Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto diet. You may not know the details, but you’ve certainly heard the name. Some people need to follow it to maintain balance in their diets, while others are simply advocates of dishes that are high in fat. 

There is a lot of talk about the fact that carbohydrates are essential for you to be able to perform intense workouts – not just running workouts. However, what does it look like in practice? 

What does the ketogenic diet consist of and is it good for runners? Read on to find out if it’s worth switching to it.

What is the ketogenic diet?

Don’t know about the keto diet? Relax, I’m about to introduce you to what it exactly consists of. 

This is a diet where you supply your body during the day mainly with fats – they account for about 70-80% of your daily calories. About 20% are calories from protein, and carbohydrates only 5% of the total daily calories you consume. 

When deciding on such a diet, you need to be aware that by changing the menu your body will enter ketosis. This is probably a new concept for you, which I am already explaining to you! This is a process in the body that causes energy to stop being taken from carbohydrates and glucose – i.e. sugars, and fats become the main source of energy for the body.

The keto diet appeared a long time ago – about 100 years ago. Before that, it was mostly used by people who had to follow it. Now, however, it is very often used by people who want to lose weight. 

“But won’t consuming such an amount of fat make me gain weight?”

No. A high amount of fat and virtually zero glycemic index helps people who have trouble controlling their appetite lose weight. And why? It’s all because you don’t experience sugar drops, and therefore don’t experience sudden bouts of hunger and don’t reach for snacks between meals.

Keto diet for healthy people – how does it affect the body? 

This has not yet been established. It has only recently begun to be used, as a form of weight loss. We will certainly still have to wait for exact results. However, the information we already have can give food for thought and make us wonder if such a keto diet and running is a good combination. 

The keto diet and long-distance running – what is the theory?

As I just mentioned, this is only a new and not yet fully researched method, but people who run long distances have become interested in it.

There is a theory. Thanks to the fact that you get energy for your daily chores and workouts from fats and not from sugars provide you with large deposits of strength. This translates into long running distances. 

“Why?” – that’s probably the question you’re asking yourself right now. 

The answer is simple. When you’re running, doing physical exertion, you lose glycogen, or complex sugar, which is supplied primarily to your muscles. During a long run, you need to replenish it to continue to have the strength to keep running. It’s different with fats, because their supply doesn’t run out, so you can keep running and not worry about having less energy, as in the case of glycogen depletion in the muscles. 

By implementing a keto diet for runners, you don’t have to worry about replenishing your glycogen with carbohydrates. As a result, you can run even long distances and not worry about a sudden drop in energy. 

This is just theory, but what does it look like in practice? If you are a runner, is this diet worth choosing? 

The keto diet vs. running – what does it really look like?

You already know what the theory says, but what does it look like in practice? Do keto diet and running really go together and can you achieve better results?

Can you run on a keto diet? I guess I won’t surprise you if I say that it all depends on the body. The research done so far does not suggest that the ketogenic diet and running universally improves the performance of long-distance runners. It is a new diet among runners and needs more time for research and testing. 

However, it is already possible to tell. It will work great for one runner, and not so much for another. So it is with other diets, ways to lose weight and improve performance. Each person’s body works differently, and just because the keto diet works for your friend doesn’t mean it will work for you too.

Transitioning to a keto diet – what the first weeks of training look like?

I’m sure you’ve heard the adage – Rome wasn’t built in a day. The same goes for the keto diet – you won’t build perfect form in a day with a keto diet. All because your body has to get used to ketosis and it will be difficult to run at 100% right away. All because your body has to change its habits. All its life it has been getting its energy from carbohydrates. Now that you’ve cut them off, you have to get used to getting it from fats. Such a process can take several weeks. 

During the time your body is adjusting to the changes, you may notice some changes that you, and certainly aspiring long-distance runners, will not like. A drop in form, a problem with climbing stairs. 

Therefore, if you are preparing for races or are in the middle of the running season, it is worth postponing the introduction of such a diet in your life until the end of the season. 

Of course, this diet will not be suitable for everyone. Some will endure for several weeks until they feel positive effects, while others give up after 2-3 weeks. What the end result will be depends on the individual reaction of the body. Some will notice that after a few weeks of worse results, they return to normal and their time and energy improve. Others will be tired all the time and return to a normal diet with carbohydrates. The keto diet and running is definitely a struggle with itself and requires a lot of patience.

