High mileage runner and weight loss

ashleyminnich1
ashleyminnich1 Posts: 60 Member
edited November 29 in Fitness and Exercise
I'm slowing building my mileage using a slow increasing plan. I ran 20.7 this week. I have my current goal loss per week at 2 pounds, and I'm meeting it. I did read though that high mileage running and big losses to not mix well. I'm not worried about my current mileage, but after my 25K in May I begin training for a full.

Replies

  • rsclause
    rsclause Posts: 3,103 Member
    When I was counting calories and running 25 to 30 miles a week the weight came off fast, 50 pounds worth. I slacked off and put 20 back on. It's a most spring so I am feeling the need to go hard core again. I also want to do a full.
  • ashleyminnich1
    ashleyminnich1 Posts: 60 Member
    Someone else posted a similar post at the same time I did. I'm 38 pounds from my ideal weight. I have been feeling like I'm starving though. Even with eating back my calories. I decided to go for a pound a week instead of two until I get down to the last twenty and then go for half a pound a week. I ran a half and PR'd this last fall ten pounds heavier than I am now. I'm also lifting, and I've taken a minute and half off my mile time! I don't want to counteract that with a lack of energy. Good luck on your full! I'm so excited, because it will be my first.
  • dewd2
    dewd2 Posts: 2,445 Member
    I lost 30+ pounds while training for a HM last year. I had to slow the weight loss down as my mileage increased but still kept some loss up until about 3 weeks before the race.

    I am training for a full marathon now and while my weight is fluctuating, I am not purposely losing. I don't think I could do it anyway. Training for a full makes me very, very hungry. :)
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    In the early stages of a training plan it's not too difficult to run with a significant deficit (especially if you have an ample supply of fat for fuel) but in the later stages you need to fuel the volume...it's not unusual for some runners to actually put on a couple of kilos leading up to a races (it's largely water weight as 1g of glycogen bonds with 3g of water when stored in muscle)
  • kristinegift
    kristinegift Posts: 2,406 Member
    edited February 2016
    BrianSharpe wrote: »
    In the early stages of a training plan it's not too difficult to run with a significant deficit (especially if you have an ample supply of fat for fuel) but in the later stages you need to fuel the volume...it's not unusual for some runners to actually put on a couple of kilos leading up to a races (it's largely water weight as 1g of glycogen bonds with 3g of water when stored in muscle)

    I've found this to be quite true. The first month or so of a training plan, I can shed a few pounds. But after that it's slow going or plateaued since I have to take in so much food to fuel my training (I run 50-60 miles a week typically). The best thing if training is your goal above weight loss would be to do a "slow but steady" deficit of 200-500 calories (depending on what your daily allotment would be for maintenance). 2 lbs/week is a lofty goal if you're also training for a 25K and could ultimately weaken your training if you aren't getting enough calories.
  • 4leighbee
    4leighbee Posts: 1,275 Member
    I ran into trouble and ended up with a hip stress fracture which the doc said was a combination of three things: too much activity (running and swimming), low iron due to my cycle, and not eating enough. So ... now, especially once a month, I am careful not to be too reckless with high miles and I ensure that I am eating plenty of protein.
  • salsup317
    salsup317 Posts: 15 Member
    You may need to decide what's more important, big loss or training for your longer races. I think you can have both if you reduce the speed at which you want to lose, that way you know you are giving your body the fuel it needs. Research some runner's diets, make sure the calories you consume are all quality fuel. I haven't quite gotten to your weekly mileage yet, but I know this is a decision I'm going to have to make soon too with training for longer distances. Too bad we just can't have it all!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    it can be done. i've done it but i'm only at 13ish miles on a long run. i think that the best way to accomplish this is to eat quality foods that have a lot of nutritional aspects too it. I got the runner's world cookbook and it has recipes specifically to help lose weight while making sure your body has what it needs
  • robininfl
    robininfl Posts: 1,137 Member
    Also don't undereat! http://www.outsideonline.com/1923816/if-youre-not-eating-enough-you-might-gain-weight
  • blues4miles
    blues4miles Posts: 1,481 Member
    salsup317 wrote: »
    You may need to decide what's more important, big loss or training for your longer races. I think you can have both if you reduce the speed at which you want to lose, that way you know you are giving your body the fuel it needs.

    I think this is accurate. For me personally, weight loss is more important than running 'performance'. If my runs slow down but I can still lose weight I'm okay with that. But maybe make sure your deficit is only 500 calories a day at most, and maybe 250 calories a day if you don't want performance to suffer.

    I also wouldn't consider 20 miles/week high mileage, but I see you will be training up further so just go with a small deficit.
  • kirstengeffen
    kirstengeffen Posts: 103 Member
    I've been chewing on this question for some time now.... I'm training for a full marathon and currently run about 35 miles per week.
    I think I was over stressing about the whole thing from what I read....
    I am a tiny tot.. I'm only 151cm and don't eat huge amounts. I started panicking that I was compromising my training, but truth is I actually feel fine. And I think I end most days in a bit of a deficit.
    People who are known to be great runners, Ethiopians, Kenyans etc... don't all have access to mfp and have no idea what they're eating and there performance is still on point.
    So I think if you're body is accustomed to training on what you're currently eating, you'll be fine...
  • ashleyminnich1
    ashleyminnich1 Posts: 60 Member
    Thanks everyone! Running is more important to me than big losses. I've run for something close to 20 years. <gulp> I generally just don't track calories while training. I already eat back my calories burned, or I will feel spacey all day. I think I have a game plan for cutting my loses back and upping my calories as my mileage increases and the race/s get closer.
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