Runners...how many calories do you eat on a very long run day?!
Blondieee00
Posts: 29 Member
I am talking about 90min-120min+ runs... 15+ miles.
Also, this is assuming you're still eating at a deficit to lose weight.
Also, this is assuming you're still eating at a deficit to lose weight.
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Replies
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Oops should've done 10+... I have way more 10, 11, and 13 mile days than 15 lol XD0
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I cycle a fair bit. 150 miles or so a week.
I up by around 200 kcal per 30 miles as I still have 6 or 7 lbs to go. 30 miles is about 2.5 hours at my pace. I would compare the intensity to that of a moderate paced run. 150 bpm most of the time. (Age 37)
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1/2 is planned.. but usually do more.1
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I would eat all the calories that my Fitbit recorded me as having burned (I know from past experience that it is reliable) so that I hit my pre-planned deficit. Depending on how much else I did that day and how big a deficit I was shooting for, this would probably have me eating 2,000 to 2,500 calories for the day. But sometimes running blunts my appetite and the hunger hits the day after the long run. So it's likely I would add some of them to my breakfast and lunch for the following day.3
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I don't do runs that long, but for a 10K (6.2 miles) I increase calories by 725... I found several websites that estimated the calorie burn for someone my weight (160 lbs) running at my usual pace (8ish minute miles) to be 117 calories per mile. Whatever distance I run I just multiply by 117. Based on my own trial and error it seems to be about right for me. Your mileage may vary (literally).2
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My longest runs are an hour. I go by what I get from my Fitbit adjustment. Like janejellyroll, running tends to blunt my appetite, so sometimes, those calories spill over into the next day.0
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Wow OP you can run 7.5 mph and nonstop for 2 hours? That's extremely fast and strong.
I know that I burn 250 calories every mile running between 4-5.5 mph.1 -
Similar to @janejellyroll and @GottaBurnEmAll, I go by my Fitbit adjustment. Before I had my Fitbit, I went off of the calculated calorie burn from Runkeeper and had good results. I focus on my weekly intake and I tend to spread the calories from a long run into the next few days. I have a hard time eating an extra 1k+ calories on long run days.0
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I run on average about 100 miles per month, with my long distance runs each week being between 9 and 14 miles each. On my long distance days, I never come close to eating the calories allotted to me. It's just too much food and I'm not that hungry. I am currently in maintenance at 5'9" and 145 pounds, and I will allow myself to eat some extra calories as needed in the days following my long runs. It seems to all average out, as I've been maintaining my weight fairly easily since January of this year.
I think you have to go by how your body feels, and if you have enough energy for your workouts.1 -
I cycle a fair bit. 150 miles or so a week.
I up by around 200 kcal per 30 miles as I still have 6 or 7 lbs to go. 30 miles is about 2.5 hours at my pace. I would compare the intensity to that of a moderate paced run. 150 bpm most of the time. (Age 37)
200 cals for a 2.5 hour bike ride? Most people over-estimated their caloric burns--you might be drastically underestimating. My HRM gives me ~40 calories per mile (and I'm probably smaller and lighter than you).0 -
I have to play it by ear a bit, but I try to hit what my calculated burn is, if not that day, it spreads goes into the next day. I'm ravenous after long runs, so I have to be careful not to overeat.0
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I tend to include overall weekly miles in my goal, and not eat more on days I run (although I do tend to eat more on the weekend and do my long run then anyway).
As for calories from running, I think the RW calculator is pretty accurate (I find runkeeper and even MFP worked okay for me too). Unlike some other forms of exercise, it's not that hard to estimate running reasonably accurately based on time, distance, and weight.
The RW calculator recommends .75 x weight in lbs for overall calories per mile or -- more significant -- .63 x weight in lbs for calories burned in addition to what you would have burned in that time period anyway (this is quite close to the common rule of thumb that for someone around 150 1 mile=100 calories).*
*That was always the rule I knew (without the 150 bit) and when I was fatter I probably underestimated, as a result, and when I lost enough that I burned less than 100 calories per mile it made me sad, even though I was running more at that point. ;-)0 -
I cycle a fair bit. 150 miles or so a week.
