Table of Contents:
How to Almost Never Hit the Wall During a Marathon
Video taken from the channel: Kyle Kranz
How to avoid hitting the wall during a run and how to keep going if you do
Video taken from the channel: Lisa Tamati
How To Not Hit the Wall In The Marathon
Video taken from the channel: Vo2MaxTips
How to Avoid Hitting the Wall Marathon Mastery Advice
Video taken from the channel: Vo2MaxTips
5 Marathon Race Mistakes and How to Avoid Them!
Video taken from the channel: Floris Gierman
How To FUEL LONG RUNS | Don’t Hit The Wall
Video taken from the channel: The Running Channel
How to NOT bonk in a marathon | No more hitting the wall!
Video taken from the channel: Floris Gierman
5 Ways to Avoid Hitting the Wall on Your Next Run If the thought of a long run makes you break out in a cold sweat, get a load of this expert-led advice By Tom Ward.Set up a plan for when you plan to fuel throughout the marathon. Make sure to fuel early – before you feel you need it – to avoid hitting the wall. In addition to glycogen depletion, dehydration creates a risk of fatigue as well for runners. No matter the weather, you should be drinking “a little.
Here are some tips for beating the wall in a marathon: Do your weekly long runs. Your weekly long run is the best training to avoid hitting the wall. By doing progressively longer runs each week, your body’s capacity to store more glycogen within the muscles increases.A well-trained and carbo-loaded athlete can, in theory, have enough glycogen to last the entire 42.2K of a marathon and thus avoid hitting the wall altogether.
Every year hundreds of thousands of runners will have the opportunity to “hit the wall.” “The wall” is defined as that period in a marathon when things transition from being pretty hard to being really, really hard. It is the point where your body and mind are simultaneously tested.Tips and tricks for avoiding hitting the wall 1. Fueling and hydration.
And while, when taking this into account, it may seem as if the wall is unavoidable, take heart. It’s not. The key lies in tapping into that additional energy source that is used by the body, namely fat.
But how do you do that?Glycogen Depletion: Tips On How To Avoid ‘Hitting The Wall’ At the end of the day, the greatest way to avoid bonking and have a good marathon experience is to train properly, eat well, listen.If you do the math, it’s easy to see why many runners hit the wall around the 18or 20-mile mark of a marathon. Our bodies store about 1,800 to 2,000 calories worth of glycogen in our muscles.Marathoners used to call bonking “hitting the wall,” but it’s actually a bodily form of sedition.
In some form or another, it becomes a collapse of.To avoid “hitting the wall” you really have to be prepared and know how to overcome the effects. No matter how you look at it, 26.2 miles is a great distance to travel on your feet.
Many runners never actually run the distance of a full marathon when training for their race, therefore, some may never experience this until it occurs on the.But after Rapoport experienced hitting the wall firsthand several years ago while running the New York City Marathon, he set out to put some precision into the general advice to carbo load. The result: a dense, equation-filled 12-page paper on metabolic factors limiting marathon performance in the October 2010 issue of PLoS Computational Biology.
Regardless of how many marathons you have run, the one thing we have in common is we want to avoid hitting the wall, as this usually leads to a painful and much slower marathon than desired. Don’t hit the wall, run past it. If you are considering a marathon, please take a look at this blog post HERE, which is full of tips for running a.
This is critical to your success and to avoid hitting the wall. No matter how well conditioned you are in on race day and how well you pace yourself, if you don’t properly hydrate, you will hit the wall. I recommend to start drinking more water than normal 3-4 days before the race.
Recharging yourself with carbs will help you avoid hitting the wall and at the same time fuel your performance. The three most recommended energy boosters are gels, sports drinks, and solid foods like gummy bears, energy bars, pretzels, and candy corn.The Marathon “Wall” and how to avoid 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.
List of related literature:
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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| from Marathon: The Ultimate Training Guide | |
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| from Molecular Biology of the Cell: The Problems Book, Sixth Edition | |
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| from Advanced Marathoning | |
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| from Middle School Ministry: A Comprehensive Guide to Working with Early Adolescents | |
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| from Thesaurus of Traditional English Metaphors | |
| |
| from Running Encyclopedia | |
| |
| from Craftsman’s Construction Installation Encyclopedia | |
| |
| from Relentless Forward Progress: A Guide to Running Ultramarathons | |
| |
| from Sports Medicine: Study Guide and Review for Boards |
121 comments
In video you said 8-12g/kg body weight, so if I have 85kg I should consume around 850 grams of carbohydrates a day? Seems like a lot, am I missing something?
