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. In order to maintain your weight, the calories you consume should equal the calories you burn in a day. Start to taper your training mileage two weeks prior to the marathon. Find a training schedule or program that is appropriate for your level of fitness. MayoClinic.com: How Much Water Should You Drink, NYCMarathon.org: Training for the NYC Marathon, ChicagoMarathon.com: Training for the Chicago Marathon. While I wasn’t trying to lose weight when I started training for my first marathon, I did definitely gained 5 lbs. Drink water instead of fruit juices and sodas 1. Do not try any new foods. 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. SO HOW IS IT NOT POSSIBLE TO LOSE WEIGHT WHILE YOU TRAIN FOR A MARATHON? This will maintain your blood sugar levels and keep you feeling full. Eat a salad with your meal and incorporate some protein, like chicken, into your pasta meal. Change ), How to Lose Weight While Training for a Marathon (And Still PR), my recent cut using the Renaissance Periodization program. Remain hydrated! Hydrate before and after a workout and sip on calorie-free fluids throughout the day. Staying hydrated is extremely important for your weight-loss efforts. On January 2nd of 2017, I like many people wrote an article about my pledge to lose weight and get in shape. What are your tips for keeping things in check? Schedule your weight training on days when you aren't doing long runs. Our team periodically reviews articles in order to ensure content quality. Maintain a 300- to 500-calorie deficit per day. Change ), You are commenting using your Twitter account. The benefits of training for a marathon include increased muscle tone, decreased fat, lower blood pressure and increased energy. Doss has co-hosted a lifestyles-themed radio show and is a graduate of the Connecticut School of Broadcasting. I will preface this post with a disclaimer: I am not a nutritionist or a doctor. And to lose weight (and keep it off), you have to run smart. 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. When you taper your mileage, be sure to taper your caloric intake. What Types of Carbs Are Good to Eat Before Cross-Country Meets? It might be because of this very naïve way of thinking that I thought running my first marathon will make me lose weight. Pippa, thanks for commenting and I’m so glad these resonated with you! Stick to your training schedule, especially the weekly long run. Please check with the appropriate physician regarding health questions and concerns. Also, it is not likely to make you as hungry as running. 4. Change ), You are commenting using your Facebook account. Take a few days each week to focus on strength training. In fact, a lot of people gain weight when they up their training mileage. 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. I started the preparation for my first marathon when my weight was 83 kg (183 lbs). Major charities offer marathon training programs. Doss has written for "Buzz" magazine, Examiner.com, Liberalwonk.com, Fashify.com and Laine Doss Green Travels. Start to taper your training mileage two weeks prior to the marathon. A turkey sandwich on whole grain or tofu and brown rice are two healthy choices. 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. 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