How to get enough calories when long distance running?

rachelpeers
rachelpeers Posts: 6 Member
edited November 15 in Health and Weight Loss
I have recently started running for distance (usually 4-6 miles, between one hour and 45 min.) several days a week. I typically tend to eat no more than 6 or 700 calories before I go to the gym. My issue is I've noticed that one several occasions I've burned more calories running than I've eaten in the whole day. And because I don't like to have a large dinner, I have a significant caloric deficit on many days, even if I've consumed a healthy amount of protein and Calcium. How can I make sure to eat enough food to be sustainable on days that I run for distance?
Sorry for the long question! Any help would be greatly appreciated!

Replies

  • VioletRojo
    VioletRojo Posts: 597 Member
    cwolfman13 wrote: »
    Eat more. If you train, you need to eat.

    This. This is honestly not a problem I've ever had. If I run longer, I eat more. After 12 or 13 miles, I have a burger and fries for lunch, or pizza for dinner.
  • slowbubblecar
    slowbubblecar Posts: 91 Member
    How many calories do you estimate you burn in a 4-6 mile run? How many calories are you eating in a day?

    That distance shouldn't equate to more than you eat in a day if you are eating more than your breakfast. I'm guessing your calorie estimates are high for running.

  • VioletRojo
    VioletRojo Posts: 597 Member
    janejellyroll wrote: »
    If running 4-6 miles is burning more calories than you're eating in a day, I feel like either your calorie goal is way too low or there is something else going on that I don't understand. We're probably different weights so that will cause a difference, but my 6 mile run yesterday burned 413 calories (according to my Fitbit, which I know is reliable for me).

    If you train, you do need to eat more. But you may want to double-check your calorie burn estimates before you increase your calories significantly.

    This is something I hadn't thought of when I responded. A six mile run burns about 472 calories for me. I use this formula to calculate: weight in pounds X .63 X miles run.
  • endlessfall16
    endlessfall16 Posts: 932 Member
    janejellyroll wrote: »
    If running 4-6 miles is burning more calories than you're eating in a day, I feel like either your calorie goal is way too low or there is something else going on that I don't understand. We're probably different weights so that will cause a difference, but my 6 mile run yesterday burned 413 calories (according to my Fitbit, which I know is reliable for me).

    If you train, you do need to eat more. But you may want to double-check your calorie burn estimates before you increase your calories significantly.

    That's similar to my finding. Running just doesn't burn a whole lot of calories for me. Over 4mph speed for 1 hr only gives me around 500 calories burned.

    Before running I like to drink half a bottle of gatorade for sugar and electrolyte. It's not the running that I count on for creating a deficit. Running a just very good kick start to get active for the rest of the day.
  • PaytraB
    PaytraB Posts: 2,360 Member
    edited January 2017
    Perhaps double check your calorie burn. As stated above, the calorie burn for 4-6 miles would be approximately 400-600 calories. Running typically burns an estimated 100 calories per mile. It varies a little, depending on weight and height, but not by much. It sounds like you're overestimating your calorie burn for your runs.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    As others have said, eat more. When may vary person to person. Sometimes I have little appetite on the day of a run, but I'm starving the next.
  • rybo
    rybo Posts: 5,424 Member
    Eat more, and eat more calorie dense foods like peanut butter.

  • Packerjohn
    Packerjohn Posts: 4,855 Member
    edited January 2017
    PaytraB wrote: »
    Perhaps double check your calorie burn. As stated above, the calorie burn for 4-6 miles would be approximately 400-600 calories. Running typically burns an estimated 100 calories per mile. It varies a little, depending on weight and height, but not by much. It sounds like you're overestimating your calorie burn for your runs.

    Agree. 100 to maybe 150 calories (for a very large person) per mile run.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Five miles for me is about 420 calories. So, one Lenny & Larry cookie or a Quest bar & Apple.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    cwolfman13 wrote: »
    Eat more. If you train, you need to eat. Underfeeding will ultimately result in recovery issues, performance issues, and will hamstring your fitness development. If you're burning more than you're taking in, you're providing your body with zero energy to perform daily functions, not to mention mere existence. Burning off as much or more than you consume is the same thing as eating nothing.

    Adding to my post to emphasize what others are saying in regards to your calorie burns...I'm a 190 Lb male...I'll burn in the neighborhood of 600 calories on a five mile run...I would imagine as a female that you would burn less...if you're eating that little, you're eating too little in general...like by a lot.
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    How much do you think you burn on your 4-6 mile runs?
  • rachelpeers
    rachelpeers Posts: 6 Member
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    You can eat your meals, snacks as you normally would but factor in larger portions and/or more calorie dense foods when you know you need the higher nutritional content.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    endlessfall16 wrote: »
    Before running I like to drink half a bottle of gatorade for sugar and electrolyte.

