Bonking When Running – Everything You Should Know
Bonking during a run can be extremely frustrating. Bonking is caused by your body running out of glycogen, which is stored energy in your muscles. This can happen if you don’t eat enough carbohydrates or exercise too long without refuelling. When you bonk, your body starts to break down muscle tissue for energy, which can lead to cramping, fatigue, and even dizziness. Bonking can ruin your race or training session, so it’s important to know how to prevent it.
In this article, we discuss what bonking is, what causes it, and how you can prevent it.
What Is Bonking On A Run?
Bonking during a run can be extremely frustrating. Bonking is caused by your body running out of glycogen, which is stored energy in your muscles. This can happen if you don’t eat enough carbohydrates or if you exercise for too long without refuelling.
When you bonk, your body starts to break down muscle tissue for energy, which can lead to cramping, fatigue, and even dizziness. Bonking can ruin your race or training session, so it’s important to know how to prevent it from happening.
How To Recover From Bonking During A Run
There are a few things you can do to prevent bonking during a run.
First, make sure you’re eating enough carbohydrates every day. Complex carbs like sweet potatoes and oatmeal are ideal for runners since they provide long-lasting energy.
Second, try to eat something before your run, even if it’s just a small snack like a banana or an energy gel. This will help top off your glycogen levels and give you some extra energy.
Finally, make sure you’re staying hydrated during your run. Bonking can sometimes be caused by dehydration, so sipping on an electrolyte-rich sports drink throughout your run can help prevent it.
If you start to bonk during a run there are a few things you can do to recover:
First, slow down and focus on maintaining a steady pace. Bonking usually happens when you go out too hard at the beginning of a run, so slowing down will help conserve your energy.
Second, eat or drink something with carbohydrates to give your body an immediate energy boost. A gel or a banana are good options.
Finally, bonking is frustrating, but it’s not the end of the world. If you find you are starting to bonk (or run out of energy), take a short stop and refuel yourself. Soon you will be able to continue running.
Causes Of Bonking When Running
Many factors can contribute to fatigue and bonking during or after a run. Some of the most common culprits include dehydration, electrolyte imbalance, and inadequate carbohydrate intake. Let’s take a closer look at each of these.
Dehydration is a factor that can influence bonking during exercise. When you sweat, you lose important electrolytes like sodium and potassium. This can lead to an electrolyte imbalance, which can cause muscle cramping, weakness, and fatigue.
Because of this, it is important to stay hydrated before, during, and after exercise by drinking plenty of fluids and replenishing lost electrolytes with a sports drink or other similar product.
Another common cause of bonking is inadequate carbohydrate intake. Carbohydrates are the body’s primary fuel source during exercise, and if you don’t consume enough of them, you may start to feel tired and weak.
Because of this, it’s important to eat a balanced diet that includes plenty of carbohydrates and to make sure you’re adequately fueled before embarking on a run or other type of exercise. It is also important to regularly refuel your glycogen throughout your run. This may include the use of energy gels and sports drinks.
Final Words – Bonking When Running
It is important to replace glycogen levels during and after exercise to help the body function as it should and recover in time for your next workout. Glycogen is a storage form of carbohydrates that are stored in the muscles and liver, and it is used as energy by the body.
When you exercise, your body uses up glycogen for energy. Therefore, it is important to replace glycogen levels both during and after exercise to help your body have the energy to run and recover. There are a few ways to do this:
– Eat foods that are high in carbohydrates such as bread, pasta, rice, potatoes, etc.
– Drink fluids that contain carbohydrates such as sports drinks or fruit juices.
– Take supplements that contain carbohydrates such as glucose or maltodextrin.
If you are not able to replace glycogen levels during or after exercise, you may experience fatigue, reduced performance, and longer recovery times. Therefore, it is important to take steps to ensure that you are replacing glycogen levels both during and after exercise.