{"id":17787,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=17787"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-not-hit-the-wall-during-your-next-marathon","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-not-hit-the-wall-during-your-next-marathon\/","title":{"rendered":"HOW TO NOT HIT THE WALL DURING YOUR NEXT MARATHON"},"content":{"rendered":"<p><span data-contrast=\"none\">The wall in the marathon can stop you dead in your tracks. You\u2019ve reached that point where everything hurts, your legs are like concrete blocks and it\u2019s a run\/walk strategy just to get to the finish line.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">The wall is different for all runners, some runners hit the wall from halfway and a rare few might not be impacted by it at all! It\u2019s not nice as Mo El Aaraby describes his experience from the World Championships in Doha 2019 \u201c<\/span><span data-contrast=\"none\">Before the race I was in good shape and felt strong and confident. But on race day I felt I didn\u2019t have my body or my legs. I felt very bad. I didn\u2019t finish and ended up in the hospital.\u201d<\/span><span data-contrast=\"none\">\u00a0 He\u2019d hit the wall big time!\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">It doesn\u2019t have to be like though, with the right approach and like Mo going away and working on a strategy with the right products you can overcome the wall and learn how best to fuel your body over 26.2 miles.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"none\">TIPS ON FUELLING AND OVERCOMING THE WALL<\/span><\/b><\/h4>\n<ul>\n<li><span data-contrast=\"none\">Take on carbohydrates in the days leading up to a race. <\/span><a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/hydration\/go-electrolyte-drinks\/sis-go-electrolyte-powder\"><b><span data-contrast=\"none\">Science in Sport GO Electrolyte Powder<\/span><\/b><b><span data-contrast=\"none\">\u202f<\/span><\/b><\/a><span data-contrast=\"none\">works perfectly, as it\u2019s the perfect mix for carbohydrates and hydration, but also focus on getting lots of carbohydrates in during your meals.<\/span><\/li>\n<li><span data-contrast=\"none\">Trial and error are also key. Practice this in training! Does a gel every 30 minutes work? Is it a little bit longer? Do you have favourite flavours you prefer? Plan your long runs as you would your race.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">Take your nutrition and hydration on board over time, try to avoid overloading the stomach with too much fluid and nutrition all in one. Spread it out and take a gel or drink over the course of a couple of hundred metres.\u00a0<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">Stay positive and run with a smile, everything is easier when you are enjoying it. Think of something that makes you happy, there will be tough patches but you\u2019ll get through it!<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">Finally, trust your training. You\u2019ve put the work in for 16-20 weeks, this one last run is your victory lap.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"none\">FUELLING MARATHON\u202f RACE DAY\u00a0<\/span><\/b><\/h4>\n<p><b><span data-contrast=\"none\">Pre-race<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Carbohydrate loading is an important method to enhance marathon performance. This allows the marathon runner to run at their optimal pace for an extended period before resulting in fatigue. Runners should consume sufficient carbohydrates to restore glycogen stores between each training session. It is recommended to intake 8\u201310 g\/kg\/day of carbohydrates 36-48 hours prior to the race. On the morning of the race, opt for something you have regularly, foods such as cereals, bagels, and toast with jam are simple and easy on the stomach. Breakfast should ideally be consumed 1-3 hours before the race, this will allow time for digestion and limit the chance of GI (gastrointestinal) issues occurring. If you have practised with it, consider taking caffeine before, either as a coffee or in a caffeine gel. This is great before the race to reduce the perception of fatigue.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">In-race fuelling<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Fuelling during the race should begin immediately. The recommended amount of carbohydrate intake per hour is 80-100g. This could amount to about 3-4 GO Energy gels or a couple of Beta Fuel gels and chews. Hydration is also a vital factor, especially if it\u2019s a warmer day. Sweat rate can vary between exercise from 0.3-2.4L\/hr depending on the intensity, duration and environmental conditions. It is important to replace sweat losses while racing. The combination of fluid and carbohydrates should be taken alongside each other, to work out your sweat rate <\/span><a href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/the-importance-of-hydration-and-electrolytes-for-performance\/\"><span data-contrast=\"none\">click here<\/span><\/a><span data-contrast=\"none\">.