Half Marathon Training Weight Loss Diet


How to Lose Weight While Running a Lot


So if that’s what happens when you run a lot, how can you accomplish both your weight loss and running goals? But there are ways to control your Cookie Monster cravings, get all the nutrition and fuel you need to run well, and lose weight. “How can I lose weight and run a lot at the same time? I don’t want to stop running to go on a strict diet but I’m unclear as to how I can lose weight and run at the same time.” Have you ever wondered how you can keep losing weight while eating all of the carbs necessary for running? And to lose weight (and keep it off), you have to run smart. There’s comforting news for competitive runners: smart training can help you lose more weight than “just” running. The progression of workouts, “extras,” long runs, and even frequency of running all work together to help you lose weight. Curb Your Appetite and Lose Weight (No Dieting Required) And in case you’re hesitant: a daily protein shake will not cause you to gain weight or “bulk up.” There’s not enough calories and you’re not doing the weight workouts necessary to gain muscle mass. But that doesn’t change the truth that if you’re trying to lose weight, nutrient dense and low caloric density foods need to form the corner stones of your diet.


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Half Marathon Meal Plan


Photo Credit Jupiterimages/Pixland/Getty Images. Runners should eat lean protein like fish and chicken. Photo Credit Goodshoot RF/Goodshoot/Getty Images. However, runners should get no more than 30 percent of their energy from protein sources and focus on those low in saturated fat such as lean cuts of meat, tofu, fish, egg whites, low-fat milk and nuts. Photo Credit Jupiterimages/Photos.com/Getty Images. Runners should get at least 50 percent of their daily calories from complex carbohydrate sources such as vegetables, fruits and whole grains. Photo Credit Stockbyte/Stockbyte/Getty Images. The body needs fat to function, and a Colorado State University nutrition handout for athletes indicates that fat may account for up to 75 percent of energy stores burned during endurance events. Runners who log miles training for a half marathon will need to obtain about 20 percent of their daily calories from fat, focusing on nutrient-rich fat sources such as lean meats, fatty seafood, vegetable oil, avocados and nuts. Photo Credit Liquidlibrary/liquidlibrary/Getty Images. A banana and a cup of oatmeal or a bagel with peanut butter are popular breakfasts before the typical early-morning start of a half marathon.


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Fitness Magazine : The 10 - Week Half - Marathon Training Guide


Run a half-marathon in 10 weeks with this guide for runners at every fitness level. Whatever your fitness level, get inspired — and in shape — to run double-digit miles in 10 weeks with our half-marathon plan. — Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides. "For the three days pre-race, increase carbs from 55 percent of your diet to 70 percent, and up your calories to 2,900," says Stephanie Middleberg, RD, a sports nutritionist in New York City. Lunch: Turkey and Hummus Sandwich with Lentil Soup and Applesauce. Spread each piece with 1 tablespoon hummus and top with 3 ounces turkey, lettuce, and 2 slices tomato. Serve with 1 cup lentil soup (try Amy's Organic Lentil Soup) and 1 cup applesauce. Serve with 1 cup sauteed spinach (drizzle with 1 tablespoon olive oil) and 1 roll. Running Gear and Motivation. I focus on that person for the entire mile, and it inspires me not to let them down."


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Nutrition - Marathon Rookie


Carbohydrates will provide glycogen and protein will help repair muscle tissue. 65% of your calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). Vitamins are highly recommended and will give you adequate supplies of the minerals your body needs. See the nutritional charts for the things you eat and make sure you are getting adequate amounts of both. Following are good sources of complex carbohydrates and protein: In addition to daily nutrition requirements, eating the right food at the right time is essential for maintaining energy during the run and for maximum post-run recovery. While running, your body depends on glycogen and fat as sources of fuel (primarily glycogen). Eating before, during, and after a run will help you maintain adequate glycogen. Whatever you choose to eat, it should be something that your body digests well. Consuming snacks during the run, especially runs of 10 to 20+ miles, will help replenish what you burn and give you more energy. The key to eating during the run is that anything you consume should be quick and easy to digest, such as fruits or energy gel/bars. After a run, your body is begging for replenishment. It is mostly begging for more carbohydrates to store as glycogen and for protein to help muscles recover. Within 30-minutes after each run, always feed your body after a run with carbohydrates and protein to help your body recover and be strong for the next run.


