Can you really get into running AND eat a low carb diet?

[seldomcontent]

How many here do this?

TIA!

[seldomcontent]

I'm asking because I'm thinking of starting running AND getting back on the lowcarb wagon. I'm 34 yo, chunky, and terribly out of shape.

I'd love to lose 20-30 lbs AND run a 5K one day.

How exactly should I begin? Can I do both at once?

TIA!

[gharkness]

Originally Posted by seldomcontent

I'm asking because I'm thinking of starting running AND getting back on the lowcarb wagon. I'm 34 yo, chunky, and terribly out of shape.

I'd love to lose 20-30 lbs AND run a 5K one day.

How exactly should I begin? Can I do both at once?

TIA!

Yes, you can do both at once. I certainly did. To get started, you need look no further than here:

Cool Running :: The Couch-to-5K Running Plan

This is a nice, easy program that will allow you to achieve your goal and AVOID injury. Trust me (as one who knows) you do not want to have to sideline your exercise program for two weeks while you recover from a pulled muscle - or worse.

[seldomcontent]

Thanks for the reply! Couch to 5K is what I was thinking of doing. How hard was it for you to start running while eating low carbs?

[skeeweeaka]

Hello I'm currently doing the C25K Program.... I am starting week five tomorrow... I started out on Atkins but didn't have enough energy to run so switched to South Beach and have more energy now... We have a very supportive thread at coolrunning.com the Newbie Cafe thread...come join us...

TJ

[skeeweeaka]

Hello I'm currently doing the C25K Program.... I am starting week five tomorrow... I started out on Atkins but didn't have enough energy to run so switched to South Beach and have more energy now... We have a very supportive thread at coolrunning.com the Newbie Cafe thread...come join us...Beginning the Couch 2 5K this week-lets ...

TJ

[skeeweeaka]

Sorry,....

[gharkness]

Originally Posted by seldomcontent

Thanks for the reply! Couch to 5K is what I was thinking of doing. How hard was it for you to start running while eating low carbs?

Well, every person is different, but for me it was absolutely NO problem at all. My energy comes from fat, not stored glucose (as it is supposed to be on low carb). And at that time I was about 60 pounds above goal, so there was plenty of stored energy.

Now I am at goal and still have no problem running.

And remember: you start off slow, with walking/running. It takes a while before the running part overcomes the walking part - and even at that, there's no school principal standing there ready to whack you with a ruler if you don't go fast enough or stay on the schedule. TAKE IT AT A PACE THAT IS JUST SLIGHTLY LESS THAN COMFORTABLE TO YOU. If that means you repeat a week, or two weeks, or three weeks, then that is the pace that is right for you.

And let us know how it's going, OK?

[ab1ht]

Truth is, your body is going to find glucose one way or another and store it in the muscle/liver. Even if you don't eat carbs (gets it from protein).

When you exercise for less than an hour or so, muscles and liver can provide enough glucose to fuel your needs. Even as a beginner, it won't take you more than an hour to do a 5k.

Final answer: you can do C25K and low carb without any issues.

More info: It's only when you get past 70 minutes or so that you need to supplement your running with something else. So when you start training for that half marathon, let me know and we can talk again.

Good luck!

[seldomcontent]

So much great information! Thanks Gharkness, sweeweeaka, and ab1ht!

I used to run (though very low miles....2-4 mile runs) years ago. I rememeber loving the feeling halfway thru. I miss that "spring and lightness" I used to have. I want that back!

Ok, one more ? (I promise!)...........as a woman, how do I get over my self-awareness/embarrassment? More than anything, that's whats stopping me. I actually live on a military base, so there are lots of runners around. But all of them are lithe and inshape looking. I'm thinking of jogging after dark to avoid being "seen".

[ab1ht]

Originally Posted by seldomcontent

..as a woman, how do I get over my self-awareness/embarrassment? ...

Good lord! What is it with you women?

* Looks for slap upside the head icon but can't find it *

Don't worry about how you look. Even though they probably won't say it, people will respect and admire what you are doing. And who knows? You may even give other overweight people the courage to join you. Maybe even start a C25K club. You'd probably get some takers on a military base.

Please don't hide.

P.S. Ask as many as you want. That's what this board is for.

[westside]

Originally Posted by seldomcontent

Ok, one more ? (I promise!)...........as a woman, how do I get over my self-awareness/embarrassment?

