Eating "up" on long run days...

agibsonky

OK, I am in the pack that doesn't eat back exercise calories. I tried it, I didn't lose anything. So, my goal is 1250-1350 calories per day. I don't own a HRM, just go by what MFP and my run tracker app tell me my burn is. So I'm training for this half marathon and ran, for example, 8.5 miles today. I know I need more fuel on those days b/c if I don't eat extra, I end up with a headache. I just don't know how much to eat up. My run tracker says 750 cals, MFP says 1000 and some burned...Any advice on how much extra I should be eating on those days to still keep losing, but not get the hungry headaches? Today (after dinner and the piece of apple pie I'm treating myself to), I'm at around 1300, but will probably have a protein - filled snack a little later (maybe a greek yogurt?)...

Advice would be appreciated...

maddymama

I'd eat at least 600 calories back a day..... maybe 700, but healthy calories, if possible. Nuts, fruit, dried fruit, etc. I run 3-4 miles a day 4 or 5 days a week (or I did before I got plantar fasciitis, working my way back into running) and I over ate 300-400 calories a day depending upon the run. Mentally, I think it's around 100 calories burned a mile, so maybe use that as a rough guide?

srp2011

Try experimenting - I tend to think many of the calorie counters overestimate the amount burned, so maybe try eating back half, see how you feel and lose that week, and scale up or down from there. There's no set formula, it's all individual trial and error to some degree to fine tune an eating plan that works for you.

Topsking2010

I am also training for a half marathon and got a headache while running. However, I think it was because I did not hydrate enough. When is your half marathon? It's trial by error when training. The question is what do you eat before your long runs? Are you hyrdating while running?


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hjfischer

I have been running marathons and half marathons for over 10 years. My suggestion is to eat a higher healthy calorie meal 2 days before your long run. It takes more than 24 hours for your body to aborb the good carbs to store and use as fuel. Case in point, my long runs are Sunday. On Fridays, I eat heavier higher carb foods for energy to use on Sunday a.m. Once I started doing that I noticed my runs were better and I found that I had more energy when I finished. I also eat protein an hour before any run. Good luck!

aninamika

I'd eat at least 600 calories back a day..... maybe 700, but healthy calories, if possible. Nuts, fruit, dried fruit, etc. I run 3-4 miles a day 4 or 5 days a week (or I did before I got plantar fasciitis, working my way back into running) and I over ate 300-400 calories a day depending upon the run. Mentally, I think it's around 100 calories burned a mile, so maybe use that as a rough guide?

Agree with Maddymama - eating I've never eaten back my exercise cals and for a while there I wasn't even eating my goal cals so my weightloss was at a stand still for about a month. I changed everything and started eating back 1-200 exercise cals and I got off the plateau.

The important thing is if you are eating back your exercise cals as with anything you eat really, is to be sure you are eating healthy cals and not empty.

Good luck! :drinker:

Jconner30

On my really long run days (15+ miles), the day before and the day of my run (after my run) - I eat and drink what I want (within reason).

engineman312

you're training for a loooong race, so you need some fuel!! we all tend to over-estimate how much we burn and under-estimate how much we eat. but you should know your body. you need protein and carbs to build muscle and have high energy.

good luck in your marathon!!

SueInAz

I'd eat at least 600 calories back a day..... maybe 700, but healthy calories, if possible. Nuts, fruit, dried fruit, etc. I run 3-4 miles a day 4 or 5 days a week (or I did before I got plantar fasciitis, working my way back into running) and I over ate 300-400 calories a day depending upon the run. Mentally, I think it's around 100 calories burned a mile, so maybe use that as a rough guide?

I haven't been running distances that long, so don't have a lot of advice in that area, however, the average I've seen over and over again is about 100 calories burned per mile when either running or walking at the appropriate speeds for each. (In other words, you'll burn more calories running at a slow pace or walking at a very fast pace)

Good luck!

chrissyh

On your longer runs, do you have a prerun snack or use gels during your run? That's additional calories.
I find it hard to eat them all back when you get to higher mileage. I understand that you don't want a debate or someone to lecture you about eating your exercise calories but you really need them to keep yourself healthy--or you're risking some injury that could hinder your running and potentially weight loss.

I use a gel pack about 100 calories about every 4-5 miles that I'm out running miles. Gatorade during your run is also hydration and some calories unless it's G2 or the like. I find a nice Iced Mocha latte or chocolate milk after a run is a treat, great for recovery (carbs and protein) and the latte is a boost of energy thru the caffeine.

