Top Tips from Wall Finishers
Straight from those who've done it - the tips that come up again and again from experienced Wall finishers. These are the things the community wishes they'd known before their first Wall.
Talk to People
From 2-minute chats to 2-hour conversations - talking to other runners is consistently praised as vital for motivation on The Wall. It's remarkable how much talking to a stranger does for your mental state during the hard sections. Most of us are in the same boat at some point.
Know Your "Why"
Know why you're doing The Wall - a real, specific reason, not a vague one. Dark moments will come. Having a meaningful "why" is consistently cited as what carries runners through them.
The dark moments will come on The Wall. Everyone has them. Knowing why you're there is what gets you through.
Walk the Hills
The most-liked piece of advice in the community - deceptively simple, profoundly correct. Running every hill early will destroy your legs for the second half. Walk what you can't run.
Listen to Your Feet
If something doesn't feel right with your feet, stop and check straight away - don't wait for a checkpoint or a place to sit. A small hot spot ignored for 3 miles becomes a full blister. Stop immediately when something feels wrong.
Do Your Strength & Conditioning
This comes up repeatedly as something Wall runners wished they'd done more of. Strength and conditioning work - glutes, hips, single-leg stability, calf raises - directly reduces the risk of injury on the long road miles and helps your running form hold up through the night section. It doesn't need to be complicated. Two short S&C sessions a week in the months before the race makes a significant difference at mile 50.
Don't Watch the Clock
Unless you're chasing a specific finish time, pace by feel and heart rate rather than watching the clock. Most Wall runners are racing the distance, not the clock - and for a first attempt, finishing is the goal.
Take your time at checkpoints and pit stops. Unless you're an elite athlete, an extra 2 minutes at a stop really doesn't matter. Equally, don't spend an hour in there either - keep moving.
Chase the Sun
Chase the sun. When it goes down, stay warm - the race admin's classic advice says "or the grim reaper will come and get you," and experienced runners back it up. Body temperature drops fast when you slow down at night.
Head Up Heart Strong.
The night section is where many runners struggle. Staying warm after dark is not optional - it's survival.
One Mile at a Time
When it gets tough, only think about the minute you're in. Thinking too far ahead at mile 55 is a motivation killer. Focus on the next landmark - the top of a hill, the next village, the next checkpoint. Break the second half into small pieces and before you know it you'll be there.
Don't Go Out Too Fast
Training for The Wall is about time on your feet - not pace. Just get up and out for hours at a time. The same principle applies on race day: the runners who blow up early are the ones who ran the first half like a marathon. Respect the distance from mile 1.
Change Your Socks at Hexham
Clean, dry socks at Hexham - and ideally a fresh pair of shoes - is one of the single biggest morale boosts of the race. Your feet have done 44 miles. Give them a fresh start for the final third. Pack two pairs of socks in your drop bag. Check our socks guide for what the community recommends.
If something feels wrong with your feet at any point, stop immediately and deal with it. A hot spot ignored at mile 15 is a race-ending blister at mile 35. Don't wait for a checkpoint - stop on the spot.
Eat at Every Pit Stop
The pit stop food is genuinely one of the best things about The Wall - consistently described as incredible. You don't need to carry nearly as much food as you think. Eat at every single pit stop and use a small ziplock bag to fill at each one so you can eat on the move.
The critical mistake is not eating early enough. Force yourself to eat in the first 20 miles even when you're not hungry. You'll be very glad you did after mile 50. See the nutrition guide for the full community strategy.
Do Night Runs Before Race Day
Running in the dark feels completely different to daytime running. Your pace drops. Your mood can drop. Your depth perception changes. Multiple experienced Wall runners specifically recommend night training runs as essential preparation.
Get out after dark several times before the race with your headtorch. Know how it feels. The night section after Hexham is where many runners struggle most - mentally more than physically. Don't experience it for the first time at mile 50.
Train with a Loaded Vest
Every long training run should be done with your race vest loaded exactly as it will be on race day - water, food, mandatory kit and all. Know where every pocket is without looking. Know how to get your poles in and out while moving.
