5Likes
Calorie intake while training for half marathon
#1
Thread Starter
FitDay Member
Joined: May 2011
Posts: 1
I just finished my first half marathon last weekend. I'm going to continue running them, and I really enjoy running. The issue I run into is that I have no idea how many calories I should be consuming. On my weekly runs I usually burn about 500 calories, but on my long run day (Sunday) I burn anywhere from 1000-1600 calories depending how far I go. I tend to give myself free reign on sunday to eat what I want, but maybe that is sabotaging me? Should I be sticking to 1500 calories or increasing my intake to 2500 to compensate for the hard workout. I work out a fair amount between running and lifting, but I struggle to figure out how much I should be eating. I lost about 50 pounds a few years back, and since then I eat pretty healthy. Mostly clean eating, very little processed food. But for the past year I've been packing on the pounds and I don't know why. I'm trying to get the weight off but I feel stuck. Any suggestions?
#2
The critical time for re-stocking glycogen is the first two hours after a long run. Protein/carbs at a 1:4 ratio.
You should be back to your normal intake within 36 hours.
You might be gaining weight from lifting.
Are you logging your foods here? I would recommend no more than %20-25 calories from fat. That way you can eat enough carbs to fuel your running without too many calories overall.
Try to get your body fat % tested.(Water tank or calipers)
You need to know your actual lean mass before deciding how much weight you can lose. Repeated testing will show how your body composition is changing.
You should be back to your normal intake within 36 hours.
You might be gaining weight from lifting.
Are you logging your foods here? I would recommend no more than %20-25 calories from fat. That way you can eat enough carbs to fuel your running without too many calories overall.
Try to get your body fat % tested.(Water tank or calipers)
You need to know your actual lean mass before deciding how much weight you can lose. Repeated testing will show how your body composition is changing.
#4
FitDay Member
Joined: Mar 2012
Posts: 11
I'm a runner also. I know that running for a couple hours straight makes you feel entitled to eat whatever you want. Just be very careful about doing that. My first marathon that I trained for I gained 10lbs. For that very reason. There are a lot of overweight runners. I run with groups and the food that is out after these runs is just junk. Fatty and mostly sugary foods. When you're running distances your body will adapt to that. Usually your long run is a slower and steady pace. Your body learns how to store fat for fuel. My body always tends to be a little bit softer when I'm running the distances. It doesn't mean that you have to gain weight as a runner but it can be deceiving when you figure you're burning up all those calories. I would increase your calories by a few hundred and eat clean, whole foods. Good luck with all your training.
#5
FitDay Member
Joined: Oct 2015
Posts: 1
I think there's some good advice there. Right now I am doing training program for half marathon. Hope this will help me with my fitness goal.
Last edited by Kathy13118; 10-19-2015 at 11:01 PM. Reason: removed link
#6
FitDay Member
Joined: Feb 2022
Posts: 857
Hello! Communication between cultures is becoming more important, which is why online platforms like Babbel have become indispensable for many people. Anyone can register on this platform, and with the help of their educational materials, it is easy to master a foreign language. Anyone can understand the platform, but if someone needs help, babbel customer support employees are constantly in touch, and will help each client, and will do everything possible to make the learning process go in the best possible way.
#8
FitDay Member
Joined: Nov 2024
Posts: 2
My first marathon that I trained for I gained 10lbs. For that very reason. There are a lot of overweight runners. I run with groups and the food that is out after these runs is just junk. Fatty and mostly sugary foods. When you're running distances your body will adapt to that. Usually your long run is a slower and steady pace. Your body learns how to store fat for fuel.


