How to Avoid Hitting the Wall in Your Marathon: Pacing, Fueling and Training
Everybody talks about the marathon wall. But until you've actually hit it, you don't really get it.
And the frustrating part is that plenty of runners hit it on race day even after a solid training block.
After 15 marathons of my own and a lot of runners coached through theirs, I can tell you one thing: the wall isn't fate.
Most of the time, you can avoid it completely.
What is the marathon wall, exactly?
People describe it as the moment when "everything falls apart."
What's really going on is pretty simple. Your body is running out of fuel.
You're running on empty, and all of a sudden:
your legs feel like lead
your pace drops
mentally, it gets really hard
It usually hits somewhere between mile 18 and mile 22. In France we even call it the "Mur du 30", the wall of the 30th kilometer.
Why do runners hit the wall?
In 9 cases out of 10, it comes down to one of three things.
1. Going out too fast
This is by far the most common mistake.
The crowd is loud, your legs feel amazing, and without noticing it you're running 10 or 15 seconds per mile faster than planned.
The problem is that you burn through your reserves way quicker than you think.
And you pay for it later. With interest.
2. A bad fueling plan
A lot of runners underestimate marathon nutrition.
They eat too late, not enough, or nothing at all.
No fuel, no energy. It's that simple.
3. Not enough specific training (and strength work)
If your long runs were rushed, skipped or too short, your body just isn't ready to handle 26.2 miles.
How to avoid hitting the wall
The good news is you can work on every one of those.
1. Start conservatively (no, really)
Easy to say. Much harder to do.
My advice: start slightly slower than your goal pace.
The first 6 to 9 miles should feel easy. Almost too easy.
If you're already working hard at that point, that's a bad sign.
2. Fuel from the start
This is often where the race is won or lost.
What I tell my runners:
take something every 30 to 40 minutes
only use gels or drinks you've already tested (I like TA Energy)
don't wait until you're hungry
Further down I go into the details: how many carbs, when to take your gels and how much to drink.
3. Drink regularly
Hydration is the thing people forget.
And dehydration makes fatigue a lot worse.
Simple rule of thumb: a few sips at every aid station.
4. Make your long runs count
Long runs aren't just there to pile up miles.
They're where you:
get your body used to being on your feet for hours
test your fueling
learn to manage your pace
Skip them, or rush them, and the wall is waiting for you.
5. Nothing new on race day
Golden rule.
new gel
new drink
new strategy
All of it gets tested in training first. No exceptions.
What to eat during a marathon to avoid the wall
This is the question I get asked the most, so here are the numbers I use with the runners I coach.
How many carbs per hour?
30 to 60 g of carbs per hour of running. With a trained gut some runners go up to 90 g an hour, but that's something you build during your training block, not something you try on race day.
Gels, sports drink, chews, a piece of banana at the aid station... The format matters less than taking it regularly.
When should you take your gels?
One gel every 30 to 40 minutes, starting early, before you feel hungry. By the time you're hungry, it's already too late.
Here's what that looks like for a 4-hour marathon:
0:40, 1st gel
1:20, 2nd gel
2:00, 3rd gel
2:40, 4th gel
3:20, 5th gel
What about hydration?
Somewhere between 14 and 27 oz per hour depending on the heat and how much you sweat. In practice that's a few sips at every aid station. A sports drink also gives you carbs and sodium, which helps with cramps when it's hot.
Running a marathon in Europe? Read this
If your marathon is in Paris, Rome, Berlin or Amsterdam, the aid stations won't look like what you're used to at home. You'll get water and some food, but the gel and drink brands are European. And more and more races are going cup-free, so you'll need your own soft flask or collapsible cup.
My advice: carry your own tested gels in a belt, do a few long runs with a flask, and check the race's aid-station list a few weeks before you fly. If you're heading to Paris, my Paris Marathon guide for American runners covers the rest.
The mistakes I see over and over
With the runners I coach, it's always the same ones:
going out too fast
waiting until mile 12 to eat
ignoring hydration
letting race-day nerves take over
And more often than not, that's how you end up hitting the wall.
My advice as a coach
If I had to sum it up in one sentence:
A marathon is managed more than it's run.
The runners who do well are rarely the ones who start the fastest. They're the ones who manage their effort and their energy best.
In short
Avoiding the wall isn't about luck.
It's about:
pacing
preparation
strategy
Get those right and you give yourself every chance to finish strong.
FAQ
Does everyone hit the wall in a marathon?
No, luckily. With the right pacing and fueling, a lot of runners never hit it.
When does the wall usually happen?
Usually between mile 18 and mile 22 (30 to 35 km).
Are gels enough to avoid the wall?
They help a lot, but only as part of a bigger plan that includes pacing and hydration.
How many gels should I take during a marathon?
For a 4-hour marathon, plan on 4 to 5 gels, one every 30 to 40 minutes starting around the 40-minute mark. For a 3-hour marathon, 3 to 4 gels is enough.
How much should I drink during a marathon?
14 to 27 oz per hour depending on the heat, so a few sips at every aid station. A sports drink helps replace the sodium you lose.
Training for a marathon and want someone in your corner? Tell me about your goal below, the first call is free.