The Marathon Wall

What is the Marathon Wall ?

It can be summed up as a brutal mutiny by your body against what you’re asking of it — and the rebellion usually kicks in somewhere around the 30km mark: your body simply stops cooperating. No legs, no morale, nothing. So you reach for the trowel — and try to row with it. Which, as it turns out, doesn’t get you very far.

Why does the Marathon Wall happen ?

During intense effort, your body runs on glycogen — your premium fuel. Problem: whether you like it or not, those reserves are limited, lasting roughly 90 minutes at marathon pace. When the tank runs dry, your body goes looking for energy elsewhere — namely in your fat stores, which are far less efficient at high intensity. And everything slows down. Everything.

How do you avoid the Marathon Wall ?

By turning left just after the tree at km 29.8? Nice try — the Wall’s not that easily fooled.

There are better options not to hit the Wall

• The most important thing: don’t go out too fast. Don’t burn through your glycogen reserves in the first half. Stick to your target pace — and calculate it properly during training. => All you want to know about Running Pace Zones
• Carbo-loading in the days before the race maximises your glycogen stocks. => What did you say ?… Learn to “speak runner” with our running glossary
• During the race, fuel regularly — gels, energy drinks — every 30 to 40 minutes, to delay the crash.
• And finally, long-distance training teaches your body to use fat as a backup fuel source. Not optional, but effective. => All you need to know about Heart Rate, MHR and other letters to run better

And what if it shows up anyway?

Sometimes you do everything right. The pacing, the carbo-loading, the in-race nutrition, the ego reined in at the start line. And the Wall comes anyway. Because that’s the marathon. And the marathon is also that.

How do you get through the Marathon Wall ?

Beat the Marathon Wall  : Slow down. Eat. Drink. Breathe. Walk if you have to. The Wall is not a failure — it’s information. Your body is talking. Listen to it, negotiate with it, and start moving again.

It doesn’t have to mean the end of your race. You can smash through it — rarely — or more often, grind your way through it. With sheer determination and a generous helping of choice words, yes — but you can still move forward.

And the Wall? It’s one of those experiences you hate living through… and love talking about afterwards.

Because a marathon without difficulty, without doubt, without a moment where you have to dig for something beyond your legs — that would probably be “just” 42.195 kilometres. Whereas a marathon is, in fact, so much more than that.

The city beyond the Wall

A marathon is usually run in a city. A beautiful city. A city you race through — well, at your pace, let’s say — without really seeing it. What if next time, you took the time to actually discover it? No race bib, no finish time, no pressure. Just you, your shoes, the day breaking, and a city to explore.

How? By running out randomly and hoping for the best? By risking getting lost in an unfamiliar place?

There’s a much better way. Download a sightrunning route and let yourself be guided. You’ll discover the best viewpoints, landmarks, neighbourhoods and hidden spots — at your own pace, running with your eyes wide open. So when there’s no race bib on your chest, be urbirunner : run moments, not kilometres.

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What is sightrunning ?