite athletes can find themselves struggling at certain parts of the race. If you do hit the wall, make sure you keep calm, use your energy gels and focus on keeping moving forward, even if this is walking at a slow pace; this can help you push past the wall and get back to running the rest of the event.