1/2 Marathon Training and Weight Loss

brallison

I am 3 weeks out from my half marathon and my training has increased to about 35-40 miles per week. I am currently using myfitnesspal to track my calories. I am unsure how I should adjust my calories, especially on long run days, to help me drop a few pounds. I want to make sure I am fueling my body enough to complete my long runs, but i also don't want to eat back all the calories I am burning. Please help

BartO81

Eat back half of ur training calories?

_Zardoz_

Eat back your exercise calories. MFP already gives you a deficit in the basic calorie goal. The way MFP is designed you are meant to eat those back.

TavistockToad

but i also don't want to eat back all the calories I am burning.

why not? MFP gives you a deficit anyway

badbcatha05

I am two months out from mine, so my long run probably isn't as long as you are doing now, but I try to eat back all or most of my exercise calories. That can be a little tough after a long run because I burn so many and after the initial "put all of the food in my mouth" hunger after the long run, it seems like it's an appetite suppressant. I agree with everyone else, you are already set at a deficit, don't withhold more fuel from your body... It's doing a LOT of work right now and needs it.

Butrovich

I have found I burn nearly 2000 calories after a half marathon and your body will need a large percentage of those calories back to refuel/repair your muscles. Your net calories/week should be enough to lose 1 or 2 pounds a week. Anything else your body needs to recover.

Mike

juleszephyr

Running up to my first halfie last October I ate back all my exercise cals and ended up putting on half a stone in the 3 weeks before the race, but it soon came off again after.

I did another halfie on 22nd March and this time I ate back half my cals in the three weeks running up to it and maintained my weight but have lost a couple of lbs since.

I would say eat back half and if you're hungry just have a bit more. But what is your priority here? Maybe the lbs can wait until after you have done your run?

EandA85

I usually eat back at least half, more if I'm hungry. I'm only on week 4 of my half training program though

lujako

I am also doing a 1/2 Training program. I have one month left before the race. During the first 2 months I was not religiously using MFP and during that time with all the cardio I did not see any weight-loss. However, the last month, I have started tracking and sticking to my calorie limit with only adjustments on my long run days. Before my long run I eat about 300 calories and every 3 miles eat 100 calories. The other change I have made is to forgo deserts and beer. With both changes being made at the same time, it is unclear which is to "blame" but I have seen significant changes in the last 4 weeks. I have dropped 10 pounds and probably 2 inches around my waist.

My suggestion is make a small upward adjustment to your calories on your long run days but overall stick with your daily goal.

Besides the body and weight changes, I have noticed it is getting easier to run longer and faster!

Keep going! I haven't gotten to my goal race; however, I have a feeling the experience is going to be one of the most rewarding of my life and I bet you will find the same!

Blue Skies my friend!