Running Myths Explained: You NEED To Carb Load Before Long Runs

[@nedludd3641]

Everyone doing The Big Half seems to encourage each other. I got to Mile 12 and got spooked when I spotted a semi-conscious guy spawled out at the road side being given oxygen by St John's Ambulance (due to the heat maybe?) It genuinely just freaked me out so I stopped running and started walking. Within about a minute, the most beautiful woman I've ever seen poked me hard in the solar plexus with her finger saying, "I've been an adoring fan of Dennis the Menace all my life. Don't failed me now!!!" (My club vest team colours are Dennis the Menace red & black bands) Needless to say, I ran the rest of the way, God Bless Her (whoever she is)

[@AnthonyLock92]

Hey guys, just a few comments from a relatively novis runner but experienced cyclist. 1. I would say for ultras or any races 4 hours + carb loading is equally as important if not more than for shorter stuff. 2. For me the easiest way for me to top up in the days leading is carbs in bottles. Just having more at meal time doesn't actually help as much as you may think. Your body is only able to absorb so much in one sitting and so will just pass the rest through. So little and often, thus carbs in bottles! Bonus keeps you more hydrated. 3. Fueling during training and racing. I am amazed by how little runners take on during runs. While on the bike I am aiming for close to 100g of carbs/hour. That is 4-5 gels an hour if just using gels. I understand that it is harder to consume while running than cycling, but it's a skill you can learn. In cycling hitting the wall is called bonking and it's an awful feeling, every cyclist has been through it and then after it will do everything they can to avoid it happening again. I am a bit shocked that it just accepted in the running world rather than addressing it. 4. Even if it's not carb loading per say, fueling training is absolutely everything. If you have a long run the next day you don't need to carb load but having a bit more the day before definitely helps and obviously a good meal ideally 2-4 hours before the run. And if people want to use running to aid weight loss the runs should still be fuelled probably it's the other days around it that needs to be in the carb deficit. I would know I managed to lose 25+kg with the help of a sports nutritionist. Saying all of that still loved the pod and learnt a fair few things I didn't realise how early you could start carb loading!

[@ebutuoyYT]

Cycling is probably easier on the stomach, as the up and down motion of running can lead to more GI distress, especially if taking on large amounts of carbs, in my opinion.

[@chocolate_squiggle]

The term 'bonking' is also used in running, and it's not just an accepted thing, the title of this podcast itself is an attempt to discuss ways to mitigate it. Yes people could probably take on more than they realise but at the same time I think there's such a thing as overdoing it. Frankly, when I ran more, I used to be able to get up and go run a half marathon distance at a decent pace before breakfast, without taking anything with me at all (not even a drink). That was without any specific training or diet, just pure volume enabled me to build up to that. Of course everyone is different, runs at a different effort, has different requirements etc.

[@edithgruber2125]

I agree, running is much harder on the stomach. I've been a triathlete since the 1990s so I know both sports fairly well. On the bike, I can eat a lot more, including bars, bananas, dried fruits, gels, etc. getting up to 60-75 g carbs per hour in, but on the run, I can't take more than a gel every 40-45 min, i.e. 25 g carbs, plus a bit in liquid form, or I get sick. 35-40 g is the maximum per hour, about half of what I can take when riding. So in a longer triathlon, I would try to pre-fuel the run by eating more when I still tolerate it well. When I ride bike marathons in the Alps, 7-11 hours of race duration, I can eat anything, including noodle soup, cake, sandwiches, fresh fruits; my stomach is happy with it all. In a long run, I have to be very careful what I eat. The faster I run, the trickier it gets. If I race a marathon, I only tolerate gels and hydro gels in the second half. Liquids only for 10k pace and faster. I looked into what research had to say about it. They don't normally study GI symptoms per se, but as a by-product of studying the benefits of higher carb intake during endurance exercise, numerous studies found negative impacts for runners and triathletes but less for cyclists, e.g. a higher incidence of fecal occult blood after competitions, which means that the GI tract experiences more trauma because of running. TL;DR: running is harder on the GI tract and race fuelling is highly individual. Everyone has to find out what and how much they can tolerate. You can improve your fuelling with training but there are much tighter limits to that than in cycling. I've been trying out different things for over 15 years and I still can't take much more in the marathon than at the beginning.

