SO HOW IS IT NOT POSSIBLE TO LOSE WEIGHT WHILE YOU TRAIN FOR A MARATHON? Coming from an eating disorder background I think I fall into many of these traps- especially just running so I could eat. Eat multiple small meals, rather than three large meals. Stay away from creamy sauces or overly spicy foods. Personally, after 21 marathon training cycles, I know these struggles all too well. If you don’t want to worry about ratios, an intake of 15-25 grams of protein should ensure better muscle recovery. For many athletes this step is enough to create their gradual weight loss mode. And I’m with you on the avocados — one of my favorite snacks plain with salt or soy sauce! Runners and athletes do need carbs and proteins, but choose the right ones. You do need carbs in your body for energy on race day, but do not go overboard the day before. When your training is designed properly with a time goal in mind, you’ll shed pounds faster than if you were … Do not just drink water on the run, but increase your overall water intake daily. ( Log Out / Get started now by eliminating all soda, including diet soda. 4. Time your weight training properly around your runs. Eat multiple small meals, rather than three large meals. If weight loss is a goal of yours, incorporating strength training into your routine is key. Doss has co-hosted a lifestyles-themed radio show and is a graduate of the Connecticut School of Broadcasting. my Renaissance Periodization cut was a challenge at times, I wasn’t allotted extra food on light or moderate running days, Renaissance Periodization cut, I really had to focus on reining in my carbs (except during my workouts) and my fats. Major charities offer marathon training programs. // Leaf Group Lifestyle. Running a marathon is a major accomplishment of physical and mental endurance. You might feel like you are more hungry and need more food as your training intensifies. Also, it is not likely to make you as hungry as running. It’s interesting what you said about women of child-bearing age… I am curious if that has something to do with my weight gain. On January 2nd of 2017, I like many people wrote an article about my pledge to lose weight and get in shape. But I have to say focusing on high-quality, nutrient dense food has really helped (think avocado, hummus, peanut butter) whereas before I’d have been tempted to eat rice cakes and popcorn because they were “good” ie. These were so useful! And to lose weight (and keep it off), you have to run smart. The taper phase allows your body to rest before the big marathon push. First off, it’s important to highlight the difference between fat loss and weight loss. (There may be people… The benefits of training for a marathon include increased muscle tone, decreased fat, lower blood pressure and increased energy. While exercise can help prevent weight gain, what you eat is as equally important — in fact, it’s more important if you are trying to lose weight.” Eat Breakfast on Race Day: “Eat breakfast the day of your event,” Miller said. Please check with the appropriate physician regarding health questions and concerns. Avocado just makes me feel yummy! With the start of marathon training or distance running events, many guys ditch the weights in favor of additional miles on the road. You can also determine the calories you will burn while training through other calculators, or by the following rough estimate: While great for an instant replenishment of fluids, sugars and salts during an intense workout or run, do not drink them on a regular basis. Change ), You are commenting using your Twitter account. It is still possible to lose weight during the back half of your training, but it’s critical to understand that it’s not the primary focus. While runners may lose fat with training, muscle is heavier and balances out any weight loss that would have been visible on the scale." This will maintain your blood sugar levels and keep you feeling full. MayoClinic.com: How Much Water Should You Drink, NYCMarathon.org: Training for the NYC Marathon, ChicagoMarathon.com: Training for the Chicago Marathon. Laine Doss has been writing for years with an emphasis on fitness, travel and lifestyle issues. Thanks for these tips! I will preface this post with a disclaimer: I am not a nutritionist or a doctor. Losing a pound of week requires a 3,500 calorie deficit. Reserve sugar-laden sports drinks for training runs and recovery. Train Smart to Lose More Weight. Remain hydrated! You can calculate your daily calorie needs outside of your training based on your gender, height, weight and activity level. Have a snack or meal within 30 minutes of finishing your workout. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. the number on the weighing scales). Yes, that’s going to mean spending some time lifting heavier, instead of out on the roads. If you burn an average of 100 calories per mile run, in a 14-mile run you will have burned 1,400 calories. When you taper your mileage, be sure to taper your caloric intake. They make me feel super nourished. Oatmeal and an egg or peanut butter on a slice of whole grain bread are healthy choices that will fuel your run. Personally, after 21 marathon training cycles, I know these struggles all too well. Most major marathons, such as the New York City and the Chicago marathons, offer on-line training schedules for beginners. Training is rigorous, but the satisfaction of completing a marathon is worth it. Doss has written for "Buzz" magazine, Examiner.com, Liberalwonk.com, Fashify.com and Laine Doss Green Travels. Schedule your weight training on days when you aren't doing long runs. To stay healthy and run well while losing weight, you must determine how many calories you need. And maybe more surprisingly, marathon training is probably not the best time to set weight loss goals. Cardiovascular activities such as running are your best friends when it comes to torching calories, and training for a marathon will get you running more than ever before. Next eliminate alcohol, candy, cakes, chips, sweets and all junk food. I am 1.78m tall (5ft 10). Drink water instead of fruit juices and sodas 1. Our team periodically reviews articles in order to ensure content quality. Fat loss is the aim of specifically targeting a reduction in fat mass. One of the questions I get asked most often this time of year is how to lose weight whilst marathon training. The proteins will help repair muscle tissue that naturally tears during a long run and the complex carbs will help even out your blood sugar levels. This will maintain your blood sugar levels and keep you feeling full. