The Athlete’s Blog
- All
- 45-minute rule
- Bat Run
- beginners
- bonking
- caffeine
- cape town
- carbohydrates
- community
- cycling
- endurance nutrition
- energy gels
- Fenix
- Fenix HM65RT-V2
- flavour
- fuelling
- fuelling guide
- fuelling strategy
- gear review
- gels
- GI distress
- glycogen
- GU Energy
- gut training
- hitting the wall
- long run
- marathon
- night running
- nutrition
- nutrition timing
- partnership
- pre-run
- protein
- puffer
- puffer 2026
- race
- race day
- race nutrition
- race nutritionpost-race
- recovery
- sports science
- trail running
- trail running gear
- triathlon
- ultra running
- ultramarathon
- western cape
- what is a gel
How to Avoid Bonking in a Race (It's Not a Fitness Problem)
Hitting the wall isn't a fitness problem, it's almost always a fuelling one. Here's why bonking happens, why waiting until you feel flat is already too late, and the simple fix that most runners ignore until it's too late.
