Losing weight and training for a half marathon?

Msdirection

Hi all!
Age 25, Height 1.70m, Weight 60.7kg.

So I'm currently in the middle of training for my first half-marathon in May, following a training program. I'm running at least 30k/week at the moment, which will increase to over 40k/week at the peak. My pace varies, from 5.15min/km at best to 6min/km at worst. I'm really loving the process of training and working towards the goal of completing the half, and no injuries yet (touch wood!).

I'm previously used MFP with great success to lose about 5kg or so my engagement party - this has since crept back on! I did this eating 1200cal a day, which was MFP's recommendation for my stats to lose 1/2kg per week. I track my burns using a Polar HRM and always eat back all my exercise calories - this has never impeded my ability to lose weight.

I would like to reduce my weight to about 57-58kg as I tend to run better when I am a little lighter, but am worried about whether doing this is healthy while I'm also doing such a hefty amount of running. I have been tracking back at 1200cal for the last few days and have had two terrible runs in a row where I have felt tired, sore and just had no energy. I'm feeling knackered, but it's also worth pointing out I work a stressful hectic job that is particularly busy at present, and I'm also (TMI alert!) on my period. Is this just a coincidence, or do people think I can't do both at the same time at the moment? I would rather stay healthy, injury free and run my half in a good time than lose the weight, but I'd like to do both if I can!

What are peoples thoughts? Has anyone successfully done this? Any ideas and thoughts are welcome

AllanMisner

The real question is not about it being healthy. You can eat at a small deficit and continue training to meet your half-marathon goal. The question is going to be about energy to train. Every time I’ve trained for a longer race, I’ve gained weight, but that was by choice as I put a priority on my training quality.

If I were going to attempt to cut weight during training, I’d focus on timing my meals/macros to maximize recovery and prime myself for each session. I’d take in carbs and BCAAs before a training session (but just enough carbs to cover that run), and have some carbs and protein after each session. On non-training days, I’d up my protein and fat and eat fewer carbs. I’d also look at calories over a week period rather than daily, which aligns with the typical training program.

pcrucifer

I am doing the same. Slow weight loss while training for a half marathon, and was wondering the same question. Thanks for asking and good luck!

WhatMeRunning

This is just based on my own experience, but yes, it can be done. It can be difficult though.

My weight loss really stalled during my training for my first half, and my appetite increased. I still lost, but at a much slower rate, 1/2 pound week on some weeks, none the next.

I've been training again for some half marathons over the next month and have seen similar results, periods of weight loss, stalling, and even weight gain (particularly when adding in strength exercises and focusing on adding strength).

Despite all this slow down in the loss of numbers on the scale, I look thinner and more trim all over my body. I have developer some muscle definition in areas that had none before. So even without all of the weight loss I do look a lot better, and certainly feel a alot better.

Do you track your resting heart rate? I find that useful to make sure I am recovering between runs properly. If you are low carb that could cause some energy issues as you ramp up mileage for a half. Then there is the simple fact that sometimes you need a rest, others you need to get over a mental hurdle that feels physical. I'm usually a bit surprised at what fixes my stalls in progress, but always thrilled to get past them.

I'm sure if none of this helps others will have the exact advice you need. Great people here.

kristinegift

It can be done, definitely. Last summer I lost ~15 lbs while marathon training! I had my base calories at 1200 at first, but then raised them to 1400 or so, and ate back all my exercise calories. Once you're off your ToM and work slows down, I think you'll find you can train well while still losing, though it might be relativel slow. If you decide to stick with 1200 net calories though, make sure you're really optimizing them so you're fuelled well for the running or else it will be very tough.

loratliff

I just ran my half on Sunday and had an experience similar to grimmeanor. I also found that I lost more once I raised my calories and ate back exercise calories, like kristinegift. I think it's totally possible, but you just need to listen to your body and put weight loss second if it's affecting your runs—e.g., if I had a long run the next day and needed to go over calories the night before so that I wasn't hungry, I would do it.

dawnna76

I am training for a full and losing at a rate of 1 pound a week. I eat 1730 a day and only eat back my calories on days i do long runs.