Running is a high-intensity workout that provides a good calorie burn for weight loss. When you increase your running intensity and duration to train for a marathon, the weight may not come off as quickly. This is due to the body requiring fuel for running endurance and nutrient replacement after the calorie-burning run. Careful planning and monitoring of your diet and workout regimen will assist with losing weight while training for a marathon.
Diet
Training for a marathon requires five to six workouts each week. This workout regimen results in a large amount of calories being burned. You must fuel your body properly to have enough energy for running endurance during both the short- and long-run workouts. Colorado State University recommends consuming a diet consisting of approximately 40 to 50 percent carbohydrates, 30 percent fat and 15 percent protein. Choose foods that are low in fat and processed sugar to increase your ability to lose weight while training.
Calories Burned
MayoClinic.com reports that a 160-lb. person burns approximately 986 calories running for one hour at a speed of 8 mph. The amount of calories burned in each running session varies based on the duration, speed and weight of the runner. A person following a 1,200-calorie diet for weight loss and training for a marathon will need to increase their calorie consumption to replace lost nutrients and fuel for their body.
Food Choices
A person training for a marathon will benefit from choosing fresh fruits and vegetables as an extra source of calories during training. Eating lean protein, cheese or milk after long runs will provide the body with the nutrients needed to repair muscles. Avoid drinking carbohydrate energy drinks after a short run or cross-training session. These drinks are high in calories and negate the beneficial calorie burn for weight loss during these short workouts.
Considerations
Contact your physician for an appointment to discuss your weight-loss efforts while training for a marathon. You may receive a referral to a nutritionist to help you create an eating plan based on your individual needs. It may help to keep a journal of your calorie intake versus the calories burned from running and cross training. This will help you monitor your diet and make adjustments when the weight stalls while training for a marathon.
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