quote:<HR>Originally posted by zoomharp:


"...carbohydrate feedings during exercise do not produce the same hypoglycemic effects observed with the pre-exercise feedings. ...The cause for this finer control on blood glucose during exercise may be related to the fact that the muscle fibers become more permeable, allowing glucose to enter the muscle with the aid of less insulin. As a result, less insulin is released from the pancreas and the rise in blood glucose is smaller..." -p. 60

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Thanks for posting that. I can never understand why I could get away with downing 32 oz of gatorade on an empty stomach during a run and it not effect me. Yet 12 oz is enough to make me feel like **** if I remain sedative.
I have been scratching my head on that one for awhile.

Try low-salt pretzels with OJ. Easy on the stomach and keeps you powered up for at least one hour.

quote:<HR>Originally posted by zetakappa700:
as well as loose 15-25 lbs before sept 24th.<HR>

Then the last thing you want to be doing is horsing down large quantities of carbs before every run, when you won't be burning them off.

Well done on starting C-to-5k, but please realise that your nutrition needs, as someone who runs less than 10 miles a week, are different from someone who runs 40mpw. When your mileage gets higher - a lot higher - then you'll need to think about eating to fuel your running. For now, just make sure you get a balanced diet.

Read Nancy Clark's Sports Nutrition Guidebook for more information. If you're having trouble figuring out your current diet, then www.fitday.com[/URL" target="_blank"> or www.sparkpeople.com[/URL" target="_blank"> are useful sites.

Other posts are correct, you don't NEED to eat before a morning run...however I hate feeling really hungry during a run so I almost always have something little. Maybe just half a banana and wait at least a 1/2 hour to run. I always like to eat in the morning though, even when I don't run. I get uncomfortably hungry pretty quickly. Ever since I started eating breakfast regularly I find my body needs it

quote:<HR>Originally posted by zetakappa700:
quote:

Part of my need to start running again is that we found out a couple weeks ago that our permit to climb Mt. Whitney was accepted and I want to enjoy running again as well as loose 15-25 lbs before sept 24th.

~Steve<HR>

As I posted earlier eat your high carb meals for breakfast after your run. If you do crave that sugary snack eat it with breakfast. After breakfast drop all simple carbs from your diet. Lunch can be balanced with carbs being sorta high again. Dinner smallest meal should be mostly protien. When you leave carbs out of your meal you will be surprised how much food you can eat with the meal remaining low calories. Lower you daily calorie intake by 15-20%. Since your calories are lower it is important that the ones you do eat are not empty(junk food).

Adding intensity within some of your runs has proved superior to calorie burning than jogging alone.Consider adding 20 min segments within your runs where you alter 30 secs sprint with 1 min jogs(it shoudn't be hard). This will burn more calories and boost your matablizym more for a longer period of time. Also it will assure more fat is burned while maintaining muscle mass.

Also if you find time to strengh training it wll be helpfull for weight loss. 1lb of muscle burns something like 5x as many calories at rest than fat. So you can see the benefit to adding muscle mass.

quote:<HR>Originally posted by Iontach:
zetakappa700, do NOT do striders like this until you've been running 15-20 mpw consistently for several months. You'll get injured.<HR>

I agree. Striders, or any form of speed work at this time is a very bad idea. When you are comfortable running 15-20 miles a week, then consider it.

Tom

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quote:<HR>Originally posted by runawayjesse:
Besides more running injurys occure from a sudden change in the regime like suddenly deciding to add in striders or speedwork after doing nothing but jogging for months and months.<HR>

Evidence, please, that more injuries result from overdoing it when very unfit than from introducing speedwork gradually when you've toughened up your skeleton, connective tissues and muscles. Peer-reviewed stuff would be nice.

quote:<HR>Originally posted by Iontach:
Evidence, please, that more injuries result from overdoing it when very unfit than from introducing speedwork gradually when you've toughened up your skeleton, connective tissues and muscles. Peer-reviewed stuff would be nice.<HR>

HIIT isn't over doing it, it's not even speedwork. It is just another method of cardio that works better for caloric burn amongst other things over jogging alone. You don't need conditioning to do it. In fact it can make the transition more smooth when one does decide to add some more intensity. I find even during the most easiers running periods short intense striders are just enough to keep in touch with those motor units so they don't become dormant.

You seem to mistake interval training with this form of cardio that I'm speaking of. Thats Ok I won't hold you to it. Runners are often misinformed on these subjects.

But HIIT isn't all necassary for losing weight. If this guy just started running no matter what intensity he will probebly drop pounds(with a diet of course). 15-20 lbs, Meh, C25K is a good giude. I just wanted to throw the idea out their in case their is any interest.