How to Avoid Hitting the Wall for Best Marathon Results (A Practical Guide for Any Runner)

If you are marathon training and wondering how to avoid hitting "the wall", then this video is a must-watch. Join us as we delve into the fascinating research that separates wall-avoiding elite runners from the 'wall-hitting' non-elites and discover the key strategies to ensure a smoother marathon experience.
We'll explore vital elements like training volume, longest runs, fueling strategies, pacing, and mindset to equip you with the knowledge and techniques you need to conquer your next marathon.
Whether you're a seasoned runner or a newbie, this video will empower you to take your marathon training to the next level and overcome the wall like a pro. Join us on this journey to marathon success!
00:00 Intro
00:35 What is 'Hitting the Wall'?
01:30 Training Elements
02:40 Training Plan to Avoid Injury
04:10 How Long you Need to Run
05:15 Carb Loading Before the Marathon
06:30 Mid-Race Carb Consumption
07:50 Optimizing Hydration
08:38 Marathon Pacing Strategy
10:24 The Pro Runner's Secret
11:55 Avoid Hitting the Wall
Mentions to other videos:
Fueling Strategy for Best Marathon Results • Fueling Strategy for B...
Pacing Strategy for Best Marathon Results • Pacing Strategy for Be...
The Perfect Long-Run Distance for Best Marathon Results • The Perfect Long-Run D...
Research Papers:
Cognitive orientations in marathon running and "hitting the wall" www.ncbi.nlm.nih.gov/pmc/arti...
Hitting the wall in the marathon: Phenomenological characteristics and associations with expectancy, gender, and running history. www.sciencedirect.com/science...
A discrete-time hazard model of hitting the wall in recreational marathon runners www.sciencedirect.com/science...
Metabolic Factors Limiting Performance in Marathon Runners journals.plos.org/ploscompbio...
How recreational marathon runners hit the wall: A large-scale data analysis of late-race
pacing collapse in the marathon pubmed.ncbi.nlm.nih.gov/34010...
Book a Free 20 Minute Injury Chat calendly.com/runsmarter/injur...
Website: runsmarter.online/
Facebook Group: / 833137020455347
Podcast: playpodca.st/runsmarter
Email list: mailchi.mp/runsmarter/e-mail-...

[@RunSmarterwithBrodieSharpe]

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You! Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge

[@Gabrielfrois]

As someone who’s running a marathon in 2 weeks, I appreciate this video very much!

[@RunSmarterwithBrodieSharpe]

Amazing!! Good luck 🥳🥳 perhaps you’ll find the taper video useful if you haven’t seen it already

[@skapade2]

I am on my taper weeks and about to run a marathon in next three weeks glad I watched your video..👍🏻👍🏻

[@RunSmarterwithBrodieSharpe]

Best of luck!!

[@neilpickard5410]

I'm running my second marathon on Sunday. Hit the wall big time at 18 miles in my first. Made all the mistakes you've mentioned. Hoping I can put it right Sunday. Great advice 👍

[@RunSmarterwithBrodieSharpe]

Good luck!! Reply to your comment after the event and let me know how you go!

[@neilpickard5410]

Finished with a 20 min pb. Just goes to prove there's a lot to learn when deciding to run marathons.

[@user-es1jh1iw4g]

I am very thankful!

[@RunSmarterwithBrodieSharpe]

You’re welcome 😇 thanks for watching

[@phacocataractdrlvkraju5]

Wow, Awesome Content. Thank you for sharing. Became a subscriber. Binge watching the channel

[@RunSmarterwithBrodieSharpe]

Thanks for the kind words and taking the time to leave a comment. If you have any follow up questions from the videos you watch just let me know 😇

[@cars92dtb]

Running Warsaw marathon on the 24th Sep. I hit the wall during one in March @ 18 miles - only took 2 gels. Aimed for 3:11 and got 3:15. 6 months later, understand the importance of fuelling so much more. During the previous one, was distracted by my shoes and gear I was carrying the entire time and didn’t tune in to the signals, faded badly. The target will be sub 3hr. Putting what has been learned to the test. Thanks for the video 🏆

[@RunSmarterwithBrodieSharpe]

Thanks for sharing. I look forward to hearing more of your sub 3 journey 👏

[@cars92dtb]

@@RunSmarterwithBrodieSharpe Marathons will always be tough for most of us, certainly me! Today was the day. I hydrated properly, fuelling strategy on point, pacing as good as I could have done and kept my form. Wall came at mile 21, felt like falling off a cliff edge.. but miles 24-25 recovered well and back to goal pace for the last 400m as the line came into sight. 2:59:30, mission complete 🙂 new targets gonna be 2:54 next Spring!

[@raghunandarcot9025]

Brilliant insights

[@RunSmarterwithBrodieSharpe]

Thank you 🤩

[@underwaterlevelz1947]

Ran my first marathon at the age of 40 last October. BQed with a 3:07:38 but hit the wall at mile 21. I should have had a 3:02:00 but I probably started off just a little too fast. I'm hoping doing 13-15 miles at 6:40 per mile 5 days per week gives me the edge at my next marathon in August. I'm hellbent on making Boston in 2025

[@RunSmarterwithBrodieSharpe]

Wow that’s impressive! Part of me thinks don’t put too much pressure on yourself being your first/second marathon but you seems to be killing it! 👏 😅 well done 👍

[@laurawynia2490]

What is this tune? I need to add it to my running playlist!

