{"id":95412,"date":"2025-09-07T08:45:30","date_gmt":"2025-09-07T06:45:30","guid":{"rendered":"https:\/\/runlovers.it\/?p=95412"},"modified":"2025-09-02T11:59:39","modified_gmt":"2025-09-02T09:59:39","slug":"marathon-wall-physical-mental-strategies","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/","title":{"rendered":"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)"},"content":{"rendered":"<p><em>The \u201cwall\u201d is a mix of empty tanks and a mind in panic: you prevent it with smart pacing and fueling, and you get through it with simple procedures. Not magic\u2014strategy.<\/em><\/p>\n<hr \/>\n<ul>\n<li><strong>Anatomy of the Wall:<\/strong> glycogen depletion (fuel) + mental overload. Prevention is your best weapon.<\/li>\n<li><strong>The 3 Golden Preventive Rules:<\/strong> start slower than you think is right, eat and drink methodically from the start, and use long runs to train legs, stomach, and mind.<\/li>\n<li><strong>On Race Day, Be a Robot:<\/strong> execute your fueling plan, keep your posture tall, and break the distance into small targets. Don\u2019t improvise.<\/li>\n<li><strong>If a Crisis Hits:<\/strong> don\u2019t panic. Slow down wisely, take brief, purposeful walk breaks, take simple sugars, and trigger your operational mantras.<\/li>\n<li><strong>Physical or Mental?<\/strong> Learn to tell an energy crash from a psychological dip. Different problems, different fixes.<\/li>\n<\/ul>\n<hr \/>\n<h2>What Is the \u201cWall\u201d? Anatomy of a Nightmare (Explained Without Fluff)<\/h2>\n<p>We call it \u201cthe wall,\u201d but it isn\u2019t made of bricks. It\u2019s a specific physiological and psychological event: your body has nearly burned through its <strong>glycogen<\/strong>\u2014its high-octane fuel\u2014and your <strong>mind<\/strong>, fatigued by hours of effort, turns up every negative signal until it becomes panic.<\/p>\n<p>When glycogen runs low, the body leans harder on fat\u2014great fuel, but it forces you to slow down. Meanwhile, your mind amplifies the strain and whispers, \u201cIt\u2019s over. Quit.\u201d The good news? <strong>It isn\u2019t inevitable.<\/strong> It\u2019s predictable. And predictable problems get plans.<\/p>\n<h2>Phase 1 \u2014 Prevention: How to Dismantle the Wall Before It\u2019s Even Built<\/h2>\n<h3>The Art of Pacing (The Sacred Law of Starting Easy)<\/h3>\n<p>The marathon rewards those who can <strong>hold back<\/strong>. In the first 10 km you should feel almost silly, like you\u2019re running with the handbrake on. Pace comfortable, breathing controlled. Aim for a <strong>light negative split<\/strong> (second half as fast as\u2014or a touch faster than\u2014the first). That\u2019s the difference between hitting 30 km with legs still under you, or already on fumes.<\/p>\n<p>The question at km 5 is: \u201cCould I hold this pace for three more hours?\u201d If the answer is \u201cmaybe,\u201d you\u2019re too fast.<\/p>\n<h3>Carb-Loading (Without Barroom Folklore)<\/h3>\n<p>Skip epic binges. In the <strong>48\u201372 hours<\/strong> pre-race, simply raise the share of complex carbs (pasta, rice, potatoes) within normal, digestible meals. Race-day breakfast must be <strong>tested and approved<\/strong> in training. No surprises.<\/p>\n<h3>Your Fueling Plan (Your Co-Pilot on Race Day)<\/h3>\n<p>The biggest mistake is waiting until you\u2019re hungry or thirsty. You must <strong>fuel early and often<\/strong>.<br \/>\nSet a protocol and follow it like a robot: one gel every 40 minutes, a sip of water at every station. Test everything on long runs\u2014gel flavors, how you carry them, how your stomach reacts. Race day is for execution, not invention.<\/p>\n<h3>Specific Training (Long Runs Are Your Flight Simulator)<\/h3>\n<p>Long runs aren\u2019t just mileage. They train your stomach to digest under stress and your mind to handle monotony. In your last long runs, add segments at <strong>marathon pace<\/strong> (e.g., last 8\u201310 km) to teach your body how it feels to run strong on tired legs.<\/p>\n<h2>Phase 2 \u2014 Management: What to Do When You Feel It Coming<\/h2>\n<h3>Physical Moves (The Body\u2019s Emergency Protocol)<\/h3>\n<ul>\n<li><strong>Slow Down Smartly:<\/strong> don\u2019t stop dead. Ease pace by 20\u201330 seconds per km for 1\u20132 km. Often that\u2019s enough to let the body reorganize.<\/li>\n<li><strong>Use Technical Walks:<\/strong> 60 seconds of brisk walking at aid stations to drink and take your gel calmly. Better to \u201close\u201d a minute here than ten kilometers later with sloppy form.<\/li>\n<li><strong>Simple Sugars, Now:<\/strong> at the first sign of \u201cdead legs\u201d or foggy head, take a gel with water. Think of it as a metabolic defibrillator.<\/li>\n<li><strong>Posture Focus:<\/strong> tall torso, relaxed arms, short stride, slightly higher cadence. Big, desperate strides just waste energy.<\/li>\n<\/ul>\n<h3>Mental Moves (Regain Control of the Cockpit)<\/h3>\n<ul>\n<li><strong>Chunk the Distance Into \u201cRidiculous\u201d Pieces:<\/strong> your next goal isn\u2019t the finish\u2014it\u2019s that lamppost 200 meters ahead. Then the next corner. Make the challenge manageable again.<\/li>\n<li><strong>Trigger Operational Mantras:<\/strong> not generic hype\u2014short, concrete instructions. <strong>\u201cTall, light, relaxed.\u201d<\/strong> <strong>\u201cBreath, arms, stride.\u201d<\/strong> Repeat them in rhythm.<\/li>\n<li><strong>Run Your If\u2013Then Procedures:<\/strong> <em>If<\/em> panic rises, <em>then<\/em> focus only on your footfall sound for 60 seconds. <em>If<\/em> a cramp flickers, <em>then<\/em> slow, shorten stride slightly, and drink.