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Thread: Distance running and fat adaptation page

  1. #1
    aimlow's Avatar
    aimlow is offline Senior Member
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    Distance running and fat adaptation

    Primal Fuel
    So I'm starting a journey toward kerosine, or fat adaptation. I've been there before, feel great when I'm there, but never have done much distance running while in ketosis. Normally, I eat a higher carb count when I'm training. So, I should expect to feel like crap, right? For 3 or so weeks? I'm going to try to continue running some just to maintain a little bit of fitness, but I realize I might not be able to log long miles or run fast on workout days.

    I'm doing this because I want to run long and strong and feel good. Also need to drop 10 or so pounds and when I eat higher carb and run I get hungry hungry hungry and don't lean out.

    So that's my plan. Any insight or advice is much appreciated!

  2. #2
    Annlee's Avatar
    Annlee is offline Senior Member
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    Watch your electrolytes - broth ~30 minutes before the workout and some extra water just before running helps many.

  3. #3
    ciep's Avatar
    ciep is offline Senior Member
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    Actually, you may not feel like crap.

    For me, distance running has only felt better during my lower carb phases. I suppose I'm "fat adapted", since my carbs rarely go over 150g/day (and are sometimes far less). Today being Sunday I'll be going for my weekly long run in a couple hours. It'll be about 10 miles today at a roughly 8 min/mile pace. I haven't eaten since last night (scrambled eggs for dinner), and won't eat until after my run. This is pretty much my routine every Sunday -- a fasted long run, and it always feels great.

    I don't particularly remember my transition from being a typical high carb athlete to being primal, but I don't recall my ability to run distance being negatively affected at any point.

  4. #4
    UpACreek's Avatar
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    It's possible that distance kayaking won't translate over to running, but I doubt it for this. If you don't have one, get a heart rate monitor and run by it. Figure out what 60-65% of your maximum heart rate is and keep it in that range for the first 3-4 weeks. I do most of my racing in that range, too, but that's more of a personal choice that keeps me in fat burning mode during ultras (300+ miles for some). Train that way for a few weeks and your body will figure out its fuel-of-choice.

  5. #5
    dml's Avatar
    dml
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    Here's a web site with some info from some low carb runners:

    RunKeto.com

  6. #6
    Gorbag's Avatar
    Gorbag is offline Senior Member
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    Quote Originally Posted by Annlee View Post
    Watch your electrolytes - broth ~30 minutes before the workout and some extra water just before running helps many.
    This is a very good advise when working out low on carbs...

  7. #7
    diene's Avatar
    diene is offline Senior Member
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    When I first went primal and started eating less than 100 g of carbs per day, running became very hard for a long time. I've been told that it takes about 3 or 4 weeks to become adapted if you're consistently low carb that entire time. Because I wasn't 100% consistent with my diet, it took months for me to adapt. But now I can run in ketosis (although I'm not sure if I can run 10 miles in ketosis--when not training for a race, my long runs are usually about 7 miles only).

    I was also in the last 3 or 4 weeks of training for a 10-miler when I first went primal. Training became hell, HELL, but I pushed through it anyway. Carbed up for the race, and it was a breeze!

    Consuming electrolytes is a good idea. I wish someone had given that advice when I was trying to become adapted.

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