[Alkanyadela]

I was wondering if anyone has had success with running while on this program? I am having a terrible time getting my energy. I was running 5 miles, 3 times a week. Now, I can barely run 3, and at a much slower pace. I ran a 5k last week (day3), and had to walk in the last mile.

I'm making an effort to get my strength training in, and it seems to be helping. I didn't have a problem on this morning's run (I'm on day 12). My pace is not where it should be, but better than last week.

[Xodvbooj]

Patty - Yes I run some --- I was running two miles 4 times a week, with intentions of increasing to a goal of 4 miles a day (my partner runs 4 miles a day). I did this along with my other exercise - weights which I love!

I had to stop increasing the miles - I can still run 1.5 miles a day now easily, but it was a struggle - and it got better when I increased carbs (On days I run, I eat up to 75 carbs a day). I had noticed a drastic change in my running routine when I started low carbing and still am not where I want to be.

My weight training, however, is extraordinary since low carbing. I increase weights on a monthly basis and am working out much more!

I really don't have any answers. But I found this article on the Atkins web site which might help develop your routine.

"As a runner, I'm used to carb loading before competitive events. Will following the Atkins Nutritional Approach impact my endurance?

It is a misconception that carb-loading is the best way to prepare yourself for endurance exercise. Although an overabundance of carbs might give you an initial burst of energy, that surge can then lead to a sharp drop in your blood sugar—resulting in fatigue—later in your workout. This isn't to say that you should eliminate carbs from your diet, but endurance athletes will do better by consuming moderate amounts of nutrient-dense, unrefined carbohydrates, found in foods such as kale, spinach and broccoli, to ensure stable blood sugar throughout a workout.

A 1994 study of well-trained cyclists demonstrated the principle that a controlled carb diet contributes to improved endurance. Subjects on a 7 percent carbohydrate diet were able to pedal nearly twice as long as those whose diet consisted of 74 percent carbs.

If you are contemplating switching to a lower-carb eating plan, do so during training, never right before a race. It should take your body about two weeks to adjust, so don't worry if you don.t experience extra energy immediately. The amount of carbohydrate you should consume also relates to your percentage of body fat. If you are overweight, stay on the lowest level of carb consumption that suits your needs while still allowing you to lose weight. On the other hand, if your weight is normal, simply stick to vegetables, whole grains, berries and other fruits low in sugar and other healthful complex carbs, avoiding junk foods and refined sugar."

Bolding added by me. Thought this information was relevant.

[HaremShaih]

Thanks, so much!

[XarokLasa]

great! i have been much slower too, guess i'll have to up my carbs slightly.

[Attaniuri]

I defintely don't have the endurance I had pre-Atkins. But there is a caveat to this statement. I was running distances (training for Chicago Marathon) but after my 15 mile run in Mid July I pretty much stopped running. This was due to heat not Atkins as I wasn't doing Atkins at that time. I really haven't gotten back to running yet and the few times I've tried it was miserable. I do walk briskly (12 min/miles) for over 3 miles every day.

I'm pretty confused about what fuels a workout. Common science says that your body will burn the most available fuel sources first. That would be glycogen which is derived from carbs and stored in your muscles. The key is that your muscles can only store so much. Once the stores are depleted, your body turns to either muscle or fat if you dont ingest more readily available carbs. Endurance athletes will start taking in high carb supplements such as gu within 30 minutes of starting their workout and usually continue to do so every 45 minutes or so for the duration. But keep in mind that a lot of endurance athletes don't have much in the way of body fat and they don't want to use muscle tissue. So how does this information apply to people who have ample stores of fat to fuel their workouts? And why do so many of us feel we don't have the same endurance. If our body switches to burning fat as fuel, shouldn't we see little differance? And yet I hear this time and again.

I have continued to cycle throughout the summer. On Mondays the group I train with usually does about 2 hrs of riding. I typically bonk at about the 90 minute mark. I don't know if this is because my carb intake is lower or I've lost strength and endurance from not running and weight training like I used to or a combination of both. I'm beginning to think that on days when I'll be out there for more than an hour, I'll start using gu's and sports drinks. I'll more than burn it off during the workout so it shouldn't bump me out of ketosis.

I don't know. I see info on both sides of this argument and each is adamant that they are right.

[Inenuedbabnor]

Monique, thanks for your input. Even tho you're doing less than what you used to, you are still doing a lot.

Another thing I'm finding is that on some days I'll have a lot of energy, but on others, I'm blah. I'm on day 12. Yesterday, I got up on time for a 3-mile run, plus a short strength workout. I planned to do the same today, but just couldn't get out of bed. I even went to bed early last night.

I'm still waiting for all that energy they say will come.

[Jalieteplalry]

By cracky, when I was a youngster I did an Aktins style menu and ran. I lost 70 pounds in five months. And I got fit. I think the weight will be pouring off you if you run. By all means have at it. When I get my weight down enough I might graduate from walking to running again.

Good Luck!

[gDGwm8BC]

Teuthis, that's just what I'm hoping for :wink: I don't have much weight to lose, but my bodyfat% is high.

I started running a little over a year ago. There's a run/walk program on coolrunning.com called Couch to 5K. It takes you from couch potato to running 3miles, 3x a week in 9 weeks. It's great for newbies, or those going back to running.

