Hitting The Wall

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Training Tips

Against the Wall

How to avoid hitting the notorious roadblock—and strategies for coping if you do.

By Nancy Averett

From the April 2011 issue of Runner's World

You're in the middle of a run when things start to fall apart. Your legs feel like concrete, your breathing grows labored, your strides turn into a shuffle. Negative thoughts flood your mind, and the urge to quit becomes overwhelming. Unfortunately, if you run long enough, you're bound to experience this some day.

So what can you do about it? Matt Buman, Ph.D., a research fellow at Stanford School of Medicine, wanted to examine the specific physical and psychological reasons recreational runners hit the so-called "wall"—and more importantly, how they cope and recover from the setback. Of the 315 marathoners he surveyed, 43 percent had hit the wall in a recent race. Although Buman's study focused on marathoners, the insights he collected can be helpful to any runner who hits a rough patch. With these specific, proven strategies, you can bounce back from the most common midrun meltdowns and finish strong.

Read on here.