Bonking, also known as “hitting the wall”, is a phenomenon experienced by athletes and runners where they suddenly feel extreme fatigue, both mentally and physically. This can be a frustrating and disappointing experience. In this blog post, we’ll explore the causes of bonking, the dangers associated with it, and tips to prevent and recover from it. Let’s look at what causes bonking…
When you bonk, your body is running low on its primary energy source, glycogen. This leads to a significant drop in energy levels, making it difficult to continue running. Glycogen is stored in your muscles and liver, and it’s the primary source of energy for physical activity. When you run long distances, your body relies on glycogen to keep going.
Another reason for bonking is low blood sugar levels. Your body needs a steady supply of glucose to power through long runs. When your glycogen stores are depleted, and you haven’t refuelled with carbohydrates, your blood sugar levels drop. This can lead to dizziness, light-headedness, and even fainting.
As glycogen levels drop, your body turns to fat as an alternative energy source. Unfortunately, fat takes longer to break down, which means you won’t be able to maintain your previous running pace. This can be disheartening, especially if you’re in the middle of a race.
The reasons behind bonking can differ from one individual to another. However, some common causes include:
Insufficient carbohydrate intake before and during a run can lead to faster depletion of glycogen. Glycogen is the body’s stored carbohydrate energy that fuels its activities. When glycogen levels are low, energy shortages occur, resulting in muscles being unable to perform efficiently. It is crucial, therefore, to properly fuel your body before and during a long run.
Commencing your run at an excessively fast pace can result in the rapid depletion of glycogen stores. This, in turn, poses a challenge to maintaining the initial speed and may lead to exhaustion and a state of bonking. Novice runners, in particular, are prone to experiencing this energy depletion due to their body’s limited efficiency in utilising stored energy. However, as your body adapts to longer distances, the ability to sustain higher levels of physical activity without rapidly depleting glycogen stores enhances significantly.
Experiencing bonking is a frequent outcome of insufficient training. When your body isn’t adequately prepared for intense endurance exercise, it can lead to this unpleasant side effect. To avoid it, it is crucial to progressively and consistently train your body for long-distance running, gradually building up your endurance over time.
Experiencing the dreaded “bonking” can have detrimental effects on both your physical and mental well-being. It can make you feel absolutely awful and hinder your performance, whether you’re riding, cycling, or running. Bonking can derail your training efforts and negatively impact your future performance. Some of the dangers associated with bonking include:
During exercise, the body undergoes catabolic stress. If training for a long run without adequate carbohydrate fuel, the metabolism will shift to an alternative energy source. The body will start using fats and carbohydrates as a fuel, which can result in muscle loss. This is far from ideal.
Experiencing bonking and overtraining can have a negative impact on the immune system. The emerging field of immuno-metabolism indicates a connection between carbohydrates and the body’s ability to combat infection. Studies suggest that prolonged, intense exercise can actually hinder the body’s natural anti-inflammatory response. Therefore, if your immune system is suppressed due to overtraining, you become more susceptible to sickness and illness.
Failing to consume an adequate amount of water during your run can result in bonking, severe dehydration, fatigue, and cramping. Furthermore, it exacerbates the feeling of fatigue. Chronic dehydration poses a significant risk, causing a gradual decline in cognitive function.
The brain relies on glycogen stores to fuel its energy needs. When you reach the point of depletion, commonly known as “bonking,” your body’s glycogen stores are exhausted, resulting in a temporary loss of focus, motivation, and decision-making ability. Although these effects are transient, they can potentially pose risks depending on your environment.
Unfortunately, if you are running a race and feel the effects of bonking, it’s unlikely that you’ll be able to fully recover and continue at the same pace. However, there are some steps you can take to minimise the damage and finish your run.
Slowing down your pace enables your body to tap into its fat stores for energy, allowing you to keep running. Walk if necessary to recover and regain energy, then resume running at a slower pace. There’s nothing wrong with taking a break. Pause your workout to let your heart rate decrease. Wait until you feel fully recovered before resuming. If you hit a wall, don’t hesitate to reach out to a family member or friend for a ride.
Consuming quick-acting carbohydrates, such as sports drinks, gels, or energy bars, can help replenish glycogen levels and provide a much-needed quick energy boost. Be sure to consume these in small amounts, as too much can exacerbate stomach discomfort.
To avoid hitting the wall, the key is quite straightforward: provide your body with sufficient nourishment and hydration to sustain you throughout your run. While it may sound effortless, it is actually more demanding than you might imagine. Here are a few valuable pointers to help you steer clear of bonking:
To optimise your performance during a race or training run, it is crucial to fuel your body adequately. Prioritising proper nutrition before and during exercise is essential. Begin consuming calories early and frequently to prevent depletion of your body’s energy stores. Consider using easily digestible sources of energy, such as gels, blocks, or jelly beans.
Tapering is an essential component for a successful race and to avoid hitting the wall. It involves gradually reducing mileage in the one to two weeks leading up to the race. The purpose of tapering is to minimize fatigue and allow muscle glycogen stores to replenish to their optimal levels before the big run. Additionally, tapering provides an opportunity for muscles and connective tissues to repair and strengthen, setting the stage for peak performance.
Both physical and mental aspects contribute to the experience of bonking. When the body struggles to maintain energy levels, the mind can be plagued by fears and doubts. However, by redirecting our thoughts and adopting a positive mindset, we can counteract the stream of negative thinking that the body responds to. Instead of focusing on how far we have left to go, we should concentrate on running the mile we are currently in. Additionally, the power of music should not be underestimated; it has the ability to improve both our mood and our stride.
Preventing bonking is crucial to ensure a successful and enjoyable running experience. Running gels provide a convenient and efficient way to maintain stable blood glucose levels during your runs, reducing the risk of bonking. Check out the SIS Variety Pack at Decathlon to help you avoid hitting the wall in your future runs.
So, next time you hit the pavement, keep these tips in mind to prevent bonking and have a successful run. And if you do happen to bonk, don’t get discouraged – it happens to even the most experienced runners. Just remember to slow down.
Ready for a speedy marathon challenge? Take a read of our 4 hour pace marathon blog.
Happy running!
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