tldr; You can do normal OMAD with short runs but it's good to load up and eat at least 2 meals the day before long (9+ miles) runs and eat a snack during the run.
Details:
By coincidence, I started both trail running and OMAD about a year ago. At first they worked fine together as I was not running all that far, and I would hike part of the trail runs. But as my body continued to adapt, I ran faster and further.
I'm 56M. On trails with changing elevation, I run about 10 minutes/mile (more like 10.5 minutes/mile as the distances increase beyond 7 miles). I tend to run once every 4 days or so though sometimes it might be only 3 days between runs, or sometimes as long as 7 or 8 (especially if I feel like I need to lay off to avoid injury from a muscle that isn't feeling right). On days not running, I walk briskly for 2-3 miles (interspersed with a little slow jogging to boost my heart rate)
I got to a point where I was doing a regular 6.2 mile trail run with nearly 1000 ft elevation gain, running all but the steep uphill parts. That still worked, because my feeding time was around dinner time and my runs were usually pretty early the next morning. Occasionally I did my runs late morning or afternoon and several times that led to me running out of energy and/or feeling light-headed on a run. So I started being sure to run early AM and started taking a little sliced mango with me as an emergency stash, but which I rarely used. I also have a 12oz water belt and I've found after experimentation that while I don't need water for shorter distances of 2-4 mile runs, I definitely maintain my energy better on the 6+ mile runs if I stay hydrated.
However, a few months ago I started to realize I do a lot better with OMAD when I eat late AM for my 1-2 hours of eating per day. I turn in to go to sleep on the very early side and eating a big meal an hour before turning in resulted in bad sleep all too often. At the same time as I shifted earlier, I started doing longer runs - usually an 8.2 mile loop. And now - I don't worry too much about breaking my fast with a few slices of dried mango, as I eat my one meal for the day about 1-3 hours later.
That's when things really had to change about my approach to keeping OMAD in balance with the high energy requirements of longer runs. Note that some running magazines, sites, and forum comments claim that you can run without food for about 90 minutes max. I found that was roughly true for me, though I can go a little more th
... keep reading on reddit ➡How long does it take a beginner runner to see an increase in stamina and maybe even experience "runner's high"?
I'm guessing the main reason most people who try to pick up jogging/running give up because it takes them too long to see benefits or they feel they might never see the benefits, when I'm reality, they would have, if they had just stuck with it a bit longer.
If I'm more aware of how long it usually takes, it might be less likely I give up prematurely or think I'm doing something wrong or running doesn't work for me.
I'm sorry if this question gets asked and answered often.
And I will truly appreciate every answer.
Edit: appreciate all the responses.
thoughtful responses.
Not something I ever thought I’d be asking about as a guy but after a few of my long distance runs I’ve had really bad chaffing on my inner thighs.
Can anyone suggest a good underwear brand for long distance runs? What do you wear? Or is it the same problem for all distance runners and you just have to get used to it?
I’m a 27 year old male, 6’4 and about 160 (so very tall and thin obviously). Have always enjoyed playing soccer and have been in an adult league the last few years. I also run multiple times a week, anywhere from 1 mile at a semi-fast (for me) pace (7:30 but with multiple hills, some fairly steep) to 3 miles at a slower pace (a little past 8:00). I have always been a decent long distance runner, but when I’m on the field and go on a couple really fast runs I get winded, am gasping for air VERY easily, and even feel nauseous. It’s very frustrating because I hear some people talk about how they “haven’t run since last season” and they still seem to get winded less than I do after these sprints (and nobody seems to have the nausea issue). I also seem to be very heat intolerant. I’m in southern MD and some games are 90 with humidity and I get to where my skin is literally tingling (goosebumps) and I feel like vomiting (I’ve only actually thrown up during a game once but I’ve had to run off the field more than once). I also feel I drink plenty before and during the game so it’s hard to say it’s dehydration. Again, there are people far older and who run less who seem to be more tolerant to this heat. It’s also worth noting that I was diagnosed with asthma as a child. I only had one asthma attack but was on an inhaler multiple years. I haven’t touched an inhaler since probably 10th grade or so and have never felt an attack coming on again (Even when running till I can’t run anymore). BUT, after these long sprints I do feel the sensation that I’m gasping for air more than my teammates. Obviously I should talk to a doctor but does anyone have any thoughts? I’m wondering if it may be remnants from asthma or some lung capacity problem. Not sure if that could be related to the heat intolerance or if that’s a different issue. Anyway it’s not that I’m totally unathletic, I’ve been complimented for how much I run during games. But it’s just I don’t think I’m where I SHOULD be for my age and exercise level and something just doesn’t feel “right” after those intense sprints when I’m sucking in air and nobody else seems to be. It’s frustrating because I am such a Better player in the first 5-10 minutes of a game before it starts happening.
