My running history is under a year, so I don't have any personal experience to speak from. However, I started my latest long distance training cycle in November. I have added 3.5 lbs during that time. So, I don't have anything specific to offer in terms of "what worked for me".
But, I do follow certain protocols in search of a best practice fueling strategy. First, I don't typically fuel for short runs (under an hour) but target x grams of carbs per hour for longer runs.
2nd, I try and ingest 50% of the calories burned in a workout within 30 minutes, typically in the 1st 5 minutes post run (in the car before driving home). This post recovery targets a 4:1 carbs to protein ratio (typically a drink containing this ratio).
Since my workweek running is done at night, I like to eat dinner right after showering post run.
The range of calories from 1200 to 2300 could be ok, but it depends on what days. I try and target x calories on non workout days and ramp up from there, based on the duration of the workout (e.g. more calories expended). In general theory, I would target the 1200 (or rather the low end of the range) on non workout days and reach my high end (e.g. 2300) on my long run day. But 2300 (for a smaller frame than mine) would probably need to be a true long run and not just a "medium" long run of, say 11 miles.
My goal is to optimize fueling for energy during a training cycle. I believe I need to leave the weight loss for time periods of base building. If you can lose the weight during an off season, you'll speed up from a pure physics standpoint, irrespective of any form related issues.
| Body Fat %: 17.0