Question for long distance runners! (From a newbie)
SaritaWolf
Posts: 61 Member
Hello,
I am training for my first 1/2 marathon and 25k. I'm up to 11 miles, which is great, but I am now running across a problem in which I need advice.
After my long distance runs, I feel crazy hungry/dehydrated. I can solve the dehydration no problem, but I can't solve the hunger. I end up going crazy the next 2 days with food, going over my calorie goals, etc. Shorter runs, I usually feel fine after a meal and I can get back at it but these longs runs, nothing satisfies!
Have you all experienced this? What solutions have you come up with to fight this issue? I would love to hear different options from experienced distance runners that I can test out for myself over the next few weeks.
Thank you!
Sarita (newbie long distance runner)
I am training for my first 1/2 marathon and 25k. I'm up to 11 miles, which is great, but I am now running across a problem in which I need advice.
After my long distance runs, I feel crazy hungry/dehydrated. I can solve the dehydration no problem, but I can't solve the hunger. I end up going crazy the next 2 days with food, going over my calorie goals, etc. Shorter runs, I usually feel fine after a meal and I can get back at it but these longs runs, nothing satisfies!
Have you all experienced this? What solutions have you come up with to fight this issue? I would love to hear different options from experienced distance runners that I can test out for myself over the next few weeks.
Thank you!
Sarita (newbie long distance runner)
0
Replies
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Yes, I get the "runger" after long runs. Are you bringing water with you on your long runs? I usually wear a running belt with two small water bottles filled with diluted sport drink. The sugar and electrolytes help prevent that after run dehydrated/shaky feeling.
I also bank a few extra calories in during the week for my after long run hunger pangs. Eating a bunch of small snacks every few hours instead of big meals also seems to help a little. Make sure you eat all your exercise calories back on these days.
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Are you eating anything at all during the run? I usually do a Gu pack on any run longer than 90 minutes and I find it helps me feel better after the run.
Are you eating back the calories you're burning from exercise?0 -
How large a deficit do you currently have?0
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I wish I knew a trick other than self control. I'm also super hungry, especially the day after a long run. I often hear, "Oh you're a long distance runner...you can eat whatever you want!." I wish, but I certainly can't if I want to maintain my weight!! (However, my 6'3" younger brother apparently can eat whatever he wants. He's a runner too, but he has an incredible metabolism and can eat so much more. My marathon time was faster than his though so maybe that's worth something...Lol!)
I just finished my 1st marathon, and I thought I'd be losing weight like crazy as I got into the longer runs. I pretty much fluctuated between my goal weight to +3 lbs though.
I did try to make sure I didn't eat back all my calories on my long run day so if I go over the next day, it's not going to hurt anything. Also, drinking lots of water helps. When I get at least 64 oz a day, I find that helps.2 -
you may need to start fueling during your runs - if I get to about an hour - I look for carbs - you can go something like Gu or Gummy Bears - I use liquid nutrition (Tailwind) for longer runs0
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This is kind of interesting. Right after I run often I feel less hungry. Sometimes when I feel really strong hunger pains I will run to help control them. I guess you are however saying that it is controlling hunger next day that gets you. It is interesting to me about gaining weight when training for a marathon. From what I have seen this is almost always the case unless you really watch things. The truth is you are not going to feel good a lot of the time if you are trying to lose weight and building mileage. One thing that was interesting for me was I was dieting really hard before a big event a few years back and feeling terrible. My training runs were horrible. The week before the event. I switched back to more a maintenance diet. My body bounced back immediately and I was able to get a PR.3
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I'm also a new to running long distances used to compete in short runs and sprints. But few months back I started to increase mileage. I run my first 10k in January 2017. Now training for same goal half marathon in January 2018. I used to have same problem, I get over it by eating in a calorie surplus to my normal calories in the days I go for longs runs. I also eat lots of fruits before I run and eat one big meal after I run. Drinking water and consuming gels while running will help but to be honest I don't use gels.
Good luck figuring out how to overcome this issue, but the important thing is experimenting and seeing how your body behaves.0 -
I have a belt for water so I am good with that. So far I have been carrying cliff bars with me on the longer runs to eat during the run. I may try something else that provides sugar quicker to my body.
I have been eating about 1400 calories a day, sometimes less on days that I am not working out too much. I normally do not eat calories back for exercise, but I was wondering if I should start on those longer run days.
