March 10, 2021

Got pre-race nerves? Here's how to avoid hitting the wall when it matters most

Have you ever seen the film Run Fatboy Run? Simon Pegg runs the London Marathon, and there’s a famous scene where an ominous metaphorical brick wall appears, blocking his way. His friend gasps and whispers, “he’s hit it!” Well, this is a slightly dramatised version of what runners refer to as hitting the wall.

It isn’t just a concept that the director (David Schwimmer!) thought would look cool on camera; there’s real scientific evidence behind it. It’s all about your glycogen - the carbohydrate that’s stored in your liver and muscles for energy. Runners hit the wall when this runs low, making them feel so excessively fatigued that their brain wants to quit.

The running wall often appears in longer races, such as a marathon. Not all runners will hit the wall, but those who do commonly find it happens about 18-20 miles in. With this in mind, it’s understandable that you might be nervous about running a marathon. Will you hit the wall? What happens if you do? Luckily, there are ways to prevent the likelihood of this happening.

Diet

Seeing as hitting the wall comes down to your glycogen levels, what you eat and drink is very important. However, there isn’t just one quick fix when it comes to hitting the wall. The digestion system is complex, and it requires a lot of care and consideration when you’re doing high intensity exercise. So, what can you do to help?

Eat well

Most people will struggle to train for a long race if they’re regularly overloading on junk food. But, if you’ve continued to eat a healthy diet, you’ll be less likely to hit the running wall. To run faster and further, you’ll need nutrient-rich food that helps your muscles maintain optimal levels of blood sugar. Think foods that are high in carbs, moderate in protein and low in fat and fibre. It’s especially important to eat the right things one week before the race, so your body is well prepared. Here’s what running champion Mo Farah eats when training.

Try energy drinks and gummy sweets

Unfortunately, there isn’t a magic potion that will instantly stop you from hitting the wall. However, energy drinks and gummy sweets are probably the closest you’ll get. If, during the race, you feel like you’re about to hit the wall then stop for a moment to catch your breath, and sip an energy drink, slowly. The best contain glycogen - which your body is running low on - alongside electrolytes such as sodium and potassium. To prevent hitting the wall entirely, try bringing fuel along with you and eating and drinking along the way.

Train your gut

While energy drinks and sweets can help, they can also create bigger issues if your stomach isn’t used to them. You might gain a bit of energy, but you could also gain stomach cramps and the need to hit the bathroom - which isn’t ideal during a race. So, if you plan on using them on race day, it’s important to train your gut and use them throughout your training process. Practise taking them while running and see what your stomach can manage before overloading on race day.

Have a good breakfast

While eating the right things in the run up to race day is important, what you eat for breakfast still matters. Most runners avoid eating huge meals before a run, otherwise they may experience bloating, cramps or other gastro issues. However, it is important to fuel yourself well. Paula Radcliffe's staple is porridge, banana and honey, whereas other runners recommend bagels with peanut butter. When I ran a half marathon, I had scrambled eggs and avocado, which served me well.

Training

When it comes to hitting the wall, it’s not just about what you eat and your training plays a big part in how you can cope with the long distance. When training for a marathon, it’s important to cover long distances before the race and most runners who have already done a 20 mile run prior to their race will find that they’re less likely to hit the wall during the real thing. On top of this, it's important to keep up your core exercises and strength training, but here are some other tips:

Training programme

While some runners enjoy going with what feels natural, following a training programme is beneficial, especially when you’re training for your first significant race. Training programmes help cover the right distances while allowing your muscles to rest and recover. This means you can perform optimally in the race and know what to expect. We've got you covered here, and our free marathon training plan includes schedules, tips, circuits, and inspiration.

Join a running group

While hitting the wall is about your glycogen levels, it always helps to have people motivating you when a run gets tough. Running groups are great, as you develop a sense of teamwork and camaraderie that you don’t when running solo. Running your marathon with other keen runners will spur you on and ensure that you all cross the finish line. That extra level of competition always helps, too.

Learn how to mentally distract yourself

Training isn’t all about the physical aspects of running. In fact, many runners would argue that mental strength is equally as important as physical strength when it comes to putting the miles in. Seeing as hitting the wall is all about your brain telling you to stop, training will help you learn how to distract yourself during challenging runs and coax yourself out of a negative mindset. Taking in your surroundings helps, as does listening to a good podcast, focusing on how good it’ll feel to cross the finish line and even thinking about what you’re going to have for dinner!

Feeling less nervous about hitting the wall? Sign up for a marathon today.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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