Avoid foods that trigger hunger in the first place. (I'm sure I don't have to spell these out.) This includes (pre-run) carb loading and (during run) gels. For the distances you describe, you don't need either. (You don't need gels to get through a HM if you're properly trained. I know many HM runners take them but that doesn't mean they're good for you.)
It is certainly possible to lose weight while training for a HM. You'll be burning fat like crazy IF you use any traditional HM training program (which includes long-slow-distance runs to teach your body to burn fat) and control your intake. However, you may also be adding on muscle (esp from strength training) so absolute weight loss is not necessarily a good goal.
When you get to the higher mileage I definately recommend the chews or snacks while running. I like the gatorade sport chews....easy to eat and take with you and thye have them at kroger or local grocery stores. After your long walks it it just important to pay attention to what you are eating. My first 1/2 marathon I trained for I gained wt but I walked by the local donut shop and would stop for a donut.....not a good choice. Greek yogurt, fruit, chocolate milk. MIxture of protein and good carbs (whole grains)will help you feel fuller longer. Good luck and have fun!!
Pounds lost: 5.0
Fitness Minutes: (16,206) Posts: 276 10/10/13 8:53 P
When you start running longer distances, look into a gel and/or electrolyte mix to add to water to help you fuel during your run. That helps with post-hunger cravings, too. I find I need 2 for a HM (every 45 min I take a gel). There are a few out there that are all natural, made with things like dates, etc.
March Minutes: 689
Fitness Minutes: (412) Posts: 12 8/13/12 5:06 P
Be aware and track. I give myself 100 calories for each mile I run. I also find if I eat immediately afterwards, good protein things then I'm not starving for the next few days. If I don't eat right after then I'm ravenous for days after my longer runs. My favorite easy thing to fix is a glass of ovaltine. Since I'm clearly exhausted after all that going going going. It has lots of vitamins and protein and milk has its own sugar which we need after a run. Today I ran 8 miles, had my glass of ovaltine right after, half a pork chop because I was too full from the milk and after my shower I ate a salad, nothing crazy on it all veggies a little cheese and dressing fat free Catalina.
HAve fun with your running and don't worry about wanting to eat after a long run. But be aware of what and how much you are eating. Filling foods like fruits and proteins are good post race, as they will give you what your body wants.
Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi
While I am not a Registered Dietitian or Nutritionist, therefore I am not in a position to offer specific dietary recommendation, outside the standards recommended by RDs and dietitian. I would not recommend following any program that short-changes your carbohydrate intake. Carbs are a runners primary source of fuel, along with stored fats. Severely restrictng carbs can be a disaster in the making.
It's OK to eat after your run. Having a food source of carbs and protein within an hour of your run may help--something like fruit and greek yogurt or a banana and peanut butter. It's even OK to rest. As your body acclimates to running longer distances, you may notice that you do not get as tired nor will you need to refuel as often. But allow time for your body to adapt and do not sale yourself short on eating a balanced diet that includes a healthy balance in all macro-nutrients.
Megan, after having done 3 half-marathons now and having gained a little weight during the training for each I think the only way you can lose weight and increase your performance is to eat low-carb/paleo/primal and train at lower intensity (about 75% of Maxiumum heart rate) to teach your body to fuel primarily with fat, not with carbs. I can now run 10 miles without needing breakfast and without feeling starved after the run. My macronutients are about 70% fat, 20-25% protein, 5-10 % fat, total calories between 2000-2500 calories. I avoid all grains, beans and sugar. Best wishes, Birgit
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Body Fat %: 16.0
Fitness Minutes: (412) Posts: 12 8/10/12 1:09 P
I am running a Half Marathon for a charity called MediCinema that build and run purpose built cinema's inside hospitals. The run is in about 8 weeks and as such I have begun training. As part of training for an edurance run like the Half Marathon I have been encouraged to up the distance of the 1 Long Run I do a week (additional to shorter runs) by 1 mile approximately per week.
Today I ran 8.76km or approx 5.4 miles and as such all day I have wanted to do nothing else but sit down, rest and eat. I was hoping some of you might be able to provide me with some wisdom of how to keep the eating urge down. I understand I need to replenish at least some of the 500+ calories I've burnt but as I'm hoping to loose weight in the porcess of this training how do I keep the craving at bay?
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I am taking the journey to fitness to run The Royal Parks Half Marathon for the Charity MediCinema. Feel free to ask me more!
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