Did any of you find eating more protein or more carbs helpful in the first 24 hours after?0 -
SaritaWolf wrote: »I have a belt for water so I am good with that. So far I have been carrying cliff bars with me on the longer runs to eat during the run. I may try something else that provides sugar quicker to my body.
I have been eating about 1400 calories a day, sometimes less on days that I am not working out too much. I normally do not eat calories back for exercise, but I was wondering if I should start on those longer run days.
Did any of you find eating more protein or more carbs helpful in the first 24 hours after?
Unless you're really small and old and sedentary you're on a massive deficit. Eat more!3 -
If you are training for a half marathon you need to eat more. I'd suggest eating at maintenance calories until after your race. You need to fuel those long runs- I found sweets like fruit pastilles worked well when I trained for a marathon- eat early and regularly during the run to keep your energy up. Good luck with your training.2
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SaritaWolf wrote: »I have been eating about 1400 calories a day, sometimes less on days that I am not working out too much. I normally do not eat calories back for exercise...
Eat more, it really is that simple.
Personally I can burn 1200-1400 calories on a 10-11 mile trail run. You're unlikely to match that but it should give you an appreciation of how much you're damaging your progress by not adequately fueling.2 -
@MeanderingMammal @_runnerbean_ @TavistockToad
What about losing weight? I am about 10 lbs away from a healthy BMI. Before I started training, I was eating only at 1200. I increased it to 1400 for the purpose of training. I would still like to lose that 10lbs before the race.0 -
It's your health, and as you observe it's damaging your performance.
Your running calorie expenditure is 0.6*bodyweight in lbs per mile. Eat them back and aim for a low deficit.1 -
If you're not eating any exercise calories back and you're running more than a couple of miles, your net calorie intake is going to be less than 1200. I highly recommend eating at least some exercise calories back. Yes, you will still lose weight if you do this.
I am just under 5 feet tall. I have been eating a baseline 1200 calories/day plus exercise calories for the past 2+ years. I've gone from C25K to training for and completing two half marathons, and am currently training for a third. And I've lost 95 pounds in that time, putting me at 5 pounds from my goal. I could not have done that if I hadn't eaten back at least a large proportion of calories I burned while running. My body wouldn't have gotten enough nutrients to recover properly from my training.
If you don't like Gu, there are other options--I like Clif Blocks or similar products, but I've also fueled with raisins. I wouldn't recommend Clif Bars during a run because they take longer to digest, and during a run you just want a quick boost of sugar. Clif Bars are better before or after your workout.
Track your exercise calories accurately, eat enough of them back, fuel your runs properly. You'll feel a lot better.1 -
SaritaWolf wrote: »@MeanderingMammal @_runnerbean_ @TavistockToad
What about losing weight? I am about 10 lbs away from a healthy BMI. Before I started training, I was eating only at 1200. I increased it to 1400 for the purpose of training. I would still like to lose that 10lbs before the race.
Training for my first half marathon I gained 2lbs. Couldn't run on a deficit, got too rungry.
This time around I am on a teeny deficit of 200 cals per day as I would like to lose a couple of pounds but don't want my running performance to be affected, and I hate being hungry.1 -
SaritaWolf wrote: »@MeanderingMammal @_runnerbean_ @TavistockToad
What about losing weight? I am about 10 lbs away from a healthy BMI. Before I started training, I was eating only at 1200. I increased it to 1400 for the purpose of training. I would still like to lose that 10lbs before the race.
You won't make race day at all if you don't train properly - and that means eating enough food. You need to decide your priorities- do you want to be healthy and run the half marathon or do you want to lose weight (and probably be sick or injured come race day).2 -
10 miles is pretty much my limit (on road, less than that on trail) without some food - I need to grab something quick immediately after a 10 mile run or else I'm a bit light-headed for the rest of the night. Longer than that, I definitely bring some fruit snacks or Clif bloks along with.
And hell yes, definitely eat those exercise calories back. A 10-11 mile run is ~900 calories burned...you definitely want to eat WAY WAY more than 1400 calories total on a long run day.0 -
It's also really important that you fuel yourself properly to help your muscles repair after training (you need Carbs AND Protein, not just Protein) and nutritious foods to help prevent injury. I recently went on a low carb, low calorie binge to lose weight before a race, I can't tell you how much of a difference I noticed being under-fuelled vs eating at maintenance with 60% calories from carbs and 20% from P&F equally.