A vest that fits well empty can bounce, chafe and drive you mad at mile 40 when it's fully loaded. Find out in training - not on race day. See the running vest guide for the community's top picks.
Set a Hexham Time Limit
Decide before you arrive at Hexham exactly how long you're going to stay - and stick to it. The warmth, the soup, and the comfort of Hexham is designed to make you stop forever. Aim for 20-30 minutes maximum and leave.
The adrenaline and mental boost you feel arriving at Hexham fades faster than you think once you're sat down and warm. Get out while you're still feeling good - every extra minute sat still makes it harder to leave. See the drop bag guide to plan your Hexham stop.
Never Debut Kit on Race Day
This sounds obvious. It is obvious. And every year runners arrive at The Wall in shoes they've run twice, a vest they've never loaded, socks fresh from the packaging. Don't be that person.
Every piece of kit you'll wear - shoes, socks, tights, vest, jacket, poles - must have been worn on long training runs before race day. No exceptions. The Wall is not a gear testing event. See our full gear guide for community-tested recommendations.
Frequently Asked Questions
The questions that come up most often in the Facebook group - answered honestly by the community.
Should I wear road or trail shoes?
Based on our tally of the community: about ~73% of runners chose road shoes throughout, roughly ~16% did trail to Hexham then switched to road, and only about ~11% wore trail all the way.
Road shoes are a perfectly valid - and popular - choice for the whole race. The route is mixed terrain but much of it is runnable path and road, especially in the second half. Many runners find road shoes more comfortable for the long miles and switch to them at Hexham. Community top picks include the Nike Vomero Plus and the Salomon Aero Glide 3 Grvl for The Wall.
The most important thing: wear shoes you've run long distances in before. Don't debut new shoes at The Wall.
Do I need hiking poles?
Poles are popular but not universal. They're genuinely useful for the hillier first half from Carlisle to Hexham and can save your quads significantly on climbs. The community's clear favourite is the Helvellyn Carbon Z-Poles from harrierrunfree.co.uk - ultralight and foldable so you can stow them when running.
If you do use poles, practise with them in training. Using poles for the first time at a 70-mile race is not a recipe for success.
What's the night section like? Is it scary?
Most runners will be out on The Wall through the night, especially those aiming for 20–24 hours. The night section is where many runners struggle most - mentally more than physically. Key things to know:
Stay warm. The race admin's famous advice - "Chase the sun, when it goes down stay warm or the grim reaper will come and get you" - is not hyperbole. Body temperature drops quickly when you slow down at night. Have layers in your Hexham bag.
Do night training runs before the race. Multiple experienced runners specifically recommend this. Running in the dark feels different to daytime running - your pace drops, your mood drops, and you need to be mentally prepared for it.
Headtorch in your kit - carried from the start. Your headtorch is mandatory kit and must be carried from the very start of the race. Do not put it in your Hexham drop bag. The official race guide is explicit on this point. If you are spot-checked at a pit stop without your headtorch, you will not be allowed to continue.
What happens at Hexham (the major checkpoint)?
Hexham is at approximately mile 44 (71km) - around two-thirds of the way through - and is the location of your drop bag. It's a significant pit stop - the Hexham soup gets mentioned by multiple runners as one of the highlights of the whole race.
What happens at Hexham: you collect your drop bag, you have access to food and the famous soup, you can change clothes, shoes and socks, and you get a genuine psychological boost knowing roughly 26 miles remain to the finish. Then the mental battle really starts - the final section to Newcastle can feel very different to everything that came before.
Experienced runners consistently say the same thing: a full kit change at Hexham does wonders mentally. Being in fresh gear with clean, dry feet is a genuine psychological reset. After Hexham, the mental battle starts - start it in the best possible shape.
What is the mandatory kit list?
Yes, kit checks are strict - spot checks are carried out throughout the event and you will not be able to continue if you're found without requisite items. The list below is from the official 2026 race guide - always verify for your year at ratrace.com.
