Having a basic understanding of the energy source that the
body uses during long runs will help understands the basic behind long distance
running fueling.
Carbohydrate / Fat
As the muscle contracts energy is provided to support the
action. The body has different sources of energy: glycogen, carbohydrate, fat
and protein. The difference between each source is how difficult is to convert it from its state into energy to
be supplied to the muscle.
From a “complexity” point of view, glycogen conversion to
energy is more straightforward than carbohydrate, and these two than fat.
On the other hand, the availability of stored energy as fat
is higher than carbohydrates.
From a long distance running point of view we focus on
carbohydrates and fat.
In addition, it is important to understand that all these
sources are used “simultaneously” and depending on the exercise intensity,
duration and training one may be used more than the rest.
Below you can see an extract from O'NEIL, T. et al. (2001) Indoor Rowing Training Guide.
Concept 2 Ltd where he highlights how the energy source change with intensity
and the duration of exercise.
Key points from this table:
-
If you want to lose weight, you have to run slow
-
Training for performance (high effort levels)
and training to lose weight at the same time is not possible, you need to
decide what is your training goal
Disclaimer: As expressed on the blog description I used this media to summarize my research on subjects of personal interest. By no means I claim that the information shared is expert advice on every subject but my own personal conclusion after reading / listening those that claim to be experts.
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