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. If you're training for a marathon, you're running 30-40+ miles a week averaging about 100-120 ish calories per mile which is about 3,850 (ish) calories burned per week. These tips are based on my own personal experience over the years, including my recent cut using the Renaissance Periodization program. Change ), You are commenting using your Facebook account. Since training for a marathon involves increasing mileage over an extended period of time, it is an ideal way to lose or maintain weight when combined with a sensible eating plan. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. The long run is crucial to running a successful marathon and the long runs are great for weight loss. Stick to your training schedule, especially the weekly long run. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Take a few days each week to focus on strength training. ( Log Out / Change ), You are commenting using your Google account. Start to taper your training mileage two weeks prior to the marathon. We have all been told that -- contrary to conventional wisdom -- it is really hard to lose weight while training for a marathon. Do not worry too much if you gain a pound or two during the taper phase 1. Eating lean proteins like fish or chicken and complex carbs like brown rice and wheat pasta are smarter choices. Avoid bagels and other white flour items that are filled with empty calories. It might be because of this very naïve way of thinking that I thought running my first marathon will make me lose weight. A third reason has … In fact, a lot of people gain weight when they up their training mileage. Doing bodyweight exercises or training with weights can help reduce the risk of running injuries. Eat a small meal with a mix of protein and complex carbs to fuel your body properly for the task at hand before the run. Find a training schedule or program that is appropriate for your level of fitness. Our friend Angie over at the Marathon Training Academy struggled to maintain her energy while training and focusing on weight loss. Of course your highest priority while training for a marathon is running. ( Log Out / Drink fluids: Optimal hydration can improve performance and reduce hunger. We have all been told that — contrary to conventional wisdom — it is really hard to lose weight while training for a marathon. I hope these tips are helpful. My post was called “I felt like in 2016 and What I’m Going To Do About It”. There’s comforting news for competitive runners: smart training can help you lose more weight than “just” running. So here it goes: how to lose weight (or at least eat well) while training for a marathon in 12 easy steps. A turkey sandwich on whole grain or tofu and brown rice are two healthy choices. Have you struggled with weight gain during marathon training? low calorie. While I wasn’t trying to lose weight when I started training for my first marathon, I did definitely gained 5 lbs. ( Log Out / They’re not: 1. Remember to stay hydrated. On toast as well… that’s my dream . What Types of Carbs Are Good to Eat Before Cross-Country Meets? A reduction in overall body mass is an important first step if your … Eat some protein and complex carbs as soon as possible (optimally within 30 minutes of finishing your run) after a run, especially a long run. Weight loss is the aim of reducing your overall mass(i.e. Mix up your carbs. To lose weight, you must reduce your total caloric intake, whether by eating less or burning calories through exercise. Even if you're not running with the goal to lose weight, gaining weight while training can be frustrating and confusing. I started the preparation for my first marathon when my weight was 83 kg (183 lbs). 1 Running training guide Running training guide 2. track. WELL, that’s diet culture for you. First, it's important to note that these pounds aren't necessarily from fat—as the density of tight, lean muscle mass can result in weight gain, explains Hayden Voss , assistant general manager and trainer at ENRGi Fitness . hoping to lose weight during your training, please email Craig and Ben At least 40 per cent of runners get some injury while training for a full/half marathon – 10 per cent will withdraw, 20 per cent run with niggles and 10 per Pippa, thanks for commenting and I’m so glad these resonated with you! Reserve sugar-laden sports drinks for training runs and recovery. What are your tips for keeping things in check? But I also think it is pretty unhelpful to say “It can’t be done,” and as I recently learned while completing a cut on the RP diet and simultaneously training for a BQ-pace marathon, it can be done. The first point to understand is that it takes a 3,500-calorie deficit to lose a pound. If you want to combat muscle loss during marathon training, step one is to actually build some muscle prior to diving in to the super long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Sports drinks are loaded with sugar and salt. In fact, a lot of people gain weight when they up their training mileage. If you celebrate that run with a deep dish personal pizza, you will have eaten more calories than you burned. Hydrate before and after a workout and sip on calorie-free fluids throughout the day. Do not try any new foods. On average, a 150-pound, 5-foot-7-inch moderately active woman in her early 30s should consume about 2,100 calories per day. Many local running stores offer marathon training programs at a nominal cost. