Need advice re: running

jude666

I wonder if anyone can offer some advice .

I have recently taken up running, using the C25K training and so far am doing pretty well with it :bigsmile: . One of the main reasons I wanted to start running is that I thought it would help me shed some of the weight as i've seen with so many of MFPs! :flowerforyou: (running is, of course, on top of trying to eat cleanly and adequately for the exercise I am doing).

I was doing pretty well, the first week I lost 3 pounds , then the second week I managed to lose 6 :bigsmile: (although I'm not sure how and I don't expect to see this again and I don't want to either - its not a healthy loss - i think I was ill that week :sick:)... since then I have gained a pound....then lost a pound,...and today, i have gained a pound AGAIN ... Despite the fact I am doing a lot of running and walking. How can I get through this plateau?? Does anyone have any recommended snacks I could try which will assist with the weight loss. I already think I need to eat more snacks in the afternoon but can anyone recommend some excellent choices of snacks for runners?

I am new to the running game but I don't want this weight loss issue to put me off. I just want to keep going. The main reason why I am DESPERATE to lose the weight, is works Biggest Loser Competition. I really, really, really want to win (partly due to the cash prize at the end which will REALLY help with Xmas but also I have a MASSIVELY competitive nature!) AND... MY DREAM is to successfully run a 5K without stopping!

Any tips? :flowerforyou:

Pidders89

bump!

I am doing the C25K challenge too i am on week 2 and doing run 3 tomorrow night but i would also love to know snacks too


Good luck with the rest of the challenge and hope you win the prize at work!!!

xxx

momma3sweetgirls

I wouldn't call it a plateau if it's only been a couple of weeks, especially considering your lost 9 lbs in the first two weeks. You body needs to adjust to the shock of the change in diet and exercise. 1-2 lbs a week is a normal loss so I'd say just give yourself a few weeks and you should start to see a downward trend again.

mashanda

Why would it be unhealthy to lose 6lbs? if you are eating and doing things the right way. I would ask a DR his opinion. I always think of the contestants on Biggest loser. They have dropped 20lbs in a week before. IDK I think it depends on how you lost the weight. If I was starving myself and lost 6lbs then that would be a serious issue. You seem to be on a good path I wouldnt stress over having a big loss.

DancinSMartiPants

Don't panick. It's not a plateau yet. I run a lot and I find that I might lose 5 pounds one week, but much smaller amounts or none at all in others. It is averaging out to be about 2 pounds a week which is fine by me.

jude666

bump!

I am doing the C25K challenge too i am on week 2 and doing run 3 tomorrow night but i would also love to know snacks too


Good luck with the rest of the challenge and hope you win the prize at work!!!

xxx

Just found this advice online...

Pile on the protein

A good protein source at each meal is also important. "Protein helps muscle repair and recovery," says Wendy. "For example, milk on your cereal, tuna or chicken on your lunchtime sandwich and lean red meat or fish at dinner."

Like any healthy diet, the runner's should be rich in a variety of fruit and vegetables. "The vitamins, minerals and antioxidants they contain aid recovery and support the immune system, which gets a battering from hard training."

Monitor your mealtimes

When you eat is also important. "If you had lunch at 2pm and intend to go running at 7pm, you should have a carbohydrate-rich snack at around 5pm," says Wendy. "A cereal bar and a banana or a fruit smoothie would fit the bill." If you don't have time for a pre-workout snack, opt for a high-GI food or drink such as a handful of jelly babies or a sports drink, for a quick glucose boost. "This is adjusting your carb source to the situation," says Wendy. "Low GI for sustained energy release, high GI for instant energy."

As soon as your run is over, fuel up. This should be high carb with a little protein - for example a milkshake, a tuna sandwich or yoghurt with banana and honey. "This is very important if you are training more than once a day, says Wendy. "But if you are training just two to three times a week then eating your usual meal soon after is sufficient."

Fluid thinking

Hydration is also key for runners. "Begin your session well hydrated, and on runs longer than 30 minutes, carry fluid with you," she says.

The American College of Sports Medicine advises drinking 5-7ml per kg of body weight over the four-hours before you run. "Weigh yourself before and after exercise, adjusting for the amount drunk," says Wendy. "One kg weight loss equals one litre fluid loss. You should aim to lose less than 2% of body weight through fluid loss during exercise."

Water is fine for runs shorter than an hour, but an isotonic sports drink is recommended for longer runs, providing carbs for energy and electrolytes to replace salts lost through sweat. Make your own by mixing 200-250ml of squash (not sugar-free) with 800ml water and adding a quarter of a teaspoon of salt.

MinnieInMaine

@ mashanda - a big loss might be normal for someone who's morbidly obese like the folks on the Biggest Loser but it's not usually healthy for someone with only 20-30 pounds to lose like the OP. Plus, I've heard their "weeks" can actually be more than one calendar week so you can't go by that...

@ jude666 - I also think it's just a matter of your body catching up with the weight already lost so quickly. And considering you're in that dreaded last 10-15 pound range, we all know it's really tough to get rid of those. Just keep doing what you're doing and I'm sure it'll start coming off again in another couple of weeks. Make sure you're eating healthy and fueling your body properly (which it sounds like you're doing with cleaner eating) and drink that water and I bet you'll be back on track in no time.

Pidders89

bump!

I am doing the C25K challenge too i am on week 2 and doing run 3 tomorrow night but i would also love to know snacks too


Good luck with the rest of the challenge and hope you win the prize at work!!!

xxx

Just found this advice online...

Pile on the protein

A good protein source at each meal is also important. "Protein helps muscle repair and recovery," says Wendy. "For example, milk on your cereal, tuna or chicken on your lunchtime sandwich and lean red meat or fish at dinner."

