Marathon Training

rickydeuce
rickydeuce Posts: 80
edited September 2024 in Fitness and Exercise
I am aware that weight loss and distance training are counter productive to each other. My question is, on a 16 week training cycle, can you still be in "weight loss" mode the first four weeks or so? When does "distance" really occur, 5 miles, 1 hr, etc...

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    You could be in weight loss mode the whole time as long as it is not drastic. I am doing that myself.

    I would recommend keeping it to around a 500 calorie deficit to allow enough calories to replenish energy stores so that the workouts don't suffer.

    Ensure you are getting adequate protein, around 100 to 150 grams per day. I do that primarily through a combination of low fat milk, meat, and protein supplement.

    Ensure you are getting adequate carbs. I try to eat around 400 or more grams per day. (that is dependant on how much you are running - the more you run the more you need to eat)

    To be able to do the two things above and still remain in deficit you have to keep the fat intake moderate and cut out non essential calories like alcohol. It helps to eat a lot of stuff that is non fat - high carb like fruit.

    In my opinion, distance occurs at around an hour.
  • rickydeuce
    rickydeuce Posts: 80
    thanks for the tips!
  • fteale
    fteale Posts: 5,310 Member
    You can train and lose weight effectively. I have been training for a half marathon in Sept for a while now (am doing a 10k as a warm up in 12 days) and have managed to increase my speed and fitness while on a calorie controlled diet (1200 cals plus 1/2 exercise calories). The lighter you get, the easier you will find running long distances. It puts less pressure on your knees.
  • FryingPanda
    FryingPanda Posts: 99 Member
    When does "distance" really occur, 5 miles, 1 hr, etc...

    That is a relative question. Depends on how fast you run and what your endurance is. If you are relatively new I'd say somewhere in the 6-7 mile area and maybe a 10-11min/mile. If you are more experienced I'd say 8-9 miles... You may also want to vary your weekly goals. Loosing a pound/ week when you are running up to 12 miles on your long runs, and maybe going to a half pound/week when you start doing 13+miles long runs.
  • rickydeuce
    rickydeuce Posts: 80
    Ensure you are getting adequate protein, around 100 to 150 grams per day. I do that primarily through a combination of low fat milk, meat, and protein supplement.

    Ensure you are getting adequate carbs. I try to eat around 400 or more grams per day. (that is dependant on how much you are running - the more you run the more you need to eat).

    So I'm looking at a 4:1 ratio? How woul dI equate that in the setting here?
  • rickydeuce
    rickydeuce Posts: 80
    bumping for feedback.........:)
  • scottb81
    scottb81 Posts: 2,538 Member
    Settings to achieve what I eat are around 60% carb, 20% fat, and 20% protein. That's pretty close to the recommended amount but a bit higher in protein and lower in fat.
  • rickydeuce
    rickydeuce Posts: 80
    thanks Scott
  • coronalime
    coronalime Posts: 583 Member
    I dont see why you cant lose weight and distance run? If you are fat and overweight you are eating to much. Just b/c you start running doesnt mean you get to stay at the eating patterns you have created to be fat....My 1st marathon I was way overweight 6 marathons later and into my 3rd tri season I am 10 pds from my goal weight.
    Now there is the post marathon weight gain syndrome. Me and DH go through it.
    I hope you are wearing a heart monitor and not over judging calories. As you get into your training you will become very efficient at running and burn off less calories per mile. As far as carbs, protein ratios etc..You have to find what works for you. There is no perfect answer. Get a journal and record how you feel on certain runs, what you ate, hydrated, weather etc...See what works.DH and I do stuff totally different but we both make it to the end.
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