[Grarypealumma]

Thanks for the coolrunning.com link I started yesterday and i love it.I will be amazed if i can run 3 miles w/o stopping in 9 weeks but we will see............

[snislarne]

Good luck with it, Steve! Let me know how you do.

[violetgorman]

Hey guys,
I love coolrunning.com. I've been all over that board for over a year now (also as Effie, in case you see me there!). In the past few months, I haven't been posting much, since I hadn't been running much. Now I think I'm back in the groove. I did a 5 mile race yesterday, and finished well under my goal time. I wanted to beat 1 hour, and I finished in 52:47 -- a 10:34 pace. My first 3 miles were right on an 11:10/mile pace. Then, at about mile 3, I decided that I wanted to beat a pack of runners up ahead of me. I picked up the pace and did mile 3 in 10 minutes. Then at mile 4, I saw my cousin's boyfriend (his first race ever), and I knew that I HAD to beat him too. I ran the last mile in about 9 minutes! I was dying, but I managed to beat him by a hair. We were really battling it out for the win for the whole last 1/2 mile. What a great feeling! It's definitely more efficient to run a 9 minute mile than an 11 minute mile, but I never feel like I had the strength/energy/motivation to run that fast. It's amazing what a little competition can do!

And now I should make this post relevant to Patty's question The day before the race, I had popcorn at the movies then pizza for supper. I also had a huge oatmeal raisin cookie. The morning of the run, I had one slice of lower carb toast (6g carbs) with peanut butter. I definitely did not have a problem with energy. The last 5 mile race I did was the first weekend after I started Atkins. My time was 58:16, an 11:39 pace (more than a minute slower). I felt like crap the whole time and puked an hour after the race was done. I'm sure this was due to Induction, and now my body is more adjusted to what I'm eating. However, I definitely think that adding carbs the day before a run helps, though I'm not saying that runners should eat pizza and cookies either

[Gubocang]

Congratulations Effie! thumb

Good info, too, about energy. Thanx.

unc_horse (who wants to start running and likes coolrunning.com too, especially for newbies!)

[Mjxhnapi]

That does it,i am gonna enter a race soon so I can eat pizza.(LOL)I miss pizza SOOOOOOOOOOOO much!!!

[phenterminediett]

Effie, I've seen your name on the boards there and wondered if your were the same person I use the same name there as well. Anyone posting about atkins gets bashed on that site, which is what brought me here.

Congrats on your race! And, especially, thanks for your input. I ate a slice of pizza with the intention of running this morning, but I didn't get up! (With 3 kids, the only time I can run is at 5AM).

I did sign up for a 5k on New Year's Day, so I better get my but out the door again!

I'm so glad to hear that there is running after Atkins!

[Gromiaaborn]

To keep things fair, I must post that I had the WORST run this morning. I don't know if it was the cold, or the hills, or low energy, or all of the above. I just moved this past July, so I'm not that familiar with all the neighborhoods around my house yet. On north side, there's a main road with absolutely no shoulder and no sidewalks. On the south side, there's a real hilly neighborhood which I ran this morning. It felt more like a hike than a run (I walked about 2/3rds of the entire run, it was that hilly). On the west side, it's fairly flat, but it's all really narrow streets in a bad neighborhood. On the east side is a river, but not with a path to run along, and I'd have to run on a hilly road with no shoulder to get there. Excuses, Excuses! I know

Yesterday I ate just under 20g of carbs. I didn't eat anything before my run this morning. I did have the carbs on Saturday, plus more on Sunday. I think there were probably enough carbs in my system from the weekend that I should have had plenty of energy stored up. Does anyone know how long it takes for the carbs in your system to burn up? I thought it was 2-3 days, which is why the Atkins Flu happens on day 2-4 of Induction. There's too many factors at play here as to why I had a bad run. I'll just keep experimenting until I find out the perfect combination!

[Avgustslim]

I didnt' eat anything special last night, but planned for a 4-mile run this morning (at least 3).

I drank an Atkins shake, then went out. My 4 miles turned into 5, which turned into 6, which almost went to 7! I started seeing kids waiting for school busses and realized that I had to get home to get the kids up!

Anyway, my pace was slow (averaged about 11:30 per mile), but I felt like I could go forever! I haven't had such a good run in a long time.

[elects]

Holy crap! That's awesome! I haven't had a run like that in a long time. Nowadays it's "Maybe I'll turn around now. Maybe now. Ok, Now!" I'm scheduled for a 6-7 mile long run this coming weekend. I hope I can pull it off. Was your Atkins shake one of the pre-canned ones, or the kind you make from a powder? I have a few of the pre-canned ones in the fridge at home. Maybe I'll try one before my next run.

Thanks for the info and congrats again your kick-ass run!

[RIjdrVs3]

Effie, I think it was mainly your hilly course.If worse comes to worse you may have to drive to a good running location.Good luck!

[Ubgvuncd]

It was a pre-made shake. I'm not sure if that was the key or not - I'll see with the next run. I haven't run that far since early summer. I'm wondering if the high-protein helps?

We know how it goes, good days and bad days.

Steve, how are you doing on the c-2-5k?

[Les Allen]

I'm currently on week 2, which seems too easy.But i'm sure it will be killing me before I know it as it progresses.I never have considered myself a runner before but I am really enjoying it.