# Fueling Long Runs: Why You Bonk (and How to Fix It with Gels, Timing & Gut Training)

Page: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/fueling-long-runs-why-you-bonk-and-how-to-fix-it-with-gels-timing-gut-training
Text version: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/fueling-long-runs-why-you-bonk-and-how-to-fix-it-with-gels-timing-gut-training.md
Podcast: [Half Marathon Training Plan Podcast](https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423)
Published: 2026-02-09T13:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coach-chris2/episodes/Fueling-Long-Runs-Why-You-Bonk-and-How-to-Fix-It-with-Gels--Timing--Gut-Training-e3emr6h
Audio file: https://anchor.fm/s/10b51514c/podcast/play/115092113/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-1-5%2F870efc0f-91ee-772b-b570-0e49ccb60c29.m4a
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JSON: https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/fueling-long-runs-why-you-bonk-and-how-to-fix-it-with-gels-timing-gut-training
Duration seconds: 716

## Resource

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Have you ever felt great on a long run… until everything suddenly fell apart? Heavy legs. Brain fog. Emotional crash. Walking when you planned to run. That’s not a lack of fitness or mental toughness. It’s called bonking — and it’s a predictable, fixable fueling problem. In this episode, Coach Chris and Coach Maya break down the real physiology behind the bonk and explain exactly how to fuel long runs so it never happens again. We cover: 🧠 What bonking actually is (acute glycogen depletion) ⏱️ Why most runners wait too long to fuel 🍌 How many carbs you really need per hour (and why body weight doesn’t matter) 💧 Why water and electrolytes don’t prevent bonking 🤢 The science of gut training (and how to avoid GI distress) 🚀 Why glucose + fructose fuels absorb better than single-source carbs 🏃‍♂️ How fueling strategy changes for runs under 60, 90, and 120+ minutes This episode also explains why long runs are not just about surviving the distance — they are practice for your fueling strategy. ⚡ Featured Resources & Links: Best Energy Gels for Sensitive Stomachs (Our Top Picks) Best Electrolytes for Runners (Science-Based Guide) Best Magnesium for Runners (Sleep & Recovery) 🎧 Need a Coach in Your Ear? Struggling mentally during your long run? Our Audio Companion includes a specific "Race Week Anchor" track to get you through the hardest miles.👉 Get the Audio Companion ($9) 🏃‍♂️ Runner Tip of the Week: Never try something new on race day. Fuel during training first — your long runs are the lab, the race is the demonstration. 📘 Want the full fueling framework built directly into a training plan? It’s all laid out step by step in the Half Marathon Training Plan book (Kindle & Paperback…

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