The Science of Hitting the Wall (And How to Avoid It)

Hitting the wall is dreaded amongst all marathoners – but it doesn’t have to be an inevitable experience. This episode delves into the research and statistics of hitting the wall in the marathon. Then, we provide you with a clear, practical guide of how to train, pace, and fuel so you can avoid hitting the wall.✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!In this episode, you’ll learn:✅ What does hitting the wall feel like?✅ What role does glycogen play in hitting the wall (or avoiding it)?✅ Pacing strategies to avoid hitting the wall✅ Why carb loading matters✅ How training can be protective against hitting the wall✅ Does dehydration cause you to hit the wall?✅ What to do if you hit the wallIf you enjoyed this episode, you may also like:🎧 How to PR in the Marathon (19 Feb 2025)🎧 How to Not Slow Down in Your Next Marathon (26 Jan 2024)🎧 What to Eat Before a Race (23 June 2023)🎧 What You Really Need to Know about Fueling Your Runs (28 Nov 2025)References🔬PMID: 32216656🔬PMID: 41179514🔬PMID: 40531717🔬PMID: 35565153🔬PMID: 39200635🔬PMID: 34010308Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.Let’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/