Calories and training for a half marathon - How much should I be eating!?!

AmyOutOfControl

I am SO frustrated right now. I lost 23 pounds between March 2016 - September 2016. I need to loose 24 more pounds to get my weight into the healthy range. However, my weight has been stuck at 159-161 since September 2016.

I am currently training for a half marathon and I am having a hard time finding the right level of calories. If I dip my calories to 1500-1800 a day, I loose about a pound a week. However, my running performance sufferers at this calorie level and I am hungry ALL THE TIME!!!! If I stay between 1800 - 2000 calories a day, my weight and running performance stays the same and I am still hungry ALL THE TIME. If I eat until I am no longer hungry, without counting calories, my running performance improves but my weight creeps up about 4-5 pounds a month.

I would like to improve my running time while still loosing about a pound a week. Is this possible? Any runners out there have any nutrition tips for me? I usually eat relatively healthy with lots of fresh fruits, vegetables, lean proteins, and whole grains.

Age: 40
Height: 5'3"
Current Weight: 159
Weekly Exercise: 22-30 miles/week of running (split over 5 days a week); yoga class once a week; Pilates class once a week

jjpptt2

Most people should be able to eat at a small deficit to lose weight slowly and still improve their training. You've got some pretty solid mileage going right now, but not anything super crazy. How are your macros?

janejellyroll

One thing I notice -- your ranges are really wide. There is a big difference between 1,500-1,800, IMO.

Are you as hungry on 1,800 as 1,500? Do you think it would be possible to stay at the higher end of that and simply eliminate the days where you are dipping to the low end?

I am a long distance runner and I personally don't find serious weight loss and serious weight prep to be compatible. I have tried a couple of times and it always ends with my running stalling out. So when I'm preparing for a race, my goal is to maintain. Even if you still do want to lose weight, a pound a week is a fast rate of loss at your weight. Maybe .5 a week would be a more realistic goal.

If you're hungry all the time when you're eating to maintain, you may want to tweak what you're eating (if you haven't already considered this). Are you getting enough protein? Enough fat? Enough fiber?

rybo

Some things to try that might help while keeping a small to moderate deficit. Eat your carbs around your runs, especially before. Keep protein & other satiating foods for times when you need to stave off hunger. I don't know of you vary the intensity of your runs but you could cycle calories such that you eat a little more when you have more intense runs to get thru & on slow easy runs, accept the performance drop, you are still getting the needed physical adaptation.

deannalfisher

at 5'3" and 151, I am weight stable at 1900-2300cal a day - focusing on body recomp rather than losing weight; as an endurance athlete (triathlon) that has worked the best for me in terms of workouts and recover

AmyOutOfControl

rybo wrote: »

Some things to try that might help while keeping a small to moderate deficit. Eat your carbs around your runs, especially before. Keep protein & other satiating foods for times when you need to stave off hunger. I don't know of you vary the intensity of your runs but you could cycle calories such that you eat a little more when you have more intense runs to get thru & on slow easy runs, accept the performance drop, you are still getting the needed physical adaptation.

Yes, I am varying my runs. I do a long run on Sunday, a tempo run on Monday, interval training on Thursday, and two easy runs on Wednesday and Friday.

I usually eat more calories after my long runs on Sunday. I get super hungry after running 8-9 miles. I am not currently eating before my runs. I usually run first thing in the morning and I am worried that if I eat before it might upset my stomach. Does eating before a run help stabilize hunger levels during the day? I might need to try that.

TavistockToad

I'm half marathon training with a deficit if 250 cals, and I use mfp method so eat back all my exercise cals.

Long runs are a little more tough in a deficit, and I am rungry a lot, but it's doable making sure I get enough fat and protein.

My current training plan is 15 weeks so I'm having a week in maintenance at the end of Feb and then the last 4 weeks of my plan.

You don't mention how much fat you're getting, maybe try and increase that see if it helps with the runger!

ritzvin

I am not currently eating before my runs. I usually run first thing in the morning and I am worried that if I eat before it might upset my stomach. Does eating before a run help stabilize hunger levels during the day? I might need to try that.

Personally, I need to eat something before running, especially longer distances - though I can't eat anything substantial right before a run. If I need to get something down right before a run with no time to digest beforehand, I normally go with Clif Bloks (or something like cycling gel) - something that is just simple starch/sugar+electrolytes that won't upset my stomach or cause me to have to use a restroom in 30 minutes. Nutritionally, gummy bears are also pretty similar to those products (minus the added sodium, potassium) - so a cheaper option for quick calories that easily digest.

rybo

amymoreorless wrote: »

Yes, I am varying my runs. I do a long run on Sunday, a tempo run on Monday, interval training on Thursday, and two easy runs on Wednesday and Friday.

I usually eat more calories after my long runs on Sunday. I get super hungry after running 8-9 miles. I am not currently eating before my runs. I usually run first thing in the morning and I am worried that if I eat before it might upset my stomach. Does eating before a run help stabilize hunger levels during the day? I might need to try that.

Honestly I'm not sure. Maybe experiment and see what happens. I've never been a person that can eat before a run, I suggested it because I know many people do. In the mornings I never eat before them, and if I run in the afternoon it's typically at least 2, usually 4 hours after eating.

Francl27

Do you have a fitbit? Honestly it made a huge difference for me. I was about to give up because I just couldn't stick to 1800 calories but I've realized that most days I actually burn 2300-2500 calories so it's really not a surprise. The thing is, it's really not just about exercise, but about general activity during the day too. I'll burn more calories being active and on my feet for 3 hours than during a 1 hour workout, for example. Fitbit is a nice tool to get you more active without necessary increasing your hunger that day.

But I think you need to find the fine line between eating at a deficit and 'eating until you're not hungry without counting calories'. Keep counting calories, eat a bit more, but try to make better choices (I mean, I've been starving lately but it's been bake sale after bake sale and my diet has been really poor, so it's not exactly a surprise - to give you an over the top example). More protein, more good fat, more fiber, less sweets and carbs (nothing against them, they're just not as filling for the calories).

I wouldn't change the 'not eating before a run' part if it works for you, but maybe after it, go for a big bowl of vegetable soup first and not bread, for example. It's hard to say without seeing your diet though. But it seems to be a problem for runners - managing appetite without going over the top after a run.