Like any healthy diet, the runner's should be rich in a variety of fruit and vegetables. "The vitamins, minerals and antioxidants they contain aid recovery and support the immune system, which gets a battering from hard training."

Monitor your mealtimes

When you eat is also important. "If you had lunch at 2pm and intend to go running at 7pm, you should have a carbohydrate-rich snack at around 5pm," says Wendy. "A cereal bar and a banana or a fruit smoothie would fit the bill." If you don't have time for a pre-workout snack, opt for a high-GI food or drink such as a handful of jelly babies or a sports drink, for a quick glucose boost. "This is adjusting your carb source to the situation," says Wendy. "Low GI for sustained energy release, high GI for instant energy."

As soon as your run is over, fuel up. This should be high carb with a little protein - for example a milkshake, a tuna sandwich or yoghurt with banana and honey. "This is very important if you are training more than once a day, says Wendy. "But if you are training just two to three times a week then eating your usual meal soon after is sufficient."

Fluid thinking

Hydration is also key for runners. "Begin your session well hydrated, and on runs longer than 30 minutes, carry fluid with you," she says.

The American College of Sports Medicine advises drinking 5-7ml per kg of body weight over the four-hours before you run. "Weigh yourself before and after exercise, adjusting for the amount drunk," says Wendy. "One kg weight loss equals one litre fluid loss. You should aim to lose less than 2% of body weight through fluid loss during exercise."

Water is fine for runs shorter than an hour, but an isotonic sports drink is recommended for longer runs, providing carbs for energy and electrolytes to replace salts lost through sweat. Make your own by mixing 200-250ml of squash (not sugar-free) with 800ml water and adding a quarter of a teaspoon of salt.

thanks

jude666

Why would it be unhealthy to lose 6lbs? if you are eating and doing things the right way. I would ask a DR his opinion. I always think of the contestants on Biggest loser. They have dropped 20lbs in a week before. IDK I think it depends on how you lost the weight. If I was starving myself and lost 6lbs then that would be a serious issue. You seem to be on a good path I wouldnt stress over having a big loss.

Only reason why i think the 6lb loss wasn't healthy is because of my weight. I don't have a HUGE amount to lose, 14 lbs maximum really. So a loss of 2lbs a week maximum is what I am hoping to aim for. Thanks for your support thought, i think i'm panicking unnecessarily! but i have a competition to win!! :-) xx

jude666

Don't panick. It's not a plateau yet. I run a lot and I find that I might lose 5 pounds one week, but much smaller amounts or none at all in others. It is averaging out to be about 2 pounds a week which is fine by me.

2lbs a week would suit me fine, this bl**dy pound just keeps coming and then going again and I want it gone for good!!! and then some!! lol!! Thanks though, you guys have at least stopped me from panicking.

jude666

@ mashanda - a big loss might be normal for someone who's morbidly obese like the folks on the Biggest Loser but it's not usually healthy for someone with only 20-30 pounds to lose like the OP. Plus, I've heard their "weeks" can actually be more than one calendar week so you can't go by that...

@ jude666 - I also think it's just a matter of your body catching up with the weight already lost so quickly. And considering you're in that dreaded last 10-15 pound range, we all know it's really tough to get rid of those. Just keep doing what you're doing and I'm sure it'll start coming off again in another couple of weeks. Make sure you're eating healthy and fueling your body properly (which it sounds like you're doing with cleaner eating) and drink that water and I bet you'll be back on track in no time.

Thanks for this, I think I am panicking unnecessarily but I have really taken a shine to running, it makes me feel better and I don't want to start feeling demotivated by it all, just because of the scale! boooooo the scale, it's evil!!

engineman312

a lot of good advice here.

jude, you will not pleateu in just a few weeks. your body is adjusting, and its normal to fluctuate weight a pound or two in either direction. i weighed myself on one morning, and the next morning i had gained four pounds. rediculous. your bod changes with water, sodium, carbs, everything.

and i know you can do a 5k without stopping. i hope you are doing this C25K training outside, as running on a treadmill and outside are very different.

billsica

Your doing awesome! Don't forget your actually tearing and repairing muscle and bone too. Your retaining water, rebuilding things. Wow your pretty much changing your body. All sorts of other things to that I don't even know about.

Wibikerlady

Dont panic...Keep in mind, you are also building muscle in your legs which weighs more than fat. You will gain - lose-gain-lose...thats how this game works. Running is cardio, cardio helps burn fat as muscles help you burn all day. You are doing fine.
As for the C25K program...AWESOME way to learn...Thats what I did this summer, ran my first 5K in Sept after only completing 4 or 5 weeks of C25K.. Since then, I am done several!! It is SOOOOOOOOOOOO much easier to run outside and in cooler weather...OMG...I LOVE going out to the marsh area here in my town and running the 3 mile auto route... Yet, last night, I couldnt handle the treadmill for 20 min...
Give your body time to adjust to the weight loss and the changes youve made in your eating...You do have to add protein to your diet...After running or strength training, I always mix a low calorie protein shake... Your body will take everything out of the drink if you drink it within 30-45 min after working out. Your muscles are ready for it and absorb it like a sponge. It is NOT a meal replacement, it is a muscle food...You will still need to eat a regular meal.
As for your activity cals you burn, if you DONT eat them, try EATING them. Sometimes I do and sometimes I dont. I try not too as a rule, but sometimes its nice to have them there, just in case.
Good luck and you have been give a LOT of advice from everyone on here. Do what works for you...Try different things,,,Some things will work for you and not others and visa-verse.