11 Fueling, Electrolytes, and Pacing Tips to Prevent Bonking on Long Runs

Long runs are won with planning, not just grit. To prevent bonking—the sudden energy crash that derails pace and decision-making—set a simple fueling strategy, match electrolytes to your sweat, and pace conservatively early. Start fueling within 30 minutes, aim for steady carbs each hour, sip fluids on a schedule, and target a slight negative split so your energy curve trends upward. Use practical, practiced choices you’ve tested: gels or real food, tablets or mixes, and watch alerts to execute. The tips below turn that plan into a repeatable routine for training and race day.

The half marathon (13.1 miles / 21.0975 km) is a popular distance that balances endurance and speed. This 12‑week ultimate guide gives you complete plans — beginner, intermediate, and advanced — plus weekly workouts, pacing guidance, nutrition, strength and mobility work, tapering, and a race‑day checklist so you arrive confident and ready.

Key facts and sources

• Half marathon distance: 13.1 miles (21.0975 km) — https://en.wikipedia.org/wiki/Half_marathon
• Carbohydrate recommendations for endurance events: see ACSM position on nutrition and athletic performance — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• Taper benefits and typical approaches: Runner’s World review — https://www.runnersworld.com/training/a20803128/the-perfect-taper/
• Training guidance, pace types and workouts (tempo, intervals, long runs): common coaching sources such as Hal Higdon and McMillan Running — https://www.halhigdon.com/ and https://www.mcmillanrunning.com/

Who this guide is for

A powerful story can be the spark that gets you back on the bike. These 10 websites collect real-life cycling transformations—weight loss, mental health breakthroughs, first sportives, and confidence-building commutes—so you can learn from people who’ve been there.

1) Bicycling — Weight Loss and Inspiration

• What you’ll find: First-person accounts of weight loss, health gains, and life-change journeys powered by cycling, along with practical training and nutrition insights.
• Why it stands out: Long-running, well-edited features with actionable tips embedded in real stories.
• Start here: https://www.bicycling.com/health-nutrition/weight-loss/ (Bicycling’s weight-loss hub hosts reader transformations and expert-backed guidance)

Source: Bicycling magazine’s weight-loss section regularly publishes reader stories and practical advice (see link above).

Finding nearby walking paths that match your fitness level, accessibility needs, and time can be fast and simple. Below are 10 practical ways to discover accessible walking routes near you — including apps, maps, local resources, and quick tips to confirm surface, elevation, and current conditions.

1. Use Google Maps to scout parks, paths and walking directions

• Why: Google Maps shows nearby parks, trails, sidewalks, and walking directions with satellite and street views.
• How: Search for terms like “park,” “trail,” or “walking path,” switch to Satellite or Street View to check surfaces and entrances, and use walking directions for route distance and estimated time.
• Tip: Click place pages to read reviews and see photos from other walkers. (See Google Maps help: https://support.google.com/maps)
• Source: https://www.google.com/maps

2. Try AllTrails for user-reviewed trails with photos and elevation

• Why: AllTrails is a large trail database with user reviews, photos, difficulty ratings, and elevation profiles—helpful for judging how “easy” a route is.
• How: Search your area, filter by “easy” difficulty or distance, and read recent reviews for surface and accessibility notes.
• Source: https://www.alltrails.com/

3. Use Traillink / Rails-to-Trails Conservancy for paved, low-grade routes

• Why: Traillink is built around converted rail-trails and urban greenways—many are paved, gentle, and excellent for accessible walking.
• How: Search by city or zip code and use filters to find paved or family-friendly segments.
• Source: https://www.traillink.com/ and Rails-to-Trails Conservancy: https://www.railstotrails.org/

4. OpenStreetMap (OSM) and Maps.me for surface and offline access

• Why: OpenStreetMap contains detailed tags for path surfaces (paved, gravel, boardwalk) and accessibility attributes; Maps.me uses OSM data for offline maps.
• How: Use OSM to inspect the “surface” and “wheelchair” tags on a path, or download Maps.me for offline route viewing when you’re out walking.
• Source: OSM main page https://www.openstreetmap.org/ and OSM surface keys https://wiki.openstreetmap.org/wiki/Key:surface; Maps.me https://maps.me/

5. Komoot for route planning with surface and elevation details

• Why: Komoot specializes in route planning and shows surface types and elevation profiles, useful for choosing flat, easy paths.
• How: Enter start/end points, preview the elevation profile and surface breakdown, and adjust to avoid steep climbs.
• Source: https://www.komoot.com/

6. Local government parks & recreation pages and park maps

• Why: City, county, and national-park websites provide authoritative trail maps, accessibility information, parking, and facility notes (restrooms, paved paths).
• How: Search “[your city] parks and recreation” or your local park name + “trail map” to download official PDFs or see current notices.
• Examples: U.S. National Park Service park pages: https://www.nps.gov/; local park departments often list maps and accessibility details.

7. Use accessibility filters and keywords when searching

• Why: Adding specific search terms narrows results to paths with features you need (flat, paved, boardwalk, wheelchair friendly).
• How: Search phrases: “paved trail,” “wheelchair accessible path,” “flat loop,” “boardwalk,” or “accessible park” in maps/apps and search engines. Check accessibility info on place pages (amenities, parking, ramps).
• Source: Google Maps accessibility info guidance: https://support.google.com/maps/answer/8005687

8. Check walking groups, Meetups and local volunteer organizations

• Why: Local walking groups and volunteer trail organizations know the best easy and accessible routes and often list meetup locations and route descriptions.
• How: Look on Meetup, Facebook groups, or regional walking organizations for scheduled walks that match your pace and accessibility needs.
• Source: Meetup https://www.meetup.com/; for UK-focused groups see Walking for Health https://www.walkingforhealth.org.uk/

9. Use satellite view and elevation tools to verify surfaces and slope

• Why: Satellite or aerial imagery helps you confirm if a path is paved or has obstacles; elevation tools show steepness before you go.
• How: In Google Maps or satellite-enabled apps, zoom into the trail to inspect surfaces; in AllTrails/Komoot view elevation profiles for total gain.
• Source: Examples — Google Maps Satellite (https://www.google.com/maps), AllTrails elevation features (https://www.alltrails.com/)

10. Call ahead and check current conditions before you walk

• Why: Weather, maintenance, and seasonal closures can change trail accessibility quickly. A quick call or website check avoids surprises.
• How: Contact the park office, local parks department, or check official alerts pages for closures and trail conditions. For U.S. parks, use the National Park Service alerts page to view current advisories: https://www.nps.gov/planyourvisit/alerts.htm
• Tip: Local visitor centers, libraries, and outdoor stores can also offer up-to-date tips.

Quick checklist before you head out