This past Saturday I had 14 miles on the schedule, which was meant to be run at a moderately easy pace (I was thinking 9:00-9:15 min/mile). After reading Michele’s post last week about glycogen depleted runs, I decided to try running my 14 miles fasted.
If you haven’t already read the post, I recommend you do. There are also links to some other articles about this strategy. Basically what you are doing is not eating before or during a shorter-long run and training your body to burn fat as fuel rather than glycogen from carbs that you’ve eaten.
When I started training for marathons and running long on the weekends I wanted to figure out what I could eat before and during my runs that would sit well in my stomach and fuel me through. For a few years I ate either a half or a whole bagel with peanut butter and a banana about 1-2 hours before my run. This worked for me and as long as I gave myself time to digest my stomach felt fine. I learned to like Gu and other gels (but does anyone really “like” them?) I think I was pretty dependent on using carbs as fuel for my runs because I was giving my body plenty of them.
My fueling strategy worked well for marathons #1 and #2. When I ran #3 (Baltimore) in October 2013 I went out a little too fast (the early downhills got to me) and I hit the wall around mile 15. This was really early to be hitting the wall and I knew I was in trouble. I was eating everything I could and drinking lots of water. I remember even taking swedish fish from someone handing them out on the course which I had never eaten while running before. They were ok but I remember thinking it was really hard to chew while I was running. Anyway, I walked alot but finished the race and added lots of time on at the end so the faster early miles ended up not helping me at all. I learned my lesson in pacing there.
So when I read about glycogen depleted runs I thought it would be good to try. I have actually naturally been eating less before and during my runs lately anyway, because I have found it trickier to find paleo friendly foods to eat before and during a run. I have a banana before my harder workouts or longer runs and nothing but coffee and water before short easy runs. This had been fine when I wasn’t really training and my mileage was lower. I hadn’t brought gels on most of my runs either since they hadn’t been very long. I tried Powerbar Performance Energy Blends which are all natural during my 13 miler last week.
On Friday night before my 14 miler I ate pasta with meatballs and salad. I hadn’t eaten pasta in a while but I started again before some of my longer runs. I think its just a mental thing that it fuels my runs better than something like sweet potatoes but since it doesn’t cause me any problems I will probably continue to eat it. I also had a couple of paleo cookies before bed.
I woke up a little after 5 (I didn’t set an alarm but I knew the earlier I could get up and get out the door the better). I made a cup of coffee and drank about half of it and water while I got ready. I did a quick warm up and was out the door at 5:30.
I think my biggest problem with trying a fasted long run was knowing I hadn’t eaten and expecting to feel awful. I wore my camelbak filled with water and brought some gels just in case. The first 5 miles were ok but I was already wondering if I would be able to survive the run without fuel. I was also worried that even if I took the gels that it would be too late and I wouldn’t be able to finish. I also haven’t been running with music, so I was way too focused on this fueling thing most of the time. There wasn’t much to distract me.
After 5 miles I was starting to pick up the pace a little but told myself as long as I made it until mile 10 (1.5 hours) I could take a gel but it would still count as a fasted run. I have no idea if it would have- but it did make me feel better.
Once I hit 10 miles I was sort of shocked that my pace had continued to drop and I really wanted to finish without fuel. The last 2 miles were the hardest. It was pretty much the feeling I had during the Baltimore Marathon when I hit the wall. However, its much easier to push through a final 2 miles on flat ground than 9 hilly miles. I actually started to physically feel hungry during the last mile.
The weird thing was, when I stopped I wasn’t dying for food like I expected. I actually didn’t really want to eat but knew I had to. So I made a smoothie and drank it while I cooled down and did the myrtle routine. I had made extra eggs/bacon/veggies the day before so I heated those up and ate them about 30 minutes after finishing. After I showered I ate a Luna Bar (I usually don’t eat them but felt like I needed to eat something else). I started to feel a little better at this point. I finished my run at 7:30 and had eaten all of that stuff by 9. I ate some leftovers for lunch around 11:30.
I felt pretty good throughout the day on Saturday but when I woke up in the middle of the night on Saturday to use the bathroom my legs felt really sore. Surprisingly, when I woke up on Sunday morning they felt ok. Maybe my body was just working hard to repair my muscles while I was sleeping and that’s what I felt.