EDIT: thank you guys so much for all your input, I have received way more feedback than I ever imagined. Just wanted to clarify based on a couple of the comments: I'm not saying I think I'm doing enough running to be a serious athlete
... keep reading on reddit ➡So I understand that sprinting exercises help you develop fast-twitch fibres that help increase explosiveness and strength, which is something I'm aiming for as a basketball player.
I also still want to maintain my cardio and long distance ability to have more energy throughout the entirety of games. However I understand that long distance running helps develop short-twitch fibres at the expense of fast-twitch fibres, which helps endurance (I think that's right?).
So would it be beneficial for me to do say 3 days of Sprints exercises for every 1 day of long distance running? Or should I only focus on sprints as long distance running will be counterintuitive to my sprints training.
Simply, can I get the best of both worlds or do the workouts take away from each other too much?
N.B. I'm also doing plyometrics and things of that nature to help my vertical/explosiveness.
Hey all, I have recently started running about 5 weeks ago. I just completed my first 10k today. I have noticed recently that when I finish the run, I smell and reek of ammonia... It almost burns my nose its so bad...
I looked it up, and it looks like its my body using amino acids and protein to fuel myself since I am using lots of energy (correct me if I am wrong though!)
I am just curious, has anyone done a half marathon on keto? How was it? I was thinking that maybe I could start training, but I really REALLY want to avoid eating carbs just to run... Curious if anyone has done a half before on keto only.
I used to hate it but now I’ve been running at least a 5k a day cuz no school and I got laid off from work lol and it’s actually pretty nice and relaxing. I still prefer weight training but I really can’t do that too often so running will have to do
Good afternoon,
Just wondering if anyone has successfully incorporated long distance running or something similar for example cycling with Stronglifts 5x5.
For example, following the program exactly, while bulking or maintenance, while hitting protein and running 50 miles a week.
How did you get on? Did you enjoy it and have any advice for someone looking to do the same?
Thanks a lot 😊
My mom replied,"Honey, your ancestors, the Smiths, milked cows."
I ran my first marathon a year and a half before I met my husband and continued to train and run for more while we were in a relationship. He went from being impressed at the start of the relationship to worried after he saw the results of my training/marathon races.
It took me a few races to get things right with regards to proper clothing, lubrication, fuel and hydration so sometimes I would have had blisters, chaffing or feel nauseous after runs. My husband found it really hard to see that happening and asked me to stop running full marathons.
As a compromise I said I would only do one a year. Now I don’t have the issues as mentioned above any more but he is still not happy with my training. He wants me to only run half marathons as he thinks it’s a good compromise but I think that only running one a year is compromise enough.
So I continue to train for one a year which upsets him and causes arguments. I don’t see why I should change something about myself that I have done before I even knew him. He thinks full marathons are excessive.
Am I the asshole?
I’m trying to find a shoe for slower paces with the occasional stride here and there. I’m a big fan of max cushioned shoes that have a lot “bounciness” to them, kinda like running on a trampoline. Any other shoe suggestions are welcome. Also durability and price point are something I’m considering as ASICS offers a pretty hefty discount compared to Nike and Sketchers
I really don’t do well with Gu’s or anything with an extensive amount of sugar. Stomach aches and general GI distress. Last marathon I did I just had honey and peanut butter — my stomach started to turn at around 15 mi from all the sugar, but the pbutter helped to settle it. That combination was a nice bandaid for the time being (my fault for putting off researching and practicing with fuel) but I don’t want to go that route again.