[@bbjunkie]

Regarding when “hitting the wall” the delay on how long it takes after taking on nutrition, my wife is T1 diabetic, monitoring blood glucose closely when it’s very low and you take on “fast” carbs (honey, lucozade etc) it can be 10-15 minutes before it registers as an increase in blood glucose. It helps a little to swirl the drink around your mouth as the sugars are absorbed quicker through the gums and soft tissue of the mouth. Gels etc are slower acting so not ideal if you get to the “wall” but good for slower release afterwards.

[@jagodadyga9040]

I've tried carb loading this year during my first trial race (and the second race in my life as I started running more seriously in the beginning of this year). It was a 25km race with a 1000m of elevation. Two days before the race, I consumed 10g of carbs per 1kg of body weight, and during the race I've sticked to the plan of consuming 70g of carbs per hour. All this planning really paid off, because I felt strong all the way through the race and finished it at 2h47min. that was beyond any of my expectation!

[@gyularadi3048]

My motto is: "Not a competer, but a completer!" So, You can guess it's for the my kind of back of the pack ultra type.

[@elliotc715]

My running motto lately has been "You can do it even when it's hard." I've found it helps me to acknowledge that what I'm doing isn't easy, but that doesn't mean that I can't do it.

[@ninoadan8977]

love this, thank you. i'll keep this in mind when i'm going mental on long run

[@vahurkrouverk4257]

Did my first HM today, did not much carb loading, just some additional amont of raisins. During run had gels, used -5% split strategy to cover first 15 k under lactate threshold, calculated by Garmin and for last 6k went all out. Worked great, finished strong and beat my A target. Garmin daily suggestions and data was great help in achieving this!

[@Eleanor_Runner_102]

So sorry to hear about your calf injury Andy. It's so tough and I really empathise -I've been off for four weeks with IT band issues which is the longest I've not run and I'm climbing the walls. But - a solution for the down and sad moments. Rather than race, I've been volunteering at all of the races I would have been doing. This keeps me in the community but also a chance to give back - something when I'm too busy with training I don't have time to do. Best of luck with the healing process - sending you strong calf vibes.

[@lazzaboyman8003]

I’m a fan of Jens Voigt (ex-pro cyclist) whose moto was “shut up legs”!

[@AndrewBush_XK]

I experienced a small wobble in my last, warm and hilly half. Suddenly was really scared I’d be the guy running like Bambi. Mantra is usually “smile if you want to go faster”…. Changed it to “smile” 😁

[@michelleharnett1351]

With regards to wobbles/losing focus - that's where I find caffeine really helps me. Everything still hurts, I'm knackered etc, but I have the focus to push on regardless.

[@livewire1957239]

I've come to love my caffeine gels! Whenever I lose hope and faith in myself in a race, pop one of those things and the clouds part, angels sing, and all is well again! I deliberately abstain from caffeine for two weeks before any major race to make sure they work their best (quite a sacrifice because I LOVE my morning cuppa, but I love having a good race more 😀 ).

[@SteveSalisbury]

Came here for some banter; a lot of very interesting science around the carb loading

[@runningchannel]

Glad you enjoyed it!

[@ansettaustralia]

I ran my first half marathon on this weekend. Not a race, just me legging it down the foreshore trying not to die. I made sure to eat a solid meal beforehand and had a gel at 10k. Actually eating something changed my life for my long runs. Can’t ignore the fuel for the tank!

[@Smurchdog]

Sorry to hear you’re injured, Andy. I can hear the emotion in your voice, and though it’s hard for te rest of us it must be even harder for an exceptionally motivated ex-pro. I’ve only got respect and admiration for you and what you’ve had (I imagine) to do to move from pro to finding another purpose. After you’ve sat with the disappointment and frustration for a bit, I hope you can see the next couple of weeks as an opportunity to be kind to yourself. All the best for a speedy recovery.

[@EugeneKee]

Perfect episode for me as I'm preparing for the Sydney marathon this coming Sunday! Thanks

[@Snerunseasy]

Great show I enjoyed it. 6 weeks to my goal marathon, Cape Town marathon (another candidate for world major). Thanks guys.

