When You Hit the Wall in Training: 5 Ways to Fix It
The problem with most runners is they don’t have a good understanding of when they are actually going to hit the wall. They think it’s always going to happen at some point during their training runs or races. While this may be true for some, there are other times where you won’t hit that wall until much later in your training cycle or even after your race.
You might not hit the wall right away because you’re still working through a hard workout or race. Or maybe you just aren’t used to running long distances and haven’t had many opportunities to run beyond your comfort zone yet. Whatever the reason, if you don’t hit the wall before your next big event, then it will probably be too late for you to fix it. If this happens, then there isn’t anything else that can be done except start over from scratch.
However, if you do hit the wall early in your training cycle or race, then there are ways to correct it so that you can continue to train without hitting the wall again.
1) You need to stop running!
Stop running now while you’re still recovering from a hard workout or race. Run only one mile at a time and keep moving forward. You’ll eventually reach your goal distance and you’ll be able to go back out there and run another mile. You’ll probably even want to keep running after you’ve finished your daily goal.
2) Focus on hydration.
While this is important for all runners, it’s especially important to remember when you’re training hard or when it’s hot out. You can’t push your body too hard without putting the right stuff into it. If you don’t drink enough water while you’re running, then your body is going to start shutting down because of dehydration.
3) Rest and recovery.
It’s impossible to overstate the importance of sleep to runners. While you’re running, your body endures a lot of trauma and stress. The best thing to do is recover while you sleep so that you can run even more tomorrow. As a side note, it’s also a good idea to relax when you’re not running as well.
4) Don’t run on an empty stomach.
Eat before you run or at least have a snack before you go running. Running on an empty stomach will only cause your body to start breaking down muscle for energy and that’s definitely not what you want. Not to mention it will make you feel terrible and you probably won’t enjoy running at all if this happens.
5) Do a hard workout.
Sources & references used in this article:
Rocket surgery made easy: The do-it-yourself guide to finding and fixing usability problems by C Ressler, J Thompson – 2008 – Penguin
Flash boys: a Wall Street revolt by S Krug – 2009 – books.google.com
Ukraine: What went wrong and how to fix it by RB Reich – 2012 – Vintage
Don’t Shoot the Dog: The Art of Teaching and Training by M Lewis – 2014 – books.google.com
Hitting the wall: What to do when high performing scrum teams overwhelm operations and infrastructure by C Walls, R Breidenbach – 2005 – Dreamtech Press
The screenwriter’s problem solver: how to recognize, identify, and define screenwriting problems by A Aslund – 2015 – books.google.com
Dangerous Deep Learning: How The Machines Can Hit The Wall by K Pryor – 2019 – books.google.com