low carb running...calling all runners!!!

[hopehopehope]

hi all.

i am a 5'3", 120 lb female who has lost 40 lbs since march, 40 years old.

i have just started running (august) and have committed myself to a marathon sometime in 2008 (probably end of).

i am struggling to get past the 4-5 mile mark...i am slow and feel like i will pass out if i push myself too hard. Approx 9-10 min/mile.

i am on maint. with approx 40 grams/day, sometimes more or less.

i am TOTALLY fearful of eating too many carbs because of gaining everything back last time i did this change of lifestyle-thing.

i am eating plenty of veggies, nuts and good proteins (and sometimes not-so-good, but tastes-good proteins, too).

any advice on what and when i should be doing to help myself get through this? i really want to do this sport!

thanks, hopehopehope

[ValidRouge]

Re: low carb running...calling all runners!!!

I'm in maintenance too, and I run. I eat 40-50 net carbs a day and am steadily increasing my mileage. I ran 14 miles last weekend, and did 6, 8, and 4 mile runs this week.

I don't believe at all that we have to carb load in order to perform.

With that said, you just started in August and have already increased to 4/5 miles. I don't know what your history is, but its much better progress than I made when I first started running. I was probably running a year before I finally made 5 miles.

Just steadily increase your runs. No more than 1 mile a week is what I've read, even for the people who eat carbohydrate. Do you follow any specific training programs? I've been using www.halhigdon.com to train for a marathon January 27, 2008.

ttdriver and BigRunner and Richt are all the seasoned long time, long distance runners around here, although there are quite a few of us novices around the boards right now. Outback Jess does triathlons. Adena and Buffy are also training for marathons this winter. There are many new runners in a couch to 5k program, too.

Where I ran into problems wasn't that I wasn't eating enough carbohydrate, but that I wasn't eating enough FOOD period. I've been increasing the amount of food (low carb) that I eat, and the frequency of when I eat, and that seems to help. You have to give your body the amount of fuel it needs to function. If you are a glucose burning machine, you have to give it glucose. If you are a fat (ketone) burning machine, you have to give it fat.

[hopehopehope]

Re: low carb running...calling all runners!!!

Thanks for the post!

I have checked out the website already...it is GREAT! I plan on really giving it some time as soon as I can.

Being somewhat experienced, what do you think I should TRY and how much before a run to give myself energy.

I really do not eat fruit, but lately I've been trying a banana and peanut butter slices. What do you think about that?

Guess I don't know if I am a ketone or glucose burner! Just SCARED TO DEATH of eating too many carbs and gaining that weight back.
Suggestions from anyone appreciated!

[ValidRouge]

Re: low carb running...calling all runners!!!

If you are doing low carb, you are a ketone burner! That's what a low carb diet does for us, it changes us from burning glucose (sugar) to ketones (fat).

I, personally, do not eat banana nor peanut butter, nor bread, grains, or anything like that. In fact, I eat my normal low carb food. Most of my runs are in the early morning on a completely empty stomach in fact. I find that if I run in the evening, I have less energy...and I think that's just because it's the end of the day and I'm TIRED. When I switched to morning running, I'm much, much more energized. However, I'm not about to get up at 3:00 in the morning so that I can have eaten and digested food by 5:30 for my run.

You DO want to refuel after a run, though. Eat what you'd normally eat, just do it very soon after you've finished running. Your tank is low, and you need to refuel it!

My diet is almost solely meat and vegetables with butter and olive oil as condiments. I eat the skin on my chicken, the fat on my beef and pork. But, I'm a bit more strict with myself than others here on this board. Others who run may eat more fruit, they'll have to speak for themselves.

[Adena]

Re: low carb running...calling all runners!!!

hope -- I do eat fruits and other higher-carb (legal) foods before/after running, and it does seem to help me. If you are okay with the bananas and peanutbutter and they seem to help with your energy levels -- and not cause cravings -- I'd say that's fine to continue. I also take raisins and whole wheat crakers with me on my long runs. Finally, two sf electrolyte supplements you might want to try: www.nuun.com (add this to your water) and www.enlytenstrips.com (these are like Listerine strips that dissolve on your tounge).

You might want to try slowing down a little to get past the 4-5 mile threshold. I know you think a 9-10 minute mile is slow, but really -- it's not. Another thing to consider is incorporating walk breaks for longer distances (run 4 or 5 minutes, walk one minute, repeat...). It gives you a little break to catch your breath, but more importantly, it's much less wear and tear on your body and helps you recover from your runs a lot easier.

For me, my threshold is 3 miles. Through I run regularly now -- and much further than 3 miles -- the first three miles are always the hardest. For you, it might be that the first 5 miles are the hardest. Sounds weird, I know, but it's possible. I know someone who runs at about your pace, and he says the first hour is always hard (at his pace, an hour is 5-6 miles -- then he gets into a rhythm and it's easier. So, hang in there... "easier" might be just around the corner. Best of luck!

[ttdriver]

Re: low carb running...calling all runners!!!

Hi Hope!!

You've already been given great advice by Joy and Adena, so just let me say I agree with everything they have said.

I've been running since 2003 after taking up the sport at age 46. I've been in LC maintenance since 2002 .. and I do NOT carbload to run. A typical running week for me is 30-35 miles and I eat roughly 50 grams a day of complex carbs (no refined junk). I do fuel my running with plenty of healthy fats .. in fact, its been proven that the athletic performance fuel of choice is FAT, not carbs (contrary to what you read on "running" websites..) Here's a good article that substantiates that fact! http://www.second-opinions.co.uk/athletic_diet.html
I've run 2 full marathons on nothing more than 2 eggs, 4 link sausages and lots of water...

I usually run 10-15 miles every Saturday on an empty stomach. Occasionally I will stop for a banana enroute (if there's a quick shop along the way), but I don't feel I "need" it .. I just like bananas!

Don't increase your mileage more than 10% at a time ...that's the standard rule of running injury-free ... give your body adequate rest between runs .. allow it to recover and it will reward you! Pain is the only way the body has to say "hey, knock it off will ya?"

Happy running trails!

Betty

[hopehopehope]

Re: low carb running...calling all runners!!!

THANKS TO EVERYONE!

I have been tryiing it ALL!

I am slowing down and increasing miles. You were right...I think that the first few miles are my hardest. It seems that I am slowly getting past it.

I am going out with a couple of eggs or nothing. The bananas and PB were creating cravings.

Another runner also reiterated not to up my miles more that 10%. I am up to 25 miles per week.

Thanks again and if you think of anything else...
hopehopehope