[@somesshbahuguna9620]

Rekindling my interest in running after 2 years. Glad to see my favourite channels are doing good. Will start running again soon. ❤

[@AM09286]

Watching this as carb load for the Surrey half tomorrow 😂

[@runningchannel]

Good luck!! How are you feeling?

[@danabc322]

I’m doing the same, but for the Great North Run!

[@meridionreftaghn3971]

A fully charged glycogen battery lasts for 90 minutes of zone 4 and about 180 minutes in zone 3. So I never thought about supplementing on a HM, mainly b/c I don't do well with eating during a race. If you're adapted to ketosis you can even run pretty much indefinitely without preloaded carbs. The longest I personally ran was 34 km without any nutrition on that day (ate normally the day before though) or while running, just to train my metabolism to use fat while in performance mode. It's not really some agenda thing for me, I just can't for the love of god keep stuff down when I'm running =(

[@S9999Frank]

From cycling my experience is that running out of glycogen does not need to be that painful like you say. I can keep going surely, but the feeling is like I am going on an empty tank, and can only go relatively low intensity/1 gear feeling. No acceleration is possible in such a state, so the best thing is to stay as far away from ketosis as possible in a race. I did a few marathons in my youth, always ate well before, but struggled to put in much food or water during the run. Every time I had a horrible last 10-12kms. If only I was as smart then as I am now, or as fit now as I was then :-) How big the glycogen store is is also individual, and it is believed that the amount stored will increase in well trained athletes.

[@Ismael-m7b]

Hello running channel! Im doing a 5k race on the 12th of October of this year for cancer patients in my area. And i want to get under 20 minutes but i just wanted to share this with you guys. I have been training since the 12th of july my current PB is 21:08. And I will update you guys what time I will get in one of your new videos. Or when I finish my race, whichever comes first, I've been getting up at 6:00AM to then run at 8:000AM.

[@nikoscoulson]

I completely empathise with Andy. I have my 100k ultra on Saturday and I managed to twinge/pull my calf yesterday 😢. It’s a touch and go how I’ll do. I’m icing and getting through arnica like you wouldn’t believe.

[@silvermandavid]

To fend off "the wall" whether in training or race day, I just think fueling is key. Taking a gel every 5k works for me to keep my glycogen levels from depleting. If you keep taking on fuel regularly from the beginning, you just never get that low.

[@matthewcreelman1347]

There’s some research out there that suggests protein loading is just as or more effective than carb loading. Since the body converts excess protein into carbs, it makes a lot of intuitive sense. You get the benefits of protein for tissue repair and synthesis, and then the benefits of carbs for maximizing your glycogen stores.

[@tonydavis3796]

I’m training on a keto diet and am running the Sydney marathon this weekend. Following Prof Noakes advice, I won’t have any breakfast and then consume just 20g carbs per hour of running. Will see how it goes!

[@cartwrightbrett13]

Wow! Good luck

[@ForzaOwnz]

Commenting to ask you about it after the weekend

[@ForzaOwnz]

How did you go Tony?

[@tonydavis3796]

@@ForzaOwnz It went exactly to plan! On a ketogenic diet (close to carnivore) I went into the marathon carb depleted and in ketosis. Had no breakfast on the day and consumed 3 gels through the marathon drinking mostly water and 1 cup of energy drink in the later stages (didn't feel like eating another gel). Felt great, although the legs suffered through the last 3 kms. And Sydney is a tough course with a long hill just after 40 km to test the legs. Anyway, at 51 years of age I finished in 4h 16 min, which was right on plan, as I was using the marathon as an 'easy' long training run for the Blackall 50 in October.

[@KK-lg8uz]

How did it compare to previous marathons you’ve run on a high carb diet?

[@brjones43]

Remember, everyone is not as fast as you are. You should go by time

[@gordonkeane]

I'm running GNR tomorrow and Loch Ness Marathon in 3 weeks. According to my calculations I need 63 pints of IPA Lager to get my 10g per kg. I'll give it a good go!

