to carb or not to carb

 I started a running program 3 weeks ago and it's going really well.  I'm running 5 x per week 3 days are all-out and 2 days are easy.  My body is responding well and I haven't had too many difficulties.  I'm gently increasing my times and can now run at a good clip (4.8-5.0 mph) for 20 minutes straight.  That's up from 2 minutes when I started.

My question is, I have added carbs back into my diet with the thought that I would need them for the running.  I've only lost 4 lbs in 3 weeks.  My thought has been that this is due to adding muscle from running but now I'm beginning to wonder if that's the case.  

Has anybody else experienced this? 

What's the fewest amount of carbs I can get away with and still have the energy I need?

 if you're looking to still lose a lot of weight, my opinion is don't carb, with the understanding that you're going to be tired.  I did it for my first few months of training - when I added carbs it was rather remarkable, however, for those few months I was working out hard and still low carb, I was a weight losing machine (while still adding strength).  Just make sure the protein is there.  My opinion only, others will probably have different experiences.

 Thanks for the reply.  I'll cut out the carbs and see if that makes a difference.

There is a great article in this month's Reader's Digest about how low carbs is the way to go for losing weight.  You should buy it...it was a very interesting article.

 I agree with Andrew.  The combination of increased exercise and low carb BUT HI PROTEIN will increase your weight loss.  To avoid feeling tired, make sure you take in protein within in first 20-30 mins following your run.  I add a scoop of protein powder to some yogurt or even my coffee (chocolate makes a nice mocha) and have it after my workouts.

Once you get to your goal weight and want to maintain, that is when you can add the complex or "good" carbs.  In fact, as your running distances increase, you will need to add carbs to maintain your glycogyn (SP?) levels on long runs.

One very important "kicker" is that IF you don't exercise or have an easier or lighter day, you need to cut back on your intake (Carbs and Calories) else you will start to put the weight (Fat) back on.

It's all part of the Lifestyle change we make as part of this wild WL journey.  Good Luck and keep up the great work and progress!  Mike

If you're feeling really fatigued, overly tired, or dizzy at times around your workouts, do add some carbs in right around those times because your blood sugar could be low.  You're only 3 weeks into it so you aren't even close to depleting glycogen stores, but as your distances and intensity increase you will want to take care of replenishing after the workout.  Ever since I learned about recovery eating for runners, I ALWAYS have something like a Cliff bar after a run or spin class WITHIN 30-60 minutes.

The other thing to remember when starting a running program is that your cardio system is going to improve faster than the ligaments and tendons get used to the activity.  Be sure to increase slowly over the next couple of months to avoid injury.

Great job, and keep up with it!  Running's the best.  It's also how I gauge my fitness level.

Linn

By the way, when I first started running, my weight loss slowed way down but my clothes fit better.  After increasing the miles and intensity the weight finished coming off.  Running is how I've maintained all these years.

Also, please be sure you have the right shoe.  I have low arches so I originally started with a stability shoe but was prone to IT band problems.  Once I went to the running store and someone watched my gait, I was moved to a neutral and it made all the difference in the world.

The shoes are going to be the most expensive and most important part of your running program, so please be conscious of them.

Linn 

Hi Linn,
I also have low arches and I was fit for a stability 4EEEE shoe.  The shoes feel pretty good but I do notice I have some issues with tight IT bands as well.  Would you recommend I look into a neutral shoe?

It might do you some good to have a running coach or physical therapis****ch you as you run.  Although I have low arches, I tend to run on the outsides of my feet and don't really pronate much.  It was obvious to me watching my son walk that he does.  If you tend to over pronate, the stability shoe is definitely the way to go, but if you don't, it could be more harmful than helpful.  I know I'm not much help, but it really is important to have someone watch your gait and figure it out.  Not everyone with IT band problems has the wrong shoe.  There are lots of reasons including training and overall running form.  It would definitely benefit you to have someone watch you and see if there are any improvements they can help you make.

I'm taking part in a running economy study, and one of the things that I thought I knew before, but was pointed out to me during the treadmill portion is that my form actually improves as my speed increases.

Do have someone check out your form before you look into different shoes.

Linn 

I've also noticed eating something like a peanut bar (around 15-20 carbs) about 45 minutes before running gave me a spurt of energy needed. I stay low carb the rest of the time and add two double scoop protein shakes a day.