How to Avoid ‘Hitting the Wall’ in a Marathon

Running a marathon is one of the most challenging and rewarding experiences for any runner. However, many runners face the infamous “wall” – a point where energy levels plummet, and every step feels almost impossible. The good news? With the right preparation and strategies, you can avoid hitting the wall and finish your marathon strong.

In this guide, our experienced ambassadors, Dann Sully and Sally Brider, share their personal stories and actionable advice to help you conquer the wall and cross the finish line with confidence. Sally, has recently completed her sixth star journey, and is now completing trail runs! While Dann will gain his last star at the Boston Marathon. 

What is the Runner’s Wall?

The runner’s wall happens when your glycogen stores are depleted, leaving your body with little fuel and causing extreme fatigue. Symptoms often include mental fog, muscle weakness, and an overwhelming urge to stop. Proper nutrition, hydration, and mental preparation are essential to overcoming, or completely avoiding the wall during your marathon.

Ambassador Dann Sullivan’s Experience: Preparing for the Unexpected

Dann Sully’s first encountered the wall during the London Marathon at mile 21. “I had to stop and remind myself that quitting wasn’t an option,” says Dann. “Running a marathon is a mental challenge as much as a physical one. Once the excitement fades, your mind starts telling you to give up. I focused on my family to push through those final miles.” One of Dann’s key lessons was the importance of electrolyte and glycogen replenishment. “When your body runs out of glycogen and electrolytes, it starts to shut down,” he explains. “That’s why I always carry electrolyte tablets, energy gels, and salt tablets to keep my energy levels steady. Being prepared is everything.”

Since that experience, Dann has completed seven marathons and plans to double that number in the coming years!

Sally Brider’s Advice: Learn from Experience

Sally Brider faced the wall during her first marathon, the London Marathon. “It was a hot day, and I hit the wall at mile 20,” she recalls. “My energy was completely gone, and my legs refused to move.” A quick sugar boost from a Lemon Fanta and a slice of cake on the course helped her finish, but the experience taught Sally a valuable lesson about fuelling and hydration. “Now, I experiment with even more energy gels, drinks, and salt tablets during training runs to find what works best for me,” she shares. “Hydration is just as important, start drinking electrolytes two to three days before race day and continue throughout the marathon.”

Since adopting these strategies, Sally has completed seven marathons, gaining her sixth star and two ultra-marathons without hitting the wall again.

Top Tips to Avoid the Wall:

1. Start Fuelling Early

Begin consuming energy gels or snacks within the first hour of your marathon and stick to a consistent schedule. Don’t wait until you feel tired or hungry—it’s already too late!

2. Hydrate with Electrolytes

Hydration isn’t just about water. Include electrolyte drinks or tablets to replace lost salts and minerals, especially on hot runs.

3. Train Your Gut

Use your training runs to practice taking gels, drinks, and other fuel sources. This helps your body adapt and prevents stomach issues on race day.

4. Break the Race into Sections

Mentally divide the marathon into smaller, manageable segments. Focusing on one section at a time can make the distance feel less overwhelming.

5. Carb-Load Wisely

Carb-loading is important, but it’s not just about the night before the race. Build up your glycogen reserves in the days leading up to the marathon.

Don’t be too scared about ‘hitting the wall!’  

Avoiding the runner’s wall comes down to preparation—both mental and physical. Fuel early, hydrate well, and train with the nutrition you’ll use on race day. By following these expert tips from Dann and Sally, you can conquer any marathon. But if you do hit the wall, trust your raining and know that you will still make it to the other side!

Ready to run your best marathon? Put these tips into practice and take your training to the next level!