I up by around 200 kcal per 30 miles as I still have 6 or 7 lbs to go. 30 miles is about 2.5 hours at my pace. I would compare the intensity to that of a moderate paced run. 150 bpm most of the time. (Age 37)
Perhaps I'm misreading this, but I would say those values do not seem to represent my experience (though they could represent your accurately). I'd say for me (mid 30's, male, clydesdale rider), depending on intensity, I believe an accurate burn is somewhere around 500 to 600 calories an hour, based on moving time. Clock stops if the wheels aren't turning for any reason. Considering 30 miles might take me 2.5 hours, I'd probably log that as 1,500 to 1,800 calories burned. That's VERY different than 200. I'd burn over 200 just walking for a single hour.
So for others, perhaps take both of these reading with a grain of salt and come up with something in the middle, probably depending on weight and intensity, until you can empirically determine your own values.1 -
I run 10-12 on Saturdays, about 1.5hrs. At my weight I burn about 800-900 calories.. I eat about 200-300 more. Long runs tend to suppress my appetite - so I take advantage of that.0
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I run 5 miles a day and 10-13 on Saturdays. Typically eat 500 cals over maintenance on long run days.0
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I cycle a fair bit. 150 miles or so a week.
I up by around 200 kcal per 30 miles as I still have 6 or 7 lbs to go. 30 miles is about 2.5 hours at my pace. I would compare the intensity to that of a moderate paced run. 150 bpm most of the time. (Age 37)
200 cals for a 2.5 hour bike ride? Most people over-estimated their caloric burns--you might be drastically underestimating. My HRM gives me ~40 calories per mile (and I'm probably smaller and lighter than you).
I took the fact that he was still trying to lose 6-7pds that he upped his intake by 200 and that was not necessarily what he burnt for the exercise but what he was willing to eat back given his goal is to still lose weight.0 -
I ran 17 miles the other weekend and my hrm said I burned 1800 calories so I gave myself 1500 extra for the day.1
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I'm an avid runner. For me, an hour burns about 450 calories.0
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So impressed with the distances everyone is running! I run three days a week usually covering 19-20 miles total. My long run days are between 9-11 miles, training for a half marathon right now. My appetite also is surprised after long runs but surges the next day. I normally stay with in my calorie goal to loose except the day after my long run when I tend to be hungrier and eat a few hundred calories more than allotted. My overall week still has a decent deficit and I continue to loose my last 5-7lbs (after 36lbs lost) slowly!0
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I'm generally eating whatever my fitbit tells me to eat, but like others my actual hunger levels vary - after a long run or strength training session I'm not that hungry, but it kicks in later in the day or even the next day. I try not to force myself to eat my calories on the same day as I know the hunger might still kick in the next day, causing me to overeat, but keep an eye on the weekly average.
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lemurcat12 wrote: »I tend to include overall weekly miles in my goal, and not eat more on days I run (although I do tend to eat more on the weekend and do my long run then anyway).
As for calories from running, I think the RW calculator is pretty accurate (I find runkeeper and even MFP worked okay for me too). Unlike some other forms of exercise, it's not that hard to estimate running reasonably accurately based on time, distance, and weight.
The RW calculator recommends .75 x weight in lbs for overall calories per mile or -- more significant -- .63 x weight in lbs for calories burned in addition to what you would have burned in that time period anyway (this is quite close to the common rule of thumb that for someone around 150 1 mile=100 calories).*
*That was always the rule I knew (without the 150 bit) and when I was fatter I probably underestimated, as a result, and when I lost enough that I burned less than 100 calories per mile it made me sad, even though I was running more at that point. ;-)
I use this calculator to estimate what I burn on my long runs, but I generally don't eat much of them until the next couple of days.