[@johnward654]

Hehehe

[@bendigeidfranemmanueljones5694]

See you at Loch ness

[@gordonkeane]

@@bendigeidfranemmanueljones5694 looking forward to it

[@kevinodonovan1593]

Carb loading - I'd have a little extra the evening before a long run, sometimes a bowl of cereal (Crunchy nut, other cereals available 😉) and yoghurt and breakfast biscuits (Belvita usually) and a diluted orange drink. For marathon on Sunday would start loading Wed or Thursday latest. For half a day or 2 before. Only use gels for marathons and a few times on long runs in last few weeks to get used to them again. Looking at trying electrolytes and see how they go

[@rjstewart]

I’m 53 and started running last year. I’ve done a couple 5k races (around 35 min) so I did something crazy and signed up for a 1/2 Marathon in Toronto on October 20th. I’m up to 14K for my longest run with 16K planned this weekend. I’m determined to just finish under the 3:30 cut off but you guys have me terrified now 😂😂😂

[@michaelmulligan0]

Someone who is doing a 1:55 half may not need to carb load but someone doing 2:55 may It’s a long time

[@ap80shg]

I'm happily carb loading and I'm not even running because I've got blisters from my first run back on my half training plan

[@runningchannel]

Oh no! Do you know what was the cause of them?

[@markconnelly4009]

Use arnica cream on your blisters it’s helped many runners recover quicker and far less painful without using medication. Home b*rains sell it

[@boltgunvids]

Never really run much but started off last week did a 5k felt good so did a 10k felt good to so did a 15k the day after still felt good I’m averaging 6mins/k I’m 32 I’ve signed up to a half marathon in November and a marathon In April .

[@the_different_dad9943]

I love using the Maurten carb drinks in training. And for the really long runs a gel every 30 mins. With the carb drink and electrolyte drink. Either side of my running vest.

[@leilasquire88]

My sisters running mantra is “halfway through I realise I’m having fun” though I’m not sure she’s saying that at the end of the half marathon. I just love she is always looking for the fun bit of the run

[@renewulf1176]

Im a little bit scared of tomorrow. I try to attend my first marathon. Im a slow runner, i dont aim for a time. I probably will achive something between 5:20-6 hours. My training was not perfect, i did run one 34km run, it went well. But i had a immense amount of stress the past few days, my sleep was not good and sadly because of the stress i wasnt able to do a prober carb load. I still hope that something just pulls me over the finish line 🎉

[@runningchannel]

Good luck!! You’ll do so well! It’s such an incredible achievement 🎉

[@renewulf1176]

@@runningchannel Thanks! I finished in 5:13! And my mantra was “its hard but we can do hard things” ! Thanks for your channel ☺️

[@samanthajenkins2399]

In the summer, I run fasted -zero calories for 19-21 hours. I wonder if this helps me to preserve carbohydrates? I found I have to do this since where I live its very humid and the minimum daily temperature is 30 deg C. The Sun during the daylight hours is like 10 cm from the surface of the ground, or feels like it ... I never eat sugar in any form, except fruit.

[@S9999Frank]

Why would you say you never eat sugar, then next sentence I eat fruit ? Fruit-sugar has an ever higher glycemic index than sugar, so it gets taken up in your body faster than sugar. If you fast but have enough fat stored, your body will probably manage to fill up your glycogen stores aka what you call your carbohydrates. So your fuel tank can be full even if fasted.

[@RatelHBadger]

Keep it simple (he says, before posting an essay) I train on an almost empty stomach (a banana per 10km, half an hour before I set off), a preworkout shake (caffiene, beta alanine, creatine mix) a berocca multivitamin in water and a BCAA/electrolyte mix as my pre run "energy" cocktail. Then I take an electrolyte gel every 30minutes (regardless if thats 5k or less). So a "long run of say 15k" I might take 2 gels (5k,10k to get me to the end) and hope I finish running about 90mins. Anything longer than 15k/90mins long run I'll add 2 slices of peanut butter toast. As for before a race, the night before make sure you have MORE carbs with dinner, or have 2 sittings. Say, lasagne for 5pm dinner and a bowl of macaroni cheese at 7pm (with a banana per 10k and a magnesium/b vitamin supplement as well).