\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Recovery<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Training and running a marathon will deplete your glycogen stores, cause muscle damage and can result in fluid loss. Your recovery should be fixated on repairing and replenishing what you need. Taking on board carbohydrates to replenish glycogen stores and get a good level of protein into your system to repair muscle damage and promote protein synthesis. Head on over to our\u202f<\/span><a href=\"https:\/\/www.scienceinsport.com\/us\/sports-nutrition\/2022\/02\/21\/recovery-powders-explained-rego-rapid-recovery-vs-rego-rapid-recovery\/\"><b><span data-contrast=\"none\">Recovery Powders Explained | Rego Rapid Recovery VS. Rego Rapid Recovery +<\/span><\/b><\/a><span data-contrast=\"none\">\u202farticle to gain some more insight into the benefits that recovering and refuelling within 30 minutes can have on your training and how you feel in the days after a race.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"none\">FUELLING WITH BETA FUEL<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true}\">\u00a0<\/span><\/h4>\n<p><b><span data-contrast=\"none\">About Beta Fuel<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">The Science in Sport Beta Fuel range delivered a dual source of energy with up to 80g of carbohydrate in a single in some formats like the Beta Fuel Drink. It is also created with minimal risk of GI discomfort that enables you to maintain optimal performance. We also have Beta Fuel gels and chews which offer a difference and can give you between 40-46g depending on which variations of products you use.\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Key Benefits<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"8\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">1:0.8 Maltodextrin:Fructose Ratio which means maximal fuel delivery for maximum performance.\u00a0<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"8\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Minimal discomfort in your stomach means you can focus and maximise your performance.\u00a0<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"8\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Variety of formats to switch up your preference. Over the course of a marathon, you can refine your fuelling strategy and mix between gels, chews and drinks for an optimal approach.\u00a0<\/span><span data-ccp-props=\"{&quot;335559738&quot;:312}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">So now you have everything you need to avoid hitting that wall in the marathon. Take your time, and with the right products, you can get even more out of yourself and of the experience of running a marathon than you ever thought possible.\u00a0<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"none\">REFERENCES<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/h4>\n<p><span data-contrast=\"none\">Burke L. M. (2007). Nutrition strategies for the marathon: fuel for training and racing.\u202f<\/span><i><span data-contrast=\"none\">Sports medicine (Auckland, N.Z.)<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">37<\/span><\/i><span data-contrast=\"none\">(4-5), 344\u2013347. https:\/\/doi.org\/10.2165\/00007256-200737040-00018<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Jeukendrup A.E. Carbohydrate feeding during exercise.\u202fEur. J. Sport Sci.\u202f2008; 8:77\u201386. doi: 10.1080\/17461390801918971.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">Journal of the American Dietetic Association<\/span><\/i><span data-contrast=\"none\">, 2009. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. 109(3), pp.509-527.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">O\u2019Brien, W. J., Stannard, S. R., Clarke, J. A., &amp; Rowlands, D. S. (2013). Fructose-maltodextrin ratio governs exogenous and other CHO oxidation and performance.\u202f<\/span><i><span data-contrast=\"none\">Medicine and science in sports and exercise<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">45<\/span><\/i><span data-contrast=\"none\">(9), 1814\u20131824. https:\/\/doi.org\/10.1249\/MSS.0b013e31828e12d4<\/span><span data-ccp-props=\"{&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The wall in the marathon can stop you dead in your tracks. You\u2019ve reached that point where everything hurts, your legs are like concrete blocks and it\u2019s a run\/walk strategy just to get to the finish line.\u00a0 The wall is different for all runners, some runners hit the wall from halfway and a rare few [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,453,590],"tags":[56,109,111,375],"class_list":["post-17787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-running","category-training","tag-carbohydrate","tag-marathon","tag-running","tag-energy-gels"],"acf":{"subtitle":"","product_skus":"go-isotonic-energy-gels-30-pack , go-hydro-8-pack , 9000-131270 , 9000-131272","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/04\/b757e0c5-4be7-44f6-96fc-62069e9b6381.jpg","duration_type":"time","duration_time":"4 mins"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HOW TO NOT HIT THE WALL DURING YOUR NEXT MARATHON -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-not-hit-the-wall-during-your-next-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HOW TO NOT HIT THE WALL DURING YOUR NEXT MARATHON -\" \/>\n<meta property=\"og:description\" content=\"The wall in the marathon can stop you dead in your tracks. 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