Low carb/keto and running...: Just completed my... - Couch to 5K

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Low carb/keto and running...

Treadmillgirl profile image
TreadmillgirlGraduate
26 Replies

Just completed my last run of c25k!

Last week I found it my HBA1C levels were 42 which is just in prediabetes range. I did a bit of research and started ketogenic diet, but my last 2 runs felt like really hard work. Anyone have any advice in low carb and running? Thanks 🙏

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Treadmillgirl profile image
Treadmillgirl
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Tasha99 profile image
Tasha99Graduate

My advice is that low carb running is brutal 😶

Treadmillgirl profile image
TreadmillgirlGraduate in reply to Tasha99

Isn’t it just! Might have to try carb cycling as my body does not like carbs at all

Tasha99 profile image
Tasha99Graduate in reply to Treadmillgirl

All carbs? I know starchy carbs like bread and pasta can be a nightmare for some people but surely potatoes would be ok? Sugar is a carb. Get carbs from fruit. No carbs is not good. Your body needs them

Treadmillgirl profile image
TreadmillgirlGraduate in reply to Tasha99

Well I was aiming for about 35g a day through nuts, berries, yogurt that kind of thing. But it’s just really affecting my running and I was just starting to enjoy it.

Tasha99 profile image
Tasha99Graduate in reply to Treadmillgirl

I would imagine you would need your body to burn fat for fuel and if you haven’t got a good aerobic base yet, then it won’t know how to do it. It’s taken me months to get my body to do that. I would eat carbs the day before running for sure. Your body can’t run on empty.

Treadmillgirl profile image
TreadmillgirlGraduate in reply to Tasha99

That’s what I was thinking, that maybe I was in the process of ‘switching over’, but new to all this. Ideally would like to do both together but if could only do one I would probably keep the running

Siobhansiobhan profile image
Siobhansiobhan in reply to Treadmillgirl

I’m Keto too and I just grin and bear, it is hard but once you have enough fats to replace the carbs you should be ok, I’ve also endometriosis so double whammy for me, I was hoping to improve my pace but I think it’s just about sticking to it until my body gets fitter, keep going Xx

B1GK9 profile image
B1GK9Graduate in reply to Treadmillgirl

You need time to become fat adapted. They say a couple of weeks but I think this is too short. It took me three months to be fully comfortable Going on and off will be hard. A bit like on and off boozing.

Test yourself with Keto sticks so you know what is happening for you and how quickly you can go in and out of ketosis.

Well done you taking some action. My HBA1C was 47 now 28. (Took six months)

B1GK9 profile image
B1GK9Graduate in reply to Tasha99

Hi No actually your body doesn’t need them.

It does need vitamins etc that come with the carbs in fruit etc but not the carbs.

But the body does like them as a handy form of fuel

AlMorr profile image
AlMorrAmbassadorGraduate

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾.

Amzx profile image
Amzx

If you are on Facebook there are some really good groups. I did Keto last year but not while I was running. Lots of info from people that do though. I find electrolytes and magnesium help.

Ianc2 profile image
Ianc2

Out of curiousity what is your BMI?

Treadmillgirl profile image
TreadmillgirlGraduate in reply to Ianc2

It is 31

AngryFlower profile image
AngryFlowerGraduate

You won’t want to hear this but I strongly advise you to stop your running until you are what’s referred to as keto adapted as you’ll end up doing more harm than good. I also suggest getting a copy of a book called Britain is sick by Steve Bennett which explains a bit more about the keto diet and also explains why in the short term your usual exercise routine may have to take a backseat. It’s an interesting read although I’d say that you only need to read the first 50% as the rest is really ingredient listings. I picked up a used copy cheaply from Amazon but Steve has his own website Primal living if you prefer a new one

Treadmillgirl profile image
TreadmillgirlGraduate in reply to AngryFlower

I really enjoy the running. I was following a diet from RH fitness / team RH before I may have to go back to that and adjust the carbs

AngryFlower profile image
AngryFlowerGraduate in reply to Treadmillgirl

Yes it’s a tricky one, you will find that once your body has adapted you will be able to do the running and the keto together but it’s getting over that hurdle first.

