Strategies to prevent and manage extreme fatigue during long races
Running long distances can be an incredible test of both your body and mind. But one of the most dreaded moments for any runner, whether you’re a seasoned marathoner or a weekend warrior, is hitting the infamous “wall.” That sudden, overwhelming fatigue that seems to drain every ounce of energy, making every step feel like a monumental effort. Today, let’s dive deep into what causes this effect and, more importantly, how you can prevent and manage it to keep pushing forward with strength and confidence.
What Is “Hitting the Wall”?
“Hitting the wall” is a term used to describe the point during long-distance running—usually after 18 to 20 miles—when your body’s glycogen stores (the stored form of carbohydrates in your muscles and liver) are nearly depleted. Glycogen is your muscles’ primary source of energy during endurance efforts. When these reserves run low, your body struggles to produce enough energy to sustain your pace, leading to extreme fatigue, muscle weakness, and mental exhaustion.
It’s important to note that this phenomenon isn’t just physical; it’s a mental challenge too. The sudden drop in energy can cause frustration and even doubt about whether you can finish the race.
Why Does It Happen?
During prolonged exercise, your body primarily relies on carbohydrates and fats for energy. Carbohydrates are the quicker and more efficient fuel source, but your glycogen stores are limited—typically enough to fuel about 90 to 120 minutes of moderate to intense running. Once these stores drop, your body switches to burning fat, which is a slower process and less efficient for maintaining pace.
Without proper preparation, fueling, and pacing strategies, you’re more likely to hit this wall.
How to Prevent “Hitting the Wall”
1. Optimize Your Carbohydrate Intake
- Carbo-Loading Before Race Day: In the 2–3 days leading up to your race, increase your carbohydrate intake to maximize glycogen storage. Focus on complex carbs like whole grains, pasta, sweet potatoes, and fruits.
- During the Race Fueling: Consume 30-60 grams of carbohydrates per hour during races longer than 90 minutes. Use gels, sports drinks, or energy chews to replenish your energy quickly.
2. Practice Pacing Strategies
- Start conservatively: Avoid going out too fast in the first half. Keeping a steady, manageable pace conserves glycogen.
- Use a GPS watch or pacing plan to keep your effort consistent. Don’t let adrenaline push you too hard early on.
3. Train Your Fat Metabolism
- Include longer, slower runs in your training plan to improve your body’s ability to burn fat efficiently. This helps spare glycogen for when you need it most.
- Incorporate “fasted” runs carefully (e.g., running before breakfast) under professional guidance to adapt your metabolism.
4. Hydration and Electrolytes
- Dehydration can exacerbate fatigue. Drink regularly but avoid overhydration. Use electrolyte drinks to maintain balance, which supports muscle function.
Managing the Wall When It Hits
Even with the best preparation, you might still encounter fatigue during a race. Here’s how to handle it:
- Slow Down and Reset: Reduce your pace to a comfortable jog or brisk walk to let your body recover slightly.
- Refuel Immediately: Take in carbohydrates and fluids as soon as possible. This can often help you bounce back.
- Mental Strategies: Break the remaining distance into smaller goals. Focus on reaching the next mile marker, aid station, or landmark.
- Use Positive Self-Talk: Remind yourself why you started and visualize crossing the finish line.
Final Thoughts
Hitting the wall is a challenging but manageable hurdle on your running journey. With strategic training, smart fueling, and mental resilience, you can push past it and come out stronger on the other side. Remember, every runner faces moments of doubt and fatigue — what defines you is how you respond.
Keep these strategies in your toolkit, train smart, and embrace every mile with confidence.
