How to Avoid Hitting the Wall During Long-Distance Events

Long-distance races and endurance adventures are as much about the journey as the finish line. Whether you love biking, running, swimming or hiking, managing your energy and keeping spirits high are essential to making the most of the experience. For many, “hitting the wall” means running out of motivation or noticing that a race suddenly feels much harder. With a few simple tactics, you can approach your next event with confidence.

Getting ready starts well before the race. Choosing comfortable clothing, packing your essentials, and reviewing the route offer reassurance and help to set a positive mindset for the challenge ahead. Make lists if it helps, and dedicate a moment to organize snacks, water, music, or anything you’d enjoy along the course.

Choose a pace that feels manageable and enjoyable from the very beginning. Sometimes excitement can make you start faster, but keeping a consistent rhythm is the key to lasting longer. Try breaking up the race or activity into smaller parts, and focus on one section at a time. Counting down milestones or landmark checkpoints along the way can give little bursts of motivation.

On event day, portable and simple foods bring comfort and enjoyment. Pack options that you know suit your taste and routine: a sandwich, sliced fruit, or crackers. For a light and convenient snack before you head out, high protein banana yogurt can be a practical choice that’s easy to pack.

During longer events, keep compact items on hand—granola bars, pretzels, or dried fruit—that are easy to carry and eat as you go. Bring a bottle of water or your favourite beverage to sip regularly. If you’re out for several hours, take short breaks to enjoy these snacks and recharge.

Participating solo or as part of a group, check in with your fellow racers when you can. Conversation, music or simply observing your surroundings can help pass the time and keep your spirits up. Sharing a smile or word of encouragement goes a long way—for yourself and others.

Prepare a playlist, print an inspirational message on your bib, or plan to call a friend at a halfway point. Using different sources of motivation—scenery, favourite songs, or small rewards—helps break up longer distances and keeps the experience enjoyable.

Not every event goes perfectly. Embrace flexibility: if the route changes, the weather shifts, or you need to slow down, simply adjust your approach. Remind yourself it’s all part of the adventure, and sometimes the best memories come from surprises along the way.

It also helps to have a backup plan for nutrition and hydration. Whether that means carrying extra snacks, water, or knowing where aid stations are located, being prepared for any change ensures you stay comfortable and focused. Staying calm and positive during these moments allows you to enjoy the journey and make the most of each experience, no matter what comes your way.

Reaching the finish or any personal milestone is reason to celebrate. Take time at the end to capture a photo, share your story, and reward yourself with a laid-back moment, a good meal, or a favourite dessert. Each experience adds to your journey and builds anticipation for the next event.

Preparing for a long-distance activity is about combining practical planning, enjoying the experience, and discovering what keeps you going. From the pre-race snack to the final celebration, each step offers an opportunity to have fun, try new approaches, and make the event memorable.