More than 400,000 people completed marathons in 2007, according to MarathonGuide.com, and it seems certain that someone who trains for and runs a marathon -- a 26.2 mile race -- will lose weight in the process. However, it can be surprisingly tricky to shed a few pounds when seriously training for a marathon -- but not impossible.
Obstacles
The biggest obstacle to losing weight while training for a marathon is overestimating the number of calories you can consume during the process. It's quite possible to burn more than 1,000 calories during a typical "long run," which is what marathoners call their weekly runs that can range from 10 to more than 20 miles. However, if you overeat the rest of the day, it can lead to weight gain -- or, at least, stalled weight loss. Focus on your eating patterns after a run, refueling first with a meal of protein and complex carbohydrates, and then eating a normal amount of calories throughout the rest of the day.
What to Eat
A healthy nutrition plan while training for a marathon starts with proper fuel for your run. Eat approximately 300 to 500 calories before the run, such as a granola bar or English muffin. While you are running, stay energized with an additional 200 calories for every hour of exercise. Many runners use sports drinks or energy gels for convenience, but you can also eat real food such as dried fruit or candies. Follow up the run with a mixture of protein and carbs immediately after, and then eat a hearty lunch, consisting of nutritious foods, such as lean protein, complex carbohydrates and plenty of vegetables. The rest of the day, eat light.
Losing Weight
If you have put on weight while training for a marathon, take small steps to get that weight off. Losing weight during training can be difficult, because cutting back too much on calories can mean sacrificing energy during your runs. Sports nutritionist Nancy Clark suggests "chipping away at the end of your day," which means finding ways to cut 100 calories throughout the day, and then eating lightly at the end of the day.
Muscle Gain
Keep in mind that not all weight gain is created equal. The strongest muscles in the legs, the quadriceps and hamstrings, are essential to marathon training, and they will increase in size as you increase your mileage. A pound of muscle is denser than a pound of fat, so while your body will look leaner and more toned, the scale will show a higher number. Determine if you need to lose weight by the way you feel and how your clothes fit.
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