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