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Diet for Marathon Runners - Marathon Training Programs


What are the basic diet requirements for marathon runners? Basic nutritional requirements are the foundation for healthy eating. When you eat enough food to meet basic requirements, you provide you body with just enough nutrients for energy and to maintain health and normal function. If marathon runners are not eating enough food to meet basic diet requirements their bodies will not get enough nutrients and nutritional inadequacies may start to occur. What are the nutrients a marathon runner needs and what do they do? To learn more about carbohydrate and carbo-loading click here. To read more on weight management for marathon runners click here. As a marathon runners you need to get your basic diet right before you begin to work on your training and competition diet. To review a table of examples of a serving of the various food groups and the daily level necessary to meet your basic nutritional requirements. You need a nutritional plan for marathon training to ensure you are meeting your body’s increased nutrient requirements. The skills you learn when designing your nutritional plan for training can be used to individualize your plan. If you think about it, you spend most of your time training and this is largely what determines your performance in competition. Good nutrition will help you maximize your training and your competition performance. To read more about nutrition during marathon training click here. The correct nutritional strategies before, during and after competition will help you achieve the ultimate goal: your best possible marathon performance.


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Marathon training diet and nutrition


Are you currently training for a marathon? All the bad things you hear about fast foods are true! Since these articles are focused on marathon training we have to look at your needs during the weeks leading up to the marathon. You need to assess the intensity of your own training. If you are looking to run a faster marathon and have high weekly mileage you need to have a fairly high carb intake. Use the higher percentage if you are weight training. The amount you need depends on several factors including weight, and gender. If you are in this group you already know the many health benefits of a vegetarian diet.  When you are marathon training just make sure you are getting the carbohydrates you need, and also sufficient protein. Except during marathon training, I am a strong believer in the Zone diet also known as 40-30-30. On the zone diet your body gets more used to this, and will reduce the impact when you are actually running the marathon. Since the vegetables are juiced raw, you don’t lose nutrients either. My take on this is that some supplements can be very beneficial and are worth the cost.


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Sports Nutrition : Diet Tips for Marathon Training


Olympic Committee packet the first time and began reading about how to complete a successful marathon, one line stood out to me: "The number one reason for dropping out of a marathon is gastrointestinal problems, not injury. By practicing hydration and nutrition strategies during the long training runs, one finds out what each individual runner's stomach can tolerate, but it also trains the gut to handle more calories and fluid." This fact, along with the knowledge that what I eat directly affects how well I'll be able to train, told me I needed some tips from the pros on exactly how to eat to train my best. The main thing I learned was to avoid empty calories and focus on eating foods that give me the most nutrients per calorie. As with most things involving nutrition, the timing and frequency of eating during my training months is all about balance: I don’t want to run on empty and suffer through tired, underperformed runs, but I also don’t want a full stomach of food jostling around while I’m putting in my miles. The rest of the day, Hueglin says to eat small meals every three to four hours to keep energy up and going. Eat adequately during the day, and you don’t have to fuel before, during, and after every training session.


