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Updated Sunday, March 2, 2008 0:00 am TWN, By JEANNINE STEIN, Los Angeles Times



	Some marathon runners may hit “the wall,” suddenly feeling very tired, light-headed, dizzy and disoriented.(Los Angeles Times photo by Francine Orr) Enlarge Photo

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Finding a way around ‘the wall’ — runners’ plight

It takes just a few minutes for carbs to hit the blood stream, and taking in those carbs via energy gels, carbohydrate-rich sports drinks and energy bars is the best way, Sallis says. “When we’re running, we have all of this blood being shunted away from the gut to the muscles, so there’s not a lot of blood to go to work in the gastrointestinal tract. The simpler the source of carbs, the easier they’ll be to absorb.”

Heat can exacerbate the problem, Sallis adds. “The heart is pumping harder, and you have the body’s cooling systems that are stealing away glycogen to work.” So staying hydrated is important as well.

“People who are better trained are able to use their fuel sources more efficiently,” DiFiori says. “They’re using less energy to perform the work.”

Experienced runners know to load up on carbs before a race, but Sallis warns about piling on too much. “We can only store so much,” he says, “and by eating too many carbs, you can become bloated and sluggish, and that’s no way to start a race.”

Most exercise experts recommend having sensible portions of high-carb foods such as pasta the night before a marathon, then more carbs on the morning of the race. This is the optimum fuel the body will need to perform.

Runners need to take in carbs immediately after the race as well, says DiFiori.

“The first 15 to 30 minutes is important. You’re excited that you’ve finished, but it’s not over yet. You have to begin replacing those depleted fuel stores with a high-carbohydrate beverage or snack,” he says. “You’ve exhausted all those carbs, and you’re going to feel lousy and sluggish. Start with the basics — energy bars, really digestible stuff, then work your way into more normal foods. It still takes a while for the circulation to go back to the gut.”

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