Nice vid Floris, my main issue has always been Blisters despite using old socks and my used race shoes.Any suggestions on that?
Completely agree. MAF training and cutting sugars makes a huge improvement in longevity and performance.
Would like to hear about how to recover from ITBS. I have been off for about 2 months with IT band inflammation. Do you have a post about recovery rather than prevention?
This video is so so helpful! So well researched and informative, this is going to be a game changer for my nutrition strategy, thanks guys ��
I love fueling with Deglet Noor dates, works for me better than gels. These are full of carbs, tasty, readily available (in my place) and easy to take on board.
The information promoted here regarding BCAA’s is completely false.
Totally off gels and recently discovered bananas are just as good and are not as difficult as you might think to eat whilst running. Also Sports Beans for a sugary pick me up ��Would love some savoury gels though. Roast dinner flavour!!
I keep on hearing about low heart. I’ve been trying to do this… It really makes training more fun tbh
I run fasted 20-21 hours. I wish I could eat gels but tooth death ensures.
Wow Running Channel you read my mind. I’ve been training for my first 1/2 for about a month now and I’m trying different things out. I appreciate the tips on carb loading. Mainly I’ve been trying different chews since the texture of the gels is difficult for me. If you have a brand recommendation I would very much appreciate that. You guys are the greatest.
Love Floris’s videos. The only thing I would add is to adjust your training for the course. The downhills at Boston destroyed my quads when I did not train for them. So study the course but do it at the beginning of your training so you can do the appropriate strength training.
Thank you for this. I’ve only just reached the point where I need to know this stuff. I’m hoping that I can put it into practice without necessarily understanding all of it.
Honey Stinger Chews! I have a sensitive stomach so the chews are awesome to keep a steady flow of carbs little bit by little bit, so I don’t have to have a whole gel at once. ��
Hi I did a marathon last year in 3.27 my first at 37, I did the London marathon and bonked big time going after a 3.15 marathon at mile 18 and ended up with a 3.40 so have since been looking into the Maffetone method for the last 2 weeks or so and came across your channel, I did my first 5 mile test today and the results was mile (1, 9.06, )(2, 9.13) (3, 9.17) (4, 9.02) (5, 9.17) all felt really slow as you at course know from experience, ���� I am running the London marathon again next April so plan on trying the summer just doing the Maffetone method training, what’s the best tips you have for me? I also have a VO2max test books do for 2 weeks time as I plan on trying for a Boston qualifying time next April, keep up the great work, ��♂️��♂️
Last year I did my first marathon peaking @ a little bit over 40 miles a week… every mile was at easy pace… at this point I had never done a tempo run or any speed work at all… I ended up finishing the marathon at 3:24 ( 7:47/mi)… this year I’m going to add in some Tempo pace into my long runs during the 18-week build up to my next marathon… I’m expecting to hit an average pace of 7:10 per mile… I think that’s a reasonable goal so that’s what I’m going to shoot for
Definitely agree with all your points. Another HUGE mistake I have made is not tapering soon enough before a marathon and therefore starting the race without fully rested legs. One needs to do enough to keep legs moving and loose but not so much as to challenge them a week or two before a race. Rest is where you GAIN strength when the body responds and repairs as a result of challenges put on it. Rest the day or two before is also important. While like others I have heard comment I don’t sleep particularly well before a marathon. I am usually in a hotel, camper or back of a car. But I will lay down early and stretch and roll legs etc. also unlike a lot of younger runners I avoid alcohol completely. It might be interesting for your followers to know alcohol dehydrates the body on the cellular level causing all kinds of damage. It saddens me to see the beer companies participating in what should be a health event. However at least one study has shone NON alcoholic beer actually is helpful as recovery drink as it contains anti inflammatory agents interesting. Thanks for the great videos ����♂️��♂️
I’m very excited to launch a Marathon PR Training Program. More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It’s a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.
For those looking for additional guidance, I’m convinced this video course can provide you with a lot of tools to increase your chances to reach your goals.
Half marthon i recommend two pizza hut and big jumpo hamburgers and a 1litre coca cola
Did 32 km on treadmill then my energy was depleted,can you do video on what you do?
Love to make my own energy bars/balls would be great if you could share any recipes on here that people have tried and tested.
