The Science of Hitting the Wall (And How to Avoid It)

Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall.

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In this episode, you’ll learn:

✅ What does hitting the wall feel like?

✅ What role does glycogen play in hitting the wall (or avoiding it)?

✅ Pacing strategies to avoid hitting the wall

✅ Why carb loading matters

✅ How training can be protective against hitting the wall

✅ Does dehydration cause you to hit the wall?

✅ What to do if you hit the wall

If you enjoyed this episode, you may also like:

🎧 How to PR in the Marathon (19 Feb 2025)

🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)

🎧 What to Eat Before a Race (23 June 2023)

🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)

References

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Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

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