Good morning guys! It’s Monday, a beautiful start of the week and I hope you guys are having an awesome day. Today I want to give you my friends some tips and tricks on how to eat clean and lose weight when training for a marathon. First of all, I want to tell you that you need to change your mindset, maybe you have a couple extra pounds or a little overweight, it doesn’t matter, the key to achieving your goals is to believe you can do it when you start hesitating it’s when you start to lose. Believe you can achieve it and you will do it, be confident. When you start your plan you need to calculate how many calories you need. Normally a guy like me, approximately 6 feet tall needs to consume 2100 to 2450 calories each day to maintain a weight of 160 pounds, just to give you an example so you have an idea. There’s a lot of calories chart but you guys can take a look at the one below to have a reference.
One important thing to do is to reduce the total calorie intake, there’s two ways to do this, eating fewer portions or burning calories through exercise. Every runner is different so what works for me maybe doesn’t necessary needs to work for you, test and modify through the way. Set realistic goals. How much weight do you want to lose? How many miles are you going to run every week? How many calories do you need? These are important questions you need to ask yourself in order to achieve the desired goal. It could be a little difficult sometimes because when you run a lot all you want to do is eat. Running a lot will make you hungry and tired. What the people do after they run? They lay on the couch and eat which will cause weight gain. The key is to balance your activity level with your food intake.
Focus the training on the fat burning zone which is the 60-80% of your max heart rate. In this range, your body will use the fat for energy. However not all your training should be done in the fat burning zone, as well you need to incorporate high-intensity training, this type of training will use carbohydrate for fuel and you will get a metabolic boost from this high-intensity training that will last through the day. Achieving this type of goals and completing the daily miles goal will take mental endurance, a lot of discipline and focus. It’s much easier to sit on the couch to eat and watch a movie than going out to crush your goals, but the payoff will be worth it.
There’s a lot of ideas and paths you can take to better your diet. You can go paleo, vegan or gluten-free for example. But whatever you choose the main path is to balance the calories you eat with the calories you burn. At least for me, low carb diet is not a good idea for a runner, because you are burning a lot of calories and in a result, you need to refuel yourself.
Make sure you include on your grocery list:
1. Almonds – Eat a small handful of almonds at least three to five times per week, it’s an excellent source of vitamin E. You can add them to your salad, pasta, use as a topping and for the cereal. As well can be combined with fruits.
2. Eggs – Egg protein is the most complete food protein, contains important amino acids for your hard-working muscles necessary for recovery.
3. Sweet potatoes – A rich source of vitamin C, potassium and iron. You can eat them baked, boiled or microwaved.
4. Whole Grain Cereal protein – Look for a whole grain cereal that offers at least 5 grams of fiber and at least 8 grams of protein.
5. Oranges – Help to prevent the soreness after those killer workouts. Supply 100 percent of the DV for the antioxidant vitamin C.
6. Canned black beans – Rich in vitamin B that have an important role in heart health and circulation.
7. Salmon – A good source of high-quality protein, about 30 grams in a 4oz serving. One of the best sources for omega-3 fats.
8. Whole grain bread – Runners need 3 to 6 ounce serving of whole grain per day of 100% whole grain bread.
9. Stir-Fry vegetables – eating a combination of vegetables will help to minimize muscle soreness after hard interval workouts.
On the training, make sure you are doing your short runs, middle runs or long runs based on your training scheduled. If you don’t know how to plan the training you can use a smartwatch that provides coaching and this will help you out to get to reach your goal. Remember to run at a comfortable pace and improving it eventually when you start creating stamina and strength. You can run 3 days a week, for example, Tuesday, Thursday and Saturday. On the chart below you can have an idea of how many miles run per day in a 12-week training schedule.
First 12 weeks to condition the body
Week 1: run 3, 3, 3
Week 2: run 3, 3, 3
Week 3: run 3, 3, 4
Week 4: run 3, 3, 4
Week 5: run 3, 3, 5
Week 6: run 3, 3, 5
Week 7: run 3, 4, 6
Week 8: run 3, 4, 6
Week 9: run 3, 4, 7
Week 10: run 3, 4, 7
Week 11: run 3, 4, 8
Week 12: run 3, 4, 8
Second 12 weeks after conditioning your body
Week 1: run 3, 4, 9
Week 2: run 3, 6, 10
Week 3: run 3, 6, 12
Week 4: run 3, 6, 14
Week 5: run 4, 8, 16
Week 6: run 4, 8, 18
Week 7: run 4, 8, 8
Week 8: run 3, 10, 16
Week 9: run 3, 10, 18
Week 10: run 4, 10, 20
Week 11: run 3, 8, 10
Week 12: run 3, 6, race (6 on Wed, no cross-train)
With all these tips and tricks on how to eat, train and perform you guys will be able to run your marathon and at the same time lose your desired weight. Remember to stay focused, eat clean and complete all the tasks, this will get you to achieve your marathon goals. Thanks for reading and have a beautiful day.