30 Jan '15, 9pm

How to avoid hitting the wall during your next marathon:

"The Bonk" or "hitting the wall" as it is also called, refers to depletion of the glycogen stores of the liver and muscles. Because glycogen supplies the necessary fuel for energy production, runners experience sudden fatigue and a loss of energy. It is often accompanied by muscle cramps, GI distress, and/or mental confusion. The Bonk is basically a complete shutdown of all of the body's systems. It is suspected that as glycogen stores get low, the brain sends out signals to shut everything down in an attempt to save itself. When we bonk, we lose desire, motivation, and even common sense. Not a great feeling for anyone. Because glycogen is derived from the foods we eat, you need to look at nutrition when trying to figure out how to avoid hitting the wall in races or on regular runs. For a broad look at Nutrition 101 for runners, we've narrowed things down to 5 Fueling Fact...

Full article: http://www.runnersworld.com/running-tips/beat-your-marath...

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