So-called the wall is a mythical obstacle that marathon runners are expected to face, most often after running 35 kilometers or later. The "wall" during the marathon may not only result in a worse than assumed result of its completion, but also in giving up the race. Read how the "wall" manifests itself during a marathon and how you can deal with it.

"Wall"resembles a monster waiting for a marathon runner - the monster attacks unexpectedly, and when it does, it usually does not let go until the finish line."Wall"attacks both the body and mind of the marathon runner, who begins to feel in the bones (and more in the muscles and joints) and in his head that the only thing he dreams about is to leave the hellish route . Interesting research on this subject was carried out by scientists from the Stanford School of Medicine1 . 315 marathon runners took part - 43 percent of them admitted that they had a crisis during the run.

The main reason for the appearance of "walls" is glycogen, and more specifically its insufficient reserves in the body. The glycogen accumulated in the liver and muscles is our "fuel" during the run - when its reserves run out, the body begins to take less efficient energy from fats, which results in worse mood and lower efficiency. It is worth remembering, however, that in fact glycogen stores are enough for an amateur athlete to run about 11-12 kilometers, and for a professional - 30 km. Therefore, if a marathon runner collides with a wall, it does not necessarily happen after running at least half the distance - it all depends on several factors, not only on the body's glycogen stores.

Learn the causes of a crisis during your run, ways to deal with it and prevent it from reappearing.

Wall during the marathon: what does it show up?

The "wall" during the marathon is both a psychological and physical obstacle. Physical symptoms such as feeling heavy legs, numbness in the legs and feet, pain in the thighs, calves, buttocks, dry mouth, are accompanied by negative thoughts and emotions. There is a lack of faith in completing the marathon, belief in your own hopelessness, recalling real and alleged mistakes made at the initial stage of the route or in preparation for the run. A marathon participant feelsoverwhelmed by how many kilometers he still has, and would most likely give up on further competition.

Read also: Exercise colic - how is it formed? How to prevent spikes while running?

The wall during the marathon: what are its causes?

According to the aforementioned research by scientists from the Stanford School of Medicine, only 43 percent of marathon runners collided with the "wall" during the run. On the one hand, this is a lot, but on the other hand, the result means that more than half of people are able to finish a marathon (and the survey was not conducted among professional runners) without a crisis along the way.

So what is caused by the appearance of the "wall"?

  • Inappropriate preparation in terms of physical activity: overestimating your general sports form or disposition on a given day and running the first kilometers faster than we really are able to do. And the fact that they do not allow it is revealed later with the "wall".
  • If you do not take care of yourself properly during the run - you will not replenish fluids and sugar, e.g. in the form of a gel or bananas often given out during marathons - also expect a crisis.
  • You can also experience a "wall" if you intend to run at a steady pace throughout the entire route - only those who have really prepared themselves and assessed their abilities do this. As the statistics show, most marathon runners run the first half of the distance faster, the second half - slower. Completing the second half faster than the first half is even more rare.
  • If you want to avoid the "wall", better not decide on the training half marathon a few weeks before the marathon - energy consumption for a demanding run before an even greater challenge will only make you weak.
  • Another factor that increases the risk of a "wall" is the lack of prior analysis of the route on which you will run. You can expect an even asph alt surface, but in the meantime you will find yourself struggling with numerous hills.
  • Psychological preparation is equally important: if you start running a marathon with the thought that the "wall" will certainly appear, and you will not be able to do it, because you are running for the first time / you have little experience / you have prepared badly, crisis indeed it can come.

How to overcome a crisis during a marathon?

1. Slow down until the muscle and joint pains are over

If your body is used to exertion (which does not mean that you must have already run a marathon, 10- or 15-kilometer runs also solidly polish your condition),unexpected muscle and joint pains should not surprise you. However, if your thighs, buttocks or calves start to burn, the best solution to this problem is to slow down or even walk, if necessary. This way you will avoid the risk of an overload. Don't rush it until the pain is gone, it's been minimized. If it turns out to be very intense, it is better to give up trying to break your own records this time and come back with new energy during the next marathon.

2. Stock up on electrolytes and sugars

During the marathon, better give up drinking mineral water, instead opt for isotonic drinks. They are ideal to eat during exercise as they contain a similar composition to human blood in terms of water and nutrients. Moreover, what is very important, they replenish the reserves of glycogen in the muscles. When it comes to food, the aforementioned bananas will work great - a source of easily digestible sugars - or practical energy gels.

3. Take care of a proper diet before the marathon

You will minimize the risk of the appearance of "walls" if you include carbohydrates in your diet, replenishing glycogen stores in the body. So, at least a few days before the marathon, increase the proportion of carbohydrates in your diet - by about 6-10 grams per kilogram of body weight, as recommended by Nancy Clark, author of the Sport Nutrition Guidebook, a book on sports and proper nutrition. By increasing your carbohydrate intake, you will also increase your caloric intake, so limit your fat intake. Eat both simple and complex carbohydrates.

4. Take care of mental strengthening

If you experience any physical discomforts during the marathon, try to distract yourself from thinking about how many kilometers you still have to run. This is exactly how the participants of a study conducted by scientists from the Stanford School of Medicine, hitting the "wall", mentioned it. They counted from 100 to 1, planned a shopping list, thought about the satisfaction they would get when they reached the finish line.

When running, you can also try to join a group of other runners or another lonely marathon runner who is covering the distance at a similar pace. This will make it easier for you to maintain the pace of your run and gain additional motivation to complete it. Also, try to choose specific points on the route to which you will reach: "only to this lighthouse", "only to this tree" - this way you will "involuntarily" cover the next kilometers.

Worth knowing

Wall during the marathon: howprevent it?

  • Remember about the right mental attitude: even if you are running a marathon for the first time or you have collided with a "wall" before, do not assume in advance that a crisis will definitely occur.
  • When preparing to run, you don't have to cover a (half) marathon distance (2-3 weeks before the start, such a feat is even inadvisable): running 10- or 15-km will also be a great training.
  • Don't run beyond your abilities - it's best to stick to a predetermined plan than to accelerate at the initial stage, because at the moment we run better - later you will feel tired faster and as a result you can get worse than the originally assumed time.
  • Before the marathon, eat a light carbohydrate meal, and during it, reach for isotonic drinks, gels, bananas.

Sources:

1. Access to research at: http://www.tandfonline.com/doi/abs/10.1080/10413200802078267

About the authorAnna SierantEditor in charge of the Psychology and Beauty sections, as well as the main page of Poradnikzdrowie.pl. As a journalist, she cooperated, among others. with "Wysokie Obcasy", the websites: dwutygodnik.com and entertheroom.com, the quarterly "G'RLS Room". She also co-founded the online magazine "PudOWY Róż". He runs a blog jakdzżyna.wordpress.com.

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Running