Ever get so exhausted during a run that you felt your body giving out or that you couldn’t go on? This extreme exhaustion mid-workout is known as “hitting the wall” or “bonking,” terms that sounds like myths, but refer to a very real phenomenon that occurs when you use up your energy stores.
Hitting the wall can happen when you fail to pace yourself or train properly. That extreme, tapped-out feeling also results from your body changing its fuel source from carbohydrates to fats, which typically only happens an hour or more into a run.
Here are a few practical tips from Runkeeper for avoiding the dreaded W word:
1. Pace yourself
While it’s tempting to start a run with guns blazing, one of your best bets for avoiding the wall is to be strategic about speed. Going steady can be especially tricky on race day, with nerves and adrenaline both added factors. So making use of Runkeeper’s audio cues can be particularly helpful with pacing, letting you know if you’re starting off too fast, and when you’re approaching the end (so you can use those reserves for some speed bursts). Getting familiar with monitoring your heart rate and keeping your training consistent are two other ways to prepare smart. Pair your heart rate monitor with Runkeeper, and sign up for a training plan to prepare properly for the big day.
2. Focus on fuel
Preventing that switch from carbohydrates to fat stores means fuelling properly during your workout. We’ve written about proper fuelling before, but we’ll recap and get a bit more specific about how to know exactly what your body needs before it’s too late. According to the Sanford Sports Science Institute (SSSI), “carbo-loading,” or fuelling before a race, is only necessary for races over 90 minutes. Otherwise, just be sure you’re not skipping meals or eating anything that that may not sit well.
In the days leading up to longer runs, Runner’s World has some fantastic suggestions for carbo-loading. And what about day of? Aim for a hearty breakfast of carbs and a little protein—try a few eggs and some oats, or a Rye toast with peanut butter.
3. Distract yourself
Thinking about the right things during a run could be your trick to warding off the wall. Of course, check on how your body’s feeling every once in a while, but avoid making that your primary focus. Cue in to your surroundings instead—thinking about the weather and the crowds, or calculating split times and competing against other runners, can help keep you mentally tough throughout a race.
