What does it mean to “hit a wall”?

The body is very similar to a car engine. It burns fuel into energy that allows us to perform everyday functions such as breathing and walking. Sugar, fat, and protein are different sources of fuel, or calories. The body can convert and store energy in muscles and the liver throughout the body.

During exercise, your body uses a fuel called glycogen stored in your muscles for additional calories. The body burns calories in one of two ways, depending on the type of exercise:

• aerobic: During slow, sustained activity, such as walking or jogging, the body breaks down calories at a slow and steady rate, with sufficient oxygen available. This is called aerobic metabolism.

• Anaerobic exercise: During short periods of intense exercise, such as sprinting, the body quickly breaks down calories without oxygen.

Breaking down calories not only creates energy, but also creates unnecessary waste products. Long periods of aerobic exercise or short periods of intense anaerobic exercise can cause this waste product to build up. One waste product, called lactic acid, builds up in your bloodstream or muscles during exercise. After a workout, you may feel a burning sensation of lactic acid in your muscles.

When sufficient fuel and oxygen are available, the body primarily uses aerobic metabolism to generate energy. However, after 42.2 miles, your body’s glycogen stores are depleted. The body can switch to other forms of metabolism to maintain movement.

If your body is not adequately prepared to complete the marathon distance, you may experience excessive fatigue during the second half of the race. Although general fatigue can occur at any stage, he is described as “hitting a wall” at mile 18-20 of a marathon. Some people are unable to run any further and choose to walk the remaining distance. Some people withdraw from racing altogether.

“The fatigue, pain, and stiffness you’re feeling is your muscles trying to stop you,” says Dr. Tenford. “That’s what it feels like to hit a wall.”

During training, your body can adapt to completing a full marathon distance. For example, your heart learns to pump blood more effectively, delivering oxygen to your muscles in less time. Muscles and tissues learn to burn fuel more efficiently.

marathon equipment

There are few sports that require as little equipment as running.

“Having equipment that protects your skin, allows you to move, and protects your feet is all you need to be successful in a race,” says Dr. Tenford.

The right equipment makes a big difference. When you hit the pavement during a marathon, you need to protect your feet to prevent blisters and other damage. Most running shoes use biomaterials or synthetic foam to absorb the force of the landing foot. Over time, wear and tear can cause this material to fail. Sweat and temperature changes also accelerate the damage.

Advances in footwear, such as the development of carbon fiber plates in shoes, may improve performance but may come with the risk of bone stress injuries in the foot.

Dr. Tenforde suggests switching to a new pair of running shoes every 350 to 500 miles of training. Also, avoid tying your shoelaces too tightly. Your feet should have enough room to wiggle your toes. This prevents blisters and increases blood flow.

Runners may want to try out “super shoes,” or technologically advanced running shoes. This shoe combines a resilient midsole with cushioning from a carbon fiber plate. High-level long-distance runners often choose this shoe, and it can take some time to get used to. Be careful when using these shoes if you have a history of injuries, such as bone stress injuries from foot overuse.

There are several other pieces of equipment that can be helpful to runners. Consider using the following:

• Dress according to the weather: Wear base layers, gloves, and a hat to stay warm during cold winter workouts. Some synthetic materials help wick moisture away from the skin. To reduce the risk of slipping on icy roads and sidewalks, consider running indoors or using shoes with high traction. Wear light, loose-fitting clothing to keep you safe while exercising in the heat.

• watch: Runners chasing a specific time can use an accessible clock to pace themselves.

• Sunscreen and sunglasses: Sunscreen protects your bare skin from the sun. Sunglasses protect your eyes from similar exposure. Even on cloudy days, harmful ultraviolet (UV) rays can damage your skin.

• hat: Similar to sunscreen and sunglasses, a hat can help block UV rays from your face.

• Vaseline: Friction occurs when fabric rubs against your skin for an extended period of time. Applying a small amount of jelly to the area of ​​rubbing can help prevent unpleasant pain. Rubbing most commonly occurs between the thighs, arms and torso, and chest and shirt.

Dr. Tenford cautions runners to avoid distractions when running in unfamiliar environments. Common distractions include listening to music and constantly checking your smartwatch or smartphone. Always be aware of your surroundings to reduce the risk of danger from strangers and motorized vehicles.