If you are a runner

[Needmorewine]

What do you eat ? I’m trying to shift about a stone but rather than focusing solely on diet like I’ve done before I’m trying a whole new mindset. I love running and want to get my time down and know this will be easier if I can shift the last stone of baby weight. At the moment I’m averaging about 4-5 runs a week generally a 10.20 minutes / mile
Pace. I’m losing weight steadily but Pre preg I was about 9.30 minute mile pace which I want to get back to / improve on !!! I was just wondering those of you who have lost weight through running and diet what sort of thing you had to ensure the right nutrition for improving running time . Low carb means I struggle to find the energy to run and I can just never sustain it past the first couple of weeks.

You may have to ditch the low carb diet (just an opinion).

I have porridge before a run. I let it digest first. I also take sandwiches with me on long runs. Yes really.

Have more carbohydrate in your diet for running energy until you are happy with your weight ?

I tend to go by distance. For a 5k I wouldn’t typically have anything. For 10K+ I’d try to have a protein banana smoothie as I run first thing in the morning as I’m not great with eating first thing. For anything over a 10K I’d also take a gel pack or caffeine shot with me

I def couldn't run if I cut out carbs but I try and limit them on nun running days.

I've also found that doing a bit of 16/8 fasting suits me I.e early tea the night before then run on an empty stomach (just cup of tea) and then overnight oats and coffee after stretching and foam rolling as soon as I'm back.

After years of being a breakfast first thing kind of person I found the change in habit took a while to get used to but contrary to my dads dire warnings ("you'll faint in the street you silly woman!") I was fine. But by god that porridge tastes good after!

Following 90percents post I'll point out I my runs are fairly small, so 5-7k

I do myfitnesspal, and more recently 16:8 - just eating in the 8 hour time window makes me feel like I get more to eat. I tend to do porridge with oat milk and a banana at 11 so I can swim or run at lunchtime, and then dinner by 7.

Oh yes I’m only really up
To 5k at the moment (although I would like to get them up!!) these are really helpful thank you all. toearly yes I’m definitely back on the carbs but trying to eat “good” ones and not have them of an eve . Planning on a run this eve and so far today I’ve had
sultana bran and semi skimmed milk
250gm jacket pot with cottage cheese. Huge side salad.
One crunchie and cup of coffee
I’ll go out when DH gets home about 7ish and supper after will be some baked salmon and salad. I can’t eat a dinner before a run as I get a really bad stitch and struggle to eat with two littlies under my feet . I think I need to drink more water during the day tho. tellme I am tempted to try 16:8 actually .

To improve my time I do shorter runs but run faster. I found it helped to run with someone who normally runs faster than you.
With regards diet, lots of water when you finished your runs, fills the tummy rather than food.

It's tricky. I did a half marathon last year and put on weight as I was over compensating. I ran another 1/2 marathon last week but only had a cup of tea beforehand - no idea how I did it.

For stitch I think it's hydration beforehand that's crucial.

For myself and others I know who do 16/8 I think it works because you don't cut out meals as such but there's no time to fit in snacking on rubbish.
That and I make sure I brush my teeth after tea as I'm too lazy to do them again so that stops me grazing in the evening

If you want to improve your time, you should do a variety or runs, not just trying to run the same 5K a little bit faster. You want to mix it up. Here's one sample plan for this: www.runnersworld.com/training/a20782988/run-a-5k-faster-with-these-five-fun-workouts/

That’s really useful thank you G5000

You don’t necessarily need to ditch the LCHF. I eat LCHF and last year ran over 1000 miles including training for a marathon. I run

I always do my fastest shorter distance (5km or 10km) on the first run after a long run. Font know why, but it's usually the case.

As for running and losing weight - most weight loss comes from diet, not exercise.

I have lost 8 stone while low carb and low fat dieting (so high protein and veg mostly), whilst running every day. But I don't chance times, instead build stamina and distance.

chase* times....

I’m vegan so a good amount of carbs. Doing a variety of workouts made me lose a bit (not deliberately). So intervals once a week, a run with a bit of tempo run included as well as long and slow and general pootling. That should improve your pace too. I just stick to normal meals/fruit snacks unless I’ve done a hard long run...for a 2 hour slow run I might have a gel or 2 if I feel it’s necessary. And generally make sure there is a good amount of protein as well as carbs.

Marble cake and 2 cups of coffee this morning followed by 15km run.
Porridge/banana/Brazil nut smoothies for breakfast regardless of whether not running or running 5 or 25km.

Oh I usually take a SIS isotonic gel or two on runs over 15km but find them a bit rank to swallow and then they swirl round and I have sticky hands and literally all I can think of is sticky hands.

If I'm just running to keep healthy and slim, I'll stick to my low carb diet. I can run perfectly well without carbs.

If I was training for a race and was concerned about times etc, I'd up my carbs.

I think a lot of people over estimate just how many carbs they need when exercising.

I think just eat what makes you feel good (carbs and all) and gradually up your distance. I eat like a horse (though am still breastfeeding as well) and since my long runs have broken about 5 miles the last of my (16 month old) baby weight is gone. My times are getting closer to pre-baby as my distance goes up and weight comes back to racing weight as well.

So I think just do what feels good, go a bit further each weekend, and let your body do what it likes.

My times are best when I’m doing regular core work, too. Dunno why that works but I think it does.

Well even after doing 4 runs last week I’ve obviously been waaaaay over compensating as have actually gained 2lb 😖 will have to give low carb a whirl I think.

It's easy done op!

Very easily done. A friend at work who's started running 3 miles x 3 times a week has been moaning she isn't loosing weight. Turns out she's been eating shed loads of pasta to "fuel" her.

Even when I've ran a half marathon I've never touched gels etc. Just kept myself well hydrated during the race. Plus I struggle to eat before as they always used to be so early and I can't run after I eat for ages. Maybe a banana and that it.

I guess your body gets used to performing on what you've provided it with.

Although when I ran every day and trained hard I did used to eat bread and pasta. Which I rarely touch now.

I lost 3 stone last year from running and doing a low carb diet. I do eat carbs, I aim for less than 50g a day, but I avoid pasta, bread, potatoes, cereal etc. I always run 'fasted' before I eat.

However running makes me mega hungry, and I have only managed to lose weight because I was quite meticulous with my diet for 6 months, and still fairly meticulous now in maintenance. I also do twice weekly strength training which I think helps. It's a revelation just how few calories a run can burn, even if you feel like you've worked so hard. I did 10k today, quite fast for me at sub 58mins, and it burned less than 600 cals. I could literally eat that standing at the fridge, deciding what to eat!!

I think of one slice of bread equals 1 mile. No butter or jam. To lose weight I don't eat any more, just eat it before I go running if it is over 5-6 miles. I do carry emergency rations but rarely use them.