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OT Runners: Nutrition/Mileage Question
Posted on 2/10/14 at 8:27 pm
Posted on 2/10/14 at 8:27 pm
At what point does one not watch what they eat so closely or count calories? I'm at 25 miles per week and have maintained my weight really well eating just about anything at anytime of the day.
I felt lightheaded and had no energy when I was at 1800-2000 calories and counting. Can one still lose weight while eating whatever or should one boost their mileage to 35+ per week?
I felt lightheaded and had no energy when I was at 1800-2000 calories and counting. Can one still lose weight while eating whatever or should one boost their mileage to 35+ per week?
8
Posted on 2/10/14 at 8:38 pm to Paul Allen
Marathon daily
Posted on 2/10/14 at 8:40 pm to Paul Allen
Having muscle is what burns calories most efficiently. That being said, if your mileage is that high (relatively), you shouldn't be working out or cross training more than twice a week.
In general though, you should watch what you eat anyway. I'm not a food nazi like a couple of friends I have, but I make a conscious decision to not eat too much fried stuff.
In general though, you should watch what you eat anyway. I'm not a food nazi like a couple of friends I have, but I make a conscious decision to not eat too much fried stuff.
This post was edited on 2/10/14 at 8:41 pm
Posted on 2/10/14 at 8:40 pm to Beauregard96
Does a half count? Or does it have to be a full?
Posted on 2/10/14 at 8:40 pm to Paul Allen
I don't think 25 miles a week is enough to justify eating more than normal.
Posted on 2/10/14 at 8:41 pm to ell_13
I agree with you. I'm not eating junk like fast food and fried foods. I'm eating a lot of nuts, rice, meat and pasta. I guess "clean" calories just a lot of them.
Posted on 2/10/14 at 8:42 pm to Paul Allen
It depends what you want. If it's just losing weight, then keep the calorie deficits going.
If you just watch what you eat though, you're going to have a lot more energy on your runs and can more easily increase the pace over time without burning out. No need to increase mileage at that point.
If you just watch what you eat though, you're going to have a lot more energy on your runs and can more easily increase the pace over time without burning out. No need to increase mileage at that point.
Posted on 2/10/14 at 8:46 pm to whistlindixie
quote:
If you just watch what you eat though, you're going to have a lot more energy on your runs and can more easily increase the pace over time without burning out. No need to increase mileage at that point.
What are the energy foods?
Posted on 2/10/14 at 8:46 pm to Paul Allen
If you're looking to lose weight, 2400-2600 calories a day at 25 miles a week should do it. But like I said, it helps with burning and metabolism if you keep/gain your muscle too with a workout or two a week
This post was edited on 2/10/14 at 8:47 pm
Posted on 2/10/14 at 8:46 pm to Salmon
quote:
I don't think 25 miles a week is enough to justify eating more than normal.
+1. I'd say you need to get into around 35 miles a week.
Posted on 2/10/14 at 8:51 pm to Salmon
30 or more?
Posted on 2/10/14 at 8:54 pm to Paul Allen
Im a college distance runner and only watch what i eat leading up to big meets. 
for real though just whatever feels comfortable for you. it varies from person to person.
ETA: I do get 60+ miles a week though
for real though just whatever feels comfortable for you. it varies from person to person.
ETA: I do get 60+ miles a week though
This post was edited on 2/10/14 at 8:55 pm
Posted on 2/10/14 at 9:00 pm to Pedro
Wow that's a lot!
What advice would you give me when I start a 3-4 mile run. Should I run slow then build up speed or just stay at my 8:40 per mile pace for the entire run?
What advice would you give me when I start a 3-4 mile run. Should I run slow then build up speed or just stay at my 8:40 per mile pace for the entire run?
Posted on 2/10/14 at 9:02 pm to Paul Allen
quote:
I felt lightheaded and had no energy when I was at 1800-2000 calories and counting. Can one still lose weight while eating whatever or should one boost their mileage to 35+ per week?
As you increase your mileage, your going to increase your hunger. A condition some call "runger". So if you don't eat enough at your higher mileage, you're going to be right back to the lightheaded, low energy feelings you had before when on a calorie deficit at the lower mileage.
Posted on 2/10/14 at 9:04 pm to TigerFanInSoCal
quote:
As you increase your mileage, your going to increase your hunger. A condition some call "runger". So if you don't eat enough at your higher mileage, you're going to be right back to the lightheaded, low energy feelings you had before when on a calorie deficit at the lower mileage.
So at what point? Every 5 miles per week?
This post was edited on 2/10/14 at 9:05 pm
Posted on 2/10/14 at 9:07 pm to Paul Allen
There's no energy foods per se. It's different from person to person. Dairy kills me on long runs, so I avoid it a couple days before my long runs. That's more my own dairy intolerance to blame and is far from universal. It's all trial and error. Just make mental notes.
I will say whatever amount of fruits and vegetables you're eating, double it. Especially vegetables, you can reduce a lot of your daily calories without noticeable difference in your energy level.
I will say whatever amount of fruits and vegetables you're eating, double it. Especially vegetables, you can reduce a lot of your daily calories without noticeable difference in your energy level.
Posted on 2/10/14 at 9:08 pm to Paul Allen
Personally, I've had success running approx. 30 mpw while on a calorie deficit and losing weight. When I increase beyond that, I begin to feel "sluggish" and my running suffers, recovery slows, etc. So when I'm training for a race, and my running performance becomes more important than weight loss, I make sure to eat as close to "maintenance" as possible.
Posted on 2/10/14 at 9:08 pm to Paul Allen
I find its easier if youre running negative splits (8:50 mile, 8:40 mile, 8:30 mile... or something along those lines) than trying to fight to keep a certain pace. it really helps with your confidence as the run progresses and keeps you interested if you see youre doing better (as long as youre progressing at a realistic pace and not something crazy like 30 seconds per mile).
Posted on 2/10/14 at 9:26 pm to Pedro
Thanks. I'll have to try that
Posted on 2/11/14 at 7:21 am to Paul Allen
Morning crew bump
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