Losing weight for a marathon
Again, every runner is different, and you may be able to afford more weight loss if you are starting from a higher base. or above. Not only do runners typically drink more in the days leading up to a race, but they also eat more carbs. Or try using your stopwatch as a tool: force yourself to wait 20 minutes before giving in. In some cases the pounds you may have put on can help you on race day. With a focus on helping busy runners achieve their full potential through smart science- and experience-based training advice, Greg provides a unique perspective on fitting it all together. When you eat can also help you avoid overcompensating. Bell recommends eating mostly whole, minimally processed foods that are rich in carbohydrates, fibre and protein. Seven top tips on how to avoid the pounds and run your best race: Pay attention. You can also determine the calories you will burn while training through. Runners sometimes gain weight because they change their diets along with their mileage, or because other factors, such as hormonal fluctuations, come into play. These carbohydrates attract water, leading to possible fluid retention. Around 140 calories per mile if you are 180 lbs. This article will discuss how to manage your diet during training for the marathon by identifying and striving for an improved race weight. How to Lose Weight While Training for a Marathon.
The goal is to time your meals so that you provide your body with enough energy to fuel runs and your recovery, but without overdoing it. After a run, skip the recovery snack and instead sit down to a full meal within 30 minutes. I lost 10 pounds when training for the 2011 Towpath Marathon, and have successfully maintained or lost weight while running reduced volume due to injury on two occasions. And, occasionally, extra pounds are actually a sign things are going right. After that time has lapsed, the urge to eat is usually no longer as strong. Months of training can reduce your body fat while adding muscle mass. The latter two take longer to digest, keeping hunger at bay and helping you avoid eating more than you should. Long runs that last two, three or four hours burn a serious number of calories. You go for a 10-mile run, come home starving and inhale a bowl of cereal, a smoothie, eggs, bacon, toast and maybe a few well-earned biscuits. More: What Is BMI and How to Calculate It Like most aspects of your training, it helps to have a goal. Greg Strosaker is a marathon-winning author, online running coach and owner of Predawn Runner. How to Lose Weight While Training for a Marathon. To limit overcompensation - that is, eating above and beyond what you need for recovery and thereby erasing the calorie deficit achieved during a workout - you need to make smarter food choices all day. Another reason for weight gain just before a race is fluid retention.
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