I found a recipe with mashed sweet potatoes & salt, which sounds right up my alley. I was thinking of adding hydrated chia seeds to the mix also.
Would love feedback and thoughts.
I’m kind of retarded so pardon my ignorance.
I got really into the idea of focusing my energy into learning how to run for long distances. I’m not really that good of a runner currently, and my cardio in bjj is embarrassing to say the least.
Any long distance runners find bjj to be easy because of their cardio? Or does it not really transfer over?
Ever since I finished playing organized club/high school soccer, I find that I have a pretty solid cardiovascular fitness shape. I've built up to consistently running 70 mpw, at the expense of omitting playing soccer for a couple months. Recently, when I've got back to playing a bit of soccer, I find my fitness for running and fitness for soccer are not the same. Soccer involves a lot of agility, change of pace, turning/changing directions, strength, and speed- all which have been neglected in my running training. Is it possible for me to continue running a lot as well as regaining soccer fitness/skill training? I play striker if that matters (6'2" 150-160 lbs 21 year old).
My boyfriend and I both are training for a marathon and making good use of the Nike run club app, and we both have identical Apple watches (the 40mm SE)
When we go above 10 miles in distance though, on my watch it will no longer show the distance past the first decimal point, ie 10.38 shows as 10.3
This is not the case on my boyfriend’s identical watch, which will continue to show the exact distance. This issue has been going as long as we’ve both had our watches, for months now. Does anyone have any advice on how to fix this?
Hi all. As the title suggests, I decided not to return to my school's XC team after my first season this past fall, and I'm not really sure where to go from here. I was hoping to get some advice from more experienced runners.
Stats: 18m 5’ 11”, 150 lbs Training: 70 MPW at the moment, 20 mile long run once a week, ez miles the rest of the week to get to 70. Pace is usually around 7:30 in the trails, 6:45 on the road.
PRs:
Mile: 4:54
2 mile: 10:22
5k: 17:22
8k: 27:22
Marathon: 3:06 (1st marathon so far)
Goals:
Sub 3 marathon
Get into ultramarathons
I’d kinda like to officially break 17 in the 5k
Some background: I ran Cross country throughout high school, but didn't start taking it seriously until my junior year, fall of 2016. After running one season for my school’s team, I was mentally burned out. I took a few months off, just running a few miles here and there whenever I felt like it (averaged 30-40 MPW). Sometime around the new year, I got hyped on running again decided that I was actually going to train for the Cleveland Marathon, which I had signed up for in the fall.
My training for the Cleveland Marathon was 70 MPW with a 20 mile long run. The race sold me on distance running, even though it was brutally hot and I went out way too fast and blew up. However, now that it’s over, I’ve realized that I have no Idea where to go from here. I know that I want to do marathons and ultramarathons, but I have no Idea how to be a self-coached distance runner. I haven't a clue what a typical training cycle looks like for a long distance runner. Most of the advice I’ve found online seems to be targeted at novice runners. I’d really appreciate any advice you guys can give.
I've always been in the 5k-10k range when running. But my friend talked me into running a half-marathon in October. Every new week I've been consistently increasing my miles on long runs and distance on fast days as well. I ran 8 miles a couple days ago and It was a suicide. Ended up with an 8:30 pace and my confidence with this race was at an all time low. My desired pace for the half marathon is an 8:00 flat average. I felt nervous about increasing my distance. Questioning myself, Is this too fast for me?
But tonight my confidence took a complete 180. I still increased my distance, went to 9 miles for my long run. Maintained an 8:30 pace for the first 4.5 miles. I felt good so I decided to turn it up. The last 4.5 miles I maintained a pace of about 7:40. Ended the run with a 8:04 average. Super psyched with running right now. Loving distance running. Anyone ever get the feeling of wanting to go on another run, after running?
I have been lifting for two years now, mainly focussing on the compound lifts and getting stronger. (and obviously the aesthetic gains are nice)
A friend of mine asked me to join his goal of running a 21k. And I, because I want to motivate him (and like a new challenge). Would like to join him.
Now my question is since I dont want to lose strenght or size (I'm not that big 1.98 meter 100kg BW ~12-14% fat%) How do I do this? Just compensate the burned calories by eating more and keep lifting?
Would love some tips!
