Tell me about training for a half marathon on keto
DorkothyParker
Posts: 618 Member
So is used to do some steady state running, but stopped on suggestion of my sister to switch to HIIT. I picked up running again in nice weather and really enjoy/miss it.
I decided to train for a half marathon in 11.5 weeks. I have a 12 week guide that should do the trick! (Don't fret!)
I just want to hear about your experiences running a half-marathon on keto. What did you eat before long runs? On race day? Did you eat more calories? Did you use a calculator? Had you completed a race before keto/on carbs? Or was this your first?
I found some blogs but that's overkill. Tell me your ins and outs.
I've never done a half-marathon. I've done 5K with friends but it was casual. I used to run 10k 5 days/week when I was in Korea. But was irresponsible with recovery. Other running has always supplemented lifting or other exercise routines. Thanks!
I decided to train for a half marathon in 11.5 weeks. I have a 12 week guide that should do the trick! (Don't fret!)
I just want to hear about your experiences running a half-marathon on keto. What did you eat before long runs? On race day? Did you eat more calories? Did you use a calculator? Had you completed a race before keto/on carbs? Or was this your first?
I found some blogs but that's overkill. Tell me your ins and outs.
I've never done a half-marathon. I've done 5K with friends but it was casual. I used to run 10k 5 days/week when I was in Korea. But was irresponsible with recovery. Other running has always supplemented lifting or other exercise routines. Thanks!
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The transition to running long whilst in ketosis is a little longer, you've heard of hitting the wall = yes ? well hitting the wall is when a normal runner is border line ketosis, so you need to run a little more frequently and extend your mileage slowly, as your already in ketosis you'll never hit the wall, on race day you won't lose your energy, in the coming 12 weeks you may feel energy low at times DO NOT FEED IT CARBS, as a ketosis runner you do not require gels, bars or anything. I ran my 1st marathon in Ketosis, 4 hrs on water & Lucozade electrolyte drink. When I got to the end I was shocked how easy it was and ran back to the hotel.
If its of any interest I am currently training for a 1/2 IRONMAN triathlon in Ketosis and I have top end athletes who all compete in Ketosis.
Good luck
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My 1/2 IRONMAN will burn 10,000 calories, calories in before 600, during 1100 within 1hr after 600.0
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Wow @andysport1, thank you for replying. I know a half-marathon isn't nearly as intense as a full (let alone a triathlon), but I'm curious as to what, if anything, one should eat on race day. Or did you literally run fasted on just water and electrolyte drink?
I suppose I'll figure it out through my practice runs but I don't think I will be consistent on my timing of runs so some days may be fasted and other might be in the evening.
Should I recalculate my caloric intake on the keto calc using lightly active instead of sedentary?
I'm being very generous with my time and hoping to average a mere 11 minute mile for the distance being ran (jogged). I'm clearly not a top athlete and that is where my apprehension comes from. Can I really do what they do (on a much smaller scale, albeit)?1 -
Your training will tell you for sure, but at that pace you should have no problem completing it fasted.
Running fat-adapted simply means that you're sparing glycogen. The harder you run, the more glycogen you burn. That's true for everybody. The difference for us is the burn rate.
At an 11 minute pace, you'll burn very little glycogen. Almost all of your fuel will come from fat.
I ran for an hour today (about 6 miles) at a 10 minute pace, and not only did I need zero food, but I felt like I could keep running forever. 10 min/mile is my "forever" pace. Find yours.
FWIW, I've done the same with an intense 3 hour hilly bike ride, and I'm no athlete.
Fueling for high-intensity endurance exercise is another matter. For that, check out Peter Attia's blog:
http://eatingacademy.com/sports-and-nutrition/ketones-carbohydrates-can-co-exist2 -
A N=1 vid on the process of keto adaptation
https://youtu.be/Ryww8t098qw.
There's plenty of stories and advice about how to adapt with minimal discomfort in r/ketogains. I'd say the two most important things are:
1) Manage your expectations. It might take roughly 3 weeks, depending on your biochem and protocols to adapt. Full benefits, possibly several months.
2) Electrolytes. Sweating lots require even more Na and Mg. Adjust intake per listening to your body.
After 1.5 years on lowcarb +IF, I find that I can train much longer and harder. It can't be separated from improving muscle conditioning in general. But as a sugarburner I used to gas out much, much sooner. The downstream effects of being able to increase volume of training are invaluable. The recovery process also seem faster. I usually train in fasted state.
Regarding exercise physiology in general. Increase ladder in this order. BECAUSE it is less injury inducing.
Volume, Speed, Intensity.
I recommend small increments, cause easier to scale up or down. Going for intensity first is making everything so much harder for the body to get used to.
