Every year, more and more new running strategies emerge . All of them promise significant improvements to help you achieve better results. One relatively new group of strategies is known as train low. It refers to training with low carbohydrate availability. These strategies modify the traditional nutrition plan, training methods or timing of workouts. This article presents an overview of the most popular train low strategies for runners.
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1. Train low strategies
What is train low in running?
In contrast to traditional training methods, the train low approach focuses on running with low carbohydrate availibility. Runners can achieve this state by making changes to their diet, training methods or workout timing. These adjustments lead to glycogen depletion, reduced carbohydrate intake, and increased fat oxidation.
2 trainings in one day
The first train low strategy involves running twice a day. In the first training, the runner aims to deplete glycogen stores. During the second session, the athlete trains with low glycogen levels in the muscles and liver. No carbohydrates are consumed between the two workouts.
Scientists have observed increased fat metabolism and enhanced adaptation to training with this method. What is important to note second training without carbohydrates intake distinguish lower intensity compare to the same training with carbohydrates.
Running twice a day should be carefully integrated into training plan to avoid injuries. The body needs proper recovery time so don’t use this strategy too often.
Fasted running
In this method, the runner trains after an overnight fasting. During the night, the body uses liver glycogen to produce energy. As a result, morning level of liver glycogen is low but muscle glycogen remains almost unaffected by fasting.
This is a popular form of training, especially among early birds. Studies show an elevated level of enzymes responsible for fat oxidation and mitochondrium activity during fasted running.
Low carbohydrates diets
Low carbohydrates diets are gaining popularity, though not particulary among runners. Most running nutritional plans focus on carbohydrates as primary source of energy. In contrast, low carbohydrates diets consists mostly of protein and fat. In such diets, body produce energy from fat in process called ketosis.
Runners usually rely on carbohydrates because body can access them more easily than fats or proteins. However, carbohydrates have lower caloric density than fats, meaning the same amount of carbohydrates provide less energy than fats.
Chronic training with low carbohydrate availibility increases fat metabolism but also reduces the body’s ability to metabolize carbohydrates. Studies confirms that training with low carbohydrate availibility decreases the activity of pyruvate dehydrogenase, an enzyme involved in carbohydrate oxidation.
Overall, diets rich in carbohydrates improve training effect more effectively than low carbohydrate diets. Training effect can be measured in various parameters such as speed, strength or aerobic capacity.
Prolonged training without carbohydrates
Running guidelines recommend consuming carbohydrates during long or intense training sessions. This train low strategy goes against those common recommendations. The runner begins with normal glycogen levels in the liver and muscles but gradually depletes them without replenishment.
Low carb training reduces the intensity at which a runner can train compared to high carbohydrate availability. Researchers suggest that high-intensity sessions should be performed when carbohydrate levels are sufficient. While more research is needed, it is reasonable to assume that train low strategies should be tested on low intensity training.
Sleep low
Sleep low is a great strategy for those who train in the evening. The goal of this method is to deplete glycogen stores before going to bed. The time when training starts also begins intermittent fasting.
Similary to others train low strategies this approach activates enzymes responsible for fat metabolism and increase AMPK production. However, impact of sleep low method on sleep quality and regeneration should be examined.
Sleep is one of the most important elements of recovery. During sleep, the body repairs damaged cells and tissues. High-intensity training in the evening elevates cortisol level which negatively affect sleep quality.
At this stage, it is still unclear how the sleep low strategy influences sleep and regeneration. To mitigate after training stress incorporate relexation techniques as meditation or acupressure mat.
Delayed post-training meal
Post-training meal is a crucial element in runner’s nutrition plan. The right timing and amount of carbohydrates can shorten the time the body needs to replenish glycogen stores. This train low strategy involves delaying carbohydrate intake after training, typically for a period ranging from 2 to 8 hours.
Some studies have observed increased activity of metabolic genes, such as p38 MAPK. Higher level of p38 indicates more intense muscle regeneration and improved training adaptation.