Thank you so much for the detailed information!!!! I’m running my first Marathon at the end of March this is exactly what I needed to hear to really take much of the guess work out of fueling.
Applesauce pouches are my go-tos for long runs—they go down easy and give an extra burst of hydration with their water content������
I think it depends on someone’s metabolism to be that exact. I’m an average heighted woman and usually don’t need something until mile 10-12, then 16, so on through a marathon (I think the second half I took in more (half a block/gel every 6 miles or so.). Maybe I was just being conservative. Recently, I ran a long 20 miler and only had a block at mile 16-17. I would have had it sooner, but was running with a fast group and didn’t ‘t get a chance. I was fine, but definitely better after having a block/gel. I always eat a light breakfast /snack before, but find I need a couple hours-best is 2.5-3 before I have to run.
I was thinking of trying baby fruit pouches while running as gels upset my stomach
I am a fat mess. So i have plenty stored carbs when i run lol
I’m type1 diabetic the longest run I do is around 1hr30 mins at the moment my blood sugar drops so low I’ve tried alsorts while running any suggestions?
Carb loading is very common which trains the body to become more adept AND DEPENDENT on the utilization of carbs. Fat is actually a CLEANER and more EFFICIENT source of energy. The same amount ( in grams) of FAT actually produces more energy than the same amount of CARBS.In addition after TRAINING the body through PRACTICE to utilize FAT as efficiently as carbs is far more beneficial. This process is called becoming FAT ADAPTED. When a person becomes FAT ADAPTED they don’t have to rely so much on CARBS which means they won’t be exposed as long to insulin which reduces their chances of becoming insulin resistant which is a PRECURSOR TO TYPE 2 DIABETES. THUS THE KETOGENIC APPROACH.
Well researched. I’m on the Keto diet myself, and I switch to carbs before a run, like you say, fat doesn’t release the same energy as carbs when it’s oxidizes. Took me a long time to work this out, as the Keto advocates don’t really mention this, and my Vo2max had dropped by 8 points. I have managed to get vo2max back up a bit by carb switching before a run, so its still a work in progress for me. Currently I’m using dried fruits for long runs which doesn’t upset my stomach too much.
planning to run my first full marathon in 2 weeks and I’m already freaking out:) thanks a lot for the info!
Nice survey. I’m a T2 Diabetic so the carbohydrate topic is always an issue that has to be carefully scrutinized.
Very good list on what you can do incorrectly on marathon race day. By the way, Floris, I like that you are making these videos real life with loud trucks and pedestrians walking along. That makes the whole thing much more enjoyable compared to doing the whole thing in a studio or similar place! Keep on putting out your valuable videos.
Great video Floris! Whole heartedly agree with your strategies. Used to have some of those problems when first doing marathons. One thing I would also add is my most important before my race is BREATHE. For me it’s important to relax, be in the moment and breathe deep calm breaths before the gun goes off. This allows me to relax but also focus. Sort of like the calm app. I see many runners get anxious and tense when we should all be relaxed and joyful that we’re all here and all rooting for one another! Love the Path Projects gear. ����
I’m very excited to launch a Marathon PR Training Program. More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It’s a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.
For those looking for additional guidance, I’m convinced this video course can provide you with a lot of tools to increase your chances to reach your goals.
Video suggestion: what are your thoughts/opinions on treadmill running?
I live in Edmonton, Canada, where outdoor winter running is only for the hardcore running types. (You folks in the UK have it SOOOO easy!!) The cold and icy conditions are just too much for this humble runner, so I avoid it. But that means I need to spend a lot of time on the treadmill in the winter months. How does one get the most out of treadmill runs?
I would like to add one other marathon tip I have learned from running more than 38 marathons in the past 4 years: talk to those around you in the corral, take your headphones of and communicate with other. If you can find someone who you both enjoy casual conversation with during at least the first half or so it will be amazing how painlessly the miles will slip by. This person obviously should be at a pace comfortable for you and your goal and vice versa. It won’t happen often but when it does the benefit is amazing.
