Any Runners Out There?

As long as you are using MFP as it is set up (the calories that it gives you already include your deficit) then eat back all those calories from running. And remember, you may not burn as many per mile as faster runners, but you are going to be running longer (I am also at around a 12 minute mile pace) so you will still be burning a lot. It might take a while to adjust and figure out exactly where you need to be to still lose weight, but while you are still putting in a lot of miles like you will be for the next two months, it is better to err on the side of eating too much. Your body needs that fuel.

I've done 5 Halfs and countless other distances. Be warned...they are addictive!

Good luck and have fun!

You need to eat more. It is actually more difficult to actively lose weight while training for a half marathon. You need to make sure that you are fueling your body for those runs that you are doing. I actually got a month into training for one and couldn't figure out why I was so tired and kept bonking runs. Then I realized that I'd never upped my calories from my 1400 net that I do when not training to the 1700 net that I do when I am training. As soon as I started eating more, training went a lot better and I stopped feeling tired so much.

I only ever lost a pound, maybe two, while training for a half marathon, but my clothes always fit better by the end of the training time. So I wasn't really losing weight, but I was losing inches, which make me happier anyway.

At your height and weight you are smaller than I am, so you may not need to go as high as 1700 net, but you really should be netting more than 1200. You can probably find some run calculators online that you can enter you stats and pacing into and it will give caloric burns, but the average is about 100 per mile. Given your stats, you may be slightly below that, but you should be able to get a fairly close estimate.

And don't be afraid to eat more on the long run days. I found that eating more on the long run days, often netting 1800-2000, depending on the distance, really helped me head into the next week without any fatigue from that run.

I've also found that once I drop calories and working out back down to non-training levels after a race, weight does come off again at that time. So don't try to force weight loss during training, especially since your stats already show that you are in a healthy weight range and much closer to what your probable goal weight is.

I've found two things help the most... first strength training and pilates have significantly helped my endurance, particularly for my long runs (6+ miles). Also, eat more. But, for me, I need to spread out the extra calories over the week rather than bulk up on my run days. I tend to get really sick to my stomach if I eat a lot of calories in one day, particularly on the days I do a long run. So, instead of eating back my calories as I workout, I just changed my profile on MFP to increase my calories from 1200 a day to 1390 per day. I've also started eating a tablespoon or two of peanut butter on the days I do a long run, to give me a boost in calories and fat just before I do my run...

I've been training for a few up coming half marathons as well. I'm doing about 20+ miles a week (long runs of 10+ miles on saturdays) and I eat 1500 calories a day and lose about 1lb a week. of course on the long run days its a good idea to eat some extra food, but I try to keep my total calories in between 1500-2000 regardless of exercise (staying on the lower calorie end on rest days and higher end on run days).

I'm also really getting into running lately and am also 5'3" weighing 133 pounds as of today (down from 140 a week ago). My tactic to keep losing the weight and keep my energy up for running 4-5 days a week, also 12 minute miles or intervals, is to eat the 1200 calories it dictates of good food while giving yourself plenty of vegetables that you track as "0 calories" which is similar to the new weight watchers program. That way you don't skimp out on vegetables and still meet calorie needs. If I have any of my 1200 calories (or more if I work out hard that day from exercise) left, I just leave them and stay satisfied instead of stuffed or starved.

You need to eat more. It is actually more difficult to actively lose weight while training for a half marathon. You need to make sure that you are fueling your body for those runs that you are doing. I actually got a month into training for one and couldn't figure out why I was so tired and kept bonking runs. Then I realized that I'd never upped my calories from my 1400 net that I do when not training to the 1700 net that I do when I am training. As soon as I started eating more, training went a lot better and I stopped feeling tired so much.

I only ever lost a pound, maybe two, while training for a half marathon, but my clothes always fit better by the end of the training time. So I wasn't really losing weight, but I was losing inches, which make me happier anyway.

At your height and weight you are smaller than I am, so you may not need to go as high as 1700 net, but you really should be netting more than 1200. You can probably find some run calculators online that you can enter you stats and pacing into and it will give caloric burns, but the average is about 100 per mile. Given your stats, you may be slightly below that, but you should be able to get a fairly close estimate.

And don't be afraid to eat more on the long run days. I found that eating more on the long run days, often netting 1800-2000, depending on the distance, really helped me head into the next week without any fatigue from that run.

I've also found that once I drop calories and working out back down to non-training levels after a race, weight does come off again at that time. So don't try to force weight loss during training, especially since your stats already show that you are in a healthy weight range and much closer to what your probable goal weight is.

I have been a runner for 10 yrs and I agree with everything said above ... it is very difficult to lose 'those last 5 to 10' pounds while training for a distance race so be careful. It is more of a fueling your workouts balance.

I won't write a book...you can message me for more info if you want. You can still train for a half marathon and do a 1200 calorie plan to lose weight. There are a few keys here:
1. You need a heart rate monitor that will give you your approximate calorie burn
2. You need to eat back your exercise calories
3. You need to make sure your diet consists of complex carbs so your body doesn't burn through them as quickly
4. After a long run, make sure you have a recovery drink that has a 4:1 carb to protein ratio...be careful if you buy recovery drinks, as they usually contain a ridiculous amount of sugar

My wife is a long distance runner and is about your stats and she does just fine with the above. Like I said, I can give you more detail, just didn't want to write a book.

I just started running, and want to do my first 5k this summer. I am struggling with energy and breathing. I do a total of almost a mile, but only jog for about 1/2 of it, the rest is brisk walking. Each day I can go a little bit longer, so hopefully soon I will be running the whole half mile, then a mile, then more.

Oh, and my pace, according to Runtasic is also on pace for a 12 minute mile, so I too run slowly.

You might want to look at a program called Couch 2 5K. It is designed to help you get into running and build up your energy and breathing. It is only 9 weeks long. I could barely run around the block but now I am running 3 miles every other day.

You do burn a lot running 12min/mi and for longer... your heart rate is up, right? Eat back your exercise calories. I had the same issue and I increased to 1800-2000 cals per day. I am running the same mileage as you, same goal, but I am 5'5" and 139. I also eat above that on my long run days (8mi). I am still losing steadily. Good luck!!

So you upped your calories to 1800-2000 per day PLUS your exercise calories? Sorry, just trying to clarify here. Everyone is giving me so much great advice I'm trying to figure out what it all means!

Yes you are supposed to eat back your calories earned from exercise especially if you are feeling weak. Other web sites automatically assume you are going to work out and set your calorie goal according to that. My Fitness Pal doesn't assume that and sets your calories based on what you enter. So I would look at your profile and make sure everything is set correctly. Meaning check your "normal activity", weight goal and activity level. If that is all correct, then yeah eat back those calories.

I started with C25K and it is fabulous! They also have a C210K app!

Whoa! Baby steps! LOL I am just now getting comfortable with running 3 miles on a regular basis. I want to try to run a 5K and then MAYBE I will start looking in to 10K.

I run less than 10 minute miles...and the best way to fuel for your runs without going over your calories is a shake beforehand....i personally have a peanut butter bananna chocolate whey protein honey soy milk shake and because its a liquid it gives me quick energy and is easy to digest (and is roughly around 250 calories)

I don't know a thing about any of this, but good luck to you! :flowerforyou: