Speaking of marathons, one of the most important moments in the race is the so-called “30 km wall”but what is this famous wall and how best to cross it?
Anyone who has run a marathon or is preparing for their first race knows that often there is real challenge departure at the 30th km. At this time of the race, the energies often begin to fail, the glycogen stores they arrive exhausted and the body does not respond as well as in the first half of the race, a real wall that often makes it difficult for the runner to continue and complete his marathon.
Here are some tips for avoid or exceed the 30km barrier during a marathon:
Train well and plan your race
If you have ever tried the marathon, you will surely have dreaded the arrival of the wall. But why does it collapse at the 30th km? Mainly for two reasons:
- excessive speed competition in the first part (rather among athletes running less than 3h30),
- bad training (more common among those running the 3:30 race).
If it is therefore true that the showdown occurs when we are only a few kilometers from the finish line, it is also true that the solution starts much earlier (about 3 months earlier), when during training you worked both to increase the resistanceonly for save energyin order to run the marathon serenely, until the finish.
Only participate in the marathon when you feel like it a good level of training, running at least 30-35 km in peace in the month preceding the race. After study well how to manage your raceestablishing a steady and realistic pace to maintain from the start of the marathon.
During training, it is essential to perform long running sessionsto know and learn to better manage running pace. Thus, during the marathon, it is enough to reproduce what was checked during the preparation. In a marathon, nothing is left to chance, and this is especially true for race pace to maintain in the first part of the race, before the famous 30 km wall. Starting at an excessively fast pace compared to your preparation will make it much more difficult to finish the race. overcome the last kilometers of the marathon. If you manage the first part of the race well in the last kilometers you will have the energy to be able to accelerate and give your best, without fear of getting stuck in the middle of the race.
Aggregate only one groups of runners who have a running pace similar to yours and follow yours reference stimulator (if provided by the marathon organization). If you feel heaviness in your legs or difficulty in breathing, it means you are not running at a pace that suits you. Learning to run at a marathon pace, and managing it consistently, will help you avoid crashes in the final part of the race and climb the wall.
Average marathon pace
How to determine the rhythm to maintain during the marathon? With the calculation of your average pace you can establish your pace per kilometer and have a reference time on which to fix the training sessions for the race. Moreover, it can be useful both to measure the average pace held in the race, only during training. The calculation is done by transforming the total timedividing it by the number of kilometers and report the result in minutes and seconds.
Mentally divide the km of the marathon into several parts, for example in 4 parts of 10 km, plus the last part of 2.195 km and assumes, depending on the training, the running pace to be maintained for each part. This will help you achieve the goal little by little!
The good start
Running the first part of the marathon at too fast a pace contributes to exhaustion at the 30th km. Start with a soft speed and constant and avoid everything change of pace during the race. You will only be able to accelerate slightly in the second part of the marathon. If you manage your resources well, you will hardly encounter the wall.
Maintain good posture
Don’t be swayed by the race situation or the end result, keep it alive concentration and check yours regularly garnish, because with fatigue it is easy for the torso to sag slightly. If you keep the correct posture, save energy and the final miles of the marathon won’t feel like you’re uphill.
Having the track in mind is important. If the path is not only in the plains and they are there highs and lows or areas exposed to the sun or in the wind, face them without slowing down and always keep the same rhythm. This will allow you to reach the second part of the marathon with the right glycogen stores to increase the pace and cross the finish line. without noticing the wall too much.
Mental state during the race
Approaching the 30th kilometer creates anxiety And fearwho, with a strong fatigue lead to a succession of catastrophic thoughts. Start thinking about muscle achesto worry not to reach the end of the race and not to reach their goal, it can be harmful. During the marathon you will have to manage the moments of suffering only with your strength. use yours breath like an anchor and focus on the sensations you feel during training, you worked hard for control the fatigue longer and longer.
Nutrition and integration
On the day of departure, you must have the full of carbs (without exagerating). Run with the good guys glucose stocks it will help you not to hit the wall. Enjoy the refreshments taking fluids, such as water and saline supplements, ranging sipped in small doses. Yes to running energy bars or gels (some also provide sodium and caffeine), but only if already tested in training.
Mistakes to avoid
To run a marathon, you must follow a few basic rules and Do not leave anything to chance. Do you want the wall to appear passable? So try to avoid these errors:
- get to a marathon after a period of Do it yourself;
- do not include training sessions a marathon pace (essential to understand and test your running pace);
- do not perform the full of carbs to improve glycogen stores;
- run towards a pace faster than your capacity;
- starting with the idea of not being able to complete the race.
Have a good marathon!