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Half marathon training weight loss


It’s a well-documented fact that runners lose weight, and the more they run the more weight they lose. So setting the target of running a half marathon can be a great achievement in itself and the springboard to a lighter, healthier person. Very few people can just go out and run 13.1 miles with out doing a bit of preparation first. Typically a training schedule for beginners to run their first half marathon is around 3 months. In that time they will build up from walking for 30 minutes to running 10 or more miles in one go. The total distance run is likely to be between 150 and 200 miles. And the amount of energy burnt is proportional to weight – so if the starting weight were 50% higher (234lb, 16 stone 10 lb, 106kg), which is not impossible, the fat loss would typically be 15 pounds, just from the running. The exciting thing is that then, most people start to notice changes in their body, and they realise that they really can make a difference to it. And it seems that I’m not the only one as a reduction in appetite (aka ‘the Holy Grail of those who want to lose weight’) is widely reported as a side effect of vigorous exercise.


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Diet for Runners : Eat for Endurance and Lose Weight


Over the years, I’ve refined how I think about food and the best diet for runners. What’s changed is that I now understand what’s good for you and what’s not. Have a cheat weekend where you only eat junk food and processed food. Not only will you rid your home of unhealthy food, you’ll be craving the healthy stuff. Perfection can be the enemy of the good and you need to let yourself enjoy food that you love. Vegetables are the best food group for you. There are three “hacks” or diet strategies that you can use for specific situations in your training. A Paleo diet isn’t 100% compatible with heavy training but you can do it while running easy for most of your workouts. How to avoid over-training: The feelings of over-training can hit you like a sledgehammer: fatigue, soreness, lethargy, and poor performances in your running workouts. And of course, sleep is the best recovery tool you have so get a lot of it. I want to leave you with three action steps that you can do today to improve your diet. Once all that junk food is in your stomach, you need to replace it with the good stuff. There are countless diets for runners and you need to find what works for you.


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Marathon Training and Weight Loss


I am following your Novice 1 program for the Flying Pig Marathon in May. The app figured that if I eat 1,400 calories per day, with exercise, for three months, I would reach my goal of 170. Couple that with the fact that I'm training for a marathon, and I figured that I would easily hit my goal. I received your tweet recently saying that if someone is training for a marathon and running 25 miles per week, they should be eating 3,000 calories a day. So I am conflicted as to how best train for the marathon, stay healthy but also lose weight in the process. From your tweet today, it appears that I am not eating enough, but even at that, the weight isn't coming off like I thought it should. I'd like to train per your instructions so as to be healthy and complete the marathon, but I'd also like to lose weight in the process and keep it off by continuing to run after the marathon is done. In all honesty, I feel that training for a marathon and attempting to lose weight are conflicting goals. You need calories for energy, and if you're starving yourself with a low-calorie diet, you may not have enough fuel in your system to do the long runs comfortably. And by the way, that 3,000 calories cited was just an estimate. Hal Higdon is a Contributing Editor for Runner’s World and author of 34 books, including the best-selling Marathon: The Ultimate Training Guide.


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A Diet for Female Runners - Live Well - Jillian Michaels


A Diet for Female Runners. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. Poor nutrition can lead to poor performance, tiredness, injuries and disillusionment with training, reports the Estronaut website. The number of calories you need daily depends on the aggressiveness of your training. According to running coach Hal Higdon, the average runner training for a half marathon and running between 20 and 25 miles per week needs about 2,500 calories per day. The later stage of marathon training requires more calories, and runners who do short distances probably need slightly less daily. Proteins in the form of white-meat poultry, lean cuts of beef, legumes, egg whites and low-fat dairy should make up between 10 and 25 percent of daily calories. Make sure you eat at least 20 percent of your calories from fat because adequate consumption helps with vitamin absorption and hormone production. Female runners and other athletes have a higher need for calcium in their diet programs. A female runner’s daily meal plan should include three meals and at least two snacks. For a 135-pound female runner training 11 hours per week, go for a breakfast consisting of 2 cups of whole-grain cereal with low-fat milk and 12 ounces of orange juice.


