Low Carb & Long Distance Running?

[Yellow Jacket]

I'd like to know if any long distance runners have been able to successfully stay on this diet, and if you have any tips.

I've run 2 marathons, and both times I've gained weight during the training program because I've had to eat a lot more to have the energy to finish the long runs. (I was not on a diet during this time)

While I was training for my 3rd marathon, I gained over 20 pounds and put so much strain on my joints that I injured my hip and had to stop training for awhile.

Since I'm not running now while I heal up, I've started back on a low carb diet, and I'm making good progress. But during one of my post-marathon periods, when I was trying to lose the weight I had gained, I tried low carb while I was still running and just could not do it. I was not able to finish even a 6-mile run, never mind anything longer. Not sure what I was doing wrong. About 3 miles into the run, I would give out of energy and just have to walk home.


John

[iyamamaschke]

Re: Low Carb & Long Distance Running?

It took A while for My body to Adapt to Low Carbing while running But it does adapt you have to allow it to do so. A good Bood Stu Mittleman Slow Burn he runs long distances low carb he ran 1000 miles in a week all on a low carb regime.

Betty Has Just completed a half marathon Low carb

I myself have been running for 10 months low carb, I have gotten to the point that I can run 18 miles without having anything but, 2 strips of bacon, 2 eggs, and a low carb protein shake, that is over 3 hours of running.

Your body has to adapt to running with out the carbs but, when it does LOOK OUT!! You'll be unstoppable and won't get the ups and downs someone who carb loads gets when they run and their sugar is depleated. LC runners don't get that

Sarah

[2big4mysize]

Re: Low Carb & Long Distance Running?

the directer of ANA right after Dr Atkins death is an ultramarathoner and he was already a distance runner when he took up Atkins WOE causehe couldn't lose his excess weight.

Treagur is his name he is an orthopedic doc

low carbing is ideal for distance running cause you are doing it aerobically and you can burn fats much longer then you can burn sugars with more energy release for each carbon molecule in the chain.

[Moochiecat]

Re: Low Carb & Long Distance Running?

Pop into the Exercise Forum and talk to ttdriver about low carb and long distance running. She's the 'Betty' that Iyamamaschke mentions.

[ttdriver]

Re: Low Carb & Long Distance Running?

Sarah is absolutely right.

When you begin a low carb way of eating, your body switches to burning fat for fuel and that transition takes some getting used to. Initially, while your body is ridding itself of the sugar in your system, you will feel a bit lethargic and working yourself hard like you do when running will cause excessive fatigue. But, once you are burning fat for fuel ...your energy levels soar and you will find that running or any other form of rigorous exercise will be easier than ever.

I've been on Atkins maintenance for nearly 4 years and have been running since November 2003. Right now, I run an average of 35 miles a week with no problem. In fact, on Saturdays, I typically run close to 20 miles and never "hit the wall". I make sure I eat alot of protein and fat and am well hydrated. I do NOT carb up and never have.

I just finished the Walt Disney World Half Marathon last weekend on 2 eggs, 2 strips of bacon, 2 sausage links and a cup of decaf coffee. I ran the entire distance and never hit the wall. I am now gearing up for the Gasparilla full marathon on February 26.

Betty

[Yellow Jacket]

Re: Low Carb & Long Distance Running?

Betty,

That's good news. By the time my hip muscle is fully healed, maybe my body will be adjusted enough to low carb that I can stay on it when I start back running. I am on Day 8 now and the headaches have finally started to subside.

BTW, the 2 marathons I ran were the Walt Disney World. I've also run the Gasparilla in Tampa. That's a fun one, right along the waterfront. But when I ran it it was only 15K, not a full marathon. Guess they've moved up in the world!

[Isabeau]

Re: Low Carb & Long Distance Running?

Ditto all that. I won't be doing my first half marathon until May and I also train for triathlon and there is no way I'm changing my eating habits. In fact it's because of them I've been able to do these things for the first time in my life.

[partytrouble]

Re: Low Carb & Long Distance Running?

I originally posted this in the Induction forum, but would like to repost it here as it might be more appropriate.

7 days into CLEAN induction, with 4 pounds of weight loss, I ran a half marathon (today) in the Arizona sun and heat. When I finished, I felt VERY faint and nauseated. I drank plenty of water on the route, but passed on the sport gels and powerade because I didn't want the carbs. The people in the med tent made me eat some carbs, as they told me my low carb diet did not provide sufficient "quickly usable" energy for a long distance run such as the one I just completed. I felt really ill, so I went ahead and ate half the BIG bagel they gave me. I immediately felt better. Believe it or not, that half bagel almost quenched my excitement and sense of achievement of running the half marathon....I didn't want to fail on my diet while succeeding on my run!!!

I see some of you are runners, how have you done on long distances with little carbs? What do you eat/drink along the way for energy? The energy gels have been a lifesaver for me in the past, but now that I can't have them I don't know what to refuel on mid race. I try to eat something salty in the morning to hold onto the water during the race, but it just didn't seem to be enough to take me the whole distance....advice?

[iyamamaschke]

Re: Low Carb & Long Distance Running?

I haven't had the need for anything as of yet I ran 18 miles as my Longes just had a Heary Breakfst before. I have heard of others taking along Nuts and seeds, cheese, stuff like that that's small and easy to pop in your mouth.

Sarah

[ttdriver]

Re: Low Carb & Long Distance Running?

I would not recommend running a distance race while on induction. Your body is switching to a fat burning metabolism which will leave you feeling drained and lethargic until the switch is complete.

Don't sweat what you ate after the halfer .. its over and done now. Just take it easy with your running until you move up the OWL ladder.

I didn't start running in 5ks until I was in lifetime maintenance. I just completed the WDW half marathon on January 7th and made sure I was well hydrated and had eaten a good high fat / protein breakfast before I started. It sustained me; I never hit the wall and in fact, could have run farther than the 13.1 miles!

Now, I am in training for my first full marathon on February 26. I eat anywhere from 40-60 grams of carbs a day (good ones, not refined!) and alot of fat. Yesterday I ran 20.25 miles on 2 pieces of carbstyle toast, butter and no-sugar jelly. I also ate an Atkins Advantage bar at the 16 mile mark. Also, I drank a low carb electrolyte replacement drink along the course. I was fine.

Hope that helps!

Betty

[iyamamaschke]

Re: Low Carb & Long Distance Running?

Oh I just wanted to say with only 7 days of Induction under your belt your Body Probably wasn't adapted to using your own fat as fuel quite yet and that explains the Nausea and feeling sick after your run you body was screaming cause it didn't know how to use what you already have. The adaptation does come for some around 2 weeks for others like myslef it took about 1 full moth and a bit longer to feel that I had energy to do anything.

Sarah

[partytrouble]

Re: Low Carb & Long Distance Running?

Yeah, I kind of thought it was a little stupid to be changing my diet a week before the race, but I have done Atkins in the past and found it to be super energizing and I just didn't think I'd have a problem. And good advice on eating an Advantage bar halfway through, that would be helpful. I agree, maybe induction is not the ideal time for a race....even extended induction, I am thinking, might not be optimal nutrition for a long distance run. I feel better knowing you are able to run marathons on 40 - 60 grams of carbs, I hope to be able to be up to that rung of OWL by June when I run my marathon. Thank you all for your advice and support!