How to deal with hitting a wall? 1.
Marathons are incomplete without experiencing hitting walls! In the marathon running circle, there is a mysterious wall passed down by word of mouth.
When encountering a period of hitting a wall, people will question themselves that they can no longer sustain it and are prone to giving up; But once this period is passed, the body will return to normal again and adjust its current state to a state of exercise.
If each group only runs 1 kilometer and only uses leg muscles and ground pushing force, it will easily become a running posture for short distance and medium distance running
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It rarely troubles runners participating in half marathons or shorter distance races.
The sourness that only belongs to marathon runners can cause overall weakness, difficulty breathing, hallucinations, blurred consciousness, and decreased judgment, just like hitting your head against a wall.
Glycogen deficiency: If blood sugar levels continue to decrease, the brain’s energy supply is insufficient, and the dopamine that used to make you high is no longer secreted, so you can only drag on in frustration and see others surpass you one by one In short, once you hit a wall, the whole person is not good.
Increasing attention interval running Even if you want to run 20 kilometers at a race pace, it is still difficult to maintain your pace at all times.
Once it hits it, the speed of the contestants will decrease significantly until the finish line.
Compared to running at a 20 kilometer pace, this method is more effective for the latter half of the run where attention drops.
At this time, exercising not only makes one walk briskly, but also makes one feel comfortable both physically and mentally.
Cortisol also accelerates muscle breakdown into amino acids to maintain blood sugar concentration.
Why is there a wall collision period? The period of hitting a wall usually occurs after the first long-distance run or after a short workout, when the body’s blood sugar, liver sugar, and other substances are used to the same extent, the body will switch to metabolizing fat to generate heat; But if the energy source is not smoothly converted from sugar to fat, there will be a period of fatigue, and the body will think that the level of exercise has reached its self set limit and cannot continue to load.
Usually occurring between 25 and 30 kilometers, as glycogen is about to run out, your brain starts to panic and decides to reduce the use of muscle glycogen, secrete cortisol and adrenaline, and mobilize fat as a source of energy; The efficiency of fat metabolism is much lower than that of glycogen metabolism, so you start to slow down until you can only maintain the speed at a lower level.
However, it is quite common throughout the entire marathon.
So, how about running 10 sets of 2 kilometers at a slightly faster pace than the full horse race pace? Training that shortens distance, improves attention, and increases and disperses laps can also improve endurance.
Take a 2-minute break between each group, do not stop and jog to connect.