Running

[tlt2101]

Hi Shannon, I just saw this, but I have really bad knees too (patellar and lateral subluxation) and of course the treadmill is the worse. My Physical Therapist told me no more than 15-20 miles a week of running--I like to do it every other day or so (3-4). Get good shoes but more importantly proper fitting knee braces. I can go for hours with a good knee brace. Go to a specialty store or have your doctor recommend some, they've really made a difference for me. Also, sometimes if I know I'm going to be on there for a while--maybe a longer run, I like to tape mine--but that can hurt. Plus the EFX machine is good too, sort of get used to the running motion, build up so to say...

Also depending on what your knee problem is watch the leg machines--while you want to strengthen you don't want to get too tight which puts even more pressure on your joint. Also make sure to stretch (something I have to admit I hate) but really need to do. I base it off of how much I ran. So if I do 5 miles 43 min. I try to then make sure to hold each stretch for at least a minute. I have about 4 that I do from my PT and I go through the set 4 times. Really just try to make sure my total stretch is for about half of the time I was running (works for motivation for me to go faster). And I also stretch them throughout the day...Well hope that helps.

[timthenavyguy]

hi tom

id like to join your running chart. do we make our own goal or do you have a group goal? any way im tim and i ran/walked 2 miles today

[Jacki_79]

Running yeah!

Wow, this sounds like fun! I used to run before I herniated a disk in my back (OUCH!) from poor weightlifting form. I'm gonna start back up effective Jan. 12005. Just to make sure I don't hurt myself again. Gotta train for that 6.2 kilometer race! :icondance

[Richt]

Re: Running yeah!

Wow, this sounds like fun! I used to run before I herniated a disk in my back (OUCH!) from poor weightlifting form. I'm gonna start back up effective Jan. 12005. Just to make sure I don't hurt myself again. Gotta train for that 6.2 kilometer race! :icondance

Good for you Jacki, but please please please take it slowly at first. Your back is one of the worst parts of body for injuries and if you are not careful can easily be aggrivated again.

Take it easy and build it up, do not go at it all guns blazing.

Best wishes

Rich

[gypj]

Hi Tom,

I pretty much already follow this but would love someone to keep me honest. I'm not available at all during the week (until after 10 p) but am willing to meet up on weekends. Please let me know where you guys are meeting.

[livesugarfree]

Re: Running

Hey Tom,
I am training for my first marathon, and I probably have 10 more pounds to lose. I want to stay on Atkins while training. My friends say there is no way I'm going to avoid cheating because running demands A LOT of carbs.
What do you think?

I'm running about 10 miles on my long runs (once a week), and three to five miles on my short runs (3 times a week). Eventually, of course, I'll be running up to 20 miles on training runs and of course 26 miles the day of the race.

So far, I have not had issues with craving carbs. But I have increased my caloric intake.

Can I pursue both goals (losing weight on Atkins AND training for the marathon) at the same time?

[ttdriver]

Re: Running

Hey Tom,
I am training for my first marathon, and I probably have 10 more pounds to lose. I want to stay on Atkins while training. My friends say there is no way I'm going to avoid cheating because running demands A LOT of carbs.
What do you think?

I'm running about 10 miles on my long runs (once a week), and three to five miles on my short runs (3 times a week). Eventually, of course, I'll be running up to 20 miles on training runs and of course 26 miles the day of the race.

So far, I have not had issues with craving carbs. But I have increased my caloric intake.

Can I pursue both goals (losing weight on Atkins AND training for the marathon) at the same time?

Congrats on your running and on training for your first marathon! When is it?

Are you following a specific marathon training plan?

I've done 2 marathons in the past 2 years while following Atkins. Actually, I was on Atkins for a year and a half before I took up running .. I've maintained my 40 pound weight loss for 5 years now, and I've run my marathons, half marathons, 15ks, 10ks, 5ks all while staying LC. Carb loading is NOT necessary to be a good runner. You can train your body to run on whatever fuel you consistently give it. Adding calories is fine; I would lean hard on the extra FAT for fuel. Actually fat is your body's fuel of choice for athletics. Please see this article! http://www.second-opinions.co.uk/athletic_diet.html

Just be sure you are well hydrated at all times !

Good luck!

Betty

[livesugarfree]

Re: Running

Thanks Driver!
I will stick to the Atkins plan. I actually ran 10 miles yesterday (without cheating by eating carbs) and I actually felt great -- like I could run even farther. Thanks so much for your note. I'll take the advice, and keep running on fat fuel.

I'm running in the Country Music Marathon in Nashville in April -- it's one day before I turn a milestone birthday, so it's a must do on my life list. I can't wait.

(Just looked up your profile --- you look fabulous! I mean really great! Wow. I hope I look like that after a couple of marathons.)

[livesugarfree]

Re: Running

TTDriver,
One more question on running marathons --- do you use the "goo" stuff in either training or in the race? I don't want to complicate this and make it a huge production. I would rather just take water during the race. But a couple of guys at work who are also running (they've run several marathons) say that I need to eat something. I don't know what is in "goo," and it may not be Atkins friendly.

What do you suggest? Do I need to pack a some cheese cubes? Maybe I don't need to pack anything at all? I can't imagine being coordinated enough to feed myself while trying to run at the same time. Does it give you cramps (eating while running?)

Any help you can offer on this front will be much appreciated. Thanks again.