Good luck!2 -
I would train the next 6 weeks fasted so as to train your body & mind, if after 6 weeks you feel its not working then try training not fasted, personally I think you'll be better fasted, your 11 minute miling, don't worry about speed, buy a HRM and start running in zone 2 (google to find what your zone 2 is) Zone 2 is a pace that allows you to go on for ever, at first it will mean walking but your body will soon get used to it, if you stay in zone 2 your body can fuel your exercise until you reach about 7% body fat (which I'm guessing may be a while :-))DorkothyParker wrote: »Wow @andysport1, thank you for replying. I know a half-marathon isn't nearly as intense as a full (let alone a triathlon), but I'm curious as to what, if anything, one should eat on race day. Or did you literally run fasted on just water and electrolyte drink?
Zone 2- zone 3 is the key to training for long distances.
You will be fine.
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Awesome advice! I actually have a hrm as I use it to check my HIIT session rates. (Fitbit Charge HR) Tbh, there was some controversy over its effectiveness as it might be prone to underreading rates, but it seemed accurate during the low intensity intervals and I didn't die during the high intensity so...
But anyway, calculating using both age and resting heart rate, I'm getting a zone 2 range of 150-163. This is very doable. Thanks for the tip!1 -
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DorkothyParker wrote: »Awesome advice! I actually have a hrm as I use it to check my HIIT session rates. (Fitbit Charge HR) Tbh, there was some controversy over its effectiveness as it might be prone to underreading rates, but it seemed accurate during the low intensity intervals and I didn't die during the high intensity so...
But anyway, calculating using both age and resting heart rate, I'm getting a zone 2 range of 150-163. This is very doable. Thanks for the tip!
Wow 150-163 that's high are you 16 and super fit ?
Mine is 120-138 I'm 50y.o based on my Max HR
I wouldn't over complicate it unless you go and get properly tested I'd just do 220 - age then aim at 70% of that figure, a few weeks down the line you can tweak it a bit once you find out what your Max heart rate is.
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andysport1 wrote: »DorkothyParker wrote: »Awesome advice! I actually have a hrm as I use it to check my HIIT session rates. (Fitbit Charge HR) Tbh, there was some controversy over its effectiveness as it might be prone to underreading rates, but it seemed accurate during the low intensity intervals and I didn't die during the high intensity so...
But anyway, calculating using both age and resting heart rate, I'm getting a zone 2 range of 150-163. This is very doable. Thanks for the tip!
Wow 150-163 that's high are you 16 and super fit ?
Mine is 120-138 I'm 50y.o based on my Max HR
I wouldn't over complicate it unless you go and get properly tested I'd just do 220 - age then aim at 70% of that figure, a few weeks down the line you can tweak it a bit once you find out what your Max heart rate is.
Take a tip from the best triathletes in the world like Mark Allen, Mike Pigg etc. The 220-your age formula as way to high of a training heart rate because it puts you into chronic cardio sugar burning mode. Training at 180-your age, builds a solid aerobic base which will give you more speed and endurance while reducing your risk of injury. http://philmaffetone.com/want-speed-slow-down/1 -
I get 130 for age at 70%. The other number is utilizing my resting heart rate average which is 64 (I'd like to get that down obviously.) I'm a couple months shy of 33.
180-age is 147 so closer to my original figure.0 -
DorkothyParker wrote: »I get 130 for age at 70%. The other number is utilizing my resting heart rate average which is 64 (I'd like to get that down obviously.) I'm a couple months shy of 33.
180-age is 147 so closer to my original figure.
Tomorrow lets try experimenting start off walking hard aiming for 140 (a middle ground target for now) then walk/run to maintain the 140 try and stay 139-141, after a few minutes you'll be jogging constant it just takes a few minutes for your body to adapt. You should run min 3 miles. if you wish to add me as a friend I'm happy to help you progress.
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Following for info!0
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Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC
https://youtu.be/Y6U728AZnV0 0 -
Awesome video. I definitely don't run the risk of running a 7.5 minute mile by accident and certainly not multiple in a row. I'm not very fast.
I felt pretty great at 150-155bpm but it's hard to not try to speed up sometimes. I also hit a few red lights.0 -
I'm using this training guide minus week 6 since I only have 11 weeks.
http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program0 -
Hey, I just wanted to let you know I ran my first half-marathon on Saturday. I was happy to finish and meet my goal time at <10 minute mile. It was a smaller race and I also took second place in my age category (30-34, all women).
The training program I used helped a lot and I did it without carbs. (Although I celebrated with a bloody mary after!)
I'm gearing up to run my second half-marathon in late September and I think having just completed one and knowing what to expect (prior to race my longest run was just under 10 miles) and the cooler weather will help shave some time. But I will be *attempting* to train in such a way over these next 10 weeks to lower my overall time by 10 minutes.
Thanks for the advice all! More is always welcome as I embark on my weirdly emotional and somehow fun journey becoming a runner.6 -
Congrats!!!0
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So awesome, congrats!0
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