Low Calorie Diets For Running

Many people take up running in hopes of dropping a few pounds. Without dietary changes, however, the increased activity may cause you to take in more calories than you burned in your running workouts. Runners need adequate nutrition and fuel to complete quality workouts, so fad diets or quick-weight loss programs that eliminate entire food groups will leave you lacking the foundation you need.

Calorie Intake

The average person running about 20 to 25 miles per week needs about 2,500 calories per day -- depending on age, size and gender -- to maintain their weight and workout load. To lose 1 to 2 lbs. per week, you need to subtract 500 to 1,000 from your maintenance calorie needs. For a runner, aim to consume at least 1,500 calories per day when you are trying to lose weight. If you find this leaves you without energy for your workouts or causes you to lose weight at a rate faster than 2 lbs. per week, then gradually add 200 or more calories per day until your weight loss levels out and your energy levels restore.

Training Day

A day in which you complete an hour-long run requires you to take in at least 2,000 calories. You also have to account for your workout foods in the day's meal plan. Begin with a breakfast consisting of 1 1/2 cups of oatmeal cooked in water with 1 cup of skim milk and 1/2 cup of blueberries. Before and during training, consume 16 oz. of a sports drink, and possibly an energy gel or 100-calories worth of energy chews, if your run is especially challenging. At lunch, make a chicken salad sandwich with 3 oz. of roasted chicken breast, 1 tbsp. of light mayonnaise and 1/4 cup of chopped celery on two slices of whole-wheat bread. Eat 12 baby carrots and 1 cup of cantaloupe cubes on the side. For dinner, boil 2 oz. of dry whole-wheat bow-tie pasta and sauté in 1 tbsp. olive oil with minced garlic, 1/2 cup of cubed eggplant, 1/2 cup of sliced mushrooms and one chopped tomato. Top with 1 oz. soft goat cheese. On the side have a whole-wheat roll and a sald made with baby spinach, grape tomatoes and low-fat dressing. In the evening, mix together 1/2 cup of low-fat cottage cheese with 1 cup of grapes and 1 oz. of chopped walnuts.

Cross Training Day

Cross training is essential for runners. Doing an activity such as swimming, biking or weight training helps build muscles neglected during runs, making the whole body stronger. It also helps rest overworked muscles while still allowing you to burn calories. A 2,000 calorie diet for a cross-training day might begin with a cup of multigrain cereal that is low in sugar and high in fiber with 1 cup skim milk and 1 banana. At lunch, have two cups of homemade chicken noodle soup, made with whole wheat egg noodles, chicken broth, 3 oz. of roasted chicken, 1/2 cup of sliced carrots, 1/2 cup of sliced celery and 1 cup spinach leaves. Have a whole-grain roll and a piece of fruit on the side. For dinner, have 4 oz. of flank steak with a small baked potato, a tossed romaine salad with low-fat, low-calorie dressing and 1 cup of 100 percent fruit juice. For snacks, have a whole-wheat English muffin topped with 2 tbsp. of peanut butter and 8 oz. of non-fat, plain yogurt with 1 oz. of almonds and 1/4 cup of raisins.

Rest Day

On a rest day, you might need slightly fewer calories since you won't be fueling for a workout. Aim for about 1,800 calories and start with a whole-wheat bagel topped with 1 tbsp. of light cream cheese, 1/2 of a grapefruit and 1 cup of skim milk. At lunch, use 2 oz. of ham to make a sandwich on whole wheat bread with 1 oz. of swiss cheese and a sliced tomato. Have 2 cups of tomato soup on the side. In the afternoon, make a snack from 8 oz. of nonfat yogurt, 1 oz. of cashews and 1 cup of sliced strawberries. At dinner, make a frittata by sautéing 1 cup of thinly sliced zucchini with 1/4 cup of sliced onion in 2 tsp. olive oil. Add two whole eggs beaten with two egg whites and pop into a 350 degree F oven. Cook for about 10 minutes and eat with a slice of bran bread and a large green salad topped with low-fat dressing. After dinner, have an all-fruit ice pop or 8 oz. of orange juice.