[ttdriver]

Re: Running

Thank you for your kind words!

I don't use the Gu during my marathons because frankly I think it tastes like GLUE! I have used the Cliff Shot Blox a few times, they aren't bad, and they don't have refined sugar in them, just evaporated cane juice (similar to Stevia I think) .. they taste pretty good, although they are sticky as heck ... I think during my Disney marathon I maybe had 2 or 3 of them total .. no problems with cramps from those.

I would definitely take along some sort of electrolyte replacement drink. You can buy Electromix online and mix a packet with a bottle of water and it works fine. Tastes okay too.

If you find you must drink gatorade or powerade on the course, then only drink 1/2 cup and a 1/2 cup of water to get the gacky sweet taste out of your mouth afterwards.

I didn't eat anything else during my marathons .. like you, I didn't think I could run and eat at the same time ..

I strongly suggest that you coat the bottoms of your feet with VASELINE in a thick layer .. then put your socks on over it .. (yeah I know, sounds gross, but trust me ...) The vaseline will keep your feet from blistering due to the friction of running that long .. and trust me, you get ALOT of friction from 26.2 miles ... Also take a few ibuprofen before the race (I even took some during .. at about 20 miles because my knees and hips were starting to hurt seriously...) Be sure you eat a HIGH FAT brekkie 2-3 hours before the start and you should be fine....oh and I find it helpful to take immodium AD the morning of the race.

Hope that helps!

Betty

[Adena]

Re: Running

I'm also training for my first marathon -- Jan 27, 2008. I don't have the experience under my belt that Betty does, but here are a couple things that I've discovered that may be helpful... I carry a little box of raisins in my fuel belt. They are carby, of course, but for my (relatively) sugar-free body, they are like a shot of sugar to the bloodstream and really seem to help. Just a few at a time. I've also carried with me small (whole wheat) peanut butter crackers. Just one or two. While it does seem like eating something would be weird while running, I just take a few small bites and chew slowly, washing it down with water... it may be my imagination, but it really does seem to replenish some of what I've lost and give me an energy boost.

Two sf electrolyte products I like: www.nuun.com and www.enlytenstrips.com. Nuun is a tablet you add to your water, and Enlyten is like a Listerine breath strip that dissolves on your tounge. Not sure where you can buy Nuun, but the you get Enlyten at Dick's Sporting Goods.

I have found that as my training milage increase, so does my hunger -- significantly so. It has caused a dive off the wagon on more than one occasion. Not b/c my body is craving carbs, but simply b/c it wants/needs FUEL, and so my willpower has been down and I've grabbed what's available or looked good to me. So, I'd definitely suggest that you make sure you don't let yourself get hungry. In addition to eating something fatty and satisfying before you run, make sure you have something equally as filling and satisfying lined up for afterwards (later in the day if you're not hungry right after)... and also the next day. Don't leave yourself vulnerable.

Best of luck to you!

[Naturegirl]

Re: Running

I'm in. I'm here. Lets go...I have a marathon to beef up for!!

~Naturegirl

[tiffanim]

Re: Running

Hey guys, keep in mind that you need about 50 daily carbs to run 7 miles so you don't burn off your muscle!! I got this off a post from low-carb distance runners, but don't remember where.

If you're an early Atkins member, you'll need to divide down from this. I'm only at 29 daily carbs, so I'm not comfortable running more than a half mile per day. If you burn off your muscle, your metabolism will decrease automatically, so keep it at the "fat burn" level until you get your carbs up. Don't be afraid to do a brisk walk though!! This is the best thing induction and low-rung OWLers can do!

Glad to see the motivated excersisers. Keep it up!

[tiffanim]

Re: Running

Jacki - try the Couch to 5K for injury prevention. It's what I'm doing, since I also have a disc injury that I'm trying to get around. If your back hurts after running, don't advance that week (stay at the current "rung"). You don't have to pay for the download, just copy the schedule into a word document.

http://www.coolrunning.com/engine/2/2_3/181.shtml

Ladies - I have big boobs (sorry, no way around how to say that), and I highly recommend the Moving Comfort brand. They're spendy, but they hold the ladies in place! Google them if you don't have an REI in your area.

http://www.rei.com/search?cat=40003549&brand=Moving+Comfort&hist=cat% 2C40003549%3ASports+Bras^brand%2CMoving+Comfort

[Lyssie]

Re: Running

This is not true. I have trained for half marathons with eating induction level carbs (meaning about 30-40 miles per week running). And ran the half (13.1 miles) with eating under 30g carbs per day.

It does not burn off muscle. A lot of people who compete in fitness actually eat as someone would with Atkins maintenance (low carb) and have a *ton* of muscle (hence being able to win the competitions).

P.S. - I think Moving Comfort is the same as Hind bras that used to be - they are spectacular. Also carried at EMS and various Running shops.

Hey guys, keep in mind that you need about 50 daily carbs to run 7 miles so you don't burn off your muscle!! I got this off a post from low-carb distance runners, but don't remember where.

If you're an early Atkins member, you'll need to divide down from this. I'm only at 29 daily carbs, so I'm not comfortable running more than a half mile per day. If you burn off your muscle, your metabolism will decrease automatically, so keep it at the "fat burn" level until you get your carbs up. Don't be afraid to do a brisk walk though!! This is the best thing induction and low-rung OWLers can do!

Glad to see the motivated excersisers. Keep it up!