RUNNING & FASTING: why and how (ultra marathon)
ฝัง
- เผยแพร่เมื่อ 6 ต.ค. 2024
- ERIC ORTON RUNNING ACADEMY:
Join Coach Eric Orton, author of BORN TO RUN 2 and THE COOL IMPOSSIBLE, as he discusses training, performing, and all things running.
----
Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, World renown Ultra Running/Marathon coach, international author/speaker, and has operated his online coaching business for the last 21 years.
--------------------------------
Run Natural In Xero Shoes (Partner/Affiliate Links):
USA www.xeroshoes.c...
EU www.xeroshoes.e...
Born To Run 2: The Ultimate Training Guide
www.borntorun.w...
Eric's Personal Online Run Coaching, Camps, Run Form Consulting, and Training Plans:
www.runningwith...
Eric's book, The Cool Impossible:
www.amazon.com...
Eric's Drills:
• YOU can get FASTER and...
Great vid, nice thorough explanation in the context of running. I’ve been eating between noon and 8 pm while running in the morning for a while now, and some of my best half marathon-ish efforts have come while fasted. It also has a mental benefit of making me more grateful for my meals, which is a powerful thing. Everyone is different, but intermittent fasting has been a resounding positive for me
I agree and thanks for this great comment!
I learn something new from every video that I watch on this channel! I have been experimenting with fasting for over three decades as well. However I only started running a few years ago & I am going to run my first ultra marathon next month at Cedro Peaks, NM. I have been eating Keto for a few months now, & feel amazing. I generally start carb loading before a race or very long run. When you said "Fasting mimics Keto" I completely realized the connection between the two & what the body was doing with it's fat reserves. Awesome 👍
Awesome video, thanks Eric
Great video, I’ve been experimenting with fasting last 10 years running. When I take in carbs before runs I’ll sometimes get hungry during run but that doesn’t happen when fasted. I can do speed work fasted as well with no drop off if I keep it under 40 minutes. Best part is not thinking about stomach since it’s empty. Nothing worse than when stomach acts up during run and takes away some of the enjoyment.
What type of speed work do you do?
@@BornToRunCoach I’ll do hill repeats or incline on treadmill. Usually bouts anywhere from 30 seconds to 2 minutes. Late 40’s and flat speed work always worries me but used to love track work.
@@brentg2792 yes I can perform well on short efforts like this. What gets me on fasted runs are the 30 -60 min long climbs or sustained efforts at threshold. This is where I lose strength and a little bit of carb loads helps a ton.
@@BornToRunCoach Absolutely the case for me too. Today was perfect example of 16 miler that was supposed to be well under 1k of vert so I was fasted but CO wind was so bad I took it into mountains and am paying for it now. Totally depleted with zombie legs.
Hi Eric
That was really interesting.
Because of my age, I decided to try more back to back longish runs in the last few months rather super long runs with a couple of easy days after. So I've recently been doing runs such a 18 miles hilly followed the next day by 10 to 12 miles easy on the flat following a 15/16 hour fast. The upshot was my best ultra run for probably 3 or 4 years at the age of 60. I hardly needed to eat over the 6 hour effort and felt pretty strong to the end so I totally agree with what you were saying.
For later in the year, I'm intending to increase the length of both runs by a couple of miles but keep the pace right down.
Great video.
Thank you for this excellent content. I love the practicality of how you vary your fuel as needed.
I will dive more into this, but pick the fuel for the job/intensity.
Awesome video! I am a woman and I am curious about your thoughts on fasting for women. I have read that it doesn't work the same as for men, that it triggers cortisol and all the bad things. I have been doing zone 2 runs
I've done tons of research into this (as a female athlete who loves fasting) and honestly, it's a mixed bag. I think it entirely comes down to the individual. I do all length of runs after fasting for 24-36 hours and I'm completely fine. I feel amazing. It's very individual. If it's working for you, keep doing it. Don't be afraid to test your limits.
Perfect timing for me to watch this vid as I’ll be training for my first marathon (London 2024). I’m a novice triathlete and surrounded by carb loading advice, but the thought of stuffing copious amounts of gels down my throat isn’t appealing, although I did complete a middle distance Tri run leg just on gels. I already do occasional 30 minute pre breakfast runs but never thought about it with this kind of focus. I will definitely be exploring this further.
Use it strategically, just like you would with strategic carbs are faster days. Fuel is a tool. Bring on London!
Nice explanation :)
Do you think there is any danger in fasting for too long (longer than 16hr) before a run?? Ie. Running in the afternoon after fasting since dinner the previous day. Thanks, great video!!
No, I think that has great benefit, but definately build up to it. And I have found personally that it is most effective doing it occasionally as a shock to the system, versus more frequently.
Thanks for the great videos. What about longer term of water only fasting, 24h, 48h, 72h....?
I will get into that, but yes, major benefits but more from a health and longevity standpoint than for running performance.
Whats your solution to running on icy roads? Great video btw
It is seldom icy but when it is, I try and find a non icy section for sprints or hill repeats and not fight conditions. Our temps stay cold enough this is very rarely a problem, Great winter running.
@@BornToRunCoach Ok, thanks from Norway!
@@jofodamofo you know what cold is like. Check out Icebug shoes? Or the Inov8 XTalon, very nice sticky rubber and lugs.
That was very interesting episode. So from your so far experience, what are long-term benefits of such fasting runs? What change should we feel after some time of such adaptation?
That you can go forever with good endurance with very steady energy levels. You don't feel the need to fuel.
Eric, you mentioned power as a gearing scale. Can we use this instead of pace gears during the 90 program?
Honestly great stuff here. I've been doing this for years. My struggle now is how much I need to train my digestion track to handle food when I run. My body almost only knows running fasted. In a race like a marathon, fuel feels amplified like you talk about, but what about longer runs like a 2 day back yard ultra? My plan is to use my taper as a time to introduce foods on runs, thoughts? Thanks again, Ben
This is where being metabolically flexible is the key. And from a performance standpoint I think there is great benefits from slowly "dripping" in carbs during these longer events. It's possibly why Carbo loading was initially established. My general coaching/training recommendation is to always infuse variety of intensities to training, and therefore adding more calories and carbs to higher intensity workouts opposite of easy, long fasted training is the answer to metabolically flexible energy systems.
Also keep in mind that if you do the same thing all of the time, eventually the body stops responding and no longer has to adapt, which causes stagnation.
@@BornToRunCoach Very insightful & helpful, thanks!
Great video! Where did you get that color way on those mesa trails?
special project, stay tuned. You were not supposed to be that observant!!
@@BornToRunCoach Yep…take my money now!