Every year, between 1.1 million and 1.3 million people complete marathons (42,195km) around the world.
Funny illustration of the `hitting the wall` phenomenon that can happen between the 30th and 35th kilometers of a marathon.
According to statistics from Outside magazine, at the major Boston Marathon, where participating runners all have many years of running experience, the rate of `hitting the wall` is still about 30%.
There are two causes leading to this situation.
According to the advice of coach Pham Minh Quang – Director of BoiDapChay Club and manager of the Ho Chi Minh City Triathlon team, to avoid this phenomenon and knock down all `walls` on the marathon route, you can follow these steps.
Get enough exercise.
Realistic goals.
Patrick McCrann, running coach and also a famous runner, once shared: `With favorable conditions – running downhill with the wind blowing at my back, and full taper, I can run a marathon with a time of sub 3:30
It sounds ideal, but there are too many clauses in the formula to achieve the goal of sub3:30 (completion of the marathon in under 3 hours 30 minutes).
Start smart.
Increase blood sugar.
Runners need to prepare gel to use when they feel their body is about to `hit the wall`.
Take advantage of running technique.
Focusing on what you can control at this stage, playing games is a great way to combat feelings of helplessness.
Mission and Objectives.
It sounds silly, but the truth is that it’s a very convincing argument during tense moments at the race.
For some runners, hitting the wall means stopping and walking.