DO THESE 4 THINGS to Avoid Hitting The Wall in Your Next Marathon!

[@veganaus]

I feel personally attacked by that thumbnail 😅

[@dri1811ya]

All of my races >21k look like that chart

[@Carlos-sy7ye]

Haha me too

[@garethmaccauley3507]

Had some bad days. Top up carbs as you go as very hard if you wait till its to late. I like to start my marathons around 5/10 seconds a km slower at start and build into it. Don’t worry about congestion and let the race come to you instead of chasing it

[@partyguinness]

Congestion can be good in reining you in and making you set off at a slower pace rather than tearing off like a freight train.

[@JeffPelletier]

Great stuff. I appreciate the focus on eating a big breakfast a couple of hours before - not always easy to do but so important!

[@user-ky6to4uq5m]

My problem has always been not hydrating enough in the days beforehand. I’m fine with the carb loading days before and ensuring that I do everything sensibly but I’m not much of a drinker and so the thought of guzzling down plenty of liquids in the days leading up to race day has been often forgotten and I’ve paid the price on race day (especially when the day itself is warm). So much is said about carb loading in the days beforehand but for me, liquid consumption is often overlooked and vital. And the old mantra of ‘drink little but often’ on race day holds true - it’s why I never miss an aid station even if I think i don’t need it , especially in the early miles. Gradually learning !!!!!

[@Ubermunchies]

I don’t see too many people talk about this but it’s pretty important… get quality sleep the night of and night before… grave shift worker here and my long runs are always better when I can get six plus hours of sleep and I’m at my best when I can get 8hrs. It’s not always easy but it is something to consider getting right. We won’t always be able to but when we can, it’s best to do it. It seems obvious but it’s way to easy to ignore or not properly do, especially as of recent with the whole grindset maximize ur day culture that’s been taking over by storm. This will help with overall general fitness and recover

[@Catcrumbs]

Run-walking is an under-rated strategy in general. Ever since I've started training properly, I've used run-walking. After just over two years, I ran a sub-3 h marathon. I walk 30 s out of every 15 min when I'm racing, or as frequently as every 5 min when I'm training. I highly recommend that everyone tries it.

[@hman2912]

Really? Sounds very counter-intuitive. Thanks for the insight

[@definit1on119]

Thanks for the advice brother. My goal is just to finish the marathon as it’s my first in June. Ran a 10k race just to get the feel of running a race and for a marathon will need to slow it down for sure

[@svenja5596]

I'd recommend you do a half marathon 4+ weeks before the marathon to get more experience. 10ks and marathons are sooo different you'll definitely benefit from more race experience. All the best for your first marathon 💪

[@DistantStorm]

THANK YOU. This is the video I really needed to watch right now. Running my first marathon in 2 weeks and my goal is mainly just to finish, but it set me way more at ease to hear about what to do if I hit the wall now as I go through my race plan rather than at mile 21 of the race.

[@JimHolman341]

Thanks Ben. Really useful advice.

[@alfdickinson1971]

Just complete my last long run(ć JT full kit for race day) on your L3 programme-Boomshanka! Feeling confident for a PB at Seville in 2 weeks. Thanks for all your help.

[@marccarlton2163]

Everyone's different and we have to learn from experience what works best for us. I used to run half marathons fasted, then i experimented with carb loading and gels and found it really helped me.

[@gary_runs]

Great video & Tips Ben, hope you're both well! 👍🏻

[@cars92dtb]

Cheers Ben. I am aiming to take a sub 2:53 finish end of April, after clocking sub 3 4 months ago. Fuelling isn't my greatest strength at all and I sometimes go on long runs without any gels or even fluid. Gradually introducing them though - 1 gel last week for 17.5 miles and 2 earlier today for a 20 mile outing. I noticed that I wasn't so fatigued at the end after the 2 gels! It goes to show that marathon training isn't all about running.

[@jackwentrunning]

Always go for the pizza before a marathon! No crazy topping though, just a plain ol margherita

[@pioneer7777777]

That sounds nice. Does it really work?