After I finish long runs I generally feel pretty sicky but try to make myself glug down a recovery shake all the same.
Like you though it is the next day that I'm then REALLY hungry (which is a bit of a headache for MFP since it works calories out per day). The only recommendations I have are to try and choose nutritious whole foods that fill you up as opposed to calorie dense non-satiating foods. E.g have scrambled egg on wholemeal toast rather than a fruit smoothie for the same calories. I have found a big breakfast bowl of Fruit n Fibre with skimmed milk meets my macro needs well and starts to fill up the massive hole that's opened up in my tummy overnight ;-)2 -
Eat back most, if not all, of your exercise calories. Now is not the time to have a big deficit because you won't have the energy you need to train well, plus your body will start using muscle instead of fat for energy. You can go back to serious weight loss after your race. If you aren't hungry immediately after your run, save some calories for the next day, but do eat something. A mixture of carbs for energy replenishment and protein to rebuild your muscles is best, especially if done within an hour of your exercise. (Chocolate milk works for many, or a sandwich.)
For me, the big problem with weight gain when training comes on rest days and during taper and the days immediately after the race, when I'm running less but eating the same. That's when you want to exert some self-control. For the rest, I'm one who eats to hunger, so if I run hard, I'll eat more.2 -
I’m also training for my first half, and about 10lbs away from goal as a 5’ shortie.
But I care more about getting to the end of that HM than I do running a big deficit at the moment. And like many others, it’s the day AFTER exercise that I feel the hunger. After a run? Nah, not that interested (unless it’s fruit, gimme fruit after a run). I work on a daily average to get round the fact that MFP thinks I’m eating over on some days, and I aim to eat ALL of the exercise calories that my fitbit and/or tomtom gives me.
I do run a very small deficit, but we’re talking on average 50 calories here. As long as I can fuel my running then I’m fine with that. At this close to goal I’m also a bit more concerned with my physical figure than the number on the scale – I plan to bring in more strength training into my routine for that.
Maybe eat more before and during your runs to prevent the runger?
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If I am training for distances over 10k it does a number on my appetite.
I haven't found a way around it other than to put any weight loss effort on hold until after the event is completed.0 -
Eat more. Seriously.
My personal experience: I'm currently a couple weeks into a mileage-building HM training plan, will be hitting 37 miles this week. Last week was 34 miles. I'm also still trying to lose weight. I have my net goal set to 1520 cals, for a .5lb/wk loss, and I definitely eat exercise cals back. If you look at the below graph, of my gross calories, you can see I'm eating quite a few calories on average (ignore that one super low day, it was my bday and I didn't even track, lol). Now, despite eating all these calories, I've still on average, tended to be netting below my 1520 goal, because I had recently upped my cals, and was trying to be conservative.
Well, in the last 3 weeks I lost a total of 6.4 lbs, obviously well above my .5lb/wk goal. And I'm not super obese, I am currently 3 lbs above the top end of my suggested healthy BMI range. You, by not eating most of your exercise cals back, are falling well below your net calorie goal, and are at a more severe deficit than I am. So please, do yourself a favor, and start eating more. You will feel better, your runs will feel amazing, and you'll probably still lose weight, as long as you continue to stay on top of your tracking.
gross calories:
net calories:
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Thanks all. Tough love is hard but I appreciate you all be straight forward. I think I will try something different with my next long run on Saturday.
I always eat 2-3 eggs before hand, mini cliff bar during (and water), and then some sort of fruit after. Obviously that isn't working too great. (It did before when I was only running 6ish miles...so I assumed it would still work.)
I think I will try same meal before (eggs) because I get really sick if I eat too much before a run. I will buy some grapes for quick fueling along with my cliff bar during. Afterwards, I will try a smoothie for refueling directly after the run. I think I will focus my lunch/dinner meals around a nice carb/protein mix, like pasta. (I gave up pasta when I started MFP for weight loss.) I'll try to make it my goal to eat back at least 1/2 my exercise calories.
On Sunday, I think I will make it my goal to eat at 1600 calories (which MFP says is my maintenance amount). If I do any sort of exercise that day as well, I will eat back some of those calories.
For those who read this, thoughts?1 -
SaritaWolf wrote: »Thanks all. Tough love is hard but I appreciate you all be straight forward. I think I will try something different with my next long run on Saturday.
I always eat 2-3 eggs before hand, mini cliff bar during (and water), and then some sort of fruit after. Obviously that isn't working too great. (It did before when I was only running 6ish miles...so I assumed it would still work.)