Now that I have done a fasted 14 mile run, I am hopefully past the mental barrier of being able to do it. I wouldn’t try this for anything longer that 14 miles anyway. I may do this for some of my easy longer weekday runs (some get up to 8-9 miles). I think between doing a few fasted runs and eating less in general before and during running, I should be better able to fuel my runs and avoid the wall. But only time will tell!
Have you ever tried a fasted/glycogen depleted long run?
Have you ever hit the wall during a race?
Never done that for anything longer than 8 miles, but I usually don’t eat anything more than a Larabar or banana.
I’ve been liking bananas and larabars before my runs too lately. (Well Im still figuring out if lara bars are ok). I had to slowly adjust from eating alot before my long run but Im really glad Im now able to run on much less!
I would say that I do a fast run about once every 2-3 weeks (with regards to longer runs). I think that it is great not only for the body but also the mind–you don’t have anything to use as a crutch!
Exactly- I think by practicing this in training it will definitely help during the marathon!
I don’t know if this is a good thing but I’d say 95% of my runs are “fasted” including a lot of races. I’m just never hungry in the mornings and hate the feel of anything in my stomach while I’m running. That being said, I rarely run further than 12 or so miles so it has never really been an issue and once I get past that I’ll typically bring a handful of swedish fish with me to get me through. It’s pretty amazing to see the difference! Maybe I should try doing the opposite of a fasted run (aka eating before/during) and see how I feel. It might help prove to me that I should be eating something, especially on race days or long runs.
I think it all just depends on what works for each person. If you can run long distances without fuel then that’s great! If you start running longer and feel you need more fuel you might need to figure out what works for you. You may find that you have alot more energy when you eat something before running!
Thanks for linking! It’s interesting to see different people’s experienced with a fasted run. I will probably do a fasted 18 miler and that’s it, now that my stomach holds in I like running better fueled most of the time though I think it’s helpful to keep the fat burning efficient to avoid the wall. The mental aspect of trying something different is probably half the battle with it. I also do multiple course “breakfasts” after a run like this.
Wow that is pretty impressive that you will do up to 18! I mean again I think its mental, but I know I was struggling at the end of 14. I am thinking about maybe doing 1 more run fasted- like 15 or 16 easy miles, but I think I’ll decide as it gets closer.
Fasted runs will never be something I will experiment with as I need food in my stomach and can’t get hungry, otherwise I will feel sick. I have a dizzy/fainting issue as well so I am extremely careful not to push my limits and also to ensure I keep sugar/salt levels in check. I am impressed that you tried it and give you major credit. Some people can ONLY run on an empty stomach. Me? I can’t run even the slightest big hungry and usually head out only thirty minutes after eating breakfast.
I did read that there was a risk of getting lightheaded from doing this so I was really careful. Its great that you know yourself so well and know better than to try this. I think it helped for me that I had already been doing some shorter easy runs during the week fasted, and had already been eating less before the long run. I used to be able to eat a bagel with PB and banana and run 45-60 minutes later but I don’t think I could do that anymore!
Interesting. I like reading about fasted runs, but I’m not sure I could do it.
I honestly didn’t think so either. I think its only worth trying if you really think there will be a benefit. There are some risks involved to, so there’s no reason to do it if what you are already doing is working for you!
Congrats on getting through the first one! I’ve been training this way for about two years now and have even made it up to a 20 this way. You definitely picked a hot day for the first one, which was how I did it, too, and it makes it rough going. Keep at it and do it for shorter runs, too–they will all help you get used to the routine. I think the payback really is there. One thing to keep in mind: if you get used to training this way, don’t blow it on race day by then switching over to a bagel and/or gatorade on race morning. Defeats the purpose. Instead, eat a more normal, protein-filled breakfast on race morning to allow your body to still access its fat. I learned this the hard way too!
I am definitely going to continue doing this for my shorter runs. During the week I’ve been doing my 3-6 mile easy runs fasted, and having a banana before my harder workouts (speed, tempos, etc). Not sure what the race day plan is, but thanks for that advice! I don’t plan on going back to bagels but I need to figure out something with more protein that I can eat before running. I would love to hear any suggestions you have! At one point I was able to eat scrambled eggs a few hours before running but I haven’t tried that in years. (Its also not an ideal hotel room breakfast)
Wow! Congrats! I’m pretty sure I’ve done 5-6 fasted – usually because if I’m running solo I just get up and go. Definitely my weekday 3-milers. I do think I mentally need the fuel more than physically. While running this weekend I stopped at 45 minutes for a Gu and then stopped about 45 minutes later for another. I didn’t feel like I needed anything physically, but mentally I didn’t want to find out what would happen if I didn’t. I definitely didn’t want to go down on the trail 4-5 miles from where I started. It might be something I experiment with later on.
