People have all sorts of reasons for participating in a marathon. Losing weight may be a motivation or just a hopeful side-effect. But, after weeks of training and amping up the miles, some people find they are five or 10lbs heavier. How can so much exercise result in weight gain?
Calories In Versus Calories Out
You may burn a lot of calories during a run, but it is easy to make these back up in your “running” food. A pre-run snack of 200 calories, a gel and sports drink during your run for 320 calories and a post-run snack of 200 calories adds up to over 700 calories. While the number of calories your burn during a run depend on your size, efficiency, speed and terrain covered, the average person burns just 100 calories per mile.
For 10 miles this equals just 1,000 calories – which may sound like a lot, but when you factor in your 700 calories of supplemental foods, your net calorie burn is only 300 calories. Longer runs burn more, but usually these are only done once a week – and they require more energy food to keep you going which equals more calories.
Running is Not a License to Eat
Runners often say they run because they love to eat. But running does not give you a license to eat just anything. Even healthy foods have calories and if you are eating large portion sizes and more snacks, those calories add up. Binging on pasta with the excuse that you are carbo-loading is only going to pile on the pounds. Two cups of cooked pasta contains almost 400 calories – and that is without sauce or meat.
Increased Appetite When Training for Marathon
Your body is reluctant to let go of its fat stores, so when you start using them up with training it responds with increased hunger signals. The hunger you feel when training for a marathon can be uncontrollable. Feed your body healthy foods, not processed snacks and junk food. Running 30 plus miles per week will not make up for poor nutrition.
Fatigue May Cause Body to Burn Fewer Calories
Running all those miles may push out other workouts that were helping you to burn calories. Many who train for marathons cut out other cross training workouts like strength training and fitness classes and may actually end up burning fewer calories with a run-only schedule.
You may also compensate for the running you do in the morning by sitting more often during the day. Small movements like taking the stairs, parking farther away from the store or playing with your kids help you burn calories all day – if these fall aside because your legs are too tired from a long run, you burn fewer calories overall.
Strategy to Avoid Weight Gain When Marathon Training
Some simple steps can help you stave off marathon weight gain.
- Save the sports drinks and supplements for runs lasting over an hour and reach for water instead.
- Do take in adequate electrolytes and gels during your long run, but eat regularly the rest of your day. Avoid adding extra portions all day long because you ran “15” or “18” miles.
- Take a day or two a week to add in cross training. Noted running coach and marathoner Hal Higdon, encourages cross training like cycling, weight training or swimming in all but his advanced training plans, which involve running 40 to 50 miles per week.
- Avoid “dieting” while training for a marathon. Cutting too many calories will leave you too weak to train properly and may cause your metabolism to slow down and hold on to weight.
Source:
Higdon, Hal. " Intermediate Training Program," Marathon Training Guide (accessed October 1, 2010).
Andrea Cespedes - Andrea Cespedes is a personal trainer, group fitness instructor and freelance writer living in Colorado Springs.
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