Running a marathon is a remarkable achievement, and preparing for it is equally commendable. Even the most experienced professionals acknowledge its difficulty.
The process becomes more intricate when aiming to achieve a particular weight during your preparations. It is necessary to attain a specific range to safely cover long distances. However, taking everything else into account, it is possible to exceed this range easily.
Thankfully, accomplishing that is not difficult at all. A few useful tips are available to assist you in achieving both your weight and marathon objectives simultaneously. Within this article, you will discover advice on effectively reducing weight while training for a marathon. These recommendations can position you for triumph on your marathon adventure.
How to lose weight while marathon training
It is possible to lose weight while training to run a marathon, but it is difficult. Essentially, you have two conflicting goals: one encourages you to eat more, while the other encourages you to eat less. If you choose to tackle both challenges simultaneously, you will require a solid strategy to succeed.
Here are some suggestions to help you eat well, train smart, and perform at your peak during training.
Prioritize
It is possible to work towards both your weight loss goal and marathon goal at the same time, but it is advisable to prioritize one. You should determine whether losing weight is the top priority or completing the marathon is the utmost importance.
Depending on your weight and health status, the decision made could be influenced. For instance, those who are overweight or obese may find that shedding pounds can enhance their marathon performance in terms of comfort and efficiency. Additionally, weight loss might aid in injury prevention.
If one’s goal is to lose weight, it would be prudent to prioritize that. Should training hinder the achievement of weight loss objectives, it would be advisable to delay participating in the marathon and focus on attaining a healthy weight beforehand.
If you are feeling heavier than your preferred weight, but not technically classified as overweight, engaging in running could potentially enhance your body’s level of comfort. By focusing on what your body is capable of as opposed to its appearance, you may develop a newfound appreciation for it. This increase in self-assurance could serve as a driving force to assist you in accomplishing your desired weight loss objectives.
If weight loss interferes with your running goals, it would be wise to prioritize marathon training. Postpone weight loss until after the marathon, as you may realize that it is unnecessary.
Meet your macros
When going through training, it is important to ensure a well-balanced nutrition. It is advisable to steer clear of diets that completely remove or greatly limit a specific food group, particularly carbohydrates. The most suitable nutritional plan for training and performance will depend on the level of intensity involved.
To maintain liver and muscle glycogen stores, a person who exercises intensely for 2-3 hours per day, 5 to 6 times per week, should consume 5 to 8 grams of carbohydrates per kilogram of body weight per day or 250 to 1200 grams per day.
To maintain an intense level of exercise, an athlete should exercise for 3 to 6 hours per day in 1 to 2 daily workouts. This should be done for 5 to 6 days per week. In order to meet the energy requirements, they should consume 8 to 10 grams of carbohydrates per kilogram of weight per day. This amounts to approximately 400 to 1,500 grams of carbohydrates per day.
When it comes to protein, it is suggested to consume 1.4 to 1.8 grams of protein per kilogram of body weight. As for the remaining calories, they should come from fat.
Choose quality carbs
Opting for high-quality carbohydrates is beneficial for both fueling your runs and facilitating weight loss. It is advised to steer clear of refined grains and processed foods. Consuming foods with added sugars, excess sodium, and saturated fat, commonly known as empty calorie foods, can hinder your training and performance objectives.
When considering your carbohydrate intake, it is advisable to prioritize whole grains, fruits, and vegetables as they are both nourishing and satisfying. These foods not only provide energy but also contain vital vitamins and minerals. Nonetheless, it is important to remember that for the period just before and during your long runs, it is preferable to consume easily digestible carbohydrates to avoid any discomfort in the stomach.
Time your food intake
If you’re a runner who prefers to exercise in the evening and tend to eat late at night, you may want to think about shifting your main meal to the middle of the day. This way, by consuming the majority of your calories during the afternoon, you can satisfy your hunger with nutritious foods and provide your body with sufficient energy for your workout.
You can enhance your food timing by utilizing meal prep techniques. Prepare nutritious snacks for before and after your run once weekly and ensure they are readily available when needed. Plan your meals in advance and pre-cook as much as possible to avoid the temptation of getting fast food when hunger strikes.
Incorporate strength training
In order to prevent quick physical and mental exhaustion, it is advised to reserve a few days each week solely for strength training instead of running daily.
