Marathon training and Fat Loss
So I've browsed around the forum and Mark's articles about chronic cardio and marathon training, etc...but I'm still unsure as to how I should go approaching training for my first marathon. It has been on my bucket list for a long time, and this winter/spring is my best opportunity to do it, so I signed up before I had read The Primal Blueprint!
Anyway, I just started eating Primally about 7 weeks ago, but the past two weeks have had some setbacks and I've stalled in weight loss (damn holidays!) I am hoping to lose around 60lbs by next August, but now I am worried that by marathon training I will mess things up with fat burning. I am a slow runner anyway, but when I run I usually do so around 75% of my max HR.
Can anyone help explain how to approach marathon training in order to keep burning fat? I'm trying to go very low carb (but eating sweet potatoes before long workouts such as running or mountain biking).
I am goign to try the Whole 30 Challenge starting january 2nd, and marathon training begins January 6th.
Any advice is appreciated! :cool:
marathon training - fat burn - weight loss
Pace2race has lot's of valuable comments (thanks !!) (and naturally Mark's advice is good)
If nothing else, eat protein withing 45 mins after workout. Some carbs (enough to fill the stores) won't slow down your fat burn after workout. Ofcourse if you over-do the reloading, you could get some carry-on items.
Missing meals after workout starts to eat muscles and can save the fat...
I've been recently reading several studies (just for fun of it...) on different nutrition strategies to better adapt to fat burning ([URL="http://www.bioscience.org/1998/v3/d/holloszy/d1027.htm"]e.g.[/URL]). Some notes below (what I think I have understood..).
- Obviously fast carbs before exercise, puts down the fat burn.
- Running fasted or with fat focused meals, helps fat burn.
- Shifting diet from high carb to high fat, increases fat burn rate, but performance could go down. For Ironman and ultras this would be good strategy, for half marathon not, for marathon ...so and so..??
- running longer +90 mins (even with constant speed), shifts energy source from carbs to fat gradually while you run.
- starting the training program very easily (heart rate 60-70% of max) prepares e.g. capillaries in 6-8 weeks and this helps in fat burn. (There could very big difference in aerobic threshold (~upper limit for proper fat burn) between non-active and athlete, later one can run on 80% max-HR still under the threshold, where as non-active might need to stay under 60% of max HR, and still burn less fat)
If one has been relying on carbs on runs (and even "loading" few hours before), then shifting to fat is more painfull, and change needs to go with baby steps.
There are different schools on how fat burns most effectively, but it is always beneficial to make the body adapt first for better burn rate (by easy training and diet shifting) and use that later in any training.
I personally don't need to "loose it", but I'm targeting on increasing my endurance and fat burn with low carb,high fat diet and some 1-2 months before a marathon shift more back to carbs and increase speed on my runs, let's see how that works out..
about the other training (cross fit and spinning)...there could be a slight danger, that you train more over aerobic limit and even in anaerobic area. This could introduce more acids to your body, make you more hungry (or fast energy-addicted). If you prepare the (aerobic) base good enough, you can take more that gym stuff, without hurting aerobic side and stay healthier. Atleast follow your recovery with [URL="http://www.brianmac.co.uk/hrtest.htm"]orthostatic test[/URL]
Loosing good amount of weight and going for marathon is surely a twin-challenge, but at best they could support each other, good luck !