We’ve all experienced it at some point – that dreaded sudden drop in energy during a run, as if someone pressed the “off” button on your body. You suddenly feel weak and slow, and you wonder how on earth you’ll reach the finish line. This is bonking, also known as “hitting the wall”. In this blog post, we’ll explain the reasons behind bonking in running, what it feels like, and most importantly, how to overcome it.
Bonking often occurs when our body runs out of its primary energy source – glycogen. Stored in the muscles and liver, glycogen is the fuel our bodies rely on, especially during high-intensity endurance activities like running. When glycogen levels become too low, our body begins to rely on fat as an energy source which, unfortunately, doesn’t provide energy as quickly as glycogen. This sudden energy drop is what causes the bonk.
Bonking can manifest in both physical and mental symptoms. Physically, runners might experience muscle weakness, heavy legs, slowed pace, or even cramping. Mentally, they may encounter disorientation, irritability, or feelings of hopelessness. Simply put, we don’t just slow down when bonking, but also feel as if there’s no possible way to continue pushing forward.
Bonking isn’t just an inconvenience – it can put runners at risk. The body’s desperate search for more energy may lead to a complete depletion of glycogen stores, increasing the chances of dehydration and muscle damage. Additionally, the mental symptoms of bonking can make runners more prone to accidents, as it becomes harder to think clearly and stay aware of their surroundings.
Muscle loss: bonking can lead to muscle loss as our body starts breaking down protein for energy. This not only affects performance, but it can also lead to long-term health issues.
Impaired immune function: bonking can also affect our immune system, making us more susceptible to illnesses and infections. This is because running depletes the body’s energy resources, leaving little for other vital functions like fighting off viruses and bacteria.
Disruption in training: bonking can disrupt a runner’s training routine as they may have to take longer breaks between sessions to recover from the depleted energy levels. This can impact their progress and goals.
Physical pain caused by exhaustion: bonking can also be extremely physically uncomfortable, as our body struggles to keep going without enough energy. This can lead to pain in various areas of the body, from muscles and joints to headaches.
Dehydration: As mentioned earlier, bonking can increase the chances of dehydration due to the body’s desperate search for more energy. This can lead to dizziness, fatigue, and even fainting.
Recovery time depends on the severity of the bonk and individual factors such as fitness level. Generally, runners can bounce back within a few hours to a day, given they refuel and allow their body to properly restore glycogen stores. However, if the bonking was particularly severe or led to muscle damage, recovery could take a few days or even longer.
If you start to experience a bonk, remember that you can remedy it by nourishing your body with food and drink. Despite the body’s desperate need for nutrition, nausea often poses a challenge when it comes to eating during a bonk. To mitigate this side effect, try consuming liquids alongside your meals. It typically takes a few minutes after eating for the brain to start feeling better, once your body has received a replenishing dose of carbohydrates. If you find yourself in a bonking situation, don’t hesitate to reach out to a friend or family member for a ride home. Following a state of functional depletion, prioritising your own safety is paramount. Apart from potentially putting yourself in danger, attempting to run miles to reach home in a compromised state can exacerbate your condition and significantly impede your subsequent training and overall recovery.
To prevent hitting the wall during your run, it’s crucial to fuel your body with an adequate amount of food and fluids. While it may sound straightforward, implementing this practice can prove more challenging than anticipated. Here are some valuable tips to help you steer clear of bonking during your run or marathon training:
In conclusion, experiencing a state of bonking is a common occurrence among runners. However, it can prove to be hazardous and disruptive to their training. To avoid hitting the wall during a run or race, it is crucial to nourish your body with appropriate nutrition, gradually increase your mileage, pace yourself wisely, maintain proper hydration, and refuel during longer runs. Incorporating energy gels into your running routine can provide valuable assistance. Why not give these gels a try? You can find more information and purchase them through this link: Decathlon energy gels.
Wishing you happy and safe running, where you can reach your running goals with ease and confidence without any more instances of bonking. Remember to stay safe, stay energised and enjoy your run!
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