Recently I have been experimenting with training in a fasted state. Like most people I never know what to eat on my morning runs, I always feel tempted to have a banana smoothie or some other high energy food packed full of carbohydrates. Often I will do this and find that after around 30 mins of running I will start to receive a mild stitch in my side. Not pleasant and not the recipe for recording some quick times.
So just incase readers are not aware of ‘fasted training’. It is essentially undertaking exercise without consuming carbohydrates beforehand. The reason to do this is to get my body used to burning fat as its primary source of energy on longer runs. The idea being that I can prepare myself to run a marathon using fat as my primary fuel. Our body only has a limited amount of glycogen this is around 90 minutes for most people but an unlimited supply of one energy ‘fat’. By training in this way I am hoping I will be able to get my body to switch to primarily using fat to fuel long runs.
Like I said this is a bit of an experiment for me at the moment and tomorrow I will be doing a 9 mile run with my friend Clare again without eating. However I will take some dates with me incase I bonk if we decide to go a bit further. Actually according to Tim Van Orden who has previous been US Trail Runner of the year; you can eat carbohydrates after 30 mins of running as your body has switched over to a fat burning system.
Last week I did my first longer run in a fasted state and despite a bit of a drop half way I picked it back up and was fairly happy with my performance as it was the first time I have gone this distance since returning to running.
I highly recommend checking out this video by Tim Van Orden talking about the reasons behind fasted training. He gives so much great advice here. And don’t worry when I get in from my run I will be eating plenty of carbohydrates and hydrating.
Durian Rider also recommends fasting before short/mid distances up to 21km. Two slightly different angles but both well worth watching.
I will let you know how I get on as I look for the perfect formula to help me achieve my best possible time at the Ashford Half Marathon in just over 3 weeks.