Strategies overview - Summary
- Two Training Sessions in One Day: The first session depletes glycogen stores, and the second is done with low glycogen levels
- Fasted Running: Training after a night of fasting, with low glycogen levels in the liver
- Low Carbohydrate Diets: These diets shift the body’s reliance from carbohydrates to fats for energy
- Prolonged Training Without Carbohydrates: Runners train without replenishing glycogen during long or intense sessions
- Sleep Low: Depleting glycogen stores before bedtime and allowing the body to fast overnight
2. Benefits of Train Low
How train low influences runners
Main benefit of train low running is enhancement of training adaptation. Runners may experience improvements such as:
- faster recovery
- lower risk of injury
- higher tolerance to physical exertion
- optimization of metabolic processes
Can train low improve performance?
These subtle changes add up to improvement in overall training effectiveness. Nevertheless, scientists don’t observe better performance outcomes in groups applying train low strategies, they may still be worth considering as part of a comprehensive training plan
What are the benefits of training with low glycogen?
Glycogen is an excellent energy store for runners. However high glycogen level reduces activity of AMPK. This signaling protein functions as an energy sensor. It informs the body to produce more mitochondria or to use energy more efficiently. AMPK plays important role in anti-aging process that slow down aging.
When glycogen levels are high, glycogen binds to AMPK and blocks its activation. During training with low glycogen, this situation changes. AMPK becomes more active and sends signals to produce more energy. Higher AMPK activity helps the body prepare for future energy shortages.
Short periods of higher AMPK activity are highly beneficial for runners. It means the body can produce more energy or reduce energy losses. These adaptations can lead to improved endurance and allow runners to perform longer and more intense training sessions.
Effect of low glycogen on fat metabolism
Low carbohydrate availbility forces the body to rely on fat rather than carbohydrates as the primary energy source. Scientists observe this shift with changes in enzymes activity:
- an increase in HAD, which is associated with fat metabolism
- a decrease in pyruvate dehydrogenase activity, which is connected to carbohydrate metabolism
Improved fat utilization is important especially for ultra marathoners. In ultramarathons carbohydrate availibility is limited. It is difficult for ultramarathoners to depend solely on carbohydrates. As a result, they consume more fats. In one ultramarathon study, participants who finished the race consumed 5 times more fats than those who did not finished.
Benefits - Summary
- Enhanced Training Adaptation: Increases the body’s ability to adapt to training
- Improved Fat Metabolism: Encourages the body to rely more on fat for energy, which is beneficial for endurance events like ultramarathons.
- AMPK Activation: Higher activity of AMPK boosts energy production, making the body more efficient at utilizing energy.
3. Negative effects of train low
Despite the potential benefits of train low strategies, they remain relatively poorly researched compare to traditional high carbohydrates availibility training. This raises questions about their negative effects and the role of low carbohydrate availibility in running performance.
Some concerns related to low glycogen training include impaired recovery, a greater risk of injury, and a potential long-term decrease in carbohydrate utilization. The limited amount of data make it difficult to write clear recommendations.
In this context, the best approach is to test specific train low strategies on your own. Remember to minimize risks before incorporating strategies into your training plan.
Negative effects - Summary
- Limited Research: The strategies are still not well-researched compared to high carbohydrate availability training, and more studies are needed to fully understand its risks and rewards.
- Impaired Recovery: Low glycogen levels can affect the quality of recovery.
- Decreased Carbohydrate Utilization: Long-term use of train low could decrease the body’s ability to effectively use carbohydrates
4. How to implement train low strategies in running?
Good preparation is a key element of success in any field. Before incorporating train low to your running routine, consider the following advice to reduce potential negative effects:
- Test train low approach during low intensity workouts to minimize the risk of injury or fatigue.
- Limit low glycogen training to 1-2 times per week, depending on your total weekly training volume
- Avoid excessive exertion on train low strategies
- Always prioritize proper recovery after train low training sessions
5. Conclusion
Despite lack of solid evidence of benefits of train low strategies. They can one day become standard of endurance training. it can already be a great addition to a traditional training plan especially if you’re looking for something to break the routine.
There’s no one perfect approach for everyone, what works for some might not work for others. That’s why it’s best to test these strategies cautiously, with a focus on proper recovery. It is crucial to find the right balance between experimentation and tried-and-tested methods.
Ultimately, the decision to include train low strategies in your training plan should be based on individual goals, experience, and a careful balance between performance and recovery.