Engaging in bodyweight exercises or weight training can decrease the likelihood of running injuries. Moreover, it is less likely to stimulate hunger as much as running does. Most significantly, strength training promotes muscle growth, which in turn aids in burning more calories even when at rest.
Adjust your macronutrient ratio
During marathon training, it is crucial to have dedication, focus, and perform numerous calculations. One significant aspect is modifying your macronutrient ratio in order to shed pounds.
Consuming the appropriate macronutrients (carbohydrates, proteins, and fats) is crucial in order to achieve your calorie objectives without compromising your training or performance on race day. The specific kind and quantity you intake each day play a vital role in determining whether you successfully reach your desired weight.
However, what is the method to accomplish this task step by step?
To understand your current ratios between carbs, proteins, and fats, begin by tracking your food intake for at least two weeks. After obtaining this data, modify the proportions to meet the calorie goals necessary for achieving your desired weight. It is important to ensure an adequate consumption of complex carbohydrates as they provide sustained energy during long runs, while simultaneously reducing the intake of calories from fats.
If you desire more technology-oriented outcomes, it is advisable to consult with an expert regarding red light therapy for the purpose of weight loss. This technique involves the usage of light rays that naturally penetrate deep into tissues, thereby expediting cellular activities, such as metabolism. However, it is recommended to seek a medical professional’s advice before experimenting with this method.
Incorporate interval training and HIIT
If you are committed to losing weight during marathon training, it is important to consider including interval training and HIIT on your list. These methods can maximize the effectiveness of your workout by adjusting the intensity of each session.
Interval training consists of switching between exercises of varying intensity levels, enabling individuals to train for long durations without experiencing extreme fatigue. HIIT, on the other hand, is a more specific form of interval training where individuals engage in brief, high-intensity bursts that typically last for a minute or less, followed by a small recovery period.
Drink with care
While staying hydrated, losing weight, and performing at your best for marathon training, you may believe that you should only consume water or other low-calorie beverages. However, this belief is not entirely accurate. Proper hydration involves being knowledgeable about the right times and types of drinks that aid performance and weight maintenance.
Here is a brief analysis:
- Water and low-calorie drinks: Staying hydrated while training for a marathon should be on everyone’s priority list. This doesn’t mean you can’t drink anything else to quench your thirst. The key is to focus on these two and take the rest in moderation in moderation.
- Rehydration drinks: These are specially designed to replace lost electrolytes, essential for maintaining optimal performance while reducing the risk of dehydration. Some of them also provide carbohydrates, which can speed up the recovery process after intense exercise sessions.
- Alcoholic beverages: Drinking alcoholic beverages in moderation is not detrimental to losing weight while training for a marathon. It’s important to note that they should always be consumed after runs, not before or during them, due to their dehydrating properties. In addition, alcoholic beverages contain lots of calories, which could increase weight when consumed excessively.
Staying on track involves carefully selecting appropriate kinds of beverages and having a clear understanding of when and how they should be consumed.
Choose whole foods over processed foods
Continuing from a previous point, whole foods are the optimal option for managing weight during marathon training due to their reduced preservatives and additives, as well as their high fiber content which aids in faster satiation.
In contrast, processed food contains added sugar, flour, and fat, resulting in higher calorie content compared to whole foods. Due to these additional ingredients, consuming processed food before running long distances can put stress on your stomach, resulting in digestive issues and fatigue.
Here are a few simple methods to ensure you obtain optimal nutrition from whole foods:
- Eat lean proteins such as chicken or fish for their muscle-building and repair.
- Choose complex carbs such as brown rice or quinoa.
- Load up on fruits and veggies like nuts and apples for vitamins and minerals.
- Replace unhealthy snacks like cookies with healthier options like oats and chia seeds.
- Switch sugary drinks for water or green tea for hydration without extra calories.
By replacing processed foods with whole foods in your diet, you can ensure that you stay energized and hydrated during your training sessions. This will provide your body with essential nutrients, enabling it to perform at its best and aiding in weight loss.
Take vitamin and mineral supplements
In some cases, it may be necessary to add vitamins and minerals to your diet when preparing for a marathon. These nutrients are crucial for maintaining a healthy metabolism and can even assist in curbing the desire for unhealthy snacks and preventing excessive eating.
If you require assistance in meeting your daily requirements, you can seek advice from your doctor regarding recommendations for vitamin and mineral supplements. By adding vitamins and minerals to your diet, you can prevent any nutritional deficiencies that may disrupt your dieting routine.
