“Hitting the Wall”: What It Means and How to Avoid It With Smart Training
If you’ve ever felt like your body suddenly shuts down mid-race or during a long run, you’ve likely experienced the infamous runner’s “wall.” It’s the moment when your energy tanks, your legs feel like concrete, and your brain starts screaming for you to stop.
WHat Is The Wall?
So what is “the wall,” really—and can you train in a way that helps you avoid it? Let’s break it down with science, strategy, and some tried-and-true Galloway wisdom.
What Causes You to Hit the Wall?
“Hitting the wall” is most commonly linked to glycogen depletion—when your muscles run out of their preferred fuel source. Your body starts to rely on fat for energy, which burns much slower and can make you feel sluggish, disoriented, and even nauseous.
According to sports medicine research, most runners hit the wall around mile 9-10 in a half marathon and 18–20 in a marathon, when glycogen stores dip low. Without proper fueling and pacing, even trained runners can crash.
Two Simple Ways to Avoid the Wall
1. Use Strategic Sugar Boosts
During a long race, small sugar boosts every couple of miles can keep your glycogen stores topped off and energy levels steady. Think:
- Energy gels
- Dried fruit
- Sports drinks
- Honey packets
Just be sure to practice with whatever you plan to use during training runs—your stomach will thank you.
2. Train Longer Than the Race Distance
I like to recommend that runners exceed the race distance in training. Why?
Going the extra mile (literally) helps your muscles and brain become familiar with pushing past fatigue, and builds physical and mental confidence. Even if you slow your pace or take more frequent walk breaks, covering more distance during training can be the edge you need.
The Galloway Run/Walk/Run Advantage
One of the best things about the run/walk/run method is how it helps prevent the wall before it shows up. Here’s how:
- Regular walk breaks delay fatigue by giving your muscles short, frequent recover periods.
- Mental reset points break long runs into manageable chunks—so your brain doesn’t feel overwhelmed.
- Reduced impact means less muscle breakdown and longer stamina over time.
It’s a method that’s been proven to increase finish rates, decrease injuries, and help runners feel stronger at the end of their races—not depleted.
Don’t Just Survive Your Long Runs—Thrive Through Them
The wall doesn’t have to define your race. With the right fueling strategy, training plan, and pacing method, you can push past it—or better yet, avoid it completely.
Want more tips on how to avoid the wall? Sign up for our newsletter here →. And if you’re ready to make this your strongest season yet, try the Run/Walk Method and go the distance—smarter.
Jeff