I think I will try same meal before (eggs) because I get really sick if I eat too much before a run. I will buy some grapes for quick fueling along with my cliff bar during. Afterwards, I will try a smoothie for refueling directly after the run. I think I will focus my lunch/dinner meals around a nice carb/protein mix, like pasta. (I gave up pasta when I started MFP for weight loss.) I'll try to make it my goal to eat back at least 1/2 my exercise calories.
On Sunday, I think I will make it my goal to eat at 1600 calories (which MFP says is my maintenance amount). If I do any sort of exercise that day as well, I will eat back some of those calories.
For those who read this, thoughts?
I think this is smart to up your cals a bit. I also can't eat a big meal before a long run, but I think increasing your calorie intake in general will be of benefit to you. Also, I forgot to mention in my first post, but in regards to being properly hydrated, that doesn't just occur the day of the long run. I always make an extra concerted effort to be drinking tons of water the day, or two days before my long runs. It takes a little time to get yourself properly hydrated, and you can't accomplish it by just drinking a huge glass of water the morning of your run. If you are really properly hydrated before you start your run I think you'll be surprised by how little you actually need to hydrate during your run. I did an 11-miler on Sunday and only had water in my car for after I was finished. Now obviously, this advice changes if you're running in the heat. During the summer I can easily lose 5-6lbs of water weight on just one long run, so would always take my hydration belt.2 -
Protein before your run doesn't give you the carbs you need to fuel it. Add some juice or a banana or perhaps a slice of toast. I usually have cereal or oatmeal an hour or two before my long run, and then juice or a banana just before I head out.4
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Hello,
I've also recently started long distance and did find this to be an issue. Add rehydrate to your water and keep an energy bar on you to snack on a long the way while running (I've learnt this from the other runners I know) afterwards they seem to have something a bit higher in sugar like a milkshake.
Personally I eat a lot already - about 5 or 6 times a day, spreading out my calories. Just try eating every 2/3 hours of controlled portions and try up your carbs but with good carbs. Hope this helps0 -
Interestingly I had a bowl of choco rice straight before my 9 mile run first thing at the weekend, had woken with a bit of a hangover, and barely wanted any of the dried mango during my run. I had one of the best runs ever (although I did reach for the wine at about 3pm......)
Previously I had eaten a decent toast/protein lunch a couple of hours beforehand, and run in the afternoon. I became sluggish after about 5 miles and really had to push to finish.
Either my endurance is getting much better, or I’ve found a better fuelling/timing plan. Play with what might work for you.
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pre-run/race for me - is normally oatmeal - but think ahead to what might be available race morning if you are traveling for a race (is the hotel going to have a comp breakfast etc)...because you want to train with how you are going to race0
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If I have time beforehand (~40+ minutes to digest something), I'll have a meal (or at least a Clif bar and peanut butter or yogurt). If I don't have time and it is right before my run, I'll cram down a few packets of fruit snacks (similar nutrition profile to chewy-type race fuels minus the added sodium and potassium)(easy to digest during cardio for those of us that can't handle something more substantial right before or during a run)(and I carry 1-2 packets with me for later on the run or immediately after)..1
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SaritaWolf wrote: »Thanks all. Tough love is hard but I appreciate you all be straight forward. I think I will try something different with my next long run on Saturday.
I always eat 2-3 eggs before hand, mini cliff bar during (and water), and then some sort of fruit after. Obviously that isn't working too great. (It did before when I was only running 6ish miles...so I assumed it would still work.)
I think I will try same meal before (eggs) because I get really sick if I eat too much before a run. I will buy some grapes for quick fueling along with my cliff bar during. Afterwards, I will try a smoothie for refueling directly after the run. I think I will focus my lunch/dinner meals around a nice carb/protein mix, like pasta. (I gave up pasta when I started MFP for weight loss.) I'll try to make it my goal to eat back at least 1/2 my exercise calories.
On Sunday, I think I will make it my goal to eat at 1600 calories (which MFP says is my maintenance amount). If I do any sort of exercise that day as well, I will eat back some of those calories.
For those who read this, thoughts?
If your long run is on Sundays then that's too late to eat more that day.
Reduce your deficit overall, and eat back exercise excuse cals.
Look at your carbs the day before long run.
I find I need a good mixture of all 3 macros post run, so cheesy pasta is good to stop the runger.0
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