Going low carb and running?

jimandpam87
jimandpam87 Posts: 62 Member
in Fitness and Exercise
I'm interested in hearing people's thoughts about starting a lower carb diet and also beginning the process of training for a half marathon. I know carbs are generally the fuel for runners, but I find that when I go lower carb (around 50 carbs or less) I don't have nearly the hunger or cravings that I do when I eat a lot of carbs. I'm not really interested in maintaining ketosis or anything extreme, just eliminating most of the obvious carbs like bread, pasta, etc.

But will this hinder me in my running? I just started the Couch to 10k program and am looking to do a half marathon later this year. I don't want my diet to hinder my progress with running. I am also very out of shape now and don't want lack of energy to discourage me from exercising. I was recently diagnosed with Crohn's as well so I already have 1 thing working against me. Any thoughts?

Replies

  • dewd2
    dewd2 Posts: 2,445 Member
    I would think going low carb and running would not be a good idea (at least running for sport). I can't imagine you will feel good or have the energy to complete the longer runs.

    One of the great things with running is it allows you to eat more. I eat like a pig when I run 10 miles and I still maintain or lose weight. Because of an injury my runs have been limited this week and I find myself having to be very strict with my diet. That is no fun (at least for me). :wink:
  • BanksySJ11
    BanksySJ11 Posts: 96 Member
    Hi I trained for my first half last year and eat a low carb diet. Except on the day before my long runs (Saturday for me) lost a stone and increased my speed from 10 min mile to 8.40 min mile, BUT this suits me, you need to listen to your body and find what suits you. Good luck!
  • Working2BLean
    Working2BLean Posts: 386 Member
    I lost the majority of my weight on a moderate carb diet doing lots of cycling and some running.

    As your body gets acclimated to burning a higher percentage of fat, it will be less of a power drop.

    If you just want to complete the HM, then it isn't that big of a deal.

    A HM is s 2 hour or less event for most
    People

    You don't need but 200 calories of
    Carbs to burn in that time frame

    1 Roctane at 45 minutes in. One more at 1.5 hrs in. You should be good.

    I like the caffeine added Roctane

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    edited December 2015
    The key to low carb and running is to make sure you’re fat adapted. If you are, your body should be able to use fat as fuel for runs of 2 hours of less. Your body can make glycogen for the muscle, brain and liver from fat and protein if need be, so make sure you’re getting enough calories to ensure you’re not leaching muscle for that glycogen. But otherwise, there is no reason you can’t run while LC, there are many elite athletes (e.g. Ben Greenfield) who have competed at high levels while in ketosis.

    Allan Misner
    NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
    Host of the 40+ Fitness Podcast
  • N200lz
    N200lz Posts: 134 Member
    jimandpam87 wrote: »
    But will this hinder me in my running?
    Not at all provided you have trained your body to be keto-adapted.
    Many long distance runners are moving to a ketone based energy source vs. the carbohydrate based systems normally associated with marathon/endurance athletes.

    Your pool of carbohydrate based energy is maximized at about 2,000 kcal. For the ketone based athlete the pool is much deeper at roughly 40,000 kcal.

    The best reference I could suggest would be "The Art and Science of Low Carbohydrate Performance" available on Amazon as an eBook. That should answer all your questions.

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