How to avoid bonking (aka Hitting the wall) on a long trail run
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Bonking, or hitting the wall, is a dreaded experience for ultra runners. Here's how to prevent it:
Understand the Problem
Bonking occurs when your body runs out of glycogen, its primary energy source. The solution lies in steady energy intake and avoiding rapid blood sugar drops.
Pre-Emptive Strategies
1. Train Your Gut: Practice eating during training runs to condition your stomach for race day.
2. Fuel Early and Regularly: Don’t wait until you feel hungry or tired. Start fuelling within the first 30 minutes and maintain a steady intake.
Fuelling Tips
1. Choose the Right Products: Use easily digestible options like Endu1 Honey Boost or energy gels.
2. Alternate Carbohydrates: Include a mix of glucose and fructose for efficient energy absorption.
3. Listen to Your Body: Pay attention to hunger cues and adjust your plan if needed.
What to Do If You Bonk During the Race
1. Slow Down or Walk: Reduce your pace to conserve energy and allow your body to recover.
2. Consume Quick-Acting Carbs: Eat or drink something high in simple sugars, like a gel, Honey Boost, or a piece of fruit. These provide a rapid energy boost.
3. Rehydrate with Electrolytes: If dehydration is a factor, sip on an electrolyte drink to help restore balance.
4. Take a Moment to Refocus: Pause briefly to gather your thoughts, breathe deeply, and reset mentally before continuing.
5. Gradually Resume Running: Once you feel your energy returning, ease back into a manageable pace to finish strong.
