Welcome to Tuesdays on the Run!! Thanks for joining Patty, April, and me while we talk about weight loss/maintenance while running long distances.
I’m gonna be honest here – I don’t have all the answers. I’m not even sure I have some of the answers. Fact: I gained weight when I trained for both previous marathons and I gained weight each time I trained for 5 half marathons in 5 days. I haven’t actually gained any weight in this training session, but I’m pretty sure that’s because I had already gained it all in my last training cycle. Yeah. That. And no, it’s not all muscle weight gain. There’s definitely more “fluff” on my body right now. I can feel it anytime I put on regular clothes. (OK, that’s easy to solve. Stop wearing anything without spandex. Done.)
Seriously though, for me at least, it’s a fine line between eating enough, eating too much, and not eating enough. And I cross the line on a regular basis.
So, here are a few things I’m doing right now to try to at least stay where I am weight-wise.
- Eating more protein, especially after my long runs
- Eating my cooked veggies and meats over salad instead of a carb (I’m actually kind of addicted to this combination
- Drinking more (and no, I don’t mean beer LOL)
- Trying to cut out processed foods. If I feel I must snack, I head for veggies, fruit or nuts. Or I cook an extra meal that combines my usual veggies, unprocessed carb (rice, quinoa, potato, sweet potato) and meat.
- Being really careful with my eating on days when I don’t have a longer run. I think that was part of the problem last time I trained: I ate like I was running 15-20 miles EVERY.DAY instead of once a week.
I’m far from perfect, but so far, I’m holding steady this time. I’d really love to hear your tips though. Maybe there’s one that might help me actually get rid of the winter pudge I have going on. (Yeah, I know, I should lift weights and that would probably help, but I can’t seem to get consistent with that.)
What say you, friends inside the computer?
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I am right there with ya!! I try so hard to maintain and lose may be, but nothing. I think unfortunately 40 did me in. lol Learning now what works and doesn’t.
Melanie@runnergirlinarockingworld.com recently posted…Packing on the Miles…and Pounds
I’ve been really struggling the last two years and I’ve really only changed two things – gotten older and run more. I think the combination of being over 40 and running lots of miles is rough.
I am really careful with my nutrition during training–the last thing I want is to lose weight. the only problem (which I discussed on Friday on my blog) is that then I tend to get out of control and to get into a headspace of binging, which is just as unhealthy! Luckily, this doesn’t happen often, but it is something that I keep an eye on
Susie @ SuzLyfe recently posted…Post Marathon Recovery : What Happens Next?
I have friends who have to work hard to keep the weight on when running a lot – I don’t have that issue. But I think trying to eat the right amount and healthy is hard for everyone training for long races, regardless of whether their weight is an issue or not.
It’s crazy how what we eat has sooooo much to do with losing/maintaining weight. In the next few weeks I am majorly changing my diet due to doctors orders to see if that helps with all the problems I am having. This week I am working on adding a cup or two of baby spinach to every meal. Last night I threw some in with a taco salad and it was fantastic!
Maureen recently posted…Results & Getting My Sh*t Together
good luck with the food changes! I have a hard time balancing my amount of carbs – I need them to run, but I find that they also make me crave more.
I know I’m trying to add more protein in my diet. It helps balance out my blood sugar, but breakfast is the toughest. Breakfast is so carb heavy, but I’m buying Greek yogurt and protein cereal. Enough protein in the morning helps limit my snacking before lunch.
Lesley recently posted…Like A Woman Playlist
I love eggs and have been having toast and eggs most days this week for breakfast.
Sorry I haven’t commented much on your blog, but I’m always signed into the wrong google account when I read your posts…
Its so hard to not over eat when I’m training. I’ve been super hungry since Sunday’s 14 miler, and have been eating everything in sight. Its much easier to eat good for you foods when that’s all you buy and bring into the house.
Kathryn @ Dancing to Running recently posted…The Story of My 14 Mile Run on the Treadmill
I have kids, so there will always be some snack options, but really what I’m guilty of is eating nuts by the handful. Nuts are healthy, but not in the quantities I’m eating…
I don’t even own a scale so I don’t know if I’ve gained weight during my marathon training!
