Kickas.org Forums Ankylosing Spondylitis General Discussion #1 AS Web Support Group Any Runners in the group?

I know I havent been around for a while. Life sure has been busy. But I have a question that I think only the wonderful people of this site could help me answer.

I am going to be training for a marathon... (Crazy I know!) But I used to be an avid runner, running 30-40 miles a week. I am tired of feeling sorry for myself and want to do something to challange myself and remind myself that I have AS, AS does not have me. When I trained before (over 9 years ago), I had to eat a lot of carbs (aka staraches) and I dont know what a good replacement would be this go round. I would love to be able to eat as many carbs as I need to fuel my body for the runs, but I dont want to be in pain because of the starches. However, if I dont eat correctly, I wont have energy or the ability to refuel my muscles, which means a lot of pain. Sounds like a catch 22 here. Do any of you know of recommendations for food that I can eat, that will have the same effect on my body in the good ways and none of the bad ways?

The marathon is May 1 2011 and I start training Friday. I am scared but have set small goals to keep myself motivated so I can reach the big goal at the end. 26.2 miles along the North Shore line of Hawaii.

Thank you in advance for any help you have to offer.

Hi

I read Cordain's excellent book "The Paleo Diet." He has written a book specifically for distance runners called "The Paleo Diet for Athletes." It is on my list to buy.

If you go to www.bookdepository it is cheap and free post.

On the fitness blogs it is highly regarded.

Good luck.

Perfect!! Thank you so much. That is exactly what I was looking for... On my way to order it now. =)

Hi Sara!

I don't know much about nutrition. However, am I right to say that there are plenty of starch-free foods full of carbs?

Craig

Hi Sara, I am a runner, I have been running most of my life. I am not very fast, and getting slower. I diagnosed with AS when I was about 23. I am now 49, and in 2004 I was diagnosed with MS. I ran a marathon in 2008. I have run many half marathons. I like the half marathon distance. It does not require as much time to train for. As far as diet goes, I only half follow the NSD. I would not even call it a LSD. I do avoid potatoes, and try to stick to whole grains. I do eat lots of bananas. Running helps keep the AS in check for me.

We do have a fast distance runner on the site, but I have not seen him around in a while. He ran cross country in college. I am not sure what his diet is like , but I do know he eats bananas.

Good luck with training, and don't increase your distance to fast.

do you have trouble/flare ups when you eat carbs/starches?

Hey Orch! My physical therapist told me to avoid running. I would like to run again. Not marathons but even a couple miles. You think it helps you? Interesting. Glad to know. I might have to give it a shot.

Craig

Hi Sarah.
I've been a runner since age 12, and have had A.S. since age 28. Ran on my high school and college teams, and have accrued 15+ marathons over the last 8 or so years.

A.S. knocked me on my butt when it first flared up; could barely walk, so running sure wasn't an option. Thought I would never run again. Thought I would never to anything normally again.

But I got a dx that same year, started on NSAIDs, got a bit better, and then made the move to Enbrel. This was in spring of 2009. Haven't looked back since starting the anti-TNF, as it's put me pretty close to full remission. Since then, I've ran close to 10 half marathons, one marathon, and am currently training for marathon in November.

Last week I logged just under 110 miles of training, which is a lifetime best. Been averaging in the mid-90s this summer and fall. I've been getting faster in races too, and have set numerous PRs during the last two seasons. I sometimes joke that Enbrel is a PED. Obviously this makes me quite an anomaly among A.S. sufferers, but I think getting on the anti-TNF so early on was a big deal for me.

I know another guy out here in Utah who just ran under 3:10 at the Portland Marathon, and got his Boston qualifier. He also ran an Ironman Triathlon early this spring and did pretty well. He takes Enbrel "as needed". I know a woman nearby who almost qualified for Olympic Trials a couple weeks ago in the marathon (2:47 in the marathon). She's another person who thought her running was FINISHED, but got on a successful medical treatment program, and has set numerous PRs this year.

Point is: A.S. is bad for running, but is not necessarily "the end". Lots of success stories out there, just in my own region!

Regarding diet, I went strict NSD at first, but didn't have a ton of success in reducing the pain/inflammation with it. Perhaps I did it wrong, or not long enough. However, I liked how it made me feel in terms of energy, so I've stuck with a form of Low-Starch Diet.

Even as "low-starch", it is definitely lower-carb than the typical American diet. My biggest challenge was simply keeping on weight, especially once I ramped up my training. You really need to eat a lot.

I was always able to get adequate carbs from fruit. Bananas have less or no starch if you let them get pretty ripe. Apples, orange, grapes, dried fruit all have tons of carbs, good fiber too. Lara Bars are a wonderful no-starch energy bar. I ate them like gangbusters. I replaced energy gels for dried papaya, and other dried fruit. Many electrolyte drinks have starch, but I'm pretty sure gatorade does not. I also like to make my own energy drink, usually just orange juice, water, and Emergen-C. (helps my immunity!)

Since I've gone "low-starch" rather than "no-starch", I allow myself yams, beets, and other somewhat-starchy vegetables. I still don't eat any bread, rice, or white potatoes in my normal diet, but do cheat some. Bread/wheat is about the only thing that makes me hurt, usually a tightness up in the neck and shoulders that goes away in a few hours. Nothing else seems to bother me. Seems like the whole starch thing affects different people in different ways, or not at all.

But I feel great on this diet, which is why I've stuck with a modified form. I truly think that subbing out bread and "empty carbs" and replacing them with fruits and veggies is a beneficial thing for ANYONE, as it replaces nutrient-poor foods for nutrient-dense foods. And this can only stand to benefit running performance and recovery. It's a really good diet, IMO.

As others have stated, "PaleoDiet for Athletes" is a really good book, although I found it too restrictive and also very expensive. Cordain does allow a few starchy foods, such as yams, though. The diet I identify best with is actually Specific Carb Diet (SCD). Again, it is lower-starch, but certainly not no-starch. But there are many good SCD cookbooks out there, and wonderful ways to get grain-free carbs.

Seems like if a person has fusion, permanent joint damage, or are in a current flare, running probably is NOT good. So I think it varies per individual, and their unique case of A.S.

Speaking for myself, I sit all day at a computer, and some days my lower back and hips get really achy and/or tight. On such days, running is the highlight, as it is the only time I feel "normal", and all the ache goes away while running. Follow up the run with a hot shower, and I'm feelin' pretty good the rest of the evening.

My first doctor told me no running. I felt better when I ran so I continued. That said everybody is different. I know I had problems increasing my distance, and I still will not increase it very fast.

I do lots of stretching after a run.