[@jameswoodbridge668]

I've never run more than 15km so kudos to all that ran the half... but... 27C? Laughing from Australia :)

[@willdallas53]

For people wondering how hot this “super hot” half marathon was in freedom units. It was 81 degrees. A nice cool spring day in the states.

[@kenhoye2479]

I am a qualified sports massage therapist but I've never worked in a "parlour" or done the "rope thing". maybe I should retrtain? 🤔 I look forward to hearing if there is a noticable difference! and as Andy said if you haven't had one before probably best to do it a few days before the event.

[@paullewis2553]

I thought that was the two of you standing in front of me on the start line in wave C :-)

[@isabellab7093]

perfect timing for my half tomorrow!

[@runningchannel]

Good luck! Which one are you running??

[@FarmerDan92]

Woking Half by any chance?

[@AM09286]

@@FarmerDan92im doing that tomorrow too!

[@sivabala5232]

Very interesting show. Enjoyed it very much.

[@runningchannel]

Good! 😁

[@davidpinner5819]

Love listening to this when I run as the banter is brilliant but every week you say the best part of the podcast is readers questions and you proceed to answer 1 maybe 2 max, can we do a podcast where you answer more questions?

[@guywarner8391]

Brilliant podcast, so helpful and useful - the carb loading stuff is going to be written down! I'm with Andy on swapping shoes for long runs - sorry 😬 But I don't put socks and shoes on like a serial killer though....

[@Pastor_Madeline]

I am planning to walk a marathon length route - not run. Does the nutrition advice change at all? Do I need just as many carbs? I have been keeping my glucose load under a certain amount on normal days.

[@nextphasetkd]

It should be termed "cooling up" and "warming down" as that reflects the relevant temperature changes. Make it so!

[@jandre78]

“On that happy note” 😂 Another great show and very informative

[@Criss11fr]

I do intermittent fasting which enables the fat burning system. I was wondering the effect of this on the need for fat burning.

[@livewire1957239]

From what I've read, intermittent fasting, as well as doing the occasional "fasted long run", MIGHT contribute to your body being better at burning fat for energy and therefore will help you in races where you are running mostly in zone 2. But there seems to have been little actual research on it. Greg McMillan got some flack for suggesting doing fasted long runs once a month but I generally trust him when it comes to running advice.

[@Aeronwor]

Not quite a motto, but it has got me through the rough parts of a few triathlons and long runs: "But those who wait on the LORD Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint."

[@hermeticallysealed]

i had a dream before my first marathon that my playlist had been replaced with whale sounds so that's what i wrote on my arm been my motto ever since

[@runningchannel]

That’s a great story!!

[@nedludd3641]

Great North Run tomorrow, eeeeeeeps! Heavy rain forecast

[@danabc322]

Just showers now, I think! At least it’s not going to be as hot as last year

[@phillipaaldridge5048]

Shocks me that you aren't aware of the comic genius that is 'the Aussie's presenting the last leg. Adam Hill is great! And, he has a very good point. Team GB has been amazing at the paralympics.

[@fredrikostling3376]

darn, now I'm considering signing up for Malaga half marathon 😅

[@liamdunn7444]

Ask Andy what his watch calls it - warm down or cool down? Is the half in October the Bournemouth running festival? I’m currently in week 7 of my Garmin training plan (they call it a cool down)😂

[@runningchannel]

Hahaha thanks for the research! 😂

[@IssieAndLife]

My motto is a bit crap but it’s become “This is hard and I can do hard things” :’)

[@lukewood6709]

Stress fracture... That's my reason 😢 god I miss running

[@RossNixon]

Depends how bad. I just ran much shorter and much slower with mine - because I didn't want to break my streak. It came right.

[@lukewood6709]

@@RossNixon I'm 5 weeks with it and can't walk without loads of pain 😢

[@L00PYDRAG0N]

@runningchannel I have one myth that can be put to rest forever. Warm down or Cool down.... Andy you like Garmin. How do you like their workout builder? Correct me if I'm wrong but I'm sure it's warm up, run, recovery, rest and Cool down. Sorry Andy 😂

[@ryanlijertwood6251]

27 sounds pretty solid for a PB in my neck of the woods 😢

[@nedludd3641]

The organisers have scheduled The Big Half and The Great North Run next year on the same day, 7th September 2025. Which is a real shame. If you are lucky enough to win a ballot place in the GNR you will be forced to choose. :(((

[@suegersh]

I think TRC should come down to run Barry Island parkrun with Vale Runners !