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How to Lose Weight While Training for a Marathon


How to Lose Weight While Training for a Marathon. 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. This article will discuss how to manage your diet during training for the marathon by identifying and striving for an improved race weight. You'll see several tools and discussions on the concept of "ideal race weight," which is based strictly on your height and gender. Tools like the  Runner's Projection Utilities  can give you a sense of how much weight loss can translate into time gained on the race course. Looking strictly at the impact of "spreading" your VO 2 max over a lighter weight, the gains are roughly 1 minute/pound in the marathon if you are in the 20 to 25 BMI range (give or take a few points), and can be more significant if you are above that. You can calculate your  daily calorie needs  outside of your training based on your gender, height, weight and activity level. Around 120 calories per mile if you are ~150 to 180 lbs. Around 140 calories per mile if you are 180 lbs.


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13 Reasons to Run a Half Marathon


If you've been on the fence about whether you should run a half marathon, here are 13 reasons to give the distance a try: So having a half marathon on your calendar will keep you motivated to stick to your training schedule. Training for a half marathon requires logging a lot of miles, which will turn you into a calorie-burning machine. Beyond helping you to lose or maintain weight, there are lots of other health benefits of half marathon training. Once you cross that half marathon finish line, you'll be joining an elite group of runners who can call themselves a half marathoner. If you typically stick to shorter distances for running and racing, training for a half marathon will force you to find new places to run, since you'll be doing a long run every week. If you're the type of person who likes to follow a schedule, you'll love training for a half marathon. Every day you'll look at your training schedule to see what you need to do, whether it's running, cross-training, or taking a complete rest day. Runners training for a marathon log a lot of miles, putting them at greater risk for overtraining-related and overuse injuries than those training for a half marathon. Running fewer miles in training also means that you won't feel like your training is a part-time job, which is how some runners feel about marathon training. And if you do have aspirations to run a full marathon , it's a good way to test the waters and see if you want to take on that challenge. Some running groups or clubs offer half marathon training, so you can train with a group. Running for something that's bigger than you is a great way to stay motivated to keep training, meet other runners to train with, and can make your races even more meaningful.


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Lose weight - train for a half marathon! - Running Weight Loss


Running a half marathon and losing some weight are like two sides of the same coin. Running is a great way of burning calories – it’s one of the most energy intensive exercises which you can do, burning around 100 calories per mile, and with training you can build up to running long distances potentially burning thousands of calories in one training session. The more miles you run a week, the less you weigh. Don’t forget that, as well as burning calories, running will also increase your muscle mass – especially if you do some toning exercises for you upper body at the same time. This can happen even before you can start to see the difference in your body. So sometimes you do a lot of exercise in a week, and hop expectantly onto the scales at the end of the week, only to be disappointed. If losing weight is the only goal this can be very frustrating. But if your real goal is to lose FAT (and incidentally greatly improve you health and fitness) you can still feel smug, and think about the longer term gains you have made. And if your best efforts in running have still not led to any weight loss after a few weeks, that is almost certainly what you have been doing. So go ahead, book up your first half marathon , and set the goal of completing it. And you might just have got the running bug.


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Marathon Training Diet on Pinterest - Marathons, Marathon


Fueling Food for A Marathon Run (Infographic. Fueling Food for A Marathon Run (Infographic) - If you’re running a marathon, you need a game plan for eating right. Food Before Running, Running Food Runner Diet, Marathon Food, Marathon Running, Fitness Running, Half Marathon Training Diet, Infographic Marathon, Healthyeating Healthytips. Fueling Food for A Marathon Run (Infographic) - If youu2019re running a marathon you need a game plan for eating right. Fueling Food for A Marathon Run. Meal plans for runners. Eating For Runners, Marathon Training Meals, Meals For Runners, Runners Diet Nutrition, Runner Meal, Food For Runners Training, Diet For Runners Training. Running - training meal plans - Spells out what kind of foods to eat for each type of run day. Running - training meal plans: for low intensity, normal intensity and high intensity days. My favourite meal plan website for Marathon training! Health Fitness, Runner S Diet, Diet Book, Runners Diet, Marathon Training, Runner Diet. Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter - will help me prepare for my two half marathons. Runner's World Runner's Diet book: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter. Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter by Madelyn H. Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter Book by Madelyn H.


