Running Myths Explained: You NEED To Carb Load Before Long Runs

I’m training on a keto diet and am running the Sydney marathon this weekend. Following Prof Noakes advice, I won’t have any breakfast and then consume just 20g carbs per hour of running. Will see how it goes!

There’s some research out there that suggests protein loading is just as or more effective than carb loading. Since the body converts excess protein into carbs, it makes a lot of intuitive sense. You get the benefits of protein for tissue repair and synthesis, and then the benefits of carbs for maximizing your glycogen stores.

Guys . Your videos are usually quite good . This specific one is dry and boring !

Never really run much but started off last week did a 5k felt good so did a 10k felt good to so did a 15k the day after still felt good I’m averaging 6mins/k I’m 32 I’ve signed up to a half marathon in November and a marathon In April .

Enjoyed the carb loading chat. 😊
My motto for when it gets hard on the long run or in an ultra and you have to dig deep... "just get it done".

Perfect episode for me as I'm preparing for the Sydney marathon this coming Sunday! Thanks

Does it make a difference if you start carb loading 5 or 6 days out from a marathon as it is hard to consume a lot of food over 3 days?

If you're keto adapted you don't need any carbs for distance running. Plenty of people do this, with great success. Ketones provide a very efficient fuel for long runs.

It should be termed "cooling up" and "warming down" as that reflects the relevant temperature changes. Make it so!

Andy, my heart breaks for you! Mind the legs 🦵 ❤

I completely empathise with Andy. I have my 100k ultra on Saturday and I managed to twinge/pull my calf yesterday 😢. It’s a touch and go how I’ll do. I’m icing and getting through arnica like you wouldn’t believe.

So you’re going to have hats up for merch? But where are the Run.Improve.Repeat sweatshirts?? I asked about this months ago and was told they were coming…?!

“On that happy note” 😂 Another great show and very informative

Jokes on me, I tried to carb load before my first HM and ended up yacking my breakfast up from nerves before the race even started 😅

When you hit the wall, like really hard, a bag of potato chips will make you feel like you are in Nirvana. problem is, you need to find a store nearby...

Interesting topic. I ran a Marathon 4 weeks ago, Thames path so not an idea course as it wasn’t closed, but I did a 2 day carb load, well increase. I’d had it by mile 20. Saturday just gone I had a 23 mile workout (Another marathon in 4 weeks), going for sub 3 and it was split up so 15 miles was at MP. I felt great, strong, legs were fine etc and absolutely fine yesterday. I didn’t carb load for this, I did have a big bar of chore night before 🤣 However, I decided to take 40g carb gels rather than the standard 25g… Could this make that difference in not hitting the wall, tired achy legs? …

I think TRC should come down to run Barry Island parkrun with Vale Runners !

We also hill train on the Gavin and Stacey hill if you fancy that?

My motto, the faster you run, the faster you’re done! I’m not anywhere near a fast runner. Haha!

Training motto: "it doesnt have to be perfect, it just has to be done"
Race motto: "fake it till you make it"😅

Brilliant podcast, so helpful and useful - the carb loading stuff is going to be written down! I'm with Andy on swapping shoes for long runs - sorry 😬 But I don't put socks and shoes on like a serial killer though....

Carb loading - I'd have a little extra the evening before a long run, sometimes a bowl of cereal (Crunchy nut, other cereals available 😉) and yoghurt and breakfast biscuits (Belvita usually) and a diluted orange drink. For marathon on Sunday would start loading Wed or Thursday latest. For half a day or 2 before.
Only use gels for marathons and a few times on long runs in last few weeks to get used to them again. Looking at trying electrolytes and see how they go

Ooh, dish! Which half are you doing in October?? If you say Oxford, I WILL DIE!

I feel personally attacked when you said I shouldn't carb load 3 days before every long run. I can and I will!

@runningchannel I have one myth that can be put to rest forever. Warm down or Cool down.... Andy you like Garmin. How do you like their workout builder?
Correct me if I'm wrong but I'm sure it's warm up, run, recovery, rest and Cool down.
Sorry Andy 😂

Running Cape Town Marathon in 5 weeks, needed to hear about mantras 🥹😅.

My motto is simply "Do Hard Things."

Motto: don't know if I've used this in a race but it can definitely relate to running
"Start where you are. Use what you have. Do what you can." (It's a quote from Arthur Ashe)

Keep it simple (he says, before posting an essay)
I train on an almost empty stomach (a banana per 10km, half an hour before I set off), a preworkout shake (caffiene, beta alanine, creatine mix) a berocca multivitamin in water and a BCAA/electrolyte mix as my pre run "energy" cocktail. Then I take an electrolyte gel every 30minutes (regardless if thats 5k or less).
So a "long run of say 15k" I might take 2 gels (5k,10k to get me to the end) and hope I finish running about 90mins. Anything longer than 15k/90mins long run I'll add 2 slices of peanut butter toast.
As for before a race, the night before make sure you have MORE carbs with dinner, or have 2 sittings. Say, lasagne for 5pm dinner and a bowl of macaroni cheese at 7pm (with a banana per 10k and a magnesium/b vitamin supplement as well).

Get fat adapted - for non-elites is probably healthier to develop some metabolic flexibility and not pump yourself full of sugars. I have used gels on runs/rides but avoid them in training to develop my fat adaptations.

Full shit to advise unhealthy carbloading. It’s useless if you eat enough, a lot of, meat and fat.

My sisters running mantra is “halfway through I realise I’m having fun” though I’m not sure she’s saying that at the end of the half marathon. I just love she is always looking for the fun bit of the run

Sarah having her mouth wide open on thumbnails as usual.

I am a qualified sports massage therapist but I've never worked in a "parlour" or done the "rope thing". maybe I should retrtain? 🤔 I look forward to hearing if there is a noticable difference! and as Andy said if you haven't had one before probably best to do it a few days before the event.

Don’t even know what this guy is on. You need to carb load for long endurance sports. Anything over an hour, carb up so you have energy. This other guy that was disagreeing with carb loading doesn’t know anything. High efforts you need to eat carbs. Simple

My motto is a bit crap but it’s become “This is hard and I can do hard things” :’)

Love listening to this when I run as the banter is brilliant but every week you say the best part of the podcast is readers questions and you proceed to answer 1 maybe 2 max, can we do a podcast where you answer more questions?

Been awhile. Politics is a little saucy in Texas atm. Got our own little Starmer to snuff. Big time cramp on my sty.

27 sounds pretty solid for a PB in my neck of the woods 😢

Rekindling my interest in running after 2 years. Glad to see my favourite channels are doing good. Will start running again soon.
❤

This relationship has become parasocial and im now 100% banter addicted.

I am planning to walk a marathon length route - not run. Does the nutrition advice change at all? Do I need just as many carbs? I have been keeping my glucose load under a certain amount on normal days.

Cyclists might have the worst diet out of all endurance athletes 😂

Theorycrafting: if I were to drink alcoholfree beer that would be a net 250-270 kCal per litre of pure carbs.

For people wondering how hot this “super hot” half marathon was in freedom units. It was 81 degrees. A nice cool spring day in the states.

Opening line by Rick is the prime example of millennial humor