So at 76.6 kg I need about 612g carbs minimum?? Seems like so much
Carbs are not the only source for glucose. Carbs are not needed for glucose. The liver can only store about 100g of glycogen. The muscles have a very small amount of glycogen. Gluconeogenesis is a very important process for glucose regulation. Of course, you didn’t mention it. Carb loading is part of runner mythology and won’t die. Massive spikes in insulin will decrease the body’s ability to oxidize adipose fat. There is a virtually unlimited supply of fat energy on even very lean folks. How can people run entire marathons in a totally fasted state without any snacks along the way? These people are metabolically healthy. They can utilize fat for both low intensity energy and glycolytic efforts via gluconeogenesis. Carbs can help. But an over reliance on carbs for glucose over a long period of time may not be the best method for everyone. Everyone is different and proscribing one dietary approach is insane.
Depending on how log the distance is for a run or race determines when I start my carb load. And I make sure to always recover after.
I’m starting to incorporate Jelly Babies into my long runs as there always seems to be a plentiful supply from on course supporters. Will save me carrying my own
65% of carbs thats rubbish so is carb loading. Such an out of date opinion
The math on 8-12g per kg of bodyweight feels crazy. For 80kg male, that would be 640g of carbs = 2560 calories. That’s before this person eats and protein or fats. What was the source for that recommendation.
Craboloading is a pile of shite. I find zero benefit to it.. fasted is the best, eat them when needed
Hopefully people who run to lose weight or improve health don’t get sucked into eating expensive sugar.
Well I think you have done something wrong if you feel totally energised after a long run:)
Do you guys have a video on stength training for marathoners? I am reading contradicting advice on reps, weight, and sets. One article says you should lift very heavy, 3-5 reps, 5 sets and take 2-3 minutes in between sets. Another said lifting should mimic long distance running and be endurance like 12-15 reps, light weight and little rest in between with 3 sets
Hi Nathan Andre here from South Africa I’ve been following you from the start of rundreamachieve i find your videos very helpful for my training. Hitting the wall in a marathon is not a nice experience i have experienced this before. Currently my marathon time is 3.30. I have also done 3 comrades marathons and 4 two oceans marathons. Training for sub 3hour marathon is hard work but my mind is 100% in it. Just by listening to your advice my times have improved a lot. Thank you!
Pure maple syrup, Tailwind & NUUN for electrolyte. I’ve done up to 50km, will be doing 100km this spring.
I’ve had difficulty managing long runs without toilet breaks, but I’ve settled on a brand of electrolyte powder which, when taken in water at intervals of 5km, usually keeps me going and without the dreaded runner’s trots.
This is working out well training for an ultra next month which has aid stations with drop bags every eight miles, but I’m going to have to change to gels for a marathon later in the year, I feel.
On the subject of the “wall”, I’ve somehow managed to avoid this so far (despite running a 20-mile-plus long run most weeks.) In terms of solid foods, I’ll take two handfuls of dates with me.
Ive got a question I’ve been using the MAF. My pace is very slow 7:45 km pace. Want to know about cadence as I’ve see mine has slow down about 155/160 used to be 175/180.
I’m 58 years old and find before I leave the house to go to a Half Marathon run, I will have wheatabix and coffee. When I get to the event I go to a cafe for a coffee (good stimulant). I don’t drink during the run and this works for me. Everyone is different.
I have a quite a large portion of porridge with sunflower and pumpkin seeds made with unsweetened soya milk and to top it soya cream an hour before warm up. Then on walk to start my run an apple. Works for me!
Anna, you missed my comment on your last video. You’re cute.. take care of that lovely ❤ and keep running!
Excellent video. Always hard to put science in and make it easy to understand. Well done.
I done my first half marathon and took two energy gels, but I found that I did not need them. It was a two lap half and the first one I maintained a 8 minute 30 second pace per mile and the second lap I managed to get under 8 minute miles. I felt really good at the end to and felt like I could have ran many more miles. I remember thinking at the end “I really should have started closer to the front and pushed on harder on the first lap” but was a great testing experience
There’s a great video of Kilian Jornet attempting seven peaks in a day (climbing up and then skiing down). He’s talking beforehand about what he’s going to take to keep fuelled. “I don’t eat much in the mountains, but I guess I’ll take a few Snickers. Four should be enough”:)
Thank you very helpful video. I’ll probably have to watch it a couple more times to make I got everything ��
This all sounds very complicated..
Is it possible to create a spreadsheet or something where I would put in my age and weight then mileage?
Then get back the recommended carb/protein/ caffeine etc. At each stage?
It’s a bit bewildering!
“We can’t outrun poor nutrition”… just love it. So true…
Just eat 6 pancakes 3 ounce eggs some hashbrowns n run!!!!
