Hi everyone, I’m thinking of doing ADF (36hrs) but like running in the morning. I’ve been running for an hour lately or 5 miles at a slow aerobic pace 139-149bpm which has been going well and building my aerobic engine.
If I ran on the morning of a feeding day - at the end of the 36hr fast, would this be really bad for muscle? Or should I break the fast and then run?
It’s fine to run easy while fasting as much as you want. Just make sure you’re having electrolyte (especially in hot weather) and stop if you want to stop.
I can’t see it being “bad for muscle”. High level runners that you see have a skinnier somatotype because that kind of genetics makes excellent runners, not because running kills muscle.
Heart rate numbers don’t mean anything unless we know some metrics like max hr, or ideally HR@LT or aerobic threshold. Or age for an estimation. Knowing nothing else, I would recommend staying under 180-age for easy runs. You don’t really need a minimum limit.
Main thing I’d be worried about is it making you hungry. But it shouldn’t if you stay under aerobic threshold.
I think running and fasting go well together but when I’m training for a race and doing a 36hr fast I keep it under 10km. Once you start to run further i feel like it becomes more useful and relevant to start utilizing food. Youll need to dial in pre-race fuel, what your body can ingest during the run, and recovery meals as you progress through a training program. Which for endurance races is sometimes more “valuable” than a lot of fastest runs. Ive recently been trying to train my body to run in as many different nutritional “states” as possible, I.e. fasted, feed, just eaten, eating during the run, breaking a fastbwhile running, etc. I want my body to be able to run in as many situations as possible