SpanishShuffle profile image
SpanishShuffleGraduate

I am not up on all this but I needed something to get me through long, very busy days at work. I am on my feet from 7.30 a.m. to 5, 6 p.m. or even later sometimes, with no breaks (I know but that is just how it is). Surrounded by snacks but no time to eat, just a quick sip of water here and there. At the end of the shift I would pounce on anything and everything, felt terrible for it and days off were just days in bed recovering.I looked at meal replacement shakes but am lactose intollerant so a lot of them are of no use. I managed to find a couple of vegan products full of protein and not many carbs. What a difference it has made. Can't say they are nice but I have the energy to get through the day. My moods are better and I don't feel I have to stuff my face when I finish a shift.

I run first thing and then have a shake, often have one mid morning and/or mid afternoon even if I am not working. If working I have up to 4 a day. I do have at least 1 real meal each day and make sure I have fruit and veg and take a vitamin supplement.

Everybody is different but this has worked for me for over a year now so I am happy.

Treadmillgirl profile image
TreadmillgirlGraduate in reply to SpanishShuffle

That sounds great! And easy. Which is kind of what I need right now with a full-on toddler at home with me. What products were they? I want to lose weight but still need the energy like you say

SpanishShuffle profile image
SpanishShuffleGraduate in reply to Treadmillgirl

USN vegan - Holland & Barrett and other places, but I always wait for best price as it varies, a lot.Just ordered own brand for 1st time from The Protein Works. Not tried them yet but was a lot cheaper, especially through Top Cash Back 😉

Top tip - make it then give it 5 mins b4 drinking, slowly. Found out the hard way that it is best to let it thicken inside shaker than inside you 🤣🤣

Treadmillgirl profile image
TreadmillgirlGraduate in reply to SpanishShuffle

Haha OK I will remember that thanks 😊

SpanishShuffle profile image
SpanishShuffleGraduate in reply to Treadmillgirl

Just tried the new one. Think I will stick with USN next time. When I get through the 8kg I purchased. It was a very good price. Now about double what I paid so can't complain too much. 🙊

TwiggyL profile image
TwiggyLGraduate

I am on a strict keto since October last year. Personally I think it is a best decision I have ever made. The fat melted off so fast, I was in shock. And I never had such mental clarity and energy. I was concerned that it may affect my running and did an experiment for one of my runs and did carb up day before and in the morning - it made absolutely no difference to my performance. I don’t run at a speed of a rocket, but I can manage 5 km at a steady pace with no problem on keto.

TheAwfulToad profile image
TheAwfulToad

Give it time.

Your body is being put into a position where it has to place far more reliance on fat than carbs for its energy source. If you've eaten a carb-heavy diet for a lifetime, it'll take a couple of weeks for you to make some baseline adaptations, and several months before you're able to get 10+METS from that alternative fuel pathway.

However, once it happens, you're going to feel great. Fat-fuelled running is way more enjoyable. The feeling of fatigue is fundamentally different. Whereas when you're running on glycogen/glucose you can feel muscle soreness and a general feeling of "running low", on low-carb that doesn't really happen; instead, you'll be more aware of little aches and pains in your joints and feet, overheating, and just plain old boredom. Settle into a comfortable pace and you'll feel you can keep going forever ... as long as you have a good pair of running shoes.

I can remember when I first switched over to low carb, I was running for a train and just keeled over. My legs simply stopped working. It was the weirdest feeling ever. I wasn't unduly concerned - and everything is better than fine now - but you do need to be aware that your body will be working suboptimally for a while.

Keep up some sort of modest exercise, crank up the workload as you feel able to do so, and it'll all come out in the wash. Don't add carbs just to maintain your running performance - all that will do is slow down (or stop) the adaptation process.

Oh ... do make sure you're getting adequate dietary fat. If you're not following a book, but one. I recommend "The Art and Science of Low Carbohydrate Performance" by Volek and Phinney.

TwiggyL profile image
TwiggyLGraduate in reply to TheAwfulToad

Could not agree more! Very well summed up.

Treadmillgirl profile image
TreadmillgirlGraduate in reply to TheAwfulToad

Thank you. I was tempted to try ‘carb cycling’ instead but will keep pushing on with keto and steady 30 min runs for now.

TwiggyL profile image
TwiggyLGraduate in reply to Treadmillgirl

Don’t give up just yet! Good sleep and hydration are very important too.

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