    Have you tried something like Nuun tabs? They're another kind of electrolyte replacement for athletes. Much like gatoraid, but better ingredients and only about 5 calories.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    rachelpeers wrote: »
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.

    That's not really a big deal...net calories for the day are what is important.
  • kimny72
    kimny72 Posts: 16,011 Member
    rachelpeers wrote: »
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.

    You can really eat whatever you want to. Just eat larger servings of what you are already eating if you want. It really depends what type of diet you like to eat.

    Do you have a medical reason to avoid sugar? Because possibly the best reason to eat sugar is to fuel a workout!
  • endlessfall16
    endlessfall16 Posts: 932 Member
    NorthCascades wrote: »
    endlessfall16 wrote: »
    Before running I like to drink half a bottle of gatorade for sugar and electrolyte.

    Have you tried something like Nuun tabs? They're another kind of electrolyte replacement for athletes. Much like gatoraid, but better ingredients and only about 5 calories.

    Thanks. I'm gonna look it up. I like trying new things.
  • slowbubblecar
    slowbubblecar Posts: 91 Member
    It isn't a big deal when you eat the calories as long as you feel ok and don't notice any side affects.

    I have done an hour of cardio in the morning without eating many times, and actually prefer to do it if I can.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    slowbubblecar wrote: »
    It isn't a big deal when you eat the calories as long as you feel ok and don't notice any side affects.

    I have done an hour of cardio in the morning without eating many times, and actually prefer to do it if I can.

    Yeah, this. After all, most races are in the morning, and you don't eat enough calories to offset what you burn in a half or full marathon before. On the weekends I do my long run, and usually do eat before, but not that much. I eat afterwards.
  • codename_steve
    codename_steve Posts: 255 Member
    rachelpeers wrote: »
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.

    I've recently been working out fasted, so I've had nothing to eat at all before my 11:30 am workout. If you feel good during your run, don't worry about what you're eating beforehand. If your stomach gets upset try adjusting. I like the list provided here: http://www.runnersworld.com/snacks/25-great-snacks-for-runners/slide/17
  • PaytraB
    PaytraB Posts: 2,360 Member
    rachelpeers wrote: »
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.

    That's not a big deal, as long as your net calories at the end of the day are reasonable (ie: you eat a larger dinner or a medium snack in mid-afternoon). What's your net calorie intake at the end of the day?
    I go running on weekend mornings without a breakfast. I don't like to run on a full stomach.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Burning 650 calories after having eaten that much earlier isn't a big deal. At any given time, your body has as much as 2,000 calories worth of carbohydrates that is stored for use. Now don't take that as permission to go burn 2,000 calories while in a fasted state, but at the same time you have quite a few calories available. If you have eaten before you exercise then that helps the slow the rate at which you must use the stored carbohydrates.
  • Orphia
    Orphia Posts: 7,097 Member
    cwolfman13 wrote: »
    rachelpeers wrote: »
    I would say usually I burn between 5 and 600 calories. For example, yesterday I ran 6.25 miles in 55 minutes. According to my technology that equivilates to 650 calories, which I suppose could be a slightly high estimate. I don't think I was clear enough in my first explanation. What I meant to say was sometimes if I workout at, say, 2 o'clock after lunch, up to that point in the day I've only consumed about 6-700 calories. So if I burn 600 running that's nearly all that I've eaten so far. I would just like some recommendations for foods that I can eat throughout the day up to that point. Preferably low in sugar.

    That's not really a big deal...net calories for the day are what is important.

    Indeed. Or ever net calories for the week.

    I eat a 2,000 kj breakfast, then burn that many calories on a run nearly every day.

    I always eat back all the calories in my daily limit by the end of the day.

    It doesn't matter what time you eat. Your body burns energy day and night. I eat three quarters of my daily limit at dinner/bedtime. I've lost 80 lbs this way, and also maintained my goal weight for 9 months and counting.
  • rachelpeers
    rachelpeers Posts: 6 Member
    Thanks for the help everyone.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    cwolfman13 wrote: »
    Eat more. If you train, you need to eat. Underfeeding will ultimately result in recovery issues, performance issues, and will hamstring your fitness development. If you're burning more than you're taking in, you're providing your body with zero energy to perform daily functions, not to mention mere existence. Burning off as much or more than you consume is the same thing as eating nothing.
    Not to mention that if you continue to undereat, you'll start to sacrifice lean muscle for fuel. Not uncommon in long distance runners upper bodies.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
This discussion has been closed.

Categories