<\/li>\n<li><strong>Use the Technical Smile:<\/strong> a slight smile relaxes face and jaw, cascading through the body. Not happiness\u2014biomechanics.<\/li>\n<\/ul>\n<hr \/>\n<h2>Physical Wall or Psychological? How to Tell the Difference<\/h2>\n<ul>\n<li><strong>It\u2019s Physical If:<\/strong> legs feel like lead, you get chills even in warmth, dizziness, fuzzy thinking. The fix is <strong>physical<\/strong>: slow way down, take sugars and fluids, and if symptoms worsen, stop. Health beats any medal.<\/li>\n<li><strong>It\u2019s Psychological If:<\/strong> your form is still decent but your head is a vortex of negatives (\u201cI can\u2019t,\u201d \u201ctoo many kilometers left\u201d). The fix is <strong>mental<\/strong>: run your procedures, chunk the distance, use mantras. Two kilometers like this often flip the script.<\/li>\n<\/ul>\n<p><strong>The Golden Rule:<\/strong> if signals turn serious (strong vertigo, confusion, intense nausea), <strong>drop the hero act<\/strong>. Stop and get help. There\u2019s always another marathon.<\/p>\n<h2>A Simple Plan to Write on Your Wrist (or in Your Head)<\/h2>\n<ul>\n<li><strong>0\u201315 km:<\/strong> Hold back. Be conservative. Drink.<\/li>\n<li><strong>15\u201330 km:<\/strong> Settle into race pace. Execute your fueling like clockwork.<\/li>\n<li><strong>30\u201338 km:<\/strong> Game time. Defend posture, run mental procedures, chunk the course.<\/li>\n<li><strong>38\u201342 km:<\/strong> Head down, heart up. One step at a time. Think only of the next marker.<\/li>\n<\/ul>\n<h2>In Conclusion: The Wall Isn\u2019t an Enemy\u2014It\u2019s a Test of Preparation<\/h2>\n<p>The wall is toppled with planning and crossed with strategy. It\u2019s not an invincible monster that appears from nowhere; it\u2019s the outcome of small, wrong choices earlier on.<\/p>\n<p>There comes a moment when your legs ask \u201cwhy?\u201d. A prepared runner doesn\u2019t answer with brute force, but with \u201chow\u201d: smaller, calmer, cleaner. That\u2019s how you stop being a victim of the wall and become the architect of a race governed from start to finish.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The complete guide to preventing and managing the marathon \u201cwall.\u201d From pacing and fueling strategy to mental techniques for getting through the 30 km crisis. <\/p>\n","protected":false},"author":3,"featured_media":95410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15211],"tags":[],"class_list":{"0":"post-95412","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Marathon Wall: How to Handle It (Physical and Mental Strategies)<\/title>\n<meta name=\"description\" content=\"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)\" \/>\n<meta property=\"og:description\" content=\"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-07T06:45:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)\",\"datePublished\":\"2025-09-07T06:45:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/\"},\"wordCount\":997,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/\",\"name\":\"The Marathon Wall: How to Handle It (Physical and Mental Strategies)\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-09-07T06:45:30+00:00\",\"description\":\"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"\u00a9 depositphotos.com\\\/AntonioGuillemF\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/marathon-wall-physical-mental-strategies\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/runlovers-2025\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Marathon Wall: How to Handle It (Physical and Mental Strategies)","description":"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/","og_locale":"en_US","og_type":"article","og_title":"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)","og_description":"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.","og_url":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-09-07T06:45:30+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)","datePublished":"2025-09-07T06:45:30+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/"},"wordCount":997,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/","url":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/","name":"The Marathon Wall: How to Handle It (Physical and Mental Strategies)","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-09-07T06:45:30+00:00","description":"Afraid of the marathon wall? Learn physical and mental strategies to prevent the 30 km crisis\u2014and to handle it if it hits. A practical guide for every marathoner.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"\u00a9 depositphotos.com\/AntonioGuillemF"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/marathon-wall-physical-mental-strategies\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/runlovers-2025\/"},{"@type":"ListItem","position":2,"name":"How to Tackle the \u201cWall\u201d in a Marathon (and Stop Being Afraid of It)"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/10-muro.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95412","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=95412"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95412\/revisions"}],"predecessor-version":[{"id":95415,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95412\/revisions\/95415"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/95410"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=95412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=95412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=95412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}