How to Deal with Runger || Any Tips??

mrs_madison_keane
mrs_madison_keane Posts: 45 Member
in Fitness and Exercise
Hi runner friends!

My half marathon training is starting to pick up speed (pun totally intended ;) ), and I'm finding it SO hard to resist eating everything in sight. I've upped my calories to compensate for running 30-40 miles a week, but I'm still eating way more than I should, especially after my long runs.

Any tips or advice on how you resist the temptation that "runger" brings? Would love any tips you might have from your personal training or running experiences!

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I always gained weight when I was training for longer runs. The best option for satiety would be to shift to being a fat burner (high fat low carb). It might hamper your training in the short run, but once you're adapted, you should feel fuller with less total calories. There are many fat adapted endurance athletes.

    Allan Misner
    NASM Certified Personal Trainer
    Host of the 40+ Fitness Podcast
  • cyndit1
    cyndit1 Posts: 170 Member
    Just curious, you're half training correct? Thats a lot of miles weekly for half training IMO (of course that's just my opinon). Maybe keep it closer to the 30 than the 40. Add some other forms of cardio for cross training would be more beneficial than additional miles. And I get rungry too...its awful sometimes. I find adding more protein helps. I think I just crave protein after a hard effort long run.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Lots of protein and fiber. Also, low calorie volume foods are beneficial (low sugar fruits and veggies, egg whites, chicken, pork chops).
  • aatrainer01
    aatrainer01 Posts: 4 Member
    You should switch to eating more low glycaemic index foods. These are foods that are lower in calories per 100g and they contain a lot of fibre. Making sure you get 0.8-1g of protein per pound of bodyweight every day and getting a large amount of vegetables/fruits will ensure that you feel satisfied and keep progressing with your running. Examples of low calorie foods are peppers, cucumbers, celery, lettuce, strawberries, blackberries, cranberries etc. Cucumber and lettuce can be pretty bland on their own so combine this as part of a meal OR if you have it as a snack on its own, use a low calorie sauce with it to help get it down :)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I didn't lose a single pound during half marathon training... too rungry... not really got much to add to help, other than make sure you're getting enough protein, fat and fibre.
  • litsy3
    litsy3 Posts: 783 Member
    Miles per week has more to do with your level of experience than the race distance. Basically, the more miles you can run without getting burnt out or injured (most of them easy), the better. So if you're comfortable peaking at 40 miles, you'll be better prepared for your half. As for runger, I'd agree with more protein. I can put on weight even when running 70 miles per week (and you'd think I'd burn enough calories to keep it off!) but if I'm trying to pay attention to my diet I find that just adding a few hundred calories to my post-run meal, or having some chocolate milk after a run can help. I don't eat before running in the morning either - and actually on long run days it's easier not to overeat because if you're spending all morning running, you're not spending it at home eating cake.

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