The reason my legs gave out after 30 kilometers wasn't due to a lack of willpower or age.

In 4 million race records, 28% of men and 17% of women experienced hitting a wall, and it was least common among those in their late 40s.

This video reveals the true nature of the "wall" and introduces three strategies you can implement now to prepare for your next full marathon. 🏃

▼ Table of Contents
00:00 Opening
01:23 Ch.1 The 30km wall really does come at 30km
03:10 Ch.2 The wall wasn't due to age
04:28 Ch.3 The wall isn't just about running out of gas
05:40 Ch.4 Strategy 1: Start the first 5km later than planned
06:49 Ch.5 Strategy 2: Plan your nutrition for the day before and during the race
08:49 Ch.6 Strategy 3: Create several days where you run up to around 30km
10:33 Ch.7 This may not apply to everyone
11:43 Ending: The wall starts from the first 5km

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▼Main references
・Smyth B. How recreational marathon runners hit the wall: A large-scale data analysis of late-race pacing collapse in the marathon. PLoS One 2021;16:e0251513
・Buman MP, et al. Experiences and coping responses of "hitting the wall" for recreational marathon runners. J Appl Sport Psychol 2008;20(3)
・March DS, et al. Age, sex, and finish time as determinants of pacing in the marathon. J Strength Cond Res 2011
・Hitting the Wall in Marathon Running: An Integrative Psychophysiological and Durability-Based Review. J Funct Morphol Kinesiol 2026;11(3):291
・Smyth B. Fast starters and slow finishers. J Sports Analytics 2018;4:229-242
・Atkinson G, et al. Pre-race dietary carbohydrate intake can independently influence sub-elite marathon running performance. Int J Sports Med 2011;32(8):611-617
・Hansen EA, et al. Improved marathon performance by in-race nutritional strategy intervention. Int J Sport Nutr Exerc Metab 2014
・Nutritional Intake and Timing of Marathon Runners. Sports Med Open 2025
・Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med 2014
・Fokkema T, et al. Training for a (half-)marathon: Training volume and longest endurance run related to performance and running injuries. Scand J Med Sci Sports 2020
• Doherty C, et al. An evaluation of the training determinants of marathon performance. J Sci Med Sport 2020;23(2)
• Costa RJS, et al. Gut-training. Appl Physiol Nutr Metab 2017;42(5):547-557

▼ Related Tags
#30km wall #Full marathon #Marathon training #Citizen runner #Runners in their 40s #Runners in their 50s #Casual running research institute

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