[@trjozsef]

Theorycrafting: if I were to drink alcoholfree beer that would be a net 250-270 kCal per litre of pure carbs.

[@cbruceee4765]

Anyone know what the books behind Sarah are? I know born to run and run brittan but the others I dont recognise

[@Bwebber99]

Motto, “pain is temporary the result stands forever.” I take a gel every 5-6 km in a race for 10km to a marathon. Carb load with a pizza and garlic bread day before which all helped for my 10km PB but strava says its short so doesn’t count as a 10km PB

[@RossNixon]

Export the GPX from Strava ASAP before you get comments and kudos. Edit the start or end coordinates (just use NotePad) to increase the length. Delete from Strava and re-upload. May need several versions to get it close to correct. Possibly need to change the start time slightly so Strava doesn't think you are putting in a duplicate.

[@Bwebber99]

@@RossNixon i should try that with a 5km run as a future practice

[@annekafrench7120]

Interesting topic. I ran a Marathon 4 weeks ago, Thames path so not an idea course as it wasn’t closed, but I did a 2 day carb load, well increase. I’d had it by mile 20. Saturday just gone I had a 23 mile workout (Another marathon in 4 weeks), going for sub 3 and it was split up so 15 miles was at MP. I felt great, strong, legs were fine etc and absolutely fine yesterday. I didn’t carb load for this, I did have a big bar of chore night before 🤣 However, I decided to take 40g carb gels rather than the standard 25g… Could this make that difference in not hitting the wall, tired achy legs? …

[@yonatan1myers]

I only just saw this. There is a VHS tape behind Sara. What is that about?

[@kathrynhilder9609]

Enjoyed the carb loading chat. 😊 My motto for when it gets hard on the long run or in an ultra and you have to dig deep... "just get it done".

[@suegersh]

We also hill train on the Gavin and Stacey hill if you fancy that?

[@fulaabalaaba]

I feel personally attacked when you said I shouldn't carb load 3 days before every long run. I can and I will!

[@runningchannel]

Hahahaha

[@silvermandavid]

2.5 kg of uncooked dry rice or cooked rice? I couldn't imagine the former much less the latter.

[@runningchannel]

The former!!

[@ebutuoyYT]

The office USA harmed the perception of carb loading 😂

[@braddugard1354]

My motto is simply "Do Hard Things."

[@cartwrightbrett13]

Does it make a difference if you start carb loading 5 or 6 days out from a marathon as it is hard to consume a lot of food over 3 days?

[@JFF-space]

September 23rd, What a great coincidence 😊 It's my birthday. Will you guys ship to India?

[@lolalacey1377]

Ooh, dish! Which half are you doing in October?? If you say Oxford, I WILL DIE!

[@HannahDonnelly-iz9dx]

So you’re going to have hats up for merch? But where are the Run.Improve.Repeat sweatshirts?? I asked about this months ago and was told they were coming…?!

[@everydaystreakrunners3278]

My motto, the faster you run, the faster you’re done! I’m not anywhere near a fast runner. Haha!

[@adamnichols3506]

Just toast in the morning. The night before a burger and fries

[@jameseden9380]

This relationship has become parasocial and im now 100% banter addicted.

[@wavey_95]

Jokes on me, I tried to carb load before my first HM and ended up yacking my breakfast up from nerves before the race even started 😅

[@faithmacdonald2292]

Training motto: "it doesnt have to be perfect, it just has to be done" Race motto: "fake it till you make it"😅

[@nickkeable9993]

Get fat adapted - for non-elites is probably healthier to develop some metabolic flexibility and not pump yourself full of sugars. I have used gels on runs/rides but avoid them in training to develop my fat adaptations.

[@kevinabate6056]

Been awhile. Politics is a little saucy in Texas atm. Got our own little Starmer to snuff. Big time cramp on my sty.

