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.