If you haven't read my earlier post about how I completed a marathon I didn't know I was going to run, please do that first so that you have the background on how it came about, and understand why what I'm going to share today is so impactful.
So I completed a marathon the other day (I won't say I 'ran' a marathon, because much of it was at a walk, but I did complete the distance). At 63 yrs old and still overweight (for now), with various injuries under my belt and at risk for more, completing even a half-marathon was only a dream.
In recent years I'd been running off and on, sometimes doing between 3-6 mi almost daily at a slow run, but never really improving in speed, and it didn't help with weight loss. They say you can't outrun a bad diet, and I'm here to tell you that is the absolute truth. You could run a marathon every week, but if you suck in the nutrition department, you won't realize much benefit from it.
I don't know where it first started, but in following some running and general fitness blogs and podcasts, I landed on the term
fat adapted, which in general means re-training your body to burn fat while exercising, and not to rely on carbs for energy. You've likely heard about carb-loading before a race (the traditional spaghetti supper the night before), and most people carry gels and/or carb-laden snacks for fuel during a race. Until a few weeks ago, I was one of those people. But the problem with relying on carbs for fuel is that your body will burn those up quickly and need refueling often if you're going any distance at all. If you keep replenishing carbs as you burn them, guess what? You never get into fat-burning mode, and if weight loss is your goal, you're probably not going to see much for positive results. So you probably tell yourself you need to work longer and harder, and since you're still adding the wrong type of fuel, the cycle continues. Sure, you're burning more calories, but only those you just added when you scarfed down that energy bar.
I've been pre-diabetic/insulin resistant for years, and a sugar/carb addict (yes, it IS a thing). I've never been able to go a couple of hours without eating something, and the thought of working out before breakfast, or without at least some sort of bar or snack seemed unattainable to me. Running on an empty stomach? I'd never make it around the block!
But you know what? Our bodies are amazing works of creation! We're adaptable, and with minimal effort, they can be trained to do all sorts of things we didn't think we could do. And honestly, I don't think we were originally designed to have to eat something every few hours, or require sugar for energy to carry us through a race. Did our ancestors carry energy gels or Honey Stingers in the pockets of their leggings to get through a day's work plowing the fields, or stalking prey for hours to bring home dinner?
Hardly. They ate real food, and I seriously doubt it was every few hours or full of carbs. I could go on about this for pages, but I'll limit this post to just share what I've been doing, and point you to some good information from the experts out there. (I am not a medical professional in any capacity, nor do I have formal training in nutrition or fitness. I just follow some professional, very knowledgeable people, and am living proof of the benefits of what they preach).
My usual routine of late is to have cup of black tea when I get up, then do a one or two mile walk (if barefoot), occasionally 2-3 miles at either a fast walk or walk/slow run (if wearing shoes). I'm an early riser, so all that takes place well before sunup at this time of year (and yes, I'm wearing appropriate safety gear). When I get back home, I'll wait an hour and often two before fixing breakfast, which usually consists of a smoothie and a hard boiled egg. (See what I put in my smoothie here). My body has adapted to this just fine, and I haven't yet felt the urge to eat something before heading out the door. Even if you don't work out every morning, you can still enjoy some of the benefits of fat adaptation by delaying your first meal and encouraging your body to be fueled by your fat reserves.
How this helped me get through my unplanned marathon
I'd been following this morning routine for just a couple of months, and because I had been going such short distances (intentionally ... again, a topic for another post), I wasn't sure what I might need to carry me through whatever distance I ended up doing Saturday morning. I had eaten a light dinner earlier than usual the night before (chicken vegetable soup with a homemade bone broth base, no rice or noodles, and a small bowl of salad greens), so when it was decided that a couple of us were going to be up very early to help a friend with his virtual marathon, I figured I'd better pad that a little, so I drank a small smoothie before bed. I had peeled two hard boiled eggs to have ready for Saturday morning pre-run, but only ate one of them about 4:30am. I loaded my camelbak with a small amount of water, and tucked a snack-sized baggie of mixed nuts, and a couple individual packets of trail mix (with the little M&M-like candies) between the bladder and case and called it good. Oh, and I found a Honey Stinger Waffle in there from a previous run months ago!
We set off Saturday morning around 6am or so, and I didn't take in anything until I think around the 17-18 mi mark, which was hours later because we were going so slow. I ate a handful of nuts then only because my legs started to cramp and I wasn't sure of the cause, because I'd never pushed my body that far and experienced that before. The weather was perfect and I never did break a sweat since we were going so slow, so I don't know if I was lacking sodium, but whatever the reason, the nuts apparently helped, because that cramping sensation went away shortly afterwards. I never felt tired or that I couldn't finish because I'd run out of gas at any point during the 26.2 mi. I was on my feet for probably 12 hrs before all was said and done, and still wasn't hungry!
Read that paragraph again. An overweight, senior, pre-diabetic woman who has been prone to carb binges (and I mean REAL binges) for decades, completed 26.2 mi and a total of 12 hours on her feet on just a hard boiled egg pre-run, and a handful of mixed nuts halfway through, and never felt hungry or felt any loss of energy. Meanwhile, my partners in crime had snacks at several intervals ... energy bars, granola bars, gummy bears, energy gels, etc. I'm not bashing or shaming them; they gave their bodies what they needed, and it worked for them.
By working on the fat-adaptive approach recently, I had been training my body for this event without even knowing it. If my experience that day isn't testimony of what eating right and teaching your body to use proper fuel can do for you, I don't know what else would.
Now for acknowledgements - my biggest influence while following the fat-adaptive regimen has been Dr. Mark Cucuzzella - Physician, Professor of Medicine at WV University School of Medicine, Air Force reserve Lieutenant Colonel, owner of Two Rivers Treads, author of Run for Your Life, Executive Director of the Natural Running Center, race director, and competitive runner for over 35 years with 24 marathons completed in under 2:40. (None of these are affiliate links; I'm not compensated in any way for sharing them).
In addition to the above, you can find a vast amount of nutrition, running, and general health information by searching Dr. Mark's name to find articles, blog posts, and podcasts where he has been a guest contributor. Warning ... there are a lot of them, but all worth a read/listen.
That's Part I of what got me through my first marathon experience. Stay tuned for further installments on how good nutrition, and footwear (or lack thereof) made it all possible.
~ Marie Anne
