This week’s topic is: Weight Loss or Maintenance While Distance Running
I signed up for 4 half marathons – one in January, one in April, one in May, and one in June. That means I am running long on the weekends from October-June.
My goal is to maintain my weight although losing 5 lbs would be nice.
Each mile you run burns, on the average, 75-125 calories. For me, I think it’s around 100 calories. So you need to eat but not overeat. Seems pretty logical.
However, I realize that everyone’s metabolism is different.
But here’s what works for me:
- Eat breakfast
Yes, it’s the most important meal of the day. I never run on an empty stomach. I always have oatmeal–2 or 3 packages with almond milk.
- Supplement your runs.
You need energy to run. I always eat one packet of Gu for each 4 miles of running and only drink water.
- Reduce your cravings.
I am a dessert person. I crave sweets.
During the day if I need something sugary, I’ll eat a protein bar or if I want a treat, I’ll buy a latte or frappuccino at Starbucks but I’ll have it non-fat and without whipped cream.
At night, if I crave a snack while watching TV, I’ll have a cup of herbal tea. (and yes, I do cheat and have ice cream.)
- Refuel after your runs.
You burn calories when you run. If you don’t eat right away, you will wind up overdoing the calories later.
After a run, I might have some fruit, a bagel or chocolate milk.
- Eat healthy at meals (most of the time.)
I usually do except when I eat in a restaurant. (Everything goes out the window when I see my choices on the menu, especially the desserts.)
Healthy eating to me means dinners consisting of lean meat or fish, lots of veggies and brown rice or whole wheat pasta.
Lunch – bagel, yogurt with granola, apple, cheese (I eat at my desk between 10 am & 2 pm)
Happy Running! How do you maintain your weight when training?