Keto diet and running – additional knowledge 

If you want to introduce a keto diet into your life and run, then you should expand your knowledge on the subject. It is not enough just to remove carbohydrates from your diet. To make a smooth transition from a normal diet to ketosis you need more knowledge, attentiveness and discipline. Therefore, look for information on the Internet or buy books to help you adjust to your new lifestyle.

Ketogenic diet and other problems 

The ketogenic diet is often very difficult to maintain. Problems pile up when you want to maintain this diet. The state of ketosis is unstable. Deviations from the diet (especially in beginners), cause a carbohydrate hangover, can even permanently knock you out of ketosis – and this forces another approach to adaptation. 

The problem can also arise when you want to eat out. There will not always be dishes that do not contain carbohydrates. The same goes for family vacations or business trips. In a hotel you will not always find a suitable dish. If you really want to maintain your diet then sometimes you have to spend a really long time to find a place that will serve a keto meal. This can be a hassle. 

People who have implemented this diet in their lives and stick to it find that all it takes is good organization and the keto diet won’t be that hard to maintain. Before you book a hotel for your trip, check their menu and you will know if they offer something for you. Also check out nearby restaurants before you go out, and you’ll save time searching for the right one. When you go to a friend’s party, take your own snacks.  

“What happens if I eat a carbohydrate dish on a keto diet?”

If you have no other options left and crave a carbohydrate snack, you can eat it. You just need to keep in mind that you may experience a sugar hangover afterwards, which will not be pleasant. However, taking a moment away from ketosis will not be a big sin and you will be able to return to it again.

The keto diet and runners – the opinions of specialists 

As well as the opinions of people who have introduced the keto diet into their lives, the opinions of nutritionists and doctors vary. However, some of them recommend this diet and others advise against it. In fact, this diet is a big controversy in the sports world. As I mentioned earlier, to some it’s very good and after a few weeks they feel amazing, and others continue to have no energy and give up. 

Keto diet – for whom is it (most often) necessary?

The keto diet has a clinical application. After consulting with a doctor, it is implemented in people battling diabetes, epilepsy and other neurological disorders. It can also help reduce inflammation in people with autoimmune diseases. 

With the keto diet, there are no fluctuations in sugar levels, and you don’t have sudden bouts of hunger. The body’s sugar is stable, and the carbohydrate-free diet combats insulin resistance.

What about healthy people and the keto diet?

The keto diet is most often chosen by people who:

• want to lose weight, 
• want to support their health, 
• want to improve their own well-being, 
• are curious about a new diet and want to try it out.

As for better running performance, it can’t be officially said that it helps. As I mentioned earlier – some people are satisfied and others think the opposite. 

Nothing is guaranteed. It’s best for you to try it out for yourself and see how your body reacts to it. Just be aware of the drop in energy and form at the very beginning. 

Is the keto diet right for me?

This is a question you’ve probably been asking yourself since the beginning of this article. If you got here, you’re about to learn the answer. 

Before you change your eating habits, you should consult your doctor about it. You will find out whether you have any contraindications to implement a ketogenic diet. What’s more, it’s a good idea to get yourself some basic tests and check your cholesterol, vitamin, mineral and hormone levels. 

Are you wondering why all this? The answer is simple. After about 3 months after starting the keto diet for runners (and not only) do the tests again and see how keto has affected your body and whether it is a suitable and healthy diet for you.

However, before you switch to keto, there are a few important things you need to know.

• Low-processed foods – this is what the ketogenic diet is based on – healthy fats, vegetables, nuts. 
• You don’t have to make sudden and radical changes if you want to live a healthy lifestyle – for starters, work on your current nutrition. Behind the resurgence and improved well-being on keto, is largely behind the abandonment of highly processed foods. It will be difficult to avoid processed foods. That’s why you can reduce the amount of carbohydrates in your diet at first, and then only try keto. 
• You don’t have to be a perfect Michelin-starred chef – many people think that switching to any diet involves perfect cooking skills. That’s not true. Keto meals are not that difficult to prepare. However, it is worthwhile to brush up on your skills and gain additional knowledge from books about the meals you can prepare. After all, it’s worth diversifying your menu, rather than eating the same thing all the time.

Hopefully with this information you already know what the keto diet is. Can you run on a keto diet? It depends on your individual disposition. One person will feel great on it, and another will not be able to run the designated distance even after several weeks of adapting the body to the new diet. If you really want to, try it out and see how your body will behave.