Fats

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Fat is usually a dirty word to a runner or anyone for that matter but is an essential means of fuel and therefore energy. Fat is stored in the body in the form of triglycerides (higher in women than men). Adrenaline from running stimulates an enzyme called lipase that in turn breaks up triglyceride molecules into glycerol and fatty acids. Fatty acids enter the bloodstream and aid working muscles with energy.

Burning essential fats help to conserve reliable carbohydrate stores so they do not run low. Although caffeine acts as a diuretic if abused, it has been found to be a good fat burning substance.

Fats make up about 20 – 25% of your daily caloric intake. Focus on avoiding empty calories from saturated fats. Unsaturated fats are the better fat source.

Running faster than normal (90% max HR track sessions or 80% max HR efforts) a couple days per week help burn fats and calories from fats the best.