How to Recover After a Bonk (Without Losing Your Confidence)

You didn’t fail; you found your edge.

If you’ve ever hit the wall mid-race, you know the feeling; legs that stop responding, brain fog rolling in like a storm, maybe even the thought—I’m not built for this.

I’ve been there too. Nearly every runner has, at some point. We call it bonking, but what it really is… is your body’s way of asking for a reset.

This is your guide to doing exactly that.

1. Rehydrate and Replenish

In the first 24 hours, the only priority is replacement; fluid, sodium, glycogen—everything your body spent during the race needs to come back in.

Sip electrolytes instead of plain water; products like Skratch, Nuun, or LMNT work well. Eat a real meal with carbs, protein, and salt. If solid food feels heavy, start with something gentle like oatmeal or a smoothie.

Skip the post-race drinks; alcohol slows recovery and keeps your body in deficit.

Before you analyze what went wrong, give your body what it needs to repair.

2. Reset Your Nervous System

A bonk isn’t just physical; it’s a full-system stress event. Your heart rate spikes, cortisol floods the bloodstream, and your nervous system flips into overdrive.

The cure is calm.

Sleep!!! real, deep, unapologetic sleep. Take naps if you can. Walk, stretch, or do restorative yoga. Journal what you felt—physically and emotionally—when things started to fall apart.

Recovery isn’t laziness; it’s how your body integrates the stress you just asked it to endure.

3. Refuel Consistently

Once you’re rehydrated, keep the momentum going. Eat consistently through the next few days; don’t “make up for” a rough race by skipping meals or cutting calories.

Focus on balance: complex carbs, protein (20–30 grams per meal), and colorful foods that replenish micronutrients. Iron-rich sources like lentils, spinach, or red meat can also support energy and oxygen transport.

Hydrate steadily; clear or pale yellow urine means you’re on track.

The mindset here is simple; nourishment, not punishment.

4. Reintroduce Movement

By the five-day mark, your energy systems begin to reset. Ease back in with movement that feels good; not forced.

Easy runs, walks, gentle mobility circuits. A hike or swim if it brings joy.

What not to do; chase “make-up” workouts. You can’t undo a bonk by proving your toughness.

True strength is patience.

5. Reflect and Reframe

Once your body feels steadier, it’s time to process. This is where real growth happens.

Ask yourself:
• What triggered the bonk—pacing, fueling, hydration, recovery, or mindset?
• What actually went well?
• How can I adjust for next time—fuel earlier, pace steadier, rest deeper?

Every tough race is data; a reflection of where you’re building endurance in more ways than one.

You didn’t fail; you evolved.

Want to Take It Further?

You can find a 4 week post marathon recovery plan here with journal prompts.

Use code BLOG for 50% off for the first 10 folks. EXPIRES: 11/30/2025

INCLUDES A FREE COPY OF MY ALIGNED JOURNAL.