Tread Lightly Running Podcast

50: Tired of Hitting the Wall? How to Not Slow Down in Your Next Marathon

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This episode answers a listener question: how can you prevent a pace drop at the end of your marathon? This is such a common question for so many runners! So many factors go into not hitting the wall during a marathon: training, fatigue resistance, nutrition, pacing, and more. 

Discussion points include:

  • Why glycogen depletion can cause you to slow down (2:05)
  • Gender and age differences in slowing down during a marathon (3:40)
  • Does the length of your training runs impact your fatigue resistance? (6:30)
  • The role of hydration in marathon performance (8:00)
  • Carbohydrate intake during a marathon (10:20)
  • How to set an appropriate marathon goal time (12:00)
  • Training volume and marathon training workouts for fatigue resistance(15:50)
  • Recovery nutrition, long run nutrition, and carb loading (19:45)
  • How to not slow down from hills in your marathon (21:40)
  • Can a tune-up race help you run a faster marathon? (23:45)

    • If you enjoyed this episode, you may also like:

    • All about marathon pacing (ep 6)
    • First marathon training tips (ep 17)
    • What to eat before a race (ep 20)
    • Mastering your mindset (ep 23)
    • How many miles should you run per week? (Ep 27)
    • How to taper for a marathon (ep 30)

      • Please excuse how Laura sounds, she had a sinus infection at the time of recording! 

      References: 

      PMID: 34010308

      PMID: 32922647

      PMID: 24901444


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      Tread Lightly Running PodcastBy Amanda Brooks and Laura Norris
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