If you don't eat any other exercise calories back during the week, on the long run days I'd shoot for at least 75% of the run calories burnt and I'd use the lower #.

BUT I would try to eat some of the others throughout the week too...you're body needs fuel...car can't run without gas.
After all - you wouldn't want your stomach trying to eat your liver (joke)

trilikeagirl

Water: one half your weight in ounces per day, more if you are exercising at all.

pre run: some type of extra calories: a banana, or string cheese, half pb&j, etc.

during run: nothing extra if less than one hour, but carbs every hour, like a GU gel, or orange slices, etc.

post run: 100-200 extra calories in the form of protein, like a protein shake, within 20 minutes of exercise.

If I do that and don't make adjustments or allowances for the rest of the day, I feel ok and I lose weight. On ridiculous workout days, like 3 hour races, I just congratulate myself and eat whatever the heck I want.

NoAdditives

I suggest you eat what feels right. Listen to your body. If you're hungry, eat something healthy. If you're not, don't. You probably don't need to focus on the calories too much.

agibsonky

M half is in 3 weeks...I thought the headaches were from the heat, but it's only about 60 here today and I still have a headache, which is bringing me to the conclusion that it must be food. I carry a 20 oz water bottle with me and finish about half of it during a run, then drink a LOT after, as I'm hugely thirsty. When I was training for the same half last year, I said "if I run more than 5 miles, I can eat whatever I want that day" and it worked (and I didn't get headaches) when I still had 30-40 pounds to lose, but with only a few left to lose, it's tougher to justify that whole (veggie, thin crust, small) pizza.

Pre-run I eat long acting carbs...usually oatmeal...and some protein in the form of milk or yogurt. Today was unusual in that I had cold cereal with milk due to kid issues this morning before school. I don't usually eat during my runs, but can start if you think it'll help... I don't like gatorade, but the sport beans are pretty good and have electrolytes...

artsyathlete

Any workout over an hour in duration is going to require some calories while you are exercising. I take a gel (hammer gel, cliff shot or a gu-but gus taste the worst) every 45 min on long runs. This makes a big difference as far as maintaining energy levels and avoid a post run headache. Proper hydration is also a key factor. Most of my long runs are 15+miles so, like the previous poster, I eat what I want with in reason (and within my gluten free, dairy free, soy free parameters).

janeinspain

why don't you go mid-way? 400-500 calories should be enough out of the 750-1000 range. i usually don't eat my exercise calories either.

ATT949

OK, I am in the pack that doesn't eat back exercise calories. I tried it, I didn't lose anything. So, my goal is 1250-1350 calories per day. I don't own a HRM, just go by what MFP and my run tracker app tell me my burn is. So I'm training for this half marathon and ran, for example, 8.5 miles today. I know I need more fuel on those days b/c if I don't eat extra, I end up with a headache. I just don't know how much to eat up. My run tracker says 750 cals, MFP says 1000 and some burned...Any advice on how much extra I should be eating on those days to still keep losing, but not get the hungry headaches? Today (after dinner and the piece of apple pie I'm treating myself to), I'm at around 1300, but will probably have a protein - filled snack a little later (maybe a greek yogurt?)...

Advice would be appreciated...

The metrics that's thrown around is that a 120 pound person burns 100 calories/mile. That rate increases at the rate of something like 20 cals every 20 pounds. My HRM (a Forerunner 305) clocks me at about 163 cals/mile.

Check out runnersworld.com for more info

[time passes - Google foo is successful]


http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html

This is a newer article that I haven't looked at yet.

[skims article]

Looks like 163 is higher than what this article comes up with.

When I was trying to lose weight, I never "ate back my calories" (I wanted to lose weight quickly) and now that I'm running (26-30 miles/week for the CIM in December) I'm finding it hard to eat enough.

Feel free to check out my diary or my weight loss stats:

http://cbeinfo.net/weight.htm

heh, it's almost 3 PM. Another hour and I get to run! :-)

fteale

I burn about 580 cals doing 6.5 miles, so I would guess at about 700-750 for 8.5 miles.

ATT949

I burn about 580 cals doing 6.5 miles, so I would guess at about 700-750 for 8.5 miles.

Did you get those values from an HRM that uses your pulse?

I'm asking that 'cause I bought my spiffy Forerunner 305 and loved it that it gave me calories burned. Then I found out that it's not heart rate based!

As it turns out, the Garmins that are HR based end in -10 such as the 610 and 210. The others are estimates based on gender and weight (I think).