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Running for Weight Loss : 8 - Week Training Plan! - Women's


Running for Weight Loss: 8-Week Training Plan! Weight Loss Running Plan. What’s the best way to run for weight loss? When you’re trying to lose weight you should aim to consume 300 to 500 fewer calories per day than your body uses. If you do this, you will lose weight steadily at a moderate rate—but you will also lack the energy to maintain a heavy running schedule. Your body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate. Fast running is an excellent tool for weight loss. Not only do you torch the most calories when you sprint, but your body also burns more fat for a longer period of time afterward. Our eight-week running for weight loss features sprint interval workouts that call for repeated 30-second uphill runs. This is important, because when you’re eating 300 to 500 fewer calories than your body uses daily, you are likely to lose muscle along with fat. However, if you supplement your running with a couple of full-body strength workouts each week, all of your weight loss will in fact be fat loss.


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How to Run a Half Marathon to Lose Weight - Healthy Living


Training for a half marathon can help you get into excellent shape. Instead, it's the process of training that can help you shed pounds and get into excellent physical condition. According to the Mayo Clinic, you'll need about 300 minutes of aerobic exercise each week to lose weight, and training for an hour five days each week can help you achieve this goal. Step 2. Aim to jog a mile or so the first time, then gradually increase the distance of your jog as you get better and stronger. Instead, the goal is to increase your physical fitness and burn calories. Step 4. During this longer run, focus on running farther than you do during your normal workout so that you can build stamina for the half marathon. During your first week of training, aim for a mile or two, and increase the distance you run by a mile or two each week during subsequent long runs. Slowly increase the distance you cover during your interval training. The number of calories you'll burn from each day of training depends on your weight, muscle mass and overall health. Bananas and energy bars can help you maintain your energy throughout the half marathon.


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How to Lose Weight While Training for a Marathon


Step 1. The long run is crucial to running a successful marathon and the long runs are great for weight loss. Step 2. 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. Step 3. 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. Step 4. Step 5. Step 6. You might feel like you are more hungry and need more food as your training intensifies. Step 7. Step 8. You do need carbs in your body for energy on race day, but do not go overboard the day before. Lean proteins, like fish, chicken and tofu will give you the protein your muscles require for recovery without the fats of red meat.


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Do Runners Lose Weight After a Marathon? - Healthy Living


If you enter a marathon to help you lose weight, think again. You may find that after your race, you lose weight – sometimes almost instantaneously. For every pound you lose immediately during the course of the race, you should drink between 16 and 24 ounces of water to replace it. If you underwent a carb-loading regimen in the three to four days prior to the race, you may have put on a pound or three. A side effect is weight gain because for every ounce of carb stores in your body you store about 3 ounces of water. The increased activity may cause you to eat more or at least make you feel like you deserve to eat more, which can cause you to gain weight gradually over the course of your training. You can lose weight after the marathon, but you’ll have to be diligent about your eating and cut out the indulgences for a while. One of the symptoms of overtraining is weight loss and lack of appetite.


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Diet for Marathon Runners – Weight Management


Athletes may also be drawn to a sport because it is most suited to their body shape and composition. For some sports, requirements are broad; for example, low body fat in endurance sports. For some athletes it is easy to maintain the optimal weight for their sport. Other athletes have to combine their training programme with the appropriate diet to achieve optimum body composition for their sport, whether gaining muscle mass to be stronger, making a set weight for the requirements of their sport, or maintaining a low body fat level for aesthetic reasons.


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Half marathon training


Half marathon training (or mini marathon ) will be challenging, but should be fun and enjoyable. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face. Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a half marathon. You must have the right goals and reasons for running in order to be successful. Visit a local specialty running store to find the best shoes for your feet. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). Be sure to get the nutrition you need to keep you strong and allow for adequate recovery. Obviously, it is important to run for half marathon training, but recovery is equally important. You should not run every day. Nutrition and eating the right foods at the right time also play a vital role in recovery. During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.