For me, I like a ripe banana especially with dark spots on it. I eat before and during my long run.
I broke the nothing new on race day rule this weekend. Ran a 15 (longest distance I’ve run), and I packed gummy bears for the run. I haven’t practiced doing that beforehand. Fortunately, nothing bad happened, and I got a nice boost from them. I ate them after an hour and an hour and a half (I’m a turtle, yes)
As you get more fit….your body will use fat better (more) and so…maybe less carbs to help with weight-fitness…blood sugar levels// heathy fruits-green vegs..to many carbs become fat and same with too much protien………..Good Basic Info here.
Are we talking about “a long run” or a race? IHMO for a regular long run that you do at a lower heart rate you shouldnt need to bother that much.
You should wear your hair down more often it looks really nice. Thanks for the tips
I plannned to take Gu every 4 miles, and brought 2 extra…I was through all 8 of them by mile 22, as I ended up taking them early…was planning all water with the Gu, but when cramping started at Boston mile 16, all bets were off and I grabbed Gatorade from anyone who had one…I had taken some water at every water stop too…still don’t understand why I cramped. I trained this way in Florida…without ever cramping!
great advice, thank you!, I am running 11 mile race from Kilgore to Longview TX, first time ever Saturday the 8th, getting ready for my first half marathon on March 21st in Longview TX, so I appreciate all your videos, they are great help! keep up the good work!
I’ve done a half marathon on an empty stomach with no problems. The real test is a full marathon ��which I’ve yet to try
Long runs (15 miles plus) = porridge with full fat milk and a mug of tea 1.5 hours before. On the run a hign5 gel every 40 mins and then water with a touch of squash in the hydration bag, sipping as needed. Then a mars milk when I get home����
One thing I’d add is that a strategy that works in the morning won’t necessarily work in the afternoon or evening. I ran my first evening Marathon (7pm start) and my body just didn’t want to digest anything during the race, even though I was taking products I’d used for a dozen Marathons previously.
Lay off the carbs and utilise your body to use body fat as a main source of fuel.
I’ve never run longe than three miles, so take with a grain of salt, but matcha powder in a smoothie gives me some pleasant-feeling energy. Coffee makes me jittery.
I get side stitches always on the 3rd mile what tips could you give for that maybe hydrate more? Thanks:)
Jelly Babies. Use Sports drinks as well for my long runs but for races it’s far easier to store enough jelly babies in pockets and belt pouches for the race.
Im pretty much fat adapted however i eat some oats with cream and yogurt with banana and blueberries about 2 hours prior to a long run 30km plus
Then magnesium water on the run
Works well������♂️
Gels doesn’t work too well for me…GI distress! So I have found that making a concoction of foods that I’m use to works best.
In a small (×2 for marathons) Ziploc baggie, one banana, tablespoon of organic peanut butter, with a spoon full of honey. It turns in a paste, a little messy, but is delicious and works great for me.
Like, share and subscribe. Have a specific question you need me to answer in my next video leave me a comment below.
You forgot the 6th tip which avoids the 5 mistakes….. not to run a marathon! 😉
I heard on a cycling channel that it s not worth eating fruit before a race or training. So i think it s the same with running (he didn’t mean it s wrong to eat fruit, he just stressed that it s wrong before a race or training)
I either use honey or the kids mashed fruit that they sell in the fruit and veg department store.
Hi I run on a empty stomach, be for breakfast. I haven’t tried to eat or drink on a run ��♀️ or a jog, if I do will I get a stitch? Love the running Chanel. Thank You.❤️����♀️��♀️
Great tips, learned a lot of stuff I didn’t know!!! Also, nice new hair doo Anna!
I did find carb loading the 3 days leading up to my long run really did help. Now granted carb loading was just swapping out some servings of other foods for extra starch (rice, oatmeal, potatoes, etc). During the run I found Swedish fish/Gummy bears and then halfway through the long run a Clif Bar…perfect.
Any advice for pre-diabetics, who need to be on a low-carb diet?
Great video, very informative and easy to follow. A video on recommendations for running belts would be useful.
I’v been running about 3 years now and just did my first 2 half marathons at the age of 43 within a week of each other and ran 1:26:47 and 1:25:50. Loved it so much I’v decide to start training for the Yorkshire Marathon in October and definitely looking for a sub 3hr
My goto-fuel is fats:-) And I don’t feel I’m missing out.