Mine isn’t so much about the scales as about the softness around my waist and my clothes just feeling tight everywhere. I do use the scale and it’s reflected there too, but I wouldn’t care about the number if everything fit fine. ;o)
I gained weight while marathon training, as well! I also think it was because I would eat like it was a long run day every day. I’m currently training for a half and hope to keep everything stable. Less processed foods and lots of water are key.
Nicole @ Fitful Focus recently posted…Sound Off Silent Yoga
I’m TOTALLY gaining weight! I’m in week 9 of marathon training. I think I haven’t been eating enough protein post-long run. I’ll have to keep better track of that…
Rachel recently posted…Marathon Training Recap: Week 8
Ugh I gained marathon weight from training for my past two. It’s hard, I still have some of the leftover fluff. I am always so hungry! I agree I’m trying to eat more protein and drink more water. Also only have a treat on long run days not everyday of the week!
Lauren recently posted…ZOOMA Annapolis Kickoff
Im with you! It’s easy to gain weight during training because we often eat too much since we worked so hard I think tracking how many calories you actually burn on your runs and keeping mental track of that will help with overeating. I think you have some good methods in play already also good luck!
Ivanna recently posted…Two Thousand Fifteen Running Dreams
Being over 40 has made it a little more difficult as I think my metabolism has slowed down for sure. When I train for long races, I am def more hungry. I try to remember on days when I am doing shorter workouts not to get in the habit of eating the same thing I do on harder days. It’s a battle for sure!
Deborah Brooks @ Confessions of a Mother Runner recently posted…My Favorite Tomato Sauce
I know I gained some last time I was training for a marathon. It’s hard – you get so tired that eating seems like a logical way to get over some of the tired. Probably a nap would work better. I’m training for another marathon at the moment and I’m trying to not make gains but it’s early days yet. I haven’t hit really big mileage. Fingers crossed I can be more disciplined this time.
Char recently posted…Women’s International Day 5K
If I gained as much as I did training for halves, I can only imagine what will happen if I train for a full. So I better not. 😉 Seriously though- your first point about protein: YES. When I bother to really pay attention to this, I see the scale move. My body loves it.
Patty recently posted…Run Less to Lose More? I’ll Try It | Tuesdays on the Run
I’ve found that turning 40 has made it a lot tougher to get those pounds to move, especially when I’m putting in high mileage. Some of it’s biological and plenty of it is behavioral (I do love me some comfort carbs!).
i’ve been trying to just make small changes – so if i have a carb based lunch (like a sandwich) then i won’t have a carb based dinner. i’m still figuring it out though so reading your tips helps!
Courtney @ Eat Pray Run DC recently posted…Analyzing Pinterest Analytics, Part Three
Sounds good to me – and I’m a Registered Dietitian! And even though carbs get a bad name, they give your muscles the energy to run – I like to add them to that post race protein. Usually I tell my clients that it’s not so much the runs and long runs, but your day to day activities – this all adds up.
Half-Crazed Runner recently posted…Turning My Dreadmill into Awesome with Skeleton Runs
When I run a lot of halves, I constantly eat – first for recovery and then to prepare (carbo load) for the next one. And, it’s just too much eating! I’ve been a little better with this cycle, except for the huge amount of sour cream and side of burrito I just ate at the Mexican restaurant tonight. Ugh.
HoHo Runs recently posted…Tuscaloosa Half Marathon Recap
I’m still working on this as well. I know I should eat my meat and stuff over salad or greens but it’s just so much better (and filling) with rice! As I said, it’s something I need to continue working on and it really takes willpower for me. Sigh!
Patty @ Reach Your Peak recently posted…Compression Socks vs. Sleeves + Tiux Compression Socks Review
I used to eat my protein over salad but lately I have been having too many carbs- lots of pasta and rice etc. I need to chill out on it a bit to be honest!!
AJ @ NutriFitMama recently posted…COCOZIA Coconut Water + Choc-Coco Strawberry Smoothie | Tried It Tuesday
Go heavy on the weights because cardio alone is lopsided and won’t help you slim down like you may wish. Also sprints! Go hard with the runs, not a comfortable jog but get into your uncomfortable zone and pick up the pace to chisel the muscle. That’s the best I got.
