I had 9km cardio today ^^. Part walking, part running. By the end of summer I'm planning to be able to run 10-20 km with ease. Just having my doubts that low carb diet is not optimal for run training... It's great and fast way to lose some weight at first but longer runs seem to require some carbs (for what I've read from internet). Any advice on that Torben? Are carbs absolutely necessary?
sorry mate just read that now.
yeah carbs are necessary- in the long run. if your primary goal is to loose fat- do low carb. if your primary goal is to get better in running, you will need those carbs at some point.
I am not sure about your status atm, but here is what you might want to try:
do one month of high volume but easy running, always staying in your "steady state", which is the running speed where you do not use more O2 then your system can provide.
remember: rule of thumb is that you start burning fat after at least 30min of continuous movement.
also, training should start with a high volume phase. so these things go hand in hand very well : )
the carbs you do eat, you should in the meal after your trainnig. this helps regeneration and makes sure that they will be used for gluconeogenesis (not sure about right terminology in english-the process of making new glycogene), and prevents the carbs from being turned into fat.
after that month you will have a feel if you are doing well or not.
if not, try not really doing a low carb diet, but instead haveing a part of the day where you eat less carbs. When i did running, i had a huge breakfeast, during the day then I ate mostly proteins and fats and only little carbs, and in the evening i had a few more then again.
it worked very well for me.
sry hope this is understandable, im very tired atm and not sure if i made myself clear.
gl and ask again if you like : )