[@jackwentrunning]

@@pioneer7777777 within reason. Lots of contributing factors to hitting the wall. Just eating a pizza the night before will not work if you’ve not done enough training, taken on fuel throughout etc etc

[@jahuey77]

I legit have done this my last 2 long runs and it has worked nicely haha. I usually eat it 2-3 hours before my run. And like you said, just keep the pizza simple. But gonna have to see if this works as good by doing it the night before since race days are usually in the morning.

[@runnerwatch2280]

Really good video Ben. I enjoyed the body weight kg comments on carbs.

[@michaelmasete330]

Thanks Champ for this info. I am always targeting sub 3 hours on marathons. But my problem is always on 34/35 mark, i hit the wall there. Then your video just taught me i have fueling problem. From now on i know what to do. Much appreciated.❤

[@sheldonjanuary4058]

This is such a useful video. Thank you!

[@wunderlichdrive]

In preparation for a marathon, I like your recommendation to do long runs where we do a good chunk of the distance at race pace. How many such long runs do you recommend one should do in preparation?

[@richardt9692]

Another great video! Thanks for sharing your experience on all aspects of Marathon training from nutrition to training sessions.

[@MohAlii_]

The video came on time 😍😍 I have my first marathon ever in a week 🔥

[@nickedwards1445]

Thanks Ben. Doing my first Marathon this April. Slightly overweight and the wrong end of 50. My biggest challenge is a mental one. Now getting gels and water onboard as I’m up to half marathon distance now on my Sunday long runs.

[@ian9552]

Wow 60g carbs per hour is literally food for thought. I use a gel containing 22g carbs per sachet, which means for my sub 4 attempt this Spring I need 11 sachets. Last year at Manchester I took 5 and bonked at 20 miles, so I either need bigger pockets or use higher carb gels! Thanks for putting this video out now as it gives me time to test a few different gels before race day.

[@partyguinness]

Precision gels have 30g and taste far better. Not looked back after years using SIS. Or run at a realistic pace that matches your training. As I wrote elsewhere, most bonking is down to improper training- ego running.

[@saidneill1731]

SIS Beta have 40g carbs £2 ea ch

[@rych7852]

Just a word on pacers. I was behind one of the official pacers at London Marathon last year. Gun went and he went off down the road like a loony. Shedding people out the back! According to my Garmin, he was going 20-30seconds per km faster than target pace! When we got to Woolwich, he obviously realised and backed WAY off so many of us caught him. And he was running around 10s SLOWER than goal pace. Then as we came round Greenwich he stepped on it again and disappeared into the distance. I looked on the app later that day and the little graphic was diabolical. Like a mountain range. Up and Down. And right in the last 5km or so he had backed off again as he was going to come in way too fast! My own graphic was more stable! (which is ridiculous given my meagre ability) A gentle downward slope with a drop at the end as I hit the wall! Ignore them is my advice, stick to your Garmin!

[@verbplural5631]

Hi.. do we really have to suck on so many gels or any at all during the marathon?

[@Jess-Rabbit]

When I ran Berlin last year my first mile was my slowest and my last was the fastest. Held steady the entire time and got a PR. I don't understand why people go hot out the gate in a marathon. Like dude we have soooo many miles to go, calm the hell down. I def need to do better with practicing fueling. Does anyone have any recommendations for people who hate those squishy gels? I like cliff blocks but I don't think that's enough. I ate a couple mystery gels provided by the race and def felt the poops coming on towards the end 😅

[@ayrshirerunner]

Thanks Ben. My first marathon was 3.49, second was 3.46. However, my second was paced consistently slower through the first 30k. The wall didn't happen until 37k instead of 30k in the first one. 2 marathon blocks back to back definitely helped

[@parkerkerth8446]

I’ve recently started fueling with 100-120g per hour and have noticed a huge benefit. I weigh 140lbs

[@partyguinness]

It is really more of an aerobic capacity issue I.e running at a pace you cannot sustain. Runners run out of energy because they are running at a pace they have not trained for. If you row back to a more realistic the pace and all else being equal then you will not hit the wall. Otherwise, train harder if you want to run faster and increase your aerobic base. Personally I feel there are too many articles and videos out there that equate bonking with depleted glycogen levels which is not incorrect at a basic level but it ignores the fundamental aerobic capacity deficits. Sorry guys, but if you are regularly bonking, then you are racing at a level you cannot sustain because of your fitness levels. Let’s call it ego running. Of course you have to fuel properly, but Blaming it solely on ‘not enough gels etc’ is wrong.

