1

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Tired during long runs

Answered on August 19, 2014
Created September 27, 2012 at 1:40 AM

I have been doing Paleo now for about 45 days, with around 80-90% compliance. I have noticed when I do runs around 4 miles (around 33.5min) I have improved my times. Anything longer and I started to feel very weak and tired, especially when I get to around the 9 mile range. I never had this trouble before Paleo.

I have been having some fruit about 1 hour before I run, and thought it was that, but no help.

Any ideas? Also could I be having issues with not enough salt/electrolytes? I used to always drink a small glass of gatorade before my runs.

Workout wise I am in the gym doing weights or crossfit about 3-4 times a week, one short run and one long run. I also play ice hockey about 2 times a week.

Food wise I usually eat some proteing and an egg for breakfast, or coconut milk with fruit. Lunch is salad with some form of protein and a piece of fruit. Dinner is usually a meat and cooked veggies. I also usually have a snack of some nuts or vegetables.

Thanks for any advice

4147ff909047dad96c488821430a8731

(50)

on September 29, 2012
at 01:57 AM

I wonder if it's glycogen depletion? If you're eating a lot less carbs, your body may still be getting used to that. Keep in mind Mark Sisson's advice to "train low, race high" with regards to glycogen so that it may be a good thing to feel a little weak during training; it means your teaching your body to be more frugal with glycogen. Also watch how you feel at other parts of the day, if you notice any other signs of overtraining like grumpiness, difficulty falling asleep or waking up early, etc. If so give yourself a bit more rest.

2b16921919336494819fd2242b7abbd1

(5)

on September 28, 2012
at 10:19 PM

its a weak feeling in my muscles and that i just cant keep up. Its worse when I hit an uphill portion. My head is clear though. I am going to definetley try the fasting portion and hope its my body just doesnt like switching to more of a fat burning mode in the middle of a run.

211d4075d68b24cd0aa7ebfa94262bb9

on September 27, 2012
at 03:49 AM

Eat more carbs.

2b16921919336494819fd2242b7abbd1

(5)

on September 27, 2012
at 01:56 AM

I was wondering if I am not adapted to or not efficent at quickly burning fat for energy and I need to get some gels or fruit in during the longer runs.

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8 Answers

1
5a21b66ef8ee09eeb0a5cfaefcac7b4a

on September 27, 2012
at 02:24 AM

There is lots of info on paleo for athletes..give it a google..i know some people make their own goo with sweet potatoes, the sugar in the gatorade might be a problem but you will have to listen to your body to find the balance and it can take months to be fat burning over the long runs from what i understand..i know I need a bit of a kick after about 10k...good luck and stay the course!

0
F9638b939a6f85d67f60065677193cad

(4266)

on September 27, 2012
at 09:53 PM

Try this: Take a cup of bone broth or a teaspoon of salt about 15 minutes to one half hour before you go out to run. I forget where I read why this works, but I have tried it and it does work very well.

0
4147ff909047dad96c488821430a8731

on September 27, 2012
at 09:15 PM

  1. Try eating more fat in general, and especially several hours (say 3-18) before your run. If you are doing a morning run, for example, eat a couple Tbsp of coconut oil before bed.

  2. Try running fasted once in a while, this will help kick-start your fat-burning metabolism (at least it did for me). Expect it to be tough the first couple times if you're not used to it. Start with a shorter run, and maybe start with a first-thing-in-the-morning run, which you may be used to already.

  3. Definitely try increasing salt intake. If you're eating paleo I would worry more about too little salt than too much.

It might help if you clarify the weak/tired feeling, do you feel weak in your muscles? Your breathing? Your head?

2b16921919336494819fd2242b7abbd1

(5)

on September 28, 2012
at 10:19 PM

its a weak feeling in my muscles and that i just cant keep up. Its worse when I hit an uphill portion. My head is clear though. I am going to definetley try the fasting portion and hope its my body just doesnt like switching to more of a fat burning mode in the middle of a run.

4147ff909047dad96c488821430a8731

(50)

on September 29, 2012
at 01:57 AM

I wonder if it's glycogen depletion? If you're eating a lot less carbs, your body may still be getting used to that. Keep in mind Mark Sisson's advice to "train low, race high" with regards to glycogen so that it may be a good thing to feel a little weak during training; it means your teaching your body to be more frugal with glycogen. Also watch how you feel at other parts of the day, if you notice any other signs of overtraining like grumpiness, difficulty falling asleep or waking up early, etc. If so give yourself a bit more rest.

0
Fc6a9e07f6056d465573c8969d3a2ddd

(370)

on September 27, 2012
at 07:26 PM

My personal experience: it look a while to get adapted to the lower-carb diet. The "low-carb flu" as it affected my day-to-day life was over pretty quickly, but it was a couple of months before I felt good running again. Also, I have to make a conscious effort to eat more carbs. I wasn't trying to go low-carb in the beginning, but if I didn't remind myself to cook a sweet potato, it was easy to fill up on meat and veg.

I think there is a window of moderate carb intake that is not optimal for running. If your body gets adapted to low-carb or very-low-carb, then it makes sense that you can run easily on stored fat. And if you give your body plenty of carbs, you're fine too. Somewhere in the middle, you get the worst of both worlds. I've never been able to commit to ketosis--I'm too much of a foodie to limit my options to that extent--so I go the higher-carb route.

0
E8fbc8067e64d0994aa70171601e68fd

(297)

on September 27, 2012
at 08:42 AM

You'll do better if you get yourself fat-adapted.

You don't need to do any fasting (if you don't want to) to make this happen.

Just eat under 30g of carbs for 9 or 10 days straight. That's it. Preferably lots of saturated fat. You can use MCT oil for quick energy when you need it.

On the 10th evening, get a nice big load of carbs to reset your thyroid hormones and leptin. Lather, rinse, repeat...

0
B3173217a49b5b0116078775a17eb21d

(11488)

on September 27, 2012
at 08:24 AM

Me too <25g of carb a day. Run fasted up to 13 miles. No problems.

What you are probably experiencing is blood sugar swings from the fruit.

0
2336245491a87ee15d4fb8f8f8283909

(1173)

on September 27, 2012
at 08:19 AM

I train fasted (usually about 18 hours) and don't have a problem...sprints, 90 minute max intensity rides, 3-5 mile beach runs, kettlebells, free weights....It doesn't seem to matter. I've never bothered with carbs before training.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 27, 2012
at 01:45 AM

I actually feel stronger on long runs (7-10 miles @9:00 pace) than I did before, and weaker (Although I am faster) on the shorter runs (5K-8k @7:00 pace). I generally work out fasted. I wonder if your body is reacting to the sugar in the fruit that you are taking before your long run.

2b16921919336494819fd2242b7abbd1

(5)

on September 27, 2012
at 01:56 AM

I was wondering if I am not adapted to or not efficent at quickly burning fat for energy and I need to get some gels or fruit in during the longer runs.

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