Diatta @ Femme Fitale Fit Club recently posted…Product Review: Cordskinz
It sounds like you’re really making positive changes. I know logging my food intake really helps me be aware of the overeating that accompanies marathon training. But cutting out processed foods, eating more fruits, veggies, whole grains and more healthy fats and lean proteins are all good places to start!
Jenn @ RunWithSole recently posted…Tuesdays on the Run: What’s with the weight gain?
Um yeah, distance running and weightloss don’t really mix all that well. I’ve been hitting the weights hard since December and I always like to keep some intensity in my running at least once a week. Too boring otherwise. Good for you for keeping things in check with all the miles you’ve been running!
Marcia recently posted…Truths About Running For Weightloss
I have to say that I’ve been eating a little less cautiously than I normally do. I blame the prolonged winter!
Wendy@Taking the Long Way Home recently posted…Dream runner
IM FAR FROM PERFECT BUT IM HOLDING STEADY.
that, my friend, is my goal right now.
fitness—sure—but so so so much more far 🙂 beyond as well.
CARLA recently posted…Fitness wearable obsessions.
I think the trick is as simple as calories in vs. calories out. The problem being…and I speak from experience…distance running makes us RAVENOUS. And I know I’m not alone in being guilty of using the “oh, well I ran 18 miles this morning, I totally deserve this __________” which ends up being like a 2,000 calorie meal. I’ve got my first ultra coming up, and as my training increases, I’m trying so hard to keep that mentality in check!
RFC recently posted…Trail Running Safety Tips
Running definitely makes me the most hungry of all three tri sports. Marathon training has definitely not shed any weight for me!!
Ashley @ twynmawrmom recently posted…Tour of the training cave
This is a tough one. I have no advice at all since I always gain weight. I gained weight with marathon #1 because I used it as an excuse to eat ALL the things such a entire plates of brownies after a long run. I ditched those habits for #2 and STILL gained weight. #3, I’m working with a nutritionist and fueling properly and STILL gaining weight. I can’t figure it out. Apparently I’m one of those people that holds onto my glycogen stores and was told if I want to get rid of the fluff, I need to either stop running or hit the weight room. Weight room it is!
Sue @ This Mama Runs for Cupcakes recently posted…See Mom Run Book Review & Giveaway: A Great book for the beginner to advanced runner
My sister is a marathon runner and tells me she GAINS weight every time! My husband has run a few marathons though and he always gets super skinny! I know when I’m running more, I definitely justify more splurges because….after all, I just ran XXX number of miles! Ha ha.
Melanie @ Happy Being Healthy recently posted…#DontLetTheProduceDie + a Fun Run with the Baby
I used to struggle with weight gain during training cycles until I finished nursing my 4th child. Once my hormones FINALLY reset themselves & I upped my mileage I started dropping weight like crazy. Now I struggle to keep weight on. (Probably because I’m averaging 200-250 miles a month plus cross training.) It’s such a struggle to find a healthy balance sometimes!
Aimee recently posted…Runners Love Yoga presents: Baddha Konasona / Bound Angle Pose – GUEST POST
I have found that there are very few foods that you can’t put on top of mixed greens. Even for breakfast 🙂
jill conyers recently posted…NASM Study Tips. Tea Tab Wisdom. Spiralized.
I have definitely put on some fluff after the NYC MArathon. I love your tips for weight loss, I am trying to eat more whole, natural food.
Toni recently posted…Noodles & Company VIP Tasting #NoodlesWestbury
This is one of the things that made me come to the conclusion that I don’t really care for distance running. I am just too hungry all the time and gain some weight. ARGGGHHH!
Elle recently posted…5 Ways to Have More Fun With Your Workouts
It has been proven that hard exercise does make you eat more. I guess you have to be careful and start counting calories and find a caloric threshold for your metabolism especially when in training. #wowlinkup
The Frugal Exerciser recently posted…Workout Wednesday – WOW! #70
Yup, I can relate too! It’s weird how hard it is to keep my weight in check while training for distance races. And then taper comes along, omg, the taper and the eating. It’s awful. But I think #1 tip is to drink a lot of water!