[@ians3983]

I Ben Completed half marathon today in Glasgow, was fuelled well taking gels every 40 mins but legs went at the 10 mile mark, everything else felt good and still managed to run to the end but missed my 2 hour goal by 4 minutes...need to do more strength work on the legs me thinks😊 and Weather was typically Scottish tipping it down the while race...........still getting it done though 👍

[@BM24DK]

Another big thing to avoid are "cramps". I learned this the hard way during a sunny and warm marathon where I did not drink enough water. At 30-32 km my legs started to cramp and those last 10k were a sad experience. I wanted to keep going because the energy levels were fine but the legs were stiff as bricks 😅

[@landaring]

It's vastly more likely you got cramps due to sweating and losing electrolytes rather than not drinking enough water

[@jamesshelley6478]

Would you take Imodium for every long run whilst training? Or would you test how your stomach reacts to gels?

[@KevinTustain]

I hit the wall massively on my marathon attempt last year, used to think it was a “myth” definitely isn’t! I do not know how I finished but I did #gettingitdone about 15/20 mins slower than I’d hoped. I think I didn’t fuel early enough but will never know I guess. I might try again one day but sticking to half and lower for now. 👍🏃‍♂️🏃‍♀️❤️

[@seahmad93]

I got the invincible 3 last year and tried so hard to like it, but I disliked it the more I used it. I personally love racing in the Saucony Endorphin Elites (half and full marathons) and using the New Balance 1080 v13 for very easy recovery. I have other shoes in my daily rotation like the endorphin pro 3 for shorter races/speed and the novablast 3 for easy days, but the 1080s and elites are beloved in my lesser used rotation. They both work for me very well, but it just goes to show how there are so many shoes out there that will work well for some and not others (except for the Nike Invincible 3, those shoes were awful 😂).

[@MrAkhe83]

In my experience one of the reasons why runners are hitting the wall is because they dont do the right workouts. They might focus on high mileage and train 6 times a week but they often correlate their improvement by improving their time at the track by doing 1 km or 1 mile repeats at 5km or 10km pace up to tapering instead of doing specific 10 weeks blocks of specific marathon workouts like 5x 15min marathon pace or 3x 7km in your long run etc. Also your workouts need to be 80% maxed out and never go all out. Everyone talks about consistency but if u do the wrong workouts it doesn’t matter. Overtraining is the big cause. Chose your coach wisely ;)

[@plavi7214]

Don’t forget the mental part of the game. Training and racing, there is always a 👹 on the one shoulder and a 👼 on the other.

[@Team.L]

All its about milage! U need those 40km longruns and u need run 25-30km those longruns in ur marathon pace! And some specific workout like 4-5×5km 1km floot rest ..

[@keithleon6538]

Hi Ben, love the videos, I've been following for year's now. I'm doing the London marathon and am using your training plan - I would love to do a 3:30 marathon, I'm finding the "easy" runs slow and boring and tough on the legs, at 6:13 pace. Am I running the easy ones too hard?

[@bassamsonbol7092]

Hi Ben, thanks for all the useful videos. Naive question here.. Running my first marathon next week aiming for sub 4. I will be taking Naked Belt w me with gels and 500 cc water with electrolytes. Per Precision hydration estimate, I should be drinking 10oz every hour. What do you usually do when ur bottle is out? Do u refill from stations or depend on station?

[@partyguinness]

Strangely in recent marathons I’ve wobbled in the 25-30k stretch but finished the last 10k very strong and even get quicker.

[@LuciodoBrazil]

Bought your marathon plans (L3/L4) and I’m surprised to see how long the long runs are vs other traditional plans for such weekly mileages. Are the aim of these very long runs to be prepared to handle that wall?