Mandatory kit: Running shoes or walking boots (road shoes recommended) · Running pack/vest · Hydration bladder or bottles (2L capacity minimum) · Basic first aid kit: triangular or conformable roller bandage, assorted adhesive dressings (including one at least 100mm × 100mm), gauze or gauze bandage, paracetamol · Spare food · Survival bag (NOT a blanket - must be a bag) · Whistle · Reusable cup suitable for hot drinks at pit stops · Insulating mid layer (merino or synthetic) · Full waterproof body cover: long-sleeve jacket and full-length trousers with taped seams · Additional full-length leg cover if running in shorts (e.g. a pair of leggings) · Fully charged phone · Method of payment (card/cash/Apple Pay) · Hat or buff and gloves · Headtorch · Rear red light or reflective/hi-vis patch (10cm × 2cm minimum) · Spare batteries or back-up light source
Recommended (not mandatory): Insulated jacket (especially if you might still be going in the early hours - the most common reason for retirement is getting too cold) · Suncream/sunglasses · Blister treatment kit · Anti-chafe lubricant · Spare socks · Trekking poles · Headphones (non noise-cancelling so you can hear traffic)
Practice with your full mandatory kit in training. Wear your vest loaded with everything you'll carry on race day - know where it all is before race morning.
What are the pit stops like for food?
The pit stops are consistently described as one of the best things about The Wall - it's one of the most-agreed-with statements in the community. The food is genuinely incredible and you'll look forward to each stop.
You'll find sweet treats, savoury snacks, hot soup at Hexham, and fizzy drinks. You don't need to carry a huge amount of food - top up at every stop and you'll be fine. Bring a small ziplock bag you can fill to eat on the move between stations.
How do I deal with blisters during the race?
Prevention is everything. Use Squirrel's Nut Butter or Body Glide on your feet before the start. Wear Injinji toe socks (the community's most-recommended sock by a wide margin). Change socks when they get wet - several runners recommend every 20 miles as a guide.
A critical piece of community advice: if something doesn't feel right with your feet, stop and check straight away - don't wait for a checkpoint. A hot spot dealt with at mile 15 stays a hot spot. Ignored until mile 25, it becomes a race-ending blister.
Pack blister kit in your Hexham drop bag: Compeed plasters, needle, tape. Multiple runners mention a mini Theragun as a game-changer for muscle recovery at Hexham too.
I'm worried about not finishing. Is DNF common?
The Wall has a significant DNF rate - this is a 70-mile ultramarathon with a 26-hour cutoff and it takes everything you've got. But the community is overwhelmingly positive about completion rates when you're properly prepared.
This sentiment resonates widely in the community: you're a legend for getting to the start line. The preparation, the training, the commitment - that already sets you apart.
The most common reasons for DNF based on community conversations: blisters (prevention is everything), going out too fast, not eating enough early on, and the cold night section. All of these are addressable with proper preparation.
Should I run with a pacer or crew?
Pacers are not permitted on The Wall. You run the whole thing yourself. This is important - do not plan your race around having someone run with you.
Crew (supporters) are allowed, but only at designated pit stop locations - not at the checkpoints (CPs). Supporters must follow the official Rat Race guidance notes to avoid being turned away at key locations; these are issued in the Essential Event Information. Having someone meet you at Hexham is hugely motivating - a familiar face, some home-cooked food, a fresh pair of gloves. Small things matter enormously at that point in the race.
If you're running solo, use the Buddy Up Stations at Hexham and Newburn exits to find other runners heading out at the same time. You'll naturally fall into step with people at a similar pace, and those mid-night connections make a real difference.
What should I pack in my vest?
All mandatory kit must be carried at all times throughout the race - it cannot be stored in your drop bag or handed to a supporter mid-race. See the mandatory kit FAQ above for the full list.
On top of mandatory kit, community essentials include: soft flasks (2 × 500ml minimum), Squirrel's Nut Butter, jelly babies, salt tablets, a small amount of food for between pit stops, and a ziplock bag to fill at pit stops so you can eat on the move.
Your vest needs to be at least 12L - the community is clear that anything smaller is insufficient when carrying the full mandatory kit list. The Salomon ADV Skin 12 and Rat Race Great Glen vest are the two most popular choices.
Course breakdown by section, pit stop and checkpoint details (with cut-off times), and the interactive elevation profile are all on the dedicated Route Guide page →