Doing a marathon next year? How to avoid hitting the wall!

So you got your place in the Marathon, well done. You will receive (wanted or not!) loads of advice on how to prepare for your marathon, how to train, what to wear and how to tie your shoe laces. You may also here the phase ‘hitting the wall’ getting throw around as if it’s inevitable and you will find this wall!

What is hitting the wall and how do I avoid it?

It’s described as a condition caused by the depletion of glycogen stores in the liver and muscles. I.E. Running out of fuel. The condition can usually be avoided by ensuring that glycogen (stored carbs) levels are high when the exercise begins, this can be achieved by ‘carb loading’ days before the race. You will also need to maintaining glycogen levels during exercise by eating or drinking carbohydrate-rich substances (sports drinks, gels and bars), or by reducing exercise intensity. This is not a choice if you’re already walking and want to finish the marathon!


So how many carbohydrates do I need to eat before, during and after the marathon? 

This depends on your body size, your fitness level and how fast you intend to run!
I have found a comprehensive link that will tell you an estimate of how many carbs your body needs!

http://www.endurancecalculator.com/

Guys enjoy your marathon and if you have any questions please feel free to contact me!