Fat adapted running...
DonPendergraft
Posts: 520 Member
I think that I've started to finally become fat adapted in my running. I started the LCHF lifestyle just under a month ago on April 19th. It was right after my last 50M effort. Did some recovery as I changed up my diet and then last Saturday I figured I would run 16 miles. I stopped at 12. My legs felt very tired and I was dragging. Today I tried again and ran the 16 with no trouble. I didn't eat before the run. But I prepared something small for the run itself. I put about 12oz of water into a water bottle along with 1 scoop of whey protein powder, 1 tbsp of MCT oil and 1tsp of sugar. That's it. Other than another bottle with just water in it to stay hydrated. I drank a little of my strange mixture about every 45 minutes. What would make this better would be to add some Generation UCAN. But I can't afford that stuff. Oh well. But my legs felt good and I felt like I could keep going. But I've got a plan and I'm going to stick to it. It's still early in this, but I'm pleased to see my body finally adapting to burning fat as a fuel source. Something kept me chugging along even in keto! 
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Interesting- one of my problems with long runs (before Achilles tendonitis got me) was the fact that I hated having to eat so much beforehand, when I wasn't hungry, just to make it through without feeling like I would pass out. I'll have to keep that concoction in mind for the future.0
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Don that's so great to hear!! I'm glad you're back to running without keto holding you back. And theoretically it should be better because now your body can burn it's fat rather than the sugars that would have to be replaced so much like in the carb runners.
I've never done anything longer than a half marathon but when I did, I trained myself to not need water until at least 15km in and then I only brought500ml for the last 10km or so and I never used anything other than water.
My goal is to do an olympic distance triathlon next year. It's been my dream since doing my first small one a few years ago, but my body just wouldn't co-operate. Since starting ZC, my asthma has reduced to the point where I can actually start running again, AND it feels better. I've been LCHF Since march2nd (2015) but it wasn't until I went zero carb that I started to improve.
It's very encouraging that you're adapting. Of course because I'm sure you're happy, but it also shows me what IS possible!
Why did you originally start LCHF?0 -
To me, this is the coolest thing about LCHF. I did a 5 mile run today and felt like I could run forever. And I'm probably nowhere near as fat adapted at you. I just munched on some macadamia nuts at the end of the race. No need for any carb loading or reloading. 0
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To me, this is the coolest thing about LCHF. I did a 5 mile run today and felt like I could run forever. And I'm probably nowhere near as fat adapted at you. I just munched on some macadamia nuts at the end of the race. No need for any carb loading or reloading.
Sweet! More evidence! Even before I knew about keto, I had a triathlon coach who really stressed the long slow runs. He said it would teach your body to switch more easily to using the fat rather than glycogen because you had waaaaaay more fat calories than sugar calories in you body. Made perfect sense to me, though I wasn't too sure if his method achieved that. But this, this is golden!0 -
I can vouch for that being FA is amazing! I don't run cause of bad knees, but I usually do 1 long hike 2-3 hours/week and 1 equally long gym session: light strength work, spinning, hilly treadmill walking (with short sprints) in addition.
For boost I do creatine, coffee, mct and some grams of Haribo gummies. Protein shake and bcaa.
Daily walk is 50 mins uphill at 3.5-4 mph, 3 miles, roughly same as 9.5% incline, 90 watts, then downhill back home. Total 6 miles. Often do this «fasted» with bcaa and prots.
I don't run out of «energy». The only thing holding me back is muscle conditioning. This WOE makes training easier, but ya still need to train right according to your goals for better performance.0 -
I think being 63 (last year) and in a very poor condition it was more like 4-5 months before I could walk even a quarter of a mile without resting. Now I do not have a walking range limit before I have to rest.
Time to adapt will be different based on many factors I am sure.0
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