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AQUAPOWERS's Photo AQUAPOWERS SparkPoints: (0)
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8/25/10 9:27 P

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I'm trying Ensure as a recovery drink for my long runs. I've only had it once so far. It's too early to report if I think it's effective or not.

CAITLINANN10's Photo CAITLINANN10 Posts: 984
2/26/10 6:01 P

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I've just finished reading some of these posts, and they're all helpful. Thanks!

 current weight: 184.4 
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BIGLOSER4's Photo BIGLOSER4 Posts: 3,002
2/24/10 9:55 P

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As for the slow-down in weight loss when doing long funs... I find that when my body starts to stock-pile fluids and glycogen to fuel the long runs, I add weight... that doesn't mean I'm not burning-off fat though! As soon as I start to taper back to a more normal weekly mileage, my muscles release the glycogen and I lose weight fast.

"Fall seven times, get up eight." - Japanese Proverb

Sandra


 current weight: 165.0 
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NEWNARAYAN's Photo NEWNARAYAN SparkPoints: (0)
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2/21/10 1:55 P

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thanks so much. i use a heart rate monitor to track calories burned so i will be able to calculate my appropriate calorie intake. sounds like i'm on the right track.

thanks for the replies!

MBSHAZZER's Photo MBSHAZZER Posts: 18,605
2/20/10 3:26 P

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I do what GEOGIRL does as well - I'm probably a little over on low exercise days, just right on regular exercise days and under on long run days, but for the week, I'm on track. I even lost weight while training for my marathon!

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


GEOGIRL Posts: 3,745
2/20/10 3:23 P

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Hi :) Thanks for sharing the article!

I've always heard that you don't really need to up your intake drastically on long run days, try to balance your calories out through the week so you don't need to drastically up them on your long run day. I've always tracked my calories burned total on Spark and its given me a range between 1280 and 1680, I eat mid to high range throughout most of the week and then on my long run day I do eat a bit more (perhaps 1700-1800) but thats not a drastic change. Over the course of the week my calorie intake averages (including my slightly higher long run day) out below my high end calorie limit.

I've been following this way of eating for quite some time and I still lose while training, my weight loss slows down but it still happens and I totally see a difference in my measurements.

Experiment with what works for you, if you eat more on long run days just make sure they are quality/healthy calories!

Edited by: GEOGIRL at: 2/20/2010 (15:24)
Smiling just makes everyones day better :)

MBSHAZZER's Photo MBSHAZZER Posts: 18,605
2/20/10 3:20 P

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Hi there - It can be difficult, but not impossible to lose weight while running longer distances.

It's helpful to understand first how many calories you are burning on your run. Generally, the burn is 0.625 calories per pound of body weight, per mile. So, at 144 pounds, you are burning about 90 calories per mile, or 900 calories on a 10 mile run.

If your base BMR to maintain your weight is 1500 calories for example (I can't remember what you wrote on your original post), then theoretically, you could eat 2400 calories (1500 + 900) to stay in "stasis", not gaining or losing. If you wanted to create a 500 calorie deficit, you would increase your calories to 1900 from your usual 1500.

This topic came up on another thread - basically people have problems with weight gain while distance training because they overestimate the calorie burn and feel like they can eat anything. As long as you keep your increased calories in check, you should have no problem continuing to lose weight.

Hope that helps; maybe someone with more knowledge about this topic can shed more light.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


NEWNARAYAN's Photo NEWNARAYAN SparkPoints: (0)
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2/20/10 12:15 P

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I just found this article, I found it helpful. Wanted to post it because it was pretty helpful:

http://running.about.com/od/runningandwe
ightloss/f/weightgain.htm

NEWNARAYAN's Photo NEWNARAYAN SparkPoints: (0)
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2/20/10 12:05 P

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Hi,

I was hoping someone might be able to help me understand how many calories I should be taking in on days where runs are longer, for example 10 plus miles.

My average calorie range for reg. days is 1300-1600.

On long runs I am burning over 1000 calories, ex.1106 yesterday on my 10 mile run. I ate approx 1950 calories. I am still in weight loss mode so I was trying to still create a deficit. Is this too much? Too little? I was trying to not eat 3000 calories because I felt like I could have easily! I have read in a number of places that you can't really lose much weight while training but I guess I'm still trying to lose a little.

Any info? Thanks!!

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