Too much carbs (especially sugar) in the long run is poison for the body (diabetes). I would train low carb to get fat adapted (currently doing this), and if it helps use carbs in races. But if you are not a professional athlete I would question the need to try to optimize to that degree. Remember it is in companies best interests to make you think you need as much crap as possible.
It takes some weeks to get fat-adapted, so if you give low carb a try, stick it out a month or two and see how you feel.
What’s your go-to fuel for long runs? Or are you going to try out something we’ve mentioned in this video? Let us know in the comments below ↓↓
Hello Nathan, great information. I have experienced hitting the wall for the first few marathons. Then I practiced hydration, tempo workouts and negative split strategies that helped a lot. In the last two marathons I did not experience the wall and achieved PRs ( 3:16). And I am very interested about your opinion in regard to strength training for runners to avoid injuries for marathon training. Have you practiced strength (bodyweight) training in your running? It is very interesting. Thanks!
Fueling is key on a long run. You should fuel before you start to feel tired or fatigue on a long run.
I’ve noticed that on my long run which is always Sunday mornings, if I’ve had sushi the night before, I have lots of energy and usually a great long run. (25-35km) My assumption is that it’s the rice that helps. I now eat a bowl of white rice for lunch and dinner the day before my marathons. Works for me.
OK, I got a question, I run all the time and I did get tired sometimes way to easy. My body does not process sugar. I am allowed about 40 grams a day. I really have to watch my carbs since they really affect my sugar. I do try and eat lots of clean carbs. I mainly just run eating good meals all the time. I did finally by some Run Gum. I don’t really have good sources of energy besides fat. Any Suggestions? I am not allowed any fake sugars at all. Only Stevia and Truvia. I will sometimes eat a big plate a spaghetti an hour before I go on a long run. Since it is my favorite food., it is the only time I can eat it. Running burn off the cards so they don’t affect my sugar.
Try having sugar cubes in your gel belt. Put 1 under your tongue every 20 mins or so and leave it melt away. It’s really cheap and works just as well as any gel. I’ve tried and tested this many time on runs up to 30 miles
Good informative video. The never try anything new mantra is so true had a bad experience in the early/mid 1980’s at the Dublin marathon when they had a new Japanese isotonic drink at the water stations called Pocari Sweat (a literal translation from he Japanese I think). It tasted as bad as its name!!
I’ve done 2 Marathons now and the 1st one I did I had 2 Jelly Babies per mile and a gel every 6 miles as well as water every 30 mins or so. I’ve sickened myself of Jelly Babies now and for my 2and Marathon I changed to Shrimps and Bananas Sweets. 3 to 4 every 2 miles and I also changed to High 5 non caffeine gels. As I’m a Type 1 Diabetic I need slightly more Carbs on a long run/race. My go to Breakfast is a good old bowl of Coco Pops roughly 3-4 hours before a run. This is to ensure that any Insulin I take with this is out of my system before I start my run. Otherwise I’d Hypo. In the 30 mins after a long run/harder effort run I have a 3:1 ratio Carbs to Protein shake. I just buy the ‘For Goodness Shakes’ that you can get it Tesco. And then I go to Burger King and eat EVERYTHING on the menu ��
Don’t think I’ve seen a better video for information about everything really good stuff �� hats off for how long that must of taken to make and not to forget any of it!
Must admit I feel a little “Old School” on this subject. I’ve never taken on anything, apart from water, in many half marathons and a full marathon. The idea of digesting something when running seems too weird for me. At the back of my mind though is that I would feel as if I’m cheating myself rather than testing my mind and body to push without supplements
Huel shake with banana and then some toast with honey. SIS gels on run lime and orange flavour, the blackcurrant ones are my personal worst lol
5 Marathon Mistakes
0:28 Not having a race strategy
2:13 Not having a Nutrition Strategy
3:22 Dressing Too Hot
4:15 Not Knowing the Course
5:16 Trying new things On or Around Race Day
Another Great Video. I’m skipping the marathon step and going the extra 5ish miles for a 50k trail run in May!
Thank you for this. I am planing my first marathon now. your input was very helpful thanks
I’m not at the level of endurance running that you guys do, but i tend to run low carb and use ketones rather than carbs as fuel. I know this isn’t useful for explosive exercise, but have you considered this?
