How to avoid hitting "The Wall" in the Marathon

The Marathon "Wall" and how to avoid hitting it!

The bad news is that “the wall” is a very real thing. The good news is that you can avoid “hitting the wall” if you follow this advice. This article takes only about 3 minutes to read, so read to the end … on race day you’ll be happy you did!

before we start

Obviously anyone attempting to run a marathon needs to properly train. We like to say that if you don’t put in the training miles you won’t even make it TO the wall! That said, marathon courses are full of runners that have followed a training program and yet they still hit the wall.

what is the wall?

Your glycogen stores (energy stored in your muscles and liver) are your primary source of energy when running a marathon or any endurance event. When you properly carbo load prior to your event your glycogen stores will have approximately 2,000 calories, regardless of your body shape and size. Think of your glycogen stores as your “on-board fuel tank”. When your tank runs out you’ll have to rely primarily on body fat as fuel. One pound of body fat contains enough energy to run approximately 40 miles, so we all have plenty of fat to finish a marathon. The problem is that fat is a “survival fuel” … it’s designed to keep you alive. Fat is not a good source of fuel for high performance and it is slow to convert into usable energy. So if all you have left is fat, you’ll still be able to move but you’ll feel like a ton of bricks. You’ve just hit the wall!

why is the wall around mile 20?

When you run you burn approximately 100 calories per mile, give or take about 10% depending on body type, running pace, conditions (wind, hills), etc. So if you do the math at 100 calories per mile, after 20 miles you will have burned about 2,000 calories and your tank will be empty.

what's the solution?

To avoid hitting the wall you’ll need to take in a minimum of 600 to 700 calories during the event. It’s vital that the calories you consume while running are rapidly absorbable, meaning that you’ll want liquid calories from sports drinks or energy gels. Solid foods with fats, fiber and/or protein can cause all kinds of problems while running and detract from performance. You also want to use products with complex carbs instead of simple sugars. These two short videos explain why you want liquid calories and why complex carbs instead of simple sugars:

energy gels are the best choice

Energy gels are the perfect choice because they are: (1) liquid calories, just what you want as explained in the video above, (2) easily transported compared to the heavy weight of carrying your own sports drink, and (3) allow you to use your own nutrition as opposed to what’s offered on course. Usually the on-course options are loaded with sugar (think Gatorade) and what ever else the race is able to get cheap or donated. If you want to perform well, plan on carrying your own nutrition products that you have trained with.

how do you use them?

With Water! The biggest mistake that athletes make with energy gels is that they take them with a sports drink or other food. Bad idea. One of the advantages of an energy gel is that it is absorbed through osmosis with no digestive requirements. But for that to all happen the way it’s supposed to you have to drink water. Taking other drinks and food can slow the absorption and cause stomach distress, not what you want while you’re running. So just take your energy gel and water, it’s that easy.

what energy gel should you use?

The problem with most gels is that they are either high in sugar (see video above), or they don’t have the electrolytes you need. Electrolytes are critical to help maintain hydration and avoid muscle cramps and injuries. Only e-Gel Electrolyte Energy Gel gives you everything you need right in the gel!

4 x Electrlytes to avoid cramping and injuries
Loaded with complex carbs, just what you want!
Low in sugar to avoid spikes and crashes
Multi-carbs source (read why you want a little fructose)
Thinner consistency, no more choking on thick gels!
150 calories per pack, fewer to carry, less trash to deal with
no artificial colors, sweeteners or sugar substitutes
no caffeine (read why)
no fat, fiber or protein (video)
aminos and antioxidants to reduce lactic acid, soreness and speed recovery
large easy-grip top
we beat the competition (see for yourself)
customer proof (read below)

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Keith Castleton

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Maricopa, Arizona
Sport: Running

Jeff Rommel

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Houston, Texas
Sport: Running

David Ball

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Oklahoma City, Oklahoma
Sport: Running, Triathlon

Adam Lecompte

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Houma, Louisiana
Sport: Running and Triathlon

Sam Albrecht

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Big Bear City, California
Sport: Triathlon

Bruce English

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Waynesboro, Virginia
Sport: Triathlon

Mary Rogers

"I used e-Gels exclusively and exactly as directed in training for the Lakefront Marathon. This was my fourth marathon and I did not expect to PR, but just to complete it well. With the help of e-Gels taken at miles 2, 7, 13, 18, and 23, I took 10 minutes off of my marathon time and never hit the 'wall' or cramped as I had done in previous events. Some guy laughed at me at the start asking why I had so many energy gels. I told him I had a plan and I was sticking to it. I'm pretty sure I passed him somewhere around mile 22." ...
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Springfield, Illinois
Sport: Running

Malcolm Campbell

"I looked for a gel that had less sugar and more potassium/sodium than some of the other energy gels. I came across e-Gel and used them is the US 50K Championships in Caumsett Park, New York. I finished 2nd in 3:04.22, so I guess they worked pretty good!" ...
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Marietta, Georgia
Sport: Ultra Running

Jeff Domenico

"I was running my best marathon ever in Detroit, had five miles to go and I took my e-Gel 100 yards before a water station. I got to the station and it was a bunch of guys handing out beer! GU and other energy gels are so thick that I would have needed water right away, but the e-Gel was so thin and easy to digest, I got through it just fine when I hit a water station about a mile later. Not only did I finally hit my sub-three hour dream, I hit 2:57!" ...
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Battle Creek, Michigan
Sport: Running

Dave Kumler

"I am an on-ice official in the AHL and I want to share my story about e-Gel ... My job as linesman requires me to sprint repeatedly and physically separate anyone who fights throughout the game. We get no breaks, no downtime, no relaxing...I need my energy level to remain constant. I had yet to find any product that satisfied my requirement. I tried GU, Clif Shots and other energy gels, but found that I was still needing something to get me thru the last half of the game. With e-Gel, I found it." ...
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Cleveland, Ohio
Sport: Hockey

Joseph Swenson

"I am an Ultra-Runner and a proficient sweater and I need to take in large quantities of salt to keep from shutting down during training and races. I was relying on salt caps along with other Gel's like GU to try an maintain my metabolism but it was easy to get the mixture wrong and bonk....I plan on using e-Gel as my main electrolyte / energy gel at Western States 100 mile this June, bypassing the aid station's GU which made me so nauseous by mile 80, I almost did not finish the race." ...
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Livermore, California
Sport: Ultra Running

Nadine Echeverry

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Lakewood, California
Sport: Running

Dan Cadriel

"I competed in my very first Ironman at Ironman Arizona after 17 years in triathlon. With horrid winds on the bike, I was nervous about my marathon. I packed my 6 Cherry Bomb e-Gels and I was off to a sub 4 hour marathon including a sub 7 minute mile at the finish line! The Ironman distance is all about nutrition and pace. I was so pleased with the experience and the endurance that the e-Gel formula gave me. I plan to continue to use Crank Sports products as I conitue to set PRs. Thank you Cherry Bomb!" ...
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Glendale, Arizona
Sport: Triathlon

Steve Bull

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Burns, Oregon
Sport: Cycling, Mountain Biking

Kevin Williams

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Burtonsville, Maryland
Sport: Adventure Racing

Ken Brown

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Dunwoody, Georgia
Sport: Triathlon

Barbara Riesser

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Columbia City, Indiana
Sport: Running

Sandra Marbut

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Pasadena , California
Sport: Basketball