It’s definitely such a mental thing! I mean I’m sure physically there are limits too but its tough to switch things up when you’re used to doing things a certain way.
I went for an early morning long run once (which is not normal for me) and I didn’t eat before and I totally forgot to bring anything with me. I started feeling physically hungry about 3 miles away from being done and that kinda stunk! I drank lots of extra water to try and make myself feel ‘full’ but it wasn’t quite the same! I like the idea of fasted running as it sounds purposeful but I don’t think it’s for me. I was so cranky during the last mile and felt dead at the end!
I bet a big part of it was that you don’t usually run without eating (especially if you’re not a morning runner). It took my awhile to adjust to eating a small amount before running and I think that was why it wasn’t too bad…but I also felt physically hungry at the end and I’m not sure I could have done more than 14!
A lot of my normal training runs are 10 milers and I do do those fasted, but for long runs and workouts I’ll just have a banana, like you. I will drink gatorade for workouts and long runs too, but don’t take along any other fuel with runs under 16. I’m still in the experimental stage with what works and what doesn’t as far as other sources of fuel. GUs do not sit well with me. Maybe I need to give them another chance since I couldn’t even get one of them down before haha the texture just gets to me! Great job on your 14 🙂
If you like natural stuff you should try powerbar performance energy blends! (rather than gu and other gels) I tried the apple mango strawberry flavor and it kind of tastes like thick apple juice. Maybe that would sit better for you.
I am also still figuring it all out! I guess that’s what training is for, right?:)
I do most of my runs as a fast…except the long runs. I find it helps my stomach to have something in it, even if it is just a little bit. I am working on fueling for the long runs, but haven’t found the best solution yet…
It can be really tricky to figure out what works best! And while I like to experiment during my long runs, I also don’t want to do anything too different and risk having a terrible run. I think I also prefer to have even just a little something in my stomach, but part of that is mental!
I’ve never done a fasted long run. I think I would be too scared to. Fueling before runs is a tricky situation. When I get back into my long runs I’ll have to test stuff out.
Yea I was a little scared, too! I think it helped to have gradually been eating less before my long runs. Either way fueling is a tricky thing!
Interesting. I would be interested in trying this except i’m always ravenous first thing in the morning when I wake up. I’ve actually never hit a wall during a race…during a training run? Yes!
You know its weird because some mornings I wake up starving and others Im ok. And usually once I start working out my hunger subsides for awhile. I was just nervous that it would get really bad while doing a long run! Luckily I made it to the last mile until I got really hungry!
I’m a huge believer that fasted long runs help on race day. I never eat before long training runs or take in Gus unless I’m running 15 miles or more. I think it was a huge help during my marathon last fall as I wasn’t relying on carbs early on.
I don’t take in gels or fuel during half marathon races either (but obviously I eat breakfast on race day). I don’t count sports drinks as mid-run fuel though – I definitely take advantage of those at the drink stations on the course.
Hopefully glycogen depleted runs continue to work well for you 🙂
That’s great to hear that this concept works so well for you! I usually stick to water during my run because I don’t like mixing gels and gatorade. I am going to try to gradually keep decreasing my fuel and see how it goes..and maybe do one more fasted long run before the race!
This really intrigues me. I have never fasted during a run and typically if I am running more than 9 miles I will carry a GU for fuel. The idea of a fasted run somewhat scares me, but would be an interesting test. Last year during the Seattle Marathon I went out WAY too hard with the mentality that I will “get ahead” of my goal time and have some cushion later in the race. Um, that was dumb. At mile 23 the pacer for my goal time ran by me and I knew I had ruined it for myself. Pacing is so important during those long efforts!
It sounds like your race experience was really similar to mine! I also used to rely on gels for anything over 8-9 miles. And I always ate something before running long. Its an interesting concept and I really hope it helps on race day:)
This is really interesting. I am trying to cut back on what I eat before my shorter runs. I have been eating a banana, but have been thinking about cutting out for similar reasons to you. It is just such a mental thing, you’re right. I think I should be hungry so then I start to feel hungry! (It would also cut out time in my morning routine!)
Yes, exactly! I find that when I have a banana I can run pretty much right away (I don’t need to digest). But I think getting past the mental part of it will help also when things get tough during the race!