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WalkAthlete Half Marathon Training


Walk Athlete Half Marathon Training (with optional Weight Loss Support) Be fitter and healthier than ever before with the Walk Athlete Endurance HALF MARATHON TRAINING PROGRAM (with optional weight loss support)                            This is an excellent program for weight loss – you will be exercising at least 4 days per week and will burning lots of calories! If you have ever dreamed of completing a half marathon, the Walk Athlete Endurance program will prepare you to take on that challenge in just 12 weeks – even if you are a beginner! There is no requirement to participate in a race-event but this program will have you trained and ready for the Florida Beach Halfathon on March 22nd 2015. ABOUT THE WALKATHLETE TRAINING PROGRAM. This is a group training program. The program requires that you walk 4 times per week: 3 short duration walks and 1 long duration walk. For those wishing to train with a primary goal of losing weight we offer optional weight loss support (check the box on the registration form to be included in this program). Weekly weight loss and nutrition focused emails (instead of the athletic focused emails).


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Marathon Weight Training : Stay Strong During Marathon


You just made the decision to start training for your very first marathon. But don't forget to schedule time for the weight room! Many runners begin to lose lean muscle tissue during marathon training, but a good weight training program can help you stay strong throughout your training and more easily transition to your post-marathon workouts. Of course your highest priority while training for a marathon is running. Schedule your weight training on days when you aren't doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. It's imperative that you give your body the time recover and repair the damage done by intense training. When training for a marathon, your overall training volume should be kept low, and compound exercises are a must. The fewer exercises you can do per workout while still hitting all the main muscle groups, the better off you will be. Furthermore, if your upper body is weak from the start, it'll be faster to fatigue during your runs, which can impact your focus and concentration. Now that you know the priorities behind your routine, let's look at a sample workout.


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Running and Weight Gain - POPSUGAR Fitness


Running and Weight Gain. That was until a dear friend came to me in desperation after her partner for a two-person marathon relay got injured and couldn't run. My immediate reaction when she asked me to fill in was, "Hell no, are you nuts?" Then I thought about it while falling asleep that night and realized at 38 years old, I wasn't getting any younger, so why the hell not? I was a little worried as the race was just five weeks away, but seeing as I was already running four to five miles, four times a week, I was just about on schedule. One thought that got me through those long-ass Saturday morning training runs was, "I'm gonna be so ripped after this." And my legs and butt were getting crazy-strong. After the actual race, I was hooked on running longer distances. I've experienced weight gain from running before , so I was familiar with gaining muscle mass. And I was pissed. And since a little hunger is healthy in order to know when it's time for your next meal, and to avoid overeating like I was clearly doing, I knew I had to make some quick amendments to my eating free-for-all. I ditched the pre- and post-workout snacks and ate my breakfast around 7:30 after my postshower workout. I skipped the morning snack and ate lunch a little earlier at noon. I kept the afternoon snack and made sure to keep it around 150 calories, ate dinner around 6 p.m., and then skipped on that evening snack. Within two weeks, I saw the scale number decreasing, and I was so relieved. And I wasn't hungry or tired, and best of all, I could continue with my running schedule.


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Question on marathon training and weight loss


I have some questions regarding my diet as I start marathon training. A bit of background: I've been running for two years and a half. I've lost 45 lbs from running and a healthy diet, but I still have a good 50 lbs to go. Recently, I've been running up to half-marathon distances, and I can run a 10 miler without problem. What do I need to do with my diet in order to properly fuel my long runs and recovery, but still maintain weight loss? I figure losing weight is absolutely the best thing I can do for preparing for a marathon, because it means I put less stress on my body, and I have less weight to carry over 26 miles.


