As @siobhan will vouch — I have stupid amounts of salt. Averaging close to 10 grams a day (not a typo). And it took a lot of trial and error to get to understanding that’s exactly what I needed. I supplement close to one gram each of magnesium and potassium, but it’s the salt that matters the most. If I’m away from that average for too long I’ll start getting leg cramps and other issues.
TEN! I need to buy stock in … what brand of salt do you use??
I did not read all the replies in the thread.
my blood pressure improved.
my resting pulse rate and activity pulse rate both went up by 10 to 15 pulses per minute.
my activity pulse rate used to be 80 to 85
now it is 95 to 105 pulse per minute.
my resting pulse rate which is more accurate went from 50 to 65 pulse per minute
quite an increase
So glad I found this! I started keto a month ago and have recently returned to running after a meniscus tear. My heart rate shot up dramatically and I couldn’t get it back down. I was about 20 pts higher on my heart rate than typical for a 5 mile run. I was freaking out a bit as I have a half marathon this weekend. I will try the salt thing and see if that helps. What about exogenous ketone supplements? Would that help mid-run at all? Thanks!
How are you doing now? Months later.
I have read you post and it is so recognizable. Cannot get my hart rate down, and my pace is much lower than before Keto. I’m wondering when this gets back to normal.
Another long time keto runner adding to the pool of people experiencimg these issues. My low effort HR is at 145-150, and pacing at 160, which is high for my age. Any incline and I’m up to 170-180 bpm. At the same time I’ve lost speed, and my place is now slower. I don’t care about pace since I’m not racing, but the heart rate is bothering me.
I’ve been running on keto for almost 1,5 years now, and it’s only been getting marginally better. Seems this is the way the body works on keto…
Salt and Electrolytes help, and I always bring salted water to long runs. Pre-workout carbs also helps, but not much more than MCT-oil. So I’m sticking to the oil.
It doesn’t get back to normal that is the conclusion I have come to. I have tried everything and have only one solution for this. Throw away the HR monitor, run by feel and it is as though nothing has changed. One must accept that HR is higher on a Ketogenic diet, and running with a HR monitor just brings in the “worry” factor that something is wrong. Nothing is wrong. Run by feel, or as I do run with a power meter (Stryd), because a Watt always tells the truth, as opposed to HR which can lie though its teeth!
See the reply I just wrote to Melb7 above.
Salted water is good for the long runs. I would kick the pre-workout carbs though, they really don’t help in my opinion. MCT-oil on the other hand helps me a lot when I take it before a run.
High HR is normal with a keto diet when running, just accept it. Best to run with HR and only run by feel. MCT oil before a run helps.
I usually run by feel as well, and my average HR is actually lower when I don’t look at the watch while running.
I can run while breathing through my nose (to me that’s low effort) and that’s when my HR is around 150.
I soon figured out I need salts, but I’m still experimenting with what and when to eat. Now I’m trying supplements, and with all this the effect keeps changing. Seems like this is a tricky subject!
I heard a podcast with Noakes, he said exactly this. Detractors take the higher bpm as a sign of reduced efficiency - he said there’s no evidence of this. You just need more oxygen. That’s it.
I’ve experienced it as well, but when I look at training zones it really just shifted up. What used to be a race heart rate is now sustainable tempo.
Found the podcast:
The comments about efficiency and heart rate are at 38:25 (but the whole thing is pretty much worth the listen). It’s a cycling podcast but he’s talking generally about keto and athletic performance.