I want to run my first marathon soon and the biggest problem I had while running my first half-marathon was that by the time I finished about 3/4 of it I wanted to quit just because I was bored more so than because I was tired. I can't really run through nature even though I know it would instantly make it more fun, since I want to run the exact distance and running around a stadium is the easiest way to do it.
https://ultimatehealthpodcast.com/dr-steven-gundry-the-longevity-paradox/
I came across this podcast and I didn’t continue to follow as it is not my taste. I don’t entirely agree with dr.gundry’s diet plan but I do agree with many of his statements about sleep, gut health, lymph system, & some fasting ideas. Basically for me, this episode introduced that maybe long-distance running is healthy but doesn’t correlate with longevity. He’s done over 10,000 heart surgeries and says that strenuous exercise causes heart issues (obviously lack of exercise all together can too) and says 60% of long distance runners have heart scarring. I could be misquoting this!
I just wanted to share this in case someone had more insight as he doesn’t really seem to talk about this again in his own podcast and I don’t really even like his actual podcast.
15.00 Intro to exercise.
17:00 Scarring of the heart muscle with long distance runners (60%?). Longest distance should be 100 yards. Speaking of born to run, the “hero” of the book dying at age 50. Kalahari bushmen (long-distance walkers) laughing at long distance running 26.2 miles.
I ran a 10k yesterday and throughout the run, maybe after the first two kilometres, my nipples started hurting really badly. Like burning sensations. After running when I went back home to take a bath, they hurt really badly when in contact with water. The pain persisted for many hours even after the run was over. And today, when I took a bath again, they began to hurt when in contact with water. Is this something normal?
Also, my back ached when I was running as well. I don't know why it was so awful yesterday.
I waited until I was fat-adapted to return to running, which has helped ensure my success in getting back into a habit of regular exercise. I had already been on a long running break due to a leg injury, but I'm finally at a place where running feels good again and I'm slowly increasing my mileage. I'd love to get back to running 10Ks as my short runs, and work towards longer distances.
As I increase my mileage, I find that I need to eat something to fuel me through the longer distances, but I'm not sure what to reach for. I used to run with Honey Stinger gummies, which are absolute carb bombs. Same with the gels you find at running stores. Nuts seem like a good option, if not a little cumbersome, and I'm thinking of taking one of the Love Good Fats chewy nutty bars instead (about 4 net carbs per bar).
Any other runners who have fool-proof nutrition that isn't too difficult to take on a long distance run?
Hi, I have found that focusing on your pineal gland chakras before going out on a long distance run, means you are in a state of ecstacy all the way through the run and when combined with the runner's high, feels absolutely amazing.
My technique is to start playing the Gnaural app, close my eyes and at first start focusing on my third eye chakra. When i focus there, I feel it pulsate in a spinning motion and if I really intensify the focus then I even start to feel pain in that spot. Once I have the focus locked on, I then visualize a bright light with rays (like a bright led) spinning in that location. The richer the visualisation and the more intense the focus, the more ecstasy i feel eminating from my pineal gland. I hold the focus and the visualization for a few minutes, then do the same to the crown chakra, followed by then moving the focus directly to the pineal gland and visualizing the light in the center of my head.
In total it takes me about 10 minutes and i get immediate feedback from it. Since I have been doing this, it has made my runs so much more blissful, especially when combined with listening to progressive trance.
i just thought i would share this with anyone else who is into running and I would like to hear back from anyone who also does this before exercising.
thanks
During my season this year, I ended up dropping my time by close to three minutes by the end of the season. Since then I’ve been training for a half marathon in February and I’ve been doing pretty well. Last week I ran 8 miles in an hour and eight minutes and the plan was to continue to increase my distance each week until I got to running 13 miles once a week. But this past week, when I went to run 9 miles, I could barely run 2. Ever since then my legs have gotten a little better I think, but they still hurt worse than they have in probably months. I had a fitness exam done a few weeks ago and they told me that my body fat percentage was at 3.5 when it should be at least 7 so I’m pretty sure that probably has something to do with it. If anyone knows anything about what might be going on then I’d be very grateful to hear what you have to say. I just wanna get back to being able to run normally again. Thanks.
