Having a healthy body composition will allow you to be more efficient when you run a marathon, as you won't have to carry as much weight over the 26.2 miles. Losing weight requires that you burn more calories than you consume over a set period of time, so you can lose weight for a marathon by incorporating a healthy eating routine and calculating calorie burn needs in a marathon training plan. Each 3,500-calorie deficit you create will equal a pound of fat loss.
Step 1
Purchase a quality and appropriate pair of running shoes. You will be running a significant number of miles while you prepare for your upcoming marathon, and ensuring you're wearing the appropriate type of shoes for the way you run will better support your joints.
Step 2
Use a scale to determine your current body weight. Record this number. Weigh yourself on the same day every week, and record each value so that you can monitor your progress.
Step 3
Follow a progressive marathon training program. According to MayoClinic.com, running is the most efficient exercise activity for burning calories. A 160 lb. person will burn about 986 calories for every 60 minutes he runs at 8 mph. A marathon training plan typically lasts about 18 weeks and will begin with shorter distances, progressively increasing their length until the date of your marathon.
Step 4
Determine the number of calories you should consume per day. An online calorie calculator, such as the one at mayoclinic.com/health/calorie-calculator/NU00598, will estimate the number of calories you burn per day based on your current body weight and typical activity level. To lose weight, you must consume fewer calories than that value. A healthy daily cut in calories is 250 to 500 from the number you typically burn.
Step 5
Adjust your nutritional habits to consume the appropriate number of calories by eating primarily fruits, vegetables and whole grains, which are lower in calories, yet still provide your body with the nutrients it needs.
Step 6
Drink a significant amount of water. Your water intake is essential to keep your body properly hydrated, as you will be using a lot of your fluids during your frequent runs. Water will keep your fluid levels high and not add to your calorie intake.
Step 7
Find an 18-week marathon training plan. Running 26.2 miles requires proper preparation and training. Most plans will have you run 4 to 5 days per week.
Tips and Warnings
- Have a realistic idea of how much weight you can lose during the 18-week period prior to a marathon. By limiting your calorie intake and participating in your training runs, you can create a 3,500- to 7,000-calorie deficit if you burn 500 to 1,000 calories more than you consume daily, which the American Council on Exercise says means you can lose about 1 to 2 lbs. of body fat per week. This will equate to 18 to 36 lbs. in the 18-week period, though this value can vary among individuals.
- Do not limit your daily caloric intake beyond 250 to 500 calories, as calories are used to properly fuel not only your muscles when you run, but also important organs such as your brain.
Things You'll Need
- Running shoes
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