You need to keep you chest out in front, if that's what your talking about. You certainly don't want to develop a hunched over running style.

[GoingHome]

I wondered the same thing Seldom which is why I ran at 5:30 this morning.

I think the other posters are right...we need to keep good form and just smile when you see someone. The thought that will come to mind is "boy she's happy to be running/walking/whatever".

BTW there were tons of people out at 5:30am too.

GoingHome

[texy]

Originally Posted by ab1ht

Truth is, your body is going to find glucose one way or another and store it in the muscle/liver. Even if you don't eat carbs (gets it from protein).

When you exercise for less than an hour or so, muscles and liver can provide enough glucose to fuel your needs. Even as a beginner, it won't take you more than an hour to do a 5k.

Final answer: you can do C25K and low carb without any issues.

More info: It's only when you get past 70 minutes or so that you need to supplement your running with something else. So when you start training for that half marathon, let me know and we can talk again.

Good luck!

Ooh, I've started my half marathon training. This weeks long run will be a 10K, about 1:18 for me (yes I'm slow, but steady ) I've been looking at different options for fuel during running. Me eating plan is South Beach so my carbs are a little higher than Atkins, about 50-60 net. Clif shots and gel have the most natural ingredients, but I would love any suggestions you have!

[ab1ht]

Texy,

Unless the others are interested, I'll send you a PM. I don't like the thread-jack.

[skeeweeaka]

Originally Posted by seldomcontent

So much great information! Thanks Gharkness, sweeweeaka, and ab1ht!

I used to run (though very low miles....2-4 mile runs) years ago. I rememeber loving the feeling halfway thru. I miss that "spring and lightness" I used to have. I want that back!

Ok, one more ? (I promise!)...........as a woman, how do I get over my self-awareness/embarrassment? More than anything, that's whats stopping me. I actually live on a military base, so there are lots of runners around. But all of them are lithe and inshape looking. I'm thinking of jogging after dark to avoid being "seen".

Hey you're quite welcome.... I've heard all about how I should have the energy burning fat but I can also tell the difference since switching to South Beach from Atkins, I simply could not get through a run...and before even starting the running program I was tired all of the time...3 months in on Atkins! We must remember, everyone's body is different!

That said, I also have a problem with other people seeing me run. So I get up early in the morning and run before everyone else gets up lol.... Hey, it may not be conventional, but it works for me and early morning running is supposed to be better for you because there is more oxygen in the air...I read that some where...

Anyway, congrats to you for beginning the process. Personally, I cannot believe that I have done this for four weeks straight. Just started week five and feeling really good about it!

TJ

[WolfmanJacque]

Originally Posted by ab1ht

Don't worry about how you look. Even though they probably won't say it, people will respect and admire what you are doing...

I was groaning up a steep incline this morning and one of these oh-so-pert perfect body Ms. Unitard came loping like a gazelle downhill the opposite way. She slowed a bit as she passed my 300+ pound bulk and said "it's a great day for this, isn't it?"

I smiled majorly....it was good to feel "accepted".

[mamagiff]

Originally Posted by seldomcontent

Ok, one more ? (I promise!)...........as a woman, how do I get over my self-awareness/embarrassment? More than anything, that's whats stopping me. I actually live on a military base, so there are lots of runners around. But all of them are lithe and inshape looking. I'm thinking of jogging after dark to avoid being "seen".

I'm not a runner but I bike a lot and at first I was self conscious about being big out there on my bike. One day as I was riding, huffing and puffing, up a big hill, a thin woman came toward me, on her run. I was dying because I didn't want to be seen like that and she yelled to me that she could never ride her bike up a hill like that! She must have been about 5 ft. nothing and maybe 100 lbs. and I was at about 300 lbs. and taller. She said she was quite impressed.

I think we tend to project our own thoughts onto others when in reality the majority of people either don't notice us at all or think highly of us being out there doing something about it! I've had rude comments as well but I just figure they are idiots and don't deserve a second thought from me. I know I'm out there doing good for myself!

Good luck to you!

[skeeweeaka]

Originally Posted by mamagiff

I'm not a runner but I bike a lot and at first I was self conscious about being big out there on my bike. One day as I was riding, huffing and puffing, up a big hill, a thin woman came toward me, on her run. I was dying because I didn't want to be seen like that and she yelled to me that she could never ride her bike up a hill like that! She must have been about 5 ft. nothing and maybe 100 lbs. and I was at about 300 lbs. and taller. She said she was quite impressed.

