{"id":80440,"date":"2012-10-09T07:00:06","date_gmt":"2012-10-09T12:00:06","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=80440"},"modified":"2012-10-29T14:51:23","modified_gmt":"2012-10-29T19:51:23","slug":"running-in-a-glycogen-depleted-state-lets-your-body-access-fat-stores","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/10\/running-in-a-glycogen-depleted-state-lets-your-body-access-fat-stores\/","title":{"rendered":"Running in a Glycogen Depleted State Lets Your Body Access Fat Stores"},"content":{"rendered":"

Are you in the midst of training for a half or full marathon? If the answer is yes, I\u2019m guessing that carbohydrate gels<\/a><\/strong> are a big part of your training routine. Even if the answer is no, there\u2019s probably a good chance that you consume these gels, chews or other such supplements to get through your runs.\"\"<\/p>\n

While these gels have a place in long distance run training<\/a><\/strong>, of late, runners have been overusing them, believing they need the supplements for even short runs. That overuse comes with some heavy consequences.<\/p>\n

Here\u2019s the deal: Our bodies are designed to run on either sugar or fat. Sugar, or glycogen, comes in very limited stores. Fat, on the other hand, is available in a nearly endless supply. The trick is to teach your body to access that fat. When you overuse carbohydrate supplements like gels, your body doesn\u2019t get the chance to learn this and it fails to access fat for fuel.<\/p>\n

The result of this inability to access fat in a race or a long run is what\u2019s classically known as a bonk. The result of the inability to access fat on a regular basis is slower running and unwanted calories.<\/p>\n

So when and where should you use gels and how do you break your dependence on them? You train your body to access fat by practicing runs in a glycogen depleted (GD) state.<\/p>\n

Let me be upfront about this\u2014learning to run in a GD state isn\u2019t fun at first, but it pays off. And before jumping in with both feet, I\u2019d recommend gradually reducing your dependence on gels by extending the period of time you go without them by a mile or two at a time.<\/p>\n

Once you\u2019ve successfully been able to run about 90 minutes or so without using a carbohydrate supplement, it\u2019s time to take things a step further. What you want to do is head out for a GD run first thing in the morning without consuming any calories<\/a><\/strong>. Then complete all the miles without supplementing, other than with water.<\/p>\n

To really get your body burning the fat stores, you need to eventually be able to run between two and two and a half hours without fuel. Once you\u2019ve mastered this, and as you approach your race day, begin alternating runs with and without fuel. Your body will have learned to tap into fat after about four to six weeks of this type of training. The reason you\u2019ll want to start alternating runs with and without fuel is that you will want to use gels during your long race and you\u2019ll want your GI system primed to handle them.<\/p>\n

A couple of final tips<\/strong>:<\/p>\n