[@kevinabate6056]

So I'm back down in Houston where I lived before I started running and it took me a minute to get my confidence back, but it's all the same and entirely less intimidating to get around, since I've done the mileage, on technical terrain, at elevation, and when I lived here before I felt a bit pigeonholed into a tired, lazy existence. It isn't that bad anymore. I'm older and wiser and know what to expect. My muscles are starting to wake up a bit now that I've been around and started poking around to find what places have less psychological resistance than others (like the neighborhood where my dad used to have a house, for one). I can start gently folding in some silly little energy drinks soon, but I had to keep my composure about the "Starmer before the election thing" first.

[@Aeronwor]

I carb load regardless of training load or races, just for the fun of it. 😂🍩

[@ascarby]

If you're keto adapted you don't need any carbs for distance running. Plenty of people do this, with great success. Ketones provide a very efficient fuel for long runs.

[@MNP208]

No thanks. I don’t want heart disease in the future. 🫤

[@bocameron4507]

Agree I do plenty long races Keto adapted

[@ascarby]

@@MNP208 it's a natural physiological state and the heart actually prefers and runs more efficiently on ketones.

[@eliaspirig1640]

If you want to have wors performance go for keto… Keto adapted is not topping up your performance rather so make best out of the worst :)

[@bocameron4507]

@@eliaspirig1640 have you tried both? Or you tried one and accusing the other……I’ve done both Keto is far better

[@emillsommer-kt4mb]

running is tough, but so am i.

[@Matthijs_D]

No I'm not, eating 2 pizzas every day for a week before a 5k is exactly what I need.

[@markbowen3700]

Mini pork pies, food of Ultra kings 🙂

[@ulfeliasson5413]

When you hit the wall, like really hard, a bag of potato chips will make you feel like you are in Nirvana. problem is, you need to find a store nearby...

[@joedurantguitar1447]

Spent the last week carb loading for a 10k..... oh...

[@adamjurilj4109]

5:05 pace that so fast for hm😂

[@clareevans8516]

Motto: don't know if I've used this in a race but it can definitely relate to running "Start where you are. Use what you have. Do what you can." (It's a quote from Arthur Ashe)

[@hermeticallysealed]

andy turns up with 2kg rice cake

[@runningchannel]

😂😂😂

[@petetong3166]

No one cares, work harder - Cameron Hanes

[@robertjansen6019]

Warm = add heat. Cool = remove heat. Running warms the body to lower the rate of cooling, therefore it's warm down.

[@youraveragelatino1089]

Don’t even know what this guy is on. You need to carb load for long endurance sports. Anything over an hour, carb up so you have energy. This other guy that was disagreeing with carb loading doesn’t know anything. High efforts you need to eat carbs. Simple

[@KK-lg8uz]

Cyclists might have the worst diet out of all endurance athletes 😂

[@magicf7076]

Full shit to advise unhealthy carbloading. It’s useless if you eat enough, a lot of, meat and fat.

[@jamesprice5486]

moto for the runners I train for marathons,,,, "your not going to die and your not going to get pregnant"...

[@runningchannel]

Slightly confused 😅

[@jamesprice5486]

@@runningchannel haha runnings hard yes but suck it up coz its not as bad as getting pregnant and your not going to die, ,,,

[@RossNixon]

Depends who you meet along the way. 😂

[@mjokffsgfjs]

Sarah having her mouth wide open on thumbnails as usual.

[@markfinlay422]

Become fat adapted. You don't need carbs to run. You don't need carbs in your life at all. Definitely avoid all the simple crap carbs. I've ran a 42 mile ultra on just water.

[@aliasgharkhoyee9501]

Underrated advice. It's easy to get fat adapted if you do it gradually. Then your life becomes simpler.

[@livewire1957239]

I think their statement stands: that it's very personal and everyone needs to try what works for them. Some people might be able to get their caloric requirements on a run from fat, but it's not for everyone. And physiologically, it's just impossible to do harder efforts just from fat, from what I've read. So an ultra at lower intensity (like Andy also alluded to), yes. Faster races where you're going into heart rate zone 3 and above, probably not -- you're going to need faster energy sources.