How often is healthy to run a marathon? I guess it depends on experience and mileage but still. I ran my first marathon in June. In not planning to run another just yet. Ive heard average joes like me have to wait 6 months.
What is your PB for the marathon? And did you improve your time with the MAF method?
I have jogged yesterday my PB long distance 44km I stopped at 35 km had banana and water. Of course I do drink water during the run but the only thing I have before the run is coffee, 2 slices of bread with jam and banana topping.
What are your tips for dealing with “the wall” that happens around 18-22 of a marathon? I remember hitting that wall when I did my first full a few years ago, even though it was more mental than physical. I’m currently training for the Chicago Marathon in October.
I will be running my first marathon in 3 years at the end of April. I’m a little nervous and a little excited too. I totally agree with all of your advice and those tips will really help a lot of people out.
I would also add making sure you eat properly before the race. This is something I have learnt to do. I ran the New York Marathon in 2014 and the hotel we stayed at didn’t serve food. We had a really early start in the morning to get the race village in Stratton Island PLUS I was really excited so (regrettably) I only had some coffee and a breakfast bar. Big Mistake!
I was fine until mile 20 then BONK! I started to shut down bit by bit. I finished in a time I was not happy with as a result. I have nothing but good memories of a marathon of a lifetime but I really wish I had eaten properly to fuel my body.
Now, when I travel to another city for a marathon I always take porridge pots that only require hot water. Every hotel,will at least have a kettle!!! If they serve breakfast great! I will eat there but if not, I know I have something to eat on the morning of the race!
Thanks for watching! Here is the PDF with training fundamentals that Michael referred to: http://eepurl.com/gsDnjf Full episode will launch Friday May 31st.
Hi Floris, thanks for sharing your experience. Good advice, needed for my coming up marathon next month. My mistake on previous marathon is nutrition, I will take your advice, try them out before the race. By the way I have been on low heart rate training for a month or more now, I feel much my stamina and running are stronger than before, increased running double 3 times a week, feeling fresh but the pace still not drop yet, thanks you so much for your YouTube vlog, it has changed my running to be better runner, so looking forward to see my pace drop ��.
Nice video. Thank you for sharing! I’ve only run one marathon so far and the biggest mistake I made was starting too fast, even though I had heard so many times before I ran that this would likely happen and I promised myself I wouldn’t do it. Another tip perhaps is to mentally prepare for the wall, particularly for first timers. Yes, it is real and it sucks incredibly hard!
I pretty much only run in a fasted state, including my long runs.. I don’t think I’ve ever hit that wall till now, so maybe try that?
Amazing content as usual, thanks for the tips. Good to see you Ricky! And Anna, I love your hair in this video!
One of the early advocates of carb loading, Dr. Timothy Noakes, has complely reversed his opinion on carbs. He now feels that carb loading (except for short period efforts) is completely wrong.
I believe your “science” is wrong. It is based on a flawed paradigm that has pushed the SAD diet (Standard American Diet) 50 years. We are in the midst of an obesity, type 2 diabetes, and heart disease epidemic because of it.
Very good. My mistake was few days before my race I did cut off my nails in wrong way and hurt my finger. Rregards from Brazil
Science with The Running Channel brilliant ��
Can glycogen levels be measured with a blood test?
Been trying Mountain Fuel and Chia Charge during the winter working ok ready for race season
How do i figure out my anarobic threshold? (Is it called that? The max oxygen intake or something)
Im about to run my first marathon in the end of august ��
I have done a 15k and a half marathon last year wich i was not well prepared for (a lot better for the half marathon tho)
and i will be much better prepared for the marathon now, wich i am excited about.
Im aiming at a 5:00 per km pace
Any tips i may not know about?
So at 76.6 kg I need about 612g carbs minimum?? Seems like so much
For long runs I eat Pasta and chicken 4-5hrs before run, 2 bananas and coffee 1hr before run and energy gels every 7km during the run.
Great video! There was enough scientific info without being over my head:-) Spring Energy “gels” are my go-to during a race. Pre and post-race, I have been enjoying Picky Bars. I struggle to stay hydrated I am working on it!
For my runs over 20km, I use a bottle with water mixed with oats, broken linseed and protein poeder. Taste good and gives me enough energy to keep running.
I can confirm. Low heart rate training and avoiding sugar, especially the refined ones, makes a massive difference. Looking forward to the full interview, Floris!
You didn’t hit the wall, you bonked. It’s a different thing.