20/10/2025
It’s no secret that running and me don’t really mix…
But to be honest I’ve been looking at it all wrong…
A constant inability to control my Heart Rate and a frustration around my own perceived levels of fitness versus the rest of the ‘Hybrid Athletes’ showing their 4min/km ‘steady run’ led to one thing
Me pretty much sacking it before I’d even begun.
If like me, you’re struggling to keep your heart rate under control during training…
it’s probably not be your fitness, it might be your fuelling.
When you start a session fasted or under-fuelled, muscle glycogen stores and blood glucose levels are already low.
The body is forced to rely more heavily on fat oxidation, which is a slower and less efficient energy source.
As a result, oxygen demand rises, heart rate increases and you fatigue earlier…
Especially during Zone 2 or endurance-style work.
A pre-training carbohydrate feed of 40 to 60g of fast-acting carbs, taken around 60 minutes before training, can help stabilise blood glucose and ensure sufficient carbohydrate availability to support aerobic efficiency.
Research has shown that when carbohydrate availability is low:
- RPE increases.
- Heart rate drift occurs earlier.
- Lactate accumulation begins at lower intensities.
- Training quality and volume decline over time.
On the flip side, when carbohydrate availability is high before training, athletes demonstrate:
- Improved exercise outputs and aerobic efficiency.
- Better HR stability throughout endurance zones.
- Enhanced session performance and recovery.
If you want to maintain control of your heart rate, increase training output and get more from every session… please don’t skip the carbs.
A simple pre-training snack example:
- A Banana & a rice crispy square bar (the basic bitch pre-workout snack)
- 1 slice of white toast with jam
- 2 tbsp honey poured some Medjool Dates
Fuel for the work required and keep an eye on how your HR responds..