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Why Am I Gaining Weight During Marathon Training


So while that may translate to an overall weight gain, your body fat percentage has decreased and you're more toned than you were before. Your body also requires additional water to break down and store the glycogen, so that will also add extra weight. The basic principle for weight loss still applies: You must burn more calories than you consume. With all the calories you burn by running , some people are surprised when they don't lose weight during marathon training, but they forget that they're inhaling a quart of ice cream and a dozen Oreos for a snack after their run. It will make you think twice about the foods you're putting in your mouth and also help you figure out what foods work best for you. Just because you're training for a marathon doesn't mean that you need to constantly drink sugary sports drinks. While it's important that you replace electrolytes during your long runs , you don't need to constantly have a sports drink at your fingertips the rest of the time. If you've been eating a nutritious diet and you still find that you're gaining weight, try not to focus too much on that number on the scale. And if you really want to lose weight, remember that healthy weight loss takes time. Even with all the running that you're doing, you should not aim to lose more than a pound a week.


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Half Marathon Nutrition - Running For Beginners - Couch to


You are running your first half marathon in three months time and you need to know more about half marathon nutrition. The problem is not a lack of advice, in fact there is so much information about what to eat that you are probably in a complete head spin. No one runner is identical to another, so it is important you use the tools at your disposal to make decisions about your half marathon nutrition that will allow you to complete your half marathon training to the best of your ability. You are training four to five times a week and your mileage is hitting 20-30 miles or more during that training. This is putting a big demand upon your energy levels and means you must look carefully at the food you eat and when you eat it. As you embark on your half marathon nutrition program, keep a food and feelings diary. Write down everything that you eat and also note down how you feel before, during and after your running sessions. There is plenty of advice on half marathon nutrition on the C 25 K website. In the days running up to an actual half marathon, you will get lots of advice about what to eat. During your preparation for a half marathon you may have taken energy gels on your training runs but it is more likely that you just had a light snack two hours before your run and then ate when you finished training. The only thing you really need for your half marathon nutrition is breakfast two hours before you run and enough fluid to ensure you are hydrated before the start of the race. You might find you need water or a sports drink during the half marathon. In the days before the half marathon eat healthily. You don’t want to be paying constant visits to the toilet but you do need to ensure you are hydrated for the start of the run. Breakfast should be simple and food that you are used to.


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Weight Management - Hal Higdon Training Programs


As a runner, you are unlikely obese, but you may have concerns about your weight or have relatives who struggle with their weight. Dieting and weight. You can lose weight fast or lose weight forever—but not lose weight fast and forever. Tips to maintain weight loss include: exercise regularly, eat fewer fatty foods, watch less TV, have strong social support, and sleep more than 5 hours a day. Just regret you over-ate and learn from the experience. Food and weight. You need to change your diet to lose weight and change your exercise to keep weight off. Try eating an 800-calorie protein-rich breakfast and see what that does to your appetite for the rest of the day! Exercise and weight. (You know—the more you exercise, the more you can eat.) Or perhaps exercise is a marker of discipline and dedication to maintain a healthier eating style and lifestyle? • Because weight loss without exercise contributes to loss of muscles and bone-density, some health professionals advise against weight loss for older people.


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Skinny Meg : Weight Loss + Marathon Training