I think we tend to project our own thoughts onto others when in reality the majority of people either don't notice us at all or think highly of us being out there doing something about it! I've had rude comments as well but I just figure they are idiots and don't deserve a second thought from me. I know I'm out there doing good for myself!

Good luck to you!

You're probably right about that.... Today I had to run later because school started so more people were out and I felt so very selfconscious but just kept looking forward and running as best I could... Yes, doing something good for myself is something I haven't done in a very, very long time... It was long overdo. I've wanted to get back into running for years, and just didn't have the confidence, but the C25K Program is helping me with the confidence... This is my fifth week and I am just so excited. I have a 20 minute run on Friday that I can actually say I am looking forward to...

TJ

[gharkness]

I run at my local rec center, which has a wonderful indoor track. (It's really not safe in my big city for a woman to be out running in the dark.) Anyway, I always make a point of smiling to the very large women who have taken the initiative to come to the exercise facility to make a difference in their lives.

What they don't know is that just a few short years ago, I looked JUST like them!

[ab1ht]

Originally Posted by gharkness

What they don't know is that just a few short years ago, I looked JUST like them!

Why not tell them?

After some introductory small talk first, of course...

[GME]

Originally Posted by seldomcontent

Ok, one more ? (I promise!)...........as a woman, how do I get over my self-awareness/embarrassment? More than anything, that's whats stopping me. I actually live on a military base, so there are lots of runners around. But all of them are lithe and inshape looking. I'm thinking of jogging after dark to avoid being "seen".

Get a good running bra I like Moving Comfort.

Mostly for me, I just quit caring what other people think when I hit about 40.

As you are running by houses and offices, imagine the people sitting around inside, snacking on something junky. You are miles ahead of them.

I run on the beach and people are there of all shapes and sizes. We have a lot of surfers on our beach and trust me, they do not all look like the stereotype either. They surf in wetsuits around here. You can't hide much in a wetsuit.

As far as running and doing LC, I started with C25K and was OK until I started straight runs of more than 15 min or so. Now I eat some kind of fruit a while before I go out or my legs feel like lead. Its weird, because I can hike or bike or anything else all day on bacon and eggs. But to run, I need some carbs- apple, half a banana, peach or necatarine, something like that. I've tried plain yogurt but it just doesn't do it for me.

I would highly reccomend the C25K program. It was perfect for me, every step was a challenge but not impossible. I finished several weeks ago and have moved on to One Hour Runner. My longest run so far has been 35 minutes and I'm scheduled for 38 on Monday. When I started C25K in April I could barely huff my way through the 60 second runs.

[sugarless4life]

I've been low-carbing since January 19, 2002, having lost 40 pounds and successfully kept it off ever since.

I took up running on November 1, 2003 (well, not exactly .. you see, I started out walking 1.5 miles 7 days a week the day I started Atkins 1/19/02) and gradually worked my way up to speed/power walking. Once I could walk my 1.5 miles in under 15 minutes, I decided to give jogging a try.

I'll spare you the gory details ...

I've been a full-fledged runner since November 1, 2003 ... and I've logged over 7,000 training miles since that day ..

I've run countless 5ks, 10ks, 15ks, 1/2 marathons, and 2 full marathons while LCing. I would guess my daily carb intake is roughly 50 grams. The two marathons I've completed were done on 2 eggs, 2 sausages, one piece of whole wheat toast and decaf coffee.

I do NOT believe in carb-loading as do most runners. My belief is you can train your body to run on whatever fuel you consistently give it. In MY case, that fuel of choice is FAT.

I eat roughly 65% fat per day, along with 30% protein and 5% (or less) complex carbohydrates.

I am 52 years old and at the present time, I run 30-35 miles 52 weeks a year, outdoors in Florida summer heat/humidity (nuff said) ...

The key to running outdoors in extreme conditions is to stay well-hydrated and keep your electrolytes replenished.

Currently, I run approximately a 9 minute mile, but I am looking to improve on that very soon (as I have recently had surgery to correct HALLUX RIGIDUS). Once I am totally healed from that, I will be training in earnest for my third 26.2 mile marathon (March 1, 2009). I hope to begin training by late October.