[@adcashmo]

I found myself agreeing most with the tip about fist-bumps! Never underestimate their power 😀...... I've even seen people in the crowds with Super Mario mushrooms to "tap for a power-up" 🤚

[@DIYTechRepairs]

If you can and based on todays recomendation its 90-100g per hour. For a normal marathon 60g will work fine since as you said you have glycogen for 2 hours and thus if you add 60g per hour you will last 4 hours without big issues. Though note that its harder for most people to intake more carbs and thus 60 or even 45g per hour is max what will work. As with all other you need to train your stumach for it. Personally i dont go above 60g on longer runs. I can do 90 but then max 5 hour long run and after that my stomach will crash. One big thing for being able to do it is actually to train for it. Train for the pace and length you are going to run. Up to marathon its not hard to train for but its needed. :) I have tried the wall to several times :D

[@Weegie_in_Spain]

Avoid the wall: 1. Run fasted in training 2. Get in as many low energy 100+ minute runs, ideally, at least 2 a week 3. Never take gels at any time I've got a 3:09 pb and I've still never taken a gel during a marathon and now I never will. My last two marathons were 1min45 positive split for a 3:17 pb 1min55 positive split for a 3:09 pb Now I've run enough times without gels or carbs during my 2hr+ runs my body's adapted to running solidly on low fuel.

[@jjchang9874]

really like the design of the new hat it has a vibe of after LSD salt in your body lol

[@matthewcreelman1347]

The start is one of my biggest problems in any race - my pace for the first kilometre effectively acts as my ceiling for the rest of the race. It's like my legs decide "oh, this is the max effort level today? OK then, we're locked in!"

[@ashleyag15]

Any training videos planned?

[@ivylovesrunning]

I can't eat and run no matter the time before the run. I will be doing a long run with a couple of gels and sports drinks. My longest run with the gel so far is 30km.

[@paultimothyL]

Don't have unrealistic expectations! And run at the pace you can actually maintain!! 😁😁😁

[@partyguinness]

Correct. Ditch the ego running. Most recreational runners simple turn up and run at an unsustainable pace. They run out of steam.

[@Snerunseasy]

Thanks Ben, I love the idea of having a breakfast before a run ,I usually do 4slices of bread with jam with coffee ☕ , unfortunately i don't do gels in all my long runs but ever since I introduced them in my marathons I see the difference .

[@splashmt99]

Actually what is happening is what fasters and keto dieters call, keto flu. And it can be a b. But the more times it happens, the more you get used to it. I don’t feel any extra lethargy while I am in ketosis, it’s just the switching to ketosis can be bad.

[@Exjapter]

Something about gels makes me feel nauseous - the texture probably. Any alternative suggestions?

[@jimmarshall8729]

Try 32Gi sports chews ,they solved a similar issue for me. Gu make something similar.

[@Weegie_in_Spain]

Carry a 500ml bottle of blue powerade with you and take a few sips every couple of miles. If you have GI issues, this is one thing that goes down very easily

[@andyhickmann2173]

I live somewhere super hilly so my pace is Fugazi anyways

[@AndrewPawley11]

My patented long run breakfast - not less than 3 hours before the off. White rice, honey and banana. Then one Imodium pill.

[@benjarvis5379]

Hi Ben, just a question with maurten. You say it's 40g of carbs when it's actually only 25? I checked the pack and it weighs 40 but is 25g of carbs. Torque and precision hydration are 2 I've found with 30g of carbs

[@georgemartin6389]

Go out too hot. Try and hold on for dear life after 16km with 50km left. That was my last ultra report

[@Psycopat]

The good news is I don’t have to train my body to carb load…😂😂😂

[@saljablo2767]

HelllluuuuEeerrrrbuddyyyyy

[@travelingfit2032]

4g of carbs per kg of body weight seems impossible. A bagel with peanut butter is 85g. I'd have to eat 4.5 bagels.

[@aSkibidiRunner]

first

[@PemphoChioza]

Excited to be the first commenter😁

[@jababijamovi5088]

Its 2024 bro come on who cares about first or last comment anymore...Write something that's useful