How do you break through “THE WALL”?

Every runner has faced it: the moment during a long run (or race) when everything suddenly feels impossibly hard. You’re moving along, feeling good, and then out of nowhere, you hit "THE WALL." It’s like running through quicksand. Your legs feel heavy, your breath is shallow, and your mind is screaming at you to stop. This is one of the toughest challenges runners encounter, but the good news? You can push through it.

The wall happens when your body runs low on glycogen, the fuel your muscles need for those long, hard efforts. It often hits after 90 minutes or more of running, and it feels like everything is shutting down. Mentally, it's that point where doubt starts to creep in and you begin questioning whether you can really keep going. The wall might seem like an unbeatable obstacle, but with the right preparation and mindset, you can not only break through it but finish strong.

One of the best ways to avoid hitting the wall so hard is to fuel up properly. Your body needs carbs to perform during long runs, so make sure you’ve eaten a solid meal a few hours before heading out. It’s also important to fuel while you run. Don’t wait until you feel completely drained to start fueling! Take small amounts of energy gels, chews, or even some apple sauce around 45 minutes into your run and every 30-45 minutes after that. And let’s not forget hydration. Dehydration can zap your energy fast. Sip water or an electrolyte drink throughout your run to keep your body balanced and strong.

Breaking through the wall isn’t just about what’s going on physically, it’s also about mental toughness. Long runs test your mental endurance just as much as they do your legs. Your mind is a powerful tool, and it can either be your biggest ally or your greatest enemy when things get tough. One of the best strategies for keeping your mind in check is focusing on small, manageable goals. Instead of thinking about how far you still have to go, break the run into smaller sections. Focus on making it to the next mile marker or the next 10 minutes. It’s amazing how shifting your focus can make the miles feel more achievable.

Mantras can also work wonders when your mind is telling you to stop. It might feel cheesy, but having a few positive phrases you can repeat to yourself, like “I’m strong,” or “I’ve trained for this,” can drown out the negative thoughts. And visualizing success can give you the push you need. Picture yourself crossing the finish line or completing your run with pride, and use that image to fuel your determination.

Another thing to keep in mind is your pace. If you go out too fast, you’re almost guaranteed to hit the wall sooner. It’s better to start conservatively and save some energy for the latter part of your run. Don’t worry if it feels like you’re holding back in the beginning; that extra energy will come in handy when you need it most.

When you’re feeling like you can’t take another step, remind yourself why you started in the first place. Maybe you’re training for a personal goal, or maybe running helps you clear your mind and relieve stress. Whatever your reason, reconnecting with your “why” can help you push through the toughest moments. It’s easy to lose sight of it when the going gets tough, but your motivation is your fuel when everything else feels drained.

And when it feels like every step is a struggle, just take it one step at a time. Literally. Sometimes the only way to get through those tough patches is to break it down to its simplest form: one foot in front of the other. Don’t think about how many more miles are left, just focus on taking the next step. Then the next. Before you know it, you’re still moving forward, and that’s the key.

Finally, when you do break through the wall and finish your run or race, celebrate that victory! Every time you push through, you get stronger, mentally and physically. The wall doesn’t go away, but with each long run, you learn how to handle it better, and that’s what makes you a stronger runner.

So next time you feel the wall approaching, remember: you’ve got this. With the right mindset, smart fueling, and steady pacing, you can break through and finish strong. Keep FeedingtheRunner in you, and you’ll go further than you ever thought possible.