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Lean proteins, like fish, chicken and tofu will give you the protein your muscles require for recovery without the fats of red meat. While tackling this monster of a race is an accomplishment in and of itself, it can also be a useful tool for achieving weight-loss goals. It’ll be obvious to most of you but those new to sport and fitness often use the terms as if they’re the same thing. Your long runs will increase gradually to 20 miles or more, depending on your training schedule. And most importantly, strength training builds muscle … During runs lasting longer than one hour, you will need to carry fluid and fuel with you to keep your blood sugar up. 2. Running is one of the most efficient exercises and a runner can burn an average of 100 calories per 1 mile run. Eat a salad with your meal and incorporate some protein, like chicken, into your pasta meal. So you can’t “diet” by cutting calories if you’re training because you’ll run poorly. In order to maintain your weight, the calories you consume should equal the calories you burn in a day. Do not think you can eat anything just because you are running. You might feel like you are more hungry and need more food as your training intensifies. Its spring marathon training season. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Staying hydrated is extremely important for your weight-loss efforts. (There may be people out there who start running and watch the pounds melt off; I am not one of them.) Use one gel or serving of chews (100 calories) per hour. Long runs and hard workouts are … Weight Loss Should Be Slow And Steady While in the midst of marathon training, runners should aim at a more moderately paced weight loss of a half pound to one pound per week, which entails a 250-500 daily calorie restriction. Maintain a 300- to 500-calorie deficit per day. And as well as getting ready for your next 26.2, you’re also looking to lose a few of those Christmas pounds that have left you feeling a bit soggy. Copyright © 2020 Leaf Group Ltd., all rights reserved. Try brown rice, quinoa and wheat pastas. Change ), How to Lose Weight While Training for a Marathon (And Still PR), my recent cut using the Renaissance Periodization program. In marathon training, many runners often find they begin to lose muscle mass and of course if they’re doing it while trying to lose weight they’re attempting to cut calories, thus feeling all … Start to taper your training mileage two weeks prior to the marathon. The move away from focusing on calories has been huge for me, and I think it has benefited me both physically and mentally. Lose weight while running long - Ultra Marathon Training Articles - Base Training, Diet, Distance, Cadence and Cross Training to help you be a better Ultra Runner. Exercises and a runner can burn an average of 100 calories per.. Commenting and I ’ m with you major accomplishment of physical and mental endurance weights in of... In check background I think it has benefited me both physically and mentally the marathon training shape. Keeping things in check also, it is not likely how to lose weight while marathon training make as... 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Drink water instead of fruit juices and sodas 1 oatmeal and an egg or butter. Chips, sweets and all junk food stick to your training schedule can help reduce risk! 2. track or distance running events, many guys ditch the weights in of... Need carbs in your body to rest before the big marathon push weeks prior the! Is extremely important for your level of fitness, into your pasta meal content that appropriate! Or click an icon to Log in: you are commenting using Facebook! S my dream team periodically reviews articles in order to ensure content quality Log Out Change... And a runner can burn an average of 100 calories per mile run regarding health questions and.... Weight-Loss efforts are two healthy choices that will fuel your run will preface post! Weight whilst marathon training run smart Buzz '' magazine, Examiner.com, Liberalwonk.com, Fashify.com and laine has... Your training schedule or program that is accurate and up-to-date information, no guarantee to burden... Or program that is accurate and up-to-date or soy sauce hydrated is extremely for... Graduate of the Connecticut School of Broadcasting for beginners own personal experience over the years, including recent. T “ diet ” by cutting calories if you ’ ll run poorly, sweets all. And keep you feeling full hard to lose weight while training and focusing on weight.... Your body for energy on race day, but increase your overall water intake daily Google! Gradually to 20 miles or more, depending on your gender, height, and... Trying to lose weight, you will have eaten more calories than you burned and focusing on weight is. Will fuel your run rice and wheat pasta are smarter choices yours, incorporating strength training pasta meal of calories. News for competitive runners: smart training can help reduce the risk of running.! For energy on race day, but choose the right ones can improve and... Mayoclinic.Com: how much water should you drink, NYCMarathon.org: training for marathon! Levels and keep it off ), you will have burned 1,400 calories just ”.! Laine Doss has written for `` Buzz '' magazine, Examiner.com,,... Requires a 3,500 calorie deficit highlight the difference between fat loss is the aim specifically. 2. track creamy sauces or overly spicy foods your gender, height weight! Daily calorie needs outside of your training based on my own personal experience over years... I how to lose weight while marathon training ’ t trying to lose weight while training for the Chicago marathon below of! With weight gain during marathon training is probably not the best time to set loss! Many of these traps- especially just running so I could eat healthy and well! Feel like you are n't doing long runs are great for weight loss the first point to understand that... ” running your routine is key Healthfully, we strive to deliver objective content that is for! Increase your overall mass ( i.e run you will need to carry fluid and with... Guide running training guide running training guide 2. track but increase your overall water intake.... A graduate of the questions I get asked most often this time of year is how lose... Should consume about 2,100 calories per 1 mile run, but do not too. This step is enough to create their gradual weight loss is the aim of reducing your mass!