I'm training for a marathon so my long runs are up around 15 miles and increasing now. I run early on Sunday morning and then on Sunday I eat what I feel like I need to eat (eat when hungry until I'm full), but end up under eating. But then on Monday and sometimes Tuesday I'm super hungry even though Monday is a rest day and Tuesday is usually ~4 miles. I guess my body just takes some time to realize it needs more fuel
For the week total my deficit is the same as if I was not running (I'm set to lose about 0.5 lb per week) - I just eat very different amounts on different days.0 -
It will depend on the person...
I am at a healthy weight for my height but aim for a very slight deficit. Did a half marathon on Saturday, ate about 2250 vs TDEE for the day (per Fitbit) of 2800. Normally I aim for a 200-300 deficit at most
For what its worth, I'm slow so could not do 15+ miles in 2 hours. Maybe some day?Blondieee00 wrote: »I am talking about 90min-120min+ runs... 15+ miles.
Also, this is assuming you're still eating at a deficit to lose weight.
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The problem with most of the posts here if you are not taking into account weight, and more importantly actual intensity in the calorie burn. There is a huge difference between (using cycling) race pace (25+ MPH avg, with spurts of 30+ MPH and hard efforts), club riding (20MPH Avg, fewer spurts), and lower pace riding. The only way to get a true calorie count is to use a power meter on a bike. For running, the same thing applies, and using something like a fit fit, and eating some fraction (60 - 75%) of the total will give good results (if trying to lose weight).
To give you an idea, I am 308 pounds, and I burn about 500 calories per hour at 20MPH Avg on a bike (per my power meter), or about 1000 - 1500 on a typical club weekend ride. A friend of mine who is 190 pounds burns about 900 700 - 900 calories for the same ride. It is all relative... and you have to find out what works for you.
One last thing... you need to watch carefully how your body feels after a workout... if you feel hungry, or like crap you really need to eat more.
* Reference - 6 years as a cat 1 competitive cyclist, and 20+ years as a recreational cyclist *1 -
According to my hrm I burn around 900 calories per hour. That's with a 4:17/km pace so fairly fast0
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I haven't run long in a year, but probably around 9-10k in calories.0
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lemurcat12 wrote: »I tend to include overall weekly miles in my goal, and not eat more on days I run (although I do tend to eat more on the weekend and do my long run then anyway).
As for calories from running, I think the RW calculator is pretty accurate (I find runkeeper and even MFP worked okay for me too). Unlike some other forms of exercise, it's not that hard to estimate running reasonably accurately based on time, distance, and weight.
The RW calculator recommends .75 x weight in lbs for overall calories per mile or -- more significant -- .63 x weight in lbs for calories burned in addition to what you would have burned in that time period anyway (this is quite close to the common rule of thumb that for someone around 150 1 mile=100 calories).*
*That was always the rule I knew (without the 150 bit) and when I was fatter I probably underestimated, as a result, and when I lost enough that I burned less than 100 calories per mile it made me sad, even though I was running more at that point. ;-)
That RW formula is actually really, really close (3 calories different) to what my Fitbit Charge 2 is giving me for this morning's run. Very cool.1 -
15+ miles in 2hrs, gosh I wish I was that fast! I can only manage 11(at a push) in that time.
It depends on how hungry I feel, sometimes I will eat most of my calorie burn estimate on my Garmin and other times I won't.0 -
My long runs are Sunday mornings (training for a half marathon), with 4-5 mile runs during the week. I generally eat a little extra on Friday and Saturday, then don't eat back all the calories that I've burned on Sunday. My stomach doesn't feel very good if I try and eat back all those calories after a long run.0
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If I do my 10+ mile runs, probably 4-6k kcals for the day.0
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On my very long run days (which I consider 15+ miles) I'll eat whatever I want for dinner and not log it. For me, that's never been a problem weight-wise. I am mindful, though, especially since I tend to be super hungry a couple days after my long run, so I always get back to tracking the next morning.
On my shorter runs, I do as many others have said and go by what my Fitbit estimates, which for me averages about 100 calories per mile.
ETA: Re-reading this I have no idea why I track what I eat on 13 mile days but not 15 mile days. Doesn't make much sense now that I'm looking at it. *shrug*0
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