Camille Herron, a name synonymous with ultra-running excellence, has captivated the world with her record-breaking performances and unconventional approach to training and nutrition. This article delves into the dietary strategies and nutritional philosophies that have fueled her remarkable achievements, drawing upon her experiences, scientific insights, and expert opinions.
Herron's Unique Approach to Training
In the world of ultra-running, Camille Herron stands out. Unlike many athletes who prioritize high mileage, Herron focuses on quality over quantity. She often runs no more than 22 miles for her long runs, and sometimes only does two long runs a month. For example, when she won the Jackpot Ultra Running Festival’s 100-mile race in 2022, she only ran one easy 20-miler during her training.
Karen Troy, a professor of biomedical engineering, believes that Herron’s training philosophy aligns with research on mechanical stress and bone adaptation. Bones adapt and strengthen based on the forces applied to them. Too much force can lead to injury, while the right amount strengthens the bone. Studies suggest that bone cells become less responsive to mechanical stress after repeated loading cycles, necessitating rest periods for re-sensitization.
Herron's training incorporates frequent, shorter runs, typically 10 to 15 miles, followed by another six or seven miles after a four-to-eight-hour break. She also includes easy runs, strides, and drills twice a week. Herron emphasizes the importance of looking at the "whole picture," viewing each run as a brick that contributes to overall fitness.
Early Life and Career
Camille Herron's journey into competitive running began in elementary school. Her interest in running was piqued while running the mile for the Presidential Physical Fitness exam. She continued to excel in junior high and high school, eventually earning athletic and academic scholarships to the University of Tulsa. Despite facing injuries in college, Herron's passion for running never waned. She transitioned to marathon running, achieving notable success, including a victory at the Dallas Marathon in 2010 and a personal best at the 2012 Olympic Marathon Trials.
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More than a decade later, Herron is now running marathons, ultras and anything else that poses challenges, all while eyeing world records that are serious (like the 100-mile record she set last November at the Tunnel Hill 100 in Illinois) and fun (the Guinness Book of World Records recognizes her as the fastest person to complete a marathon while wearing a superhero costume).
Intuitive Eating and Nutritional Philosophy
Herron is an advocate for intuitive eating, listening to her body's cravings and avoiding restrictive diets. She incorporates a variety of foods into her diet, including meat, potatoes, ice cream, and cheeseburgers. Herron also enjoys a daily beer. She learned in graduate school that her diet is naturally higher in fat.
"I’m not very restrictive at all in my diet," she says. "If I want to eat ice cream, I eat it. If I want to eat a cheeseburger, I eat it. Everybody does their own thing based on what their body is craving. I think that is the healthiest mindset to have. Whatever your body wants, give it to it."
Specific Dietary Practices
Camille Herron's diet is similar to when she was racing marathons. The biggest difference is how hungry she becomes post-race. She emphasizes the importance of frequent meals and snacks to meet her energy needs.
- Breakfast: A slice of toast with butter and jam, coffee with sugar and coconut milk, and a banana.
- Pre-run Fuel: Herron only takes in fuel if it’s a harder workout.
- Post-run Snack: A smoothie or bowl of oatmeal within 30 minutes of finishing her run. Examples include leftover spaghetti or bacon, potatoes and eggs.
- Afternoon Snack: Trail mix or chocolate before taking a nap.
- Dinner: Meat with two vegetables and a starch like rice, pasta, or potatoes, along with a beer or a Coke (decaf) and whiskey.
Before races, Herron likes to eat at Taco Bell (3 Double Decker Tacos) and Subway (Tuna sub and chocolate chip cookies).
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The Low-Carbohydrate, High-Fat (LCHF) Debate
The role of low-carbohydrate, high-fat (LCHF) diets in endurance performance has been a topic of much discussion and research. Some studies suggest that LCHF diets may enhance performance in ultra-endurance events by increasing fat oxidation rates. However, other studies have shown that LCHF diets can impair exercise economy and performance, particularly in high-intensity activities.
Scientific Perspectives on LCHF Diets
- Increased Fat Oxidation: LCHF diets have been shown to increase fat oxidation during exercise and at rest.
- Ketosis: The body enters a state of ketosis, relying on fat for fuel.
- Moderate Protein Intake: Protein intake is moderate (1.2-1.5 g protein per kg of body weight) and tailored to individual needs.
- High Fat Intake: The majority of daily calories come from healthy fats (55-70% fat or 120-130g fat within daily intake) such as avocados, nuts, seeds, olive oil, coconut oil, and fatty fish.
Research Findings
- One study found that aerobic endurance exercise of well-trained cyclists was not compromised by four weeks of ketosis, but this was an underpowered study with just five subjects.
- Another study investigated the long-term performance implications of a Low Carbohydrate Ketogenic Diet (LCKD) in well-trained endurance athletes. Fat oxidation during the 100 km time trial was significantly greater in the LCKD group compared to the HC group. There was no significant difference in the performance of the 100 km time trial between the HC and LCKD groups.
- One study found that a ketogenic low-carbohydrate, high-fat (LCHF) diet reduced exercise economy and impaired performance in elite race walkers, despite increasing the capacity for fat oxidation during intense exercise.
Camille Herron and Fat Oxidation
Herron credits her recent testing with Trent Stellingwerff for helping discover that she has a high VO2 max and produces a naturally high fat oxidation rate when she’s running long distances. As a result, she has backed off her carbohydrate intake, which has improved her performance and reduced gut problems.
Considerations for Female Athletes
A LCHF diet is not advised for female athletes since it tends to result in low carbohydrate availability, low muscle and body carbohydrate stores, which pose a greater challenge to meeting daily energy demands for training and health. Carbohydrates help regulate the menstrual cycle, and they support the immune system and bone health.
The Importance of Individualization
It's crucial to recognize that a restrictive dietary approach like the LCHF diet will pose challenges in optimizing training and performance on the trails and in the mountains. For Uphill Athletes with only a few months or a couple of years of training behind them, adopting a low-carbohydrate diet or restricting carbohydrate intake to less than 30g per hour won't serve as a transformative performance factor.
Herron's Advice and Insights
Herron emphasizes the importance of listening to one's body, avoiding restrictive diets, and incorporating a variety of foods. She also advises runners to prioritize consistent training and to fuel their bodies adequately for the demands of their training sessions.
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