Train for a half- low carb

[PlentyofButter]

I am entering a half marathon in early June but I know I would run a lot better if I were a stone or so lighter. Plus my waist measurement has really shocked me lately. I have previously done really well on lower carb , heaps of energy, clearer skin alongside the weight loss but I wasn't running then. I have a real sugar habit which I need to kick 😳 does anyone run on lower carbs ? Do you eat carbs selectively in advance of longer runs (plus 10k?) Thank you in advance!

Hmmm. Have you done lots of halves before and are you comfortable over longer distances? (I'm guessing not as you describe 10k as a "longer run" but didn't want to presume).

I've run on low carbs before but only distances I'm already very comfortable with. I wouldn't combine lower carb with pushing myself to new distances, as essentially you'd be asking your body to not just start running better on fats and protein, but asking it to do that while you're putting it through new levels of exertion. I've never tried that but I suspect you'd end up knackered and injury-prone.

Yes 10k is the furthest I have been before
The training plan gives me x1 longer run a week working up to 11 miles. I was wondering if I could just have a measured portion of wholemeal carbs the night and / or morning before and if this would be enough.

It is apparently possibly to low carb and run long distance and IIRC there's a MNetter who does this, so I hope she'll be along to talk to you about how it's done.

With the big disclaimer that I'm not particularly knowledgeable about low carbing, I think that if it doesn't ruin the overall programme, I would eat carbs in the 48 hours before a long training run (assuming you're following the sort of plan that has you doing 3 or so weeks with long runs before you taper for 2-3 weeks. Thus will also tell you how your body reacts to a bit of carb loading. If OK then simiiar for 48-72 hours before the actual run.

If you think you might want to use gels or bloks during the event, try them out on one of your long training runs. Some types give some people diarrhoea, and you really need to find that out in training, not on The Day!

Another thing to think about is electrolyte drinks. I have plain water on the run itself, but have an electrolyte sachet the night before and the morning of long runs, also one or two in the 12-24 hours afterwards.

And have fun! Your body doesn't completely deplete during a Half, as it does over a full marathon, so there's much more scope for variation

MN thinks it's possible to low carbs and run but I'm heavily involved in two running clubs and I don't I don't know anyone who's done it successfully. Usually people end up "inexplicably" run down, exhausted and ill when they try it.

FWIW I don't eat refined sugar and I have all the benefits you ascribe to low carbing, clearer skin, more energy etc

Thank you all for replying. I'm so confused by it all. @DetailMouse by refined sugar free do you mean you eat just wholemeal ? What.kind of quantities? I really hate being overweight at the moment I feel every lb when I run !!!

@PlentyofButter

Thank you all for replying. I'm so confused by it all. *@DetailMouse* by refined sugar free do you mean you eat just wholemeal ? What.kind of quantities? I really hate being overweight at the moment I feel every lb when I run !!!

No, I just don't eat "sugar". No sweets, puddings, chocolate etc. I do generally choose wholegrain carbs but I'm not obsessive about it.

I know my running performance dips and I'm much more tired the day after a long run if I haven't had enough carbs.

I find when running regularly, so along as I don't snack my weight regulates itself.

I've tried it in the past but for me it was a no.

My running went downhill very quickly. I was tired and moody.

I think for easy running it's doable but when you are trying to push yourself and get faster, run further - it all falls down

I run and have low carbed on and off (aiming for less than 50g day) Having done half's on both normal diet and low carb I can't really say I noticed much difference in energy/time etc and don't tend to change my diet before or after, nor do I use energy tabs or gels. I feel much less "stodgy" on lower carbs though.

advice for runners here

Let us know how you get on, OP

Thanks @lljkk and @traintraveller

50g a day sounds a lot less than I usually would run on but equally not so low as some of the keto websites suggest

I Will keep you posted!