Marathon Series with Tom Hamilton – Hitting the Wall

Published: 18 Jun 2023

Marathon Series with Tom Hamilton – Hitting the Wall

Avoiding the Wall: Fueling Your Run to Perfection!

Ah, the dreaded wall! We’ve all heard about it, and some of us have unfortunately experienced it firsthand. That moment when your body screams, “No more fuel, buddy!” and you feel like you’re running through quicksand. But fear not, fellow runners! Today, we’re here to talk about how to dodge that wall like a pro and keep those legs pumping.

Carbohydrates: The Rocket Fuel Your Body Craves

  • Carbs, glorious carbs! Your body’s preferred fuel source during exercise. It’s like a power-up for your running adventures.
  • Consume enough carbohydrates before your run to ensure your body has ample fuel to burn. Think whole grains, fruits, and vegetables. Fuel up, my friend!

The Wall: When Your Body Hits Rock Bottom

  • Picture this: legs heavy as lead, breathlessness that rivals Darth Vader, a mouth drier than the Sahara, and a pace that slows down like a snail on vacation.
  • When you hit the wall, your glycogen stores are depleted, and your body scrambles to find alternative fuel sources. But trust me, it’s not as efficient or as quick.

Refueling on the Go: Energy Gels and Sports Drinks to the Rescue

  • Long runs demand some mid-race refueling. Enter energy gels and sports drinks, your running superheroes!
  • Energy gels provide a quick boost of carbohydrates to keep your energy levels soaring. They’re like little packets of running magic.
  • Sports drinks offer a mix of carbs and electrolytes to replenish what you lose through sweat. Stay hydrated and energized!  Note however – these are NOT a recovery drink – water for that.

Gradual Mileage Build-Up: Slow and Steady Wins the Race

  • Rome wasn’t built in a day, and neither is your endurance. Gradually increase your mileage to give your body time to adapt and build up those glycogen stores.
  • It’s all about finding that sweet spot between pushing yourself and avoiding an encounter with the wall. Take it step by step, my friend.

Hydration and Rest: The Unsung Heroes of Endurance

  • Water, the elixir of life! Stay properly hydrated to optimize your performance and prevent those pesky cramps.
  • Rest days are not for the weak. They’re for the smart. Give your body the time it needs to recover and recharge, my fellow road warrior.

So, there you have it, fellow runners! By fuelling up with carbohydrates, refuelling on the go, gradually building up your mileage, and paying attention to hydration and rest, you can bid farewell to the dreaded wall. Embrace the joy of running without fear of hitting a roadblock. May your runs be fuelled by laughter and the wind beneath your feet. Happy running, my friends!