Runner diet

PinkamenaD8

I started to run a month ago and I've been increasing the speed of my runs from 11km/h (7mph) to 13 km/h (8mph), I keep that pace for an hour. But I'm not sure if I should do something with my diet.

I eat mostly carbs, a daily a ration of fruits and veggies, oats and milk, beans or whole wheat rice; ocassionally reeplacing the beans/rice/oats with beef, wholewheat bread or some mexican non healthy food but staying below 2000 cals. On average I eat 1800 cals and my net cal deficit is more than 1000 eating clean.

I want to keep improving my performance, distance and speed but I'm not sure if I'm eating too little. I've fainted before doing a more intense workout that my body could handle, not with running tho, so if you're an experienced runner or know about diet with this kind of workout please give me some insight, also informative resources links to articles/forum post are appreciated.

dewd2

Are you losing weight?

You need protein for recovery and building/keeping muscle. Protein is the only macro I purposely track.

Also, not diet related but be careful trying to run faster all the time. Most runs should be slow and steady. Increasing distance increases speed (for newer runners especially). Going fast should be reserved for once a week or less (much less if you are new).

jennypapage

you started a month ago from nothing and you can already maintain an 11km/hour pace for a whole hour? Either you have really long legs, or you must have already had a great cardiovascular base.And there i was, getting all excited today for finally doing a 5k in 30' .
How many days per week do you run and how many kms in total? I'd say keep your carbs and your protein high.Do you eat at least half your exercise calories back? How much weight are you trying to lose? Keep in mind that the bigger the deficit, the more your performance will suffer. I have noticed quite a difference in my running, going from the weight loss stage to maintenance.

As @dewd2 already mentioned,don't try to run every time faster, that will only lead to injuries and a burnout.Incorporate some slow runs in your routine and build on your distance rather than focusing on speed alone.Slow distance runs will you help strengthen your aerobic base, which is what matters the most if you want to get faster. Building your anaerobic base (faster runs), is only about 10% of the equation.

PinkamenaD8

Thanks dewd2 and jenny. I wasn't sure if it was a diet or fitness related problem but I was starting to feel more tired than usual lately, rather than diet I might be worn out from my workout.

Jenny, I did cardio in elliptical for years sometimes jogging, but I got a recent liking for running and don't know much about, the only reference I had about speed was the limit speed of the threadmill so I guessed I was still running not long distances in a slow pace. I'm going to look for a program.

I'm 175cm, 75 kgs (5f,9in/168lbs) I run at least 12km 3 days a week (32km), while the other 3 days I do elliptical for an hour with jogs of 10km/h under 30 mins, walk at least an hour daily. My calorie maintenance is over 2700 so it's hard for me to eat that much, and generally don't pass a quarter of the excercise cals. I don't feel very hungry and didn't felt tired before when I was losing about the same amount with less running so tought it could be the diet.

WakkoW

Running is much more difficult than elliptical. If you can, run outdoors.

It is very hard on your body to always run fast. I really, really wish I had paid attention to that advice years ago. I love a good tempo run, but the reality is that running more miles slower make the tempo runs better.

Look into 80/20 running. Basically, all elite runners run 80% at a slower speed and the other 20% fast. Even if you aren't elite, running more mile slower make the fast miles faster. Your body gets time to recover. Lots of science behind this, and from personal experience it works.

My guess is your problem is less nutrition and more over training.

PinkamenaD8

WakkoW wrote: »

It is very hard on your body to always run fast.

Thank you! I'm inexperienced and didn't knew the recovery needed from fast runs. I'm going to run according to a program now 80/20.

Also forgot to ask. @dewd what protein % do you aim? With the high deficit I'm losing a lot of weight but haven't paid attention to muscle loss.

jennypapage

I'm glad you're taking the advice to slow down. Mixing up your routine will be more beneficial to you than just running the same distance as fast as you can.

dewd2

PinkamenaD8 wrote: »

WakkoW wrote: »

It is very hard on your body to always run fast.

Thank you! I'm inexperienced and didn't knew the recovery needed from fast runs. I'm going to run according to a program now 80/20.

Also forgot to ask. @dewd what protein % do you aim? With the high deficit I'm losing a lot of weight but haven't paid attention to muscle loss.

I weigh about 163ish and I try to hit 100+ grams daily. I do not purposely eat more than that even when I run long distances (sometimes burning double my normal calories). I don't restrict it either, I just don't care as much once I hit 100. BTW - I believe the normal recommendation for active folks is about .8 grams per pound.