[@samwoodward2676]

I hadn’t ever hit the wall before until my last marathon when it was 75 degrees. My problem was I wanted to act like I could still hit the same paces with the heat and it cost me about 10 minutes from my finish time for the last few miles

[@RunSmarterwithBrodieSharpe]

Weather conditions shouldn’t be underestimated 😅 at least you know now for the future. Thanks for sharing

[@chrism589]

Munich marathon in four weeks so this is just in time for me. I know I haven't done enough miles but done some long runs and this Sunday running a half but also running to the start so circa 20miles.

[@RunSmarterwithBrodieSharpe]

Good to hear from you Chris. Running to the start line is a great idea. 👏

[@yuhogan]

How do you measure delta, theta, beta and alpha waves mentioned in your video above?

[@ians3983]

I have trained for 4 months for my first marathon aged 67, I've missed two long runs due to being unwell and my marathon is next week, I'm concerned how it will go but will take note of your advice great video thanks. 👍👍

[@RunSmarterwithBrodieSharpe]

Amazing Ian! 🤩 best of luck 👏

[@Simon-gx1wf]

Hi Brodie! I have been listening to youre podcast for about 2 years by now and I finally feel like im out of the injury circle, I have been running 10k plus long runs every week for about a month and would love to slowly increase to get to the marathon in october, the thing is, I am also a bodybuilder/powerlifter so I can’t run more than 3x a week for recovery up until I get closer to race date… I also use a recovery week after every 3 week of training… the this is, it’s very hard to find an hybrid training plan and I can’t just slap a training program over a bodybuilding program, would you have any guidance on how or where to start? Love the content!

[@RunSmarterwithBrodieSharpe]

Thanks for reaching out Simon, that’s tricky to balance 😅 it would require creating a plan yourself or getting a coach to make one for you. I do have free injury chats if you want to talk through some ideas and talk through the potential of working together calendly.com/runsmarter/injurychat

[@bev9708]

What a value-packed episode Brodie!!! And like other commenters here such great timing for me too ... I've got my 2nd 50k in just over a week so have been listening to lots of your old podcasts on tapering and fueling AND of course the latest Pro Runner Spotlight with Andy B was not just fascinating but extremely valuable !!! Btw, do you know the book Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers by Steve House, Scott Johnston & Kilian Jornet ?? Just a heads up, for those of us with an Audible subscription, the audio version is FREE!!!

[@RunSmarterwithBrodieSharpe]

Thanks Bev. You are killing it with your races 💥 💥 thanks for the kind words and no I haven’t heard of the book I’ll have to check it out.

[@Kelly_Ben]

How'd your ultra go!?

[@bev9708]

Hello @@Kelly_Ben, it's so nice of you to ask!! I took it relatively easy as my goal was just to finish, power walking up the steep hills, and I ended up doing really well indeed and even managed a negative split, passing lots of others in the last 15-10k... a wonderful empowering experience. We all got attacked by hornets at the 5k mark, it was excruciating , and lasted for a couple of days, but somehow I think that that pain actually took my mind off the pain in the rest of my body!!😂 Next one April 7!! And how about you, do you do ultras??

[@Kelly_Ben]

@@bev9708 Holy cow, nothing like hornets to blow your pacing strategy!! That's such crazy thing and makes the day truly memorable though!! 😆 Congratulations, and good luck in April! I am aiming for my first 50 miler in May... it's still too far out to be scary, but in another 2 months I'll be suitably terrified, which I need to train properly! 😆

[@bev9708]

@@Kelly_Ben 😳😲Ohhhhhhh 50 miles is WAY another level to 50km ... hope you're already getting and enjoying lots and lots of time on feet to be well prepared to be able to handle the training!! And lots of hill climbs too! Gosh, I was slightly tempted but thinking I'm way too scared to sign up for a 70km for September, which is still over 10km short of a 50miler ... you're kinda motivating me now to give it a go!!

[@sabinahavkins5933]

The dilemma is that as we age and slow down our longer runs take more time.... and I think the current thoughts in the literature are that a long run should not be much more than 3 hours...but this doesn't allow for much more than maybe 16 miles or so and thus the dilemma of getting in a LONG run ..eg. 20 miles to prevent hitting the wall etc.

[@RunSmarterwithBrodieSharpe]

Well said sabina, Its tricky to try and balance

[@Kelly_Ben]

I feel this! I've slowed so much, between age and MAF training. I can go all day long slowly, which is useful in completing ultras... but my training mileage is shockingly low, because of the time constraint. I really want to perform stronger in my ultras, so I've chucked 50k/50M training for 5k for the next 2 months, hoping to get some speed back, so I can cover more miles in training!

[@georgeabraham5672]

How much difference does Gels during the race make?... I don't use gels but i am okay to give up 10-15 mts on my target

[@RunSmarterwithBrodieSharpe]

However you gets your carbs in will help, gels, sports drinks, bananas etc. depends if you can digest it. This video will help Fueling Strategy for Best Marathon Results kzbin.info/www/bejne/bampe2N6oamJpJo

[@georgeabraham5672]

@@RunSmarterwithBrodieSharpe thanks

[@dimitar297]

The ones who hit the wall are those who don't run long enough on their long run days. Just get comfortable covering 26 miles every Sunday at whatever pace you can handle and then taper a bit and go into race day sharp.

[@RunSmarterwithBrodieSharpe]

Thanks for commenting and we appreciate your insights 👏

[@slushpuppii]

That's horrible advice 🤣🤣

[@goldenknightsfanatic]

Just run 1000 miles every day and you’ll be good on race day -Abraham Lincoln