 Now that marathon training has come to an end I thought I would give you some insight on what it's done for my weight loss. I knew going into this that I was kinda making a choice to work on my speed and endurance rather than worrying about the scale, mostly because when I started training I was almost starting from the beginning because I stopped running for about 5 months when I was at the end of my pregnancy. Glycogen Stores: {a substance deposited in bodily tissues as a store of carbohydrates} So you carb it up, it's stored in your muscles, and used for energy when you run. Having a plan where I can work in more carbs and still lose weight has been a lifesaver. The days I really struggled were my 14+ mile days mostly because I was using 100+ carbs to fuel my run and that was all before I even ate a meal. My biggest fear with all this running was that I would lose my muscles, I religiously took my Catalyst before and after my runs. I continued with weight training 3x a week and scaled back my in gym cardio when my running got to more than 20 miles a week. I didn't follow my training to a tee - I think that 5 days of running is too much for my body {and knees} so I followed a 3 day running plan with my weight training mixed in, oh and soccer. It was nice to be accountable to someone else for a change instead of  *all of you* and it gave me structure when I wanted to say eff it. That scale is a damn hooker I'll tell you, when you are putting in so much effort with your food and your workouts you expect a little bit of a return on the scale, but WE ALL KNOW it doesn't work that way. Even if I didn't lose all the weight I wanted I still am damn proud of myself for getting up at 4:30am every Saturday to tackle those miles - I didn't miss one training run! I logged over 425 miles since September and come December 14th I'm going to put all that hard work to good use - You never run your first race again so I plan to give it everything I've got!


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How to Lose Weight When Training for a Marathon


How to Lose Weight When Training for a Marathon. You can lose weight during marathon training. You have to know how to lose weight during marathon training if you want to cross the finish line with a leaner, fitter body. The short answer to that question is “not necessarily.” You might be surprised to know that many new marathoners don’t lose any weight during training. So does that mean that it’s impossible to lose weight during marathon training? Marathon Running to Lose Weight. The key to weight loss during marathon training is balancing your training with your food intake. Do you think that running a marathon can be a reasonable weight loss strategy? If you choose to set a weight loss goal for your marathon training how should your training differ from most standard marathon training programs? Trying to match calorie intake with the number of calories burned is the underlying reason people fail to lose weight even when training for a marathon. Use these training tips from Dean Karnazes along with my quick tips for running to lose weight during your marathon journey.


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Tips : Healthy Weight Loss During Marathon Training


Tips: Healthy Weight Loss During Marathon Training. Sometimes weight can become an issue during marathon training. Learn the correct way to lose weight while still training at a high level. So it is not surprising that an increasing amount of beginner and amateur runners and walkers are signing up for marathon training programs as a means to aid weight loss and improve overall health and fitness. Here are five tips that encourage healthy weight loss during marathon training. Get product sneak-peeks and insider offers from the top running and fitness brands. You'll also get access to top running content including training plans and stories on gear, nutrition and recovery.


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Running for Weight Loss Plan - Women's Running


By Christine Hinton   March 31 2016. By Caitlyn Pilkington    March 28 2016. By Jason Fitzgerald   March 28 2016. By Joseph Morstad   March 25 2016. By Kathleen Woods   March 17 2016. By Fara Rosenzweig    March 16 2016. By Stephanie Vasko   March 9 2016. By Team WR    March 3 2016. By Ashley Lauretta    March 3 2016. By Kathleen Woods   March 2 2016. By Christine Hinton   March 2 2016.


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Why You Might Gain Weight While Training for the Marathon


Whether you are an elite runner or a first time marathoner, training for the 26.2 mile distance requires months of training and countless hours and miles recorded out on the roads. In this article, we’ll outline three possible reasons you might gain while training for the marathon and hopefully help you understand that it may be a normal occurrence. Add into that any weight lifting and strengthening exercises you may do and BOOM -> muscle gain! And that is not a bad thing. That extra water your body is storing will show up as extra “weight” on the scale. Water weight will fluctuate throughout the days and weeks and is not reflective actual weight gain as fat mass. Remind yourself that being able to store extra glycogen and fluids is a good thing- you will need this for training and especially race day. Add in the ranch dipping sauce and we are talking another 200-300 calories. Although it seems that I needed to replace the calories burned during my run, I overestimated how much that might actually be and how quickly the calories can add up, especially when not choosing the best foods. Sugars are easily absorbed and fats supply the most energy, so naturally that is what we will crave if we let hunger get out of control. The important thing to think about is the reason(s) why you are gaining weight. If you are good in those areas, then the weight gain is due to the other factors discussed and not a gain in fat mass.


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