Carbs and running

AliJelliBelli

Apologies if this has been covered. I've recently started running again after a long injury forced break. Had only just got up to 5k (~3 miles) when I hurt my hip so we're not talking great distances. My question is about fuel. I'm trying to lose weight by calorie counting and avoiding starchy carbs. All works fine until I try to run and my legs run out of juice after 2-3 minutes. Plenty of breath left but have to stop and walk because my legs are shot. BUT If I have half a serving of brown rice the night before I run, I can run for 10 minutes or so (where my lungs start to scream at me!). I assume it's a glycogen issue? But I know some people who run massive distances on no-starch diets? How do their legs keep going? TIA

glevinso

I would say your extra ~75 calories of rice is playing absolutely no difference in your ability to run the next day.

jacksonpt

glevinso wrote: »

I would say your extra ~75 calories of rice is playing absolutely no difference in your ability to run the next day.

I tend to agree.

Your diary is closed, so we can't see what you're eating. Assuming a reasonably balanced diet, a half serving of anything shouldn't make much difference.

What you've described... is it a repeated issue, or only happened once or twice?

Samstan101

Would also agree, you're not burning through your glycogen store in 5mins. I only have extra carbs before Half Marathon distance runs and above and then only 2-300 cals. Its far more likely that your muscles aren't used to running after such a long lay off. I'd suggest slowing your run down a bit and push through the legs feeling shot thing as some of it is possibly psychological.

ElliottTN

Just sounds like weak legs and your mind playing games with you. Slow it down and give your legs time to adjust.

rides4sanity

Agreed... I feel like *kitten* the first mile, sometimes 2, but I know it will pass because I've done it hundreds of times. When I first started I'll tell you I always gave up and walked at 22 minutes... I didn't even have to look at my watch, that is just when it happened. Sounds silly, but I thought it was all I could do, for months. One day I refused to stop when I felt that desire. I ran for 60 minutes that day nonstop... There is a point where you need to mentally push past barriers to realize they aren't really there. Does that make sense? Find a rhythm you can comfortably settle into (even if it's slower than you're used to) and force yourself to go one more minute that you think you can... Your mind tells you I can't go more than a few minutes without the rice... but that little rice isn't likely to have helped... There definitely is a physical barrier, but it doesn't sound like you've hit it yet. Good luck!

G8rRay

I agree with all the previous folks that have replied: SLOW DOWN!!! If you cannot run for 30 min at a pace that allows you to carry on a conversation, you are just out-of-shape, exercise wise. Jogging very slowly--even walking some of it--will fix that for you.

bwogilvie

AliJelliBelli wrote: »

...BUT If I have half a serving of brown rice the night before I run, I can run for 10 minutes or so (where my lungs start to scream at me!). I assume it's a glycogen issue? But I know some people who run massive distances on no-starch diets? How do their legs keep going? TIA

Like others, I doubt that so few carbs would make that much difference. An amateur endurance athlete eating at maintenance has enough glycogen for a couple hours of moderate activity; even at a deficit you should have enough for a lot more than a few minutes. When I was at a 500-600 calorie deficit, I could still cycle for a couple hours before bonking.

As for the bigger question, it's possible to train yourself to do endurance exercise on very few carbs. Alex Hutchinson wrote about it for Outside magazine recently; he summarized his findings in his Sweat Science blog at Runner's World. It doesn't sound pleasant, but it can be done. One of my MFP friends who's an endurance cyclist went low-carb, and it took him 3 or 4 months to adapt to the point where his performances on centuries were equal to his earlier, higher-carb days.

BChanFit

I also agree with what's been said above. You probably don't need to "carb load" even a little to run for a few minutes, I doubt that's reached an endurance point where your body should need it, or I doubt it's making the difference from a science perspective. I personally can have a salad the night before and run on an empty stomach for 4 or 5 miles the next morning without issue.

That said... if it works for *you*, do that. None of us are you and if that helps your legs and body feel better, you should do what works. Brown rice is a really healthy carb so I certainly don't think it will hurt your progress. I've found that a lot of running is taking advice from others and tailoring it to suit your needs. Good luck!

brandiuntz

I agree with everyone that it doesn't sound like an actual carb issue, but more likely fitness. That said, I don't know your diet, how many grams of carbs a day do you eat?

I suggest slowing your pace dramatically. Endurance is not just pulling in enough oxygen, it's about the oxygen getting to your muscles. That will improve as you run more at a proper pace for your current level. You will naturally speed back up as your running continues.

For reference, I eat a 250 calorie deficit, eat between 200-300 grams of carbs a day. Currently run about 20 miles a week. I have no issues with my deficit (though I go to maintenance right before a half marathon) and running.

Carrieendar

Sounds like a combination of needing to run slower and possibly take a look at your total carb intake for the day/week. I vary my intake with my mileage. When I was at 65 miles per week, I was taking in 300+g carbs a day. Now that I am in the "off season" period, I only take in about 200g a day. I know I would feel worn out and not perform well in my workouts if I didn't eat more carbs as my mileage increases.

jrline

Stay under your calories goal and follow the Runner's Diet of 50% carb, 25% protein, & 25% fat you will lose weight and have plenty of energy for running. Drink plenty of water



As others have said slow down you are out running yourself.

SonicDeathMonkey80

This is all in your head. You can run a 5K without needing excess carbs than what you normally eat. And regarding weight loss, eliminating carbs doesn't make a difference either. If your lungs are screaming at you, you're going too fast. That's not a carb problem, that's an "exceeded your aerobic capacity" problem.

Slow down, eat what you want, maintain a calorie deficit.