A runner needs to replace glycogen stores soon after a long run in which many calories are burned. So, within 1/2 hour after running eat 200-300 calories and then again 2 hours later another 200 calories. This will replace the needed glycogen.
Note: As a runner's body is capable of storing more and more glycogen this appears as if your weight is more as glycogen needs water in order to be stored.
If a runner burns 1000 calories this extra 500 a day will not be an issue.
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How often do you do them would effect if you want to do this or not (but you can make it a temporary change). But what I would suggest is add the calories burned on the long run to everything else you plan to do in a week, put that in as your "burn goal" in your "my fitness" options (going to edit on either the strength training or on the cardio, then scrolling to the bottom of that options page). Save that, then go to your "my nutrition" to see what the range is. It's balanced out per day, not all extra on one day for the running, but it could give you a better idea of what to be eating for the long run days. Once you have that new range, you can either leave it (if you have a long run once per week), or change it back and just keep those numbers stored somewhere for long run days.
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when I train for marathon and I get to long runs that need special nutrition attention I start off with 1500 calories (about what it takes to maintian my weight if I was not running) and add about 80 calories for every miles I run.
that worked very well for me, but some people found they gain weight when they add that many calories. I lost around 11 pounds while training for my marathon on that system.
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Going for my first since starting with SP will do over 14 miles today. (that about 1800 for my weight and I am only eating 2200 calories) I have been doing 14 -17 miles on long runs for a while now, but need to understand how many calories should I eat before /after so as not to go into starvation mode. I go into starvation mode very easily; however, I also gain weight easily so I walk a fine line between eating too much to lose weight and eating to little to lose weight.
Thanks in advance.
Edited by: HENRYSC at: 2/12/2011 (08:34)
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