Running a marathon not only requires you to complete 26.2 miles during the race, but it takes months of consistent training. Running is the most efficient exercise to burn calories and facilitates weight-loss efforts. Therefore, training for a marathon to lose weight can be an effective technique to lose weight. To lose a pound of fat, you must create a deficit of 3,500 calories by burning more than you consume, and according to Mayo Clinic, a 160 lb. person burns about 986 calories for every hour she runs.
Step 1
Begin training 18 weeks before your race day. Purchase a calendar and write out your training program. Fitting in regular runs will require you to sacrifice other obligations and to rearrange your schedule at times.
Step 2
Train five days per week, resting on Mondays and Fridays, as suggested by marathon training expert Hal Higdon. Tuesdays and Thursdays will be short runs, ranging from three to five miles by adding a single mile to the distance total every six weeks. Wednesdays will be middle-range distance runs, ranging from three to 10 miles, increasing in a mile every two weeks. Complete one long run on the weekends, which will range from six to 20 miles, progressively increasing every week. Longer distance runs should be completed one day per week, and Saturday or Sunday will allow you more time to get these runs in.
Step 3
Cross train on Sundays. It's important to mix up other exercise modes within your running program to prevent you from overtraining. Swim, rollerblade or ride a bike or an elliptical machine for 30 minutes. This will improve your running performance and also increase the total amount of calories you burn throughout the week.
Step 4
Start tapering your training off two weeks before the race. Your running distances should significantly decrease during the final 14 days of training so that your muscles are adequately rested for the race.
Step 5
Eat a small meal consisting of carbohydrates and protein immediately after your runs. After you're finished, your body absorbs nutrients and fluids more effectively. Eating within 30 minutes of finishing your runs will increase your recovery time.
Step 6
Calculate how many calories you should eat every day. First, calculate how many calories would cause you to maintain your weight by using an online calculator, such as the one provided by Mayo Clinic. Then, estimate how many calories you burn during your run by using an exercise calorie chart and add that total to the amount that would cause you to maintain weight. Finally, subtract 500 from that value so that you're ultimately burning more calories than you consume every day and will lose weight.
Step 7
Monitor your calorie intake. If you're trying to lose weight, you want to ensure that you're providing your body with enough energy to complete your runs but without any excess. Eat close to the amount that you calculated to lose weight.
Step 8
Stay hydrated. Drink water regularly. Water is not only important to keep your body temperature at safe levels when you're running, but it's essential to your body being able to transport oxygen, energy and nutrients. Your running performance will be adversely affected if you don't remain properly hydrated.
Tips and Warnings
- Purchase a quality pair of running shoes, and be prepared to buy a second pair during training. You will be putting significant miles on your shoes. Most running stores will analyze your running gait for free and suggest the appropriate shoes personally for you.
- It's not uncommon for some to increase their body weight during their marathon training. Your body requires significantly more calories to fuel your tissues during long-distance runs, but be sure to monitor your intake. You will feel hungrier when training for a marathon, so be careful not to eat too many calories.
Things You'll Need
- Running shoes
- Watch timer
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