Calorie needs when training for a half marathon

glam70s

I'm currently training for a half marathon that's in a few weeks. I completed an 11 mile long run last night that took nearly 3 hours (?! man, I'm slow.. So worried I'll come in last place!). My HRM says I burned over 1700 calories.

I've heard you're supposed to net your calorie intake for the day, so if I burn some through exercise I should be eating that much plus my usual 1300 or so. Is that the same when your talking numbers like an extra 1700 calories in a day? It seems like if I don't eat it, that's a nice tidy weight loss amount.

raynes

From what I've read of other people, when their mileage increases, their hunger usually does too.

You should most certainly be eating more on the days you have a long run.  I wouldn't suggest not eating back at least some (or most) of those 1700, because if you don't you're netting a negative amount and that's just no good.  If you don't feel like you can eat all of that amount, maybe try spreading it out to the day before, of and after your long run. 

You need to fuel the machine!  If you don't refill that tank you'll probably find you don't have enough energy to even get your shorter runs done.

jenb1205

I've found when I do high mileage that it might not necessarily be on the day that I complete the long run (especially if it was in the late afternoon/evening) but the next day that I'll feel extreme hunger and need to eat more.

I would make sure to be well fueled before and especially during your long runs.  Are you using GUs or eating an energy bar of some kind?  I have found after about an hour of straight running that I need something to keep me going or else I sputter out.  I'm also a relatively slow runner, it took me over 5 hours to run (no walking, I promise) a marathon last year.  I did take a GU packet to refuel at every hour or about every 6