Hi.
Welcome back!
This week, I was running, and I had a thought.
I run weekly. This is a habit I formed in a more desperate time in my life, but running has become a crux of who I am. Running has grown with me, and I respect the seeming limitless expanse of this sport.
If you have read some of my other posts, you might have noticed my interest in nutrition and overall wellness. I do not think that I have to be the one to tell you that running is… well… directly related to nutrition and health.
I have been running for a couple of years now casually. My routine averages out to about a mile a day. I am very much still a hobbyist runner, but I will be running a 10 mile race at the beginning of next month–November 5th, 2023. The race is Run for the Water, a fundraising event presented by the “Gazelle Foundation.” I thought I should mention it for anyone interested, but the point is that I am going to be running a 10 mile race soon.
I have been cutting weight and adding miles to my normal routine in preparation. I find the contrast between running for weight management and running for sport quite fascinating. I have really just begun my dive into distance running nutrition. What is so fascinating is that I started running so that I could increase my daily activity to help lose body fat. I am so accustomed to running to burn calories that, when I was introduced to the sport side, I realized I know very little about eating to run.
Just recently, I have been eating in preparation for my morning runs, and I have discovered that running for sport is not only mentally entirely different but also offers a unique experience to running for weight loss.
Running for weight loss has felt to me like a constant uphill battle. Even as I have lost significant amounts of weight, the requirement of being in a calorie deficit makes it so that my body is not ever nutritionally near peak to perform.
Now that I am nearing my goal weight and preparing for a race, I am better monitoring my calories and macros to intake more. I normally ran hungry. I now eat a medium sized, carbohydrate rich meal in preparation for each run. This small change has completely changed my experience, so I did some research.
I only learned recently about “The Wall” from ChatGPT:
“Is it common to have an energy crash when running if I start out too fast?”
ChatGPT
“Yes, it’s quite common to experience an energy crash when running if you start out too fast. Beginning a run at a pace that’s too intense can deplete your energy stores quickly and lead to fatigue, making it challenging to maintain your performance throughout the run. It’s often recommended to start at a comfortable pace and gradually increase your speed to avoid this energy crash” (“Is it common”).
“Does this have a name?”
ChatGPT
“Yes, this phenomenon is often referred to as ‘hitting the wall’ or ‘bonking.’ It occurs when your body depletes its glycogen stores (the primary energy source for muscles) faster than it can replenish them during high-intensity exercise, leading to a sudden drop in energy and performance. Proper pacing and nutrition can help prevent hitting the wall during activities like running” (“Does this have a name?”).
“Tell me more about “hitting the wall”
ChatGPT
“‘Hitting the wall’ is a term commonly used in endurance sports, particularly in activities like marathon running and long-distance cycling. It refers to a sudden and significant drop in physical and mental performance during exercise, often characterized by extreme fatigue, muscle weakness, and a feeling of exhaustion” (“Tell me more about”).
“Why do runners carb-load? Your body can only store enough glycogen (energy) to sustain 90 minutes of exercise. After this point, without sufficient extra fueling, you’re in danger of running out of energy and coming up against the dreaded ‘wall’” (THE RW EDITORS).
Running hungry, I was starting out fatigued. Eating before my runs, I can sense this metaphorical wall when I hit it. It feels like running through water. While the shift is not entirely immediate, when it hits, it is felt. Almost like someone slowly turned a dial for how much each leg weighed, my legs had a fatigued resistance. This unseen weight reminds me of a video I watch recently by youtuber Will Tennyson “It is sending electrical pulses to your muscle to contract harder and longer […] your legs are going to feel super heavy” (“I Tried World’s”).
In that video, Will is experimenting with different workouts. One of the exercises he tries involves a medical grade electrical muscle stimulation equipment. While I have never experienced this type of exercise before, I find Will’s reaction to be a great proxy for how I felt on my run.
I will not spend any more time talking about this video, but Will Tennyson is a very entertaining, informative, fun youtuber that I not only enjoy watching but has taught and inspired me. If you are interested in fitness or just want to have a good time, go check him out (video link in citation).
There is a beautiful complementarity between calorie minimalism and hyper nutrition. At the point that lies in the middle is a challenge for all endurance athletes. A challenge that I am at best a novice level interpreter.
Oh, before I go, the infamous “runner’s high” (I have noticed) is only felt when blood sugar levels and glycogen stores are sustained. There are no highs after hitting the wall. From my anecdotal experience and understanding of physiology a runner’s high is a combination of a childlike sugar high, and the endorphins that circulate throughout the body as a result of heightened heart rate, adrenal pain responses, heightened metabolism, and mental euphoria all gained from running. Running—when done properly— acts on many positive stimuli that then produce that iconic, natural bliss runners crave.
Now, I must go. I am behind this week–both in schedule and in sleep. I am so sad because I didn’t even get to mention how much I liked the word “bonking” that ChatGPT mentioned.
The time is ticking! I will see you next week. Till then, Tristan from HQ signing off. Bye!
Citation
“Does this have a name?” prompt. ChatGPT, GPT-3.5, OpenAI, 11 Oct. 2023, chat.openai.com/chat.
“I Tried World’s Most Expensive Workout ($100k).” YouTube, YouTube, 24 Sept. 2023, www.youtube.com/watch?v=F_PVFrHtbH8&t=570s.
“Is it common to have an energy crash when running if I start out too fast?” prompt. ChatGPT, GPT-3.5, OpenAI, 11 Oct. 2023, chat.openai.com/chat.
“Tell me more about ‘hitting the wall’” prompt. ChatGPT, GPT-3.5, OpenAI, 11 Oct. 2023, chat.openai.com/chat.
THE RW EDITORS. “When to Start Carb Loading on Marathon Week – Runner’s World.” Runner’s World, 21 Apr. 2023, www.runnersworld.com/uk/nutrition/diet/a27178213/when-to-start-carb-loading-marathon/.