Bonking While Running: All You Need To Know

Have you ever experienced that dreaded feeling of hitting a wall during a long run or race? Your legs feel heavy, your energy plummets, and every step becomes a struggle. This phenomenon, known as “bonking,” can be a frustrating and demoralizing experience for runners. But fear not! In this blog post, we’ll explore what bonking while running is, why it happens, and how to prevent it. So lace up your shoes and let’s dive in!

Understanding the Science Behind Bonking

Bonking, also known as hitting the wall, occurs when your body’s glycogen stores become depleted during prolonged exercise. Glycogen is the stored form of glucose in the muscles and liver, which serves as a primary fuel source during endurance activities like running. When glycogen stores run low, the body shifts to relying on fat as an energy source, which is a less efficient process and can lead to a sudden drop in energy levels.

Several studies have shed light on the physiological mechanisms behind bonking. For example, a study published in the Journal of Applied Physiology found that the depletion of muscle glycogen during prolonged exercise leads to reduced muscle contractile function and a decline in performance (Coyle et al., 1986). Understanding these underlying processes can help us better grasp why bonking occurs and how to prevent it.

 

The Importance of Fueling and Hydration

Proper fueling and hydration strategies play a crucial role in preventing bonking during running. To maintain optimal glycogen levels, it’s essential to fuel your body with carbohydrates before, during, and after your runs. Carbohydrates are the body’s primary source of quick and easily accessible energy. Consuming a balanced pre-run meal that includes carbohydrates can help top up your glycogen stores and provide a steady supply of fuel for your run.

During longer runs, consider incorporating energy gels, sports drinks, or easily digestible snacks to replenish carbohydrates and electrolytes. Aim to consume around 30-60 grams of carbohydrates per hour of running to sustain your energy levels (Jeukendrup, 2014). Remember to hydrate adequately as well, as dehydration can exacerbate fatigue and increase the likelihood of bonking. Regularly sipping on water or a sports drink throughout your run can help maintain proper hydration levels.

 

Training and Building Endurance

Building endurance through consistent training is another key factor in preventing bonking. Gradually increasing your training volume and intensity allows your body to adapt and become more efficient at utilizing energy sources. By progressively pushing your limits, you can train your body to better conserve glycogen and rely on fat as an energy source, delaying the onset of bonking.

Incorporate long runs into your training routine to specifically target endurance. These runs simulate the demands of longer races and help condition your body to sustain energy over extended periods. By progressively increasing the duration of your long runs, you can gradually build your endurance capacity and reduce the risk of hitting the wall during races or longer training sessions.

 

Pace Management and Listening to Your Body

Proper pace management is crucial in preventing bonking. Starting a run or race too fast can deplete glycogen stores rapidly and lead to an early onset of fatigue. Be mindful of your pace and aim for a sustainable effort level throughout your run. This will allow you to conserve energy and maintain a steady pace without exhausting your glycogen stores too quickly.

Listening to your body and being aware of early signs of fatigue is also important. Pay attention to how you feel during your runs and be proactive in adjusting your effort level or taking short walking breaks if needed. This can help prevent excessive glycogen depletion and allow you to finish strong without bonking.

 

The Role of Mental Strategies in Overcoming Bonking

While fueling, hydration, training, and pacing are critical in preventing bonking, the mental aspect of running should not be overlooked. Developing effective mental strategies can help you overcome the challenges of bonking and push through when the going gets tough.

Positive self-talk and visualization
Maintaining a positive mindset and using self-talk can be powerful tools in combating bonking. When fatigue sets in, negative thoughts can creep in and make the experience even more challenging. Instead, consciously replace negative thoughts with positive affirmations. Remind yourself of your training, your strength, and your ability to overcome obstacles. Visualize yourself running strong and crossing the finish line with a sense of accomplishment. By focusing on positive thoughts and visualizing success, you can boost your motivation and resilience, helping you push through the bonking phase.

Break it down into smaller goals
When bonking occurs, the idea of running the entire distance or completing the race may seem overwhelming. Breaking your run or race into smaller, manageable goals can make the task feel more achievable. Focus on reaching the next mile marker or completing the next interval. Celebrate these smaller victories along the way, knowing that each step brings you closer to your ultimate goal. By shifting your focus to immediate milestones, you can stay motivated and maintain forward momentum despite the challenges of bonking.

Find external sources of motivation
During difficult moments, finding external sources of motivation can provide the extra push needed to overcome bonking. This can come in the form of cheering spectators, fellow runners, or even your favorite running playlist. Surround yourself with a supportive community or enlist the help of a running buddy who can encourage you during challenging times. Engaging with external sources of motivation can distract you from the discomfort of bonking and keep you focused on moving forward.

Embrace the experience and learn from it
Finally, when faced with bonking, try to embrace the experience as an opportunity for growth and learning. Bonking is a common occurrence in running, and many experienced runners have gone through it. Instead of seeing it as a setback, view it as a chance to understand your body better and fine-tune your training and fueling strategies. Reflect on what may have contributed to the bonking episode—did you push too hard in the beginning, neglect proper fueling, or overlook hydration? Use this knowledge to adjust your future training and race plans, ensuring a better outcome next time.

 

Conclusion

In conclusion, bonking while running can be a frustrating experience, but with the right strategies, you can minimize the risk and keep your energy levels steady throughout your runs. Remember these key points:

1. Understand the science: Bonking occurs when your body’s glycogen stores become depleted. Knowing this helps you recognize the importance of fueling properly to maintain adequate energy levels.

2. Fuel and hydrate: Consume carbohydrates before, during, and after your runs to replenish glycogen stores. Energy gels, sports drinks, and easily digestible snacks can provide a quick source of carbohydrates during longer runs. Don’t forget to stay hydrated by regularly drinking water or a sports drink.

3. Build endurance: Gradually increase your training volume and incorporate long runs to build endurance. This allows your body to adapt and become more efficient at utilizing energy sources, reducing the likelihood of bonking.

4. Pace management and listening to your body: Start your runs at a sustainable pace and avoid going out too fast. Listen to your body’s cues and adjust your effort level if needed. Being aware of early signs of fatigue allows you to make adjustments and prevent excessive glycogen depletion.

By implementing these strategies into your running routine, you can minimize the risk of bonking and maintain steady energy levels throughout your runs and races. Remember that each runner is unique, so it may take some trial and error to find the fueling and pacing strategies that work best for you. Stay consistent, listen to your body, and enjoy your runs without the frustration of hitting the wall!