Hope that helps!

Betty

[Jean@125]

I think you will probably have to give your body time to adapt to using fat for fuel rather than glucose. At another low carb forum I visit there are many successful "zero carb" competitive runners.

[skeeweeaka]

Originally Posted by GME

Get a good running bra I like Moving Comfort.

Mostly for me, I just quit caring what other people think when I hit about 40.

As you are running by houses and offices, imagine the people sitting around inside, snacking on something junky. You are miles ahead of them.

I run on the beach and people are there of all shapes and sizes. We have a lot of surfers on our beach and trust me, they do not all look like the stereotype either. They surf in wetsuits around here. You can't hide much in a wetsuit.

As far as running and doing LC, I started with C25K and was OK until I started straight runs of more than 15 min or so. Now I eat some kind of fruit a while before I go out or my legs feel like lead. Its weird, because I can hike or bike or anything else all day on bacon and eggs. But to run, I need some carbs- apple, half a banana, peach or necatarine, something like that. I've tried plain yogurt but it just doesn't do it for me.

I would highly reccomend the C25K program. It was perfect for me, every step was a challenge but not impossible. I finished several weeks ago and have moved on to One Hour Runner. My longest run so far has been 35 minutes and I'm scheduled for 38 on Monday. When I started C25K in April I could barely huff my way through the 60 second runs.

GME, I agree the C25K program is excellent... I cannot actually believe I am doing it... I am very selfconscious about it though and quite hesitant to register just yet for a 5k... I agree I need some carbs to run, otherwise, I too get the heavy leg syndrome... I just make sure I eat a carb at my dinner the night before and that seems to work for me. I don't eat before going out in the a.m. though! I am also planning on doing the One Hour Runner Program once finished with this....I thought that would better prepare me for the 5k...

Sugarless4life...your stats are outstanding....a 9 minute mile. I remember in college I took a running class and we just had to run a 12 minute mile to pass the class... I was shooting for that lol....right now though I am just working on finishing the intervals... Kudos to you!!!

Jean...I know a couple of zero carb runners too...one is Charles and he does extremely well...but I guess everyone is different... Even before I started trying to run on very low carb, 20 or less, I had no energy and I had been doing Atkins for 3 months... Switching over to a more moderate plan made sense immediately!

TJ

[GME]

Originally Posted by skeeweeaka

GME, I agree the C25K program is excellent... I cannot actually believe I am doing it... I am very selfconscious about it though and quite hesitant to register just yet for a 5k... I agree I need some carbs to run, otherwise, I too get the heavy leg syndrome... I just make sure I eat a carb at my dinner the night before and that seems to work for me. I don't eat before going out in the a.m. though! I am also planning on doing the One Hour Runner Program once finished with this....I thought that would better prepare me for the 5k...
TJ

I registered for a 5K when I first started C25K, but it isn't until November. I found some 5k training programs and thought about doing one of them when I finished C25K, but they seemed kind of complicated... timed 880s, sprints, uphills..... so I decided to go with OHR to build my endurance and try to lose some more weight. I am a very slow loser (3-4 lbs a month), which I am OK with on most counts, but I feel like I'm going to be running that 5K with a 40 lb bag of dog food strapped to my back. I have about another month of OHR then I'll try one of the training programs.

[skeeweeaka]

Originally Posted by GME

I registered for a 5K when I first started C25K, but it isn't until November. I found some 5k training programs and thought about doing one of them when I finished C25K, but they seemed kind of complicated... timed 880s, sprints, uphills..... so I decided to go with OHR to build my endurance and try to lose some more weight. I am a very slow loser (3-4 lbs a month), which I am OK with on most counts, but I feel like I'm going to be running that 5K with a 40 lb bag of dog food strapped to my back. I have about another month of OHR then I'll try one of the training programs.

That is exactly why I am intidated by the 5k....all of this extra weight....try 85 pounds on your back... My exhusband and dd keep telling me that I can walk it, but I don't want to just do that, I want to be competitive...and I want to run! I don't want to be the last person to cross the finish line, how humiliating would that be!!!

I told them tonight that I will probably wait until the spring to see how much more weight I have lost....then perhaps I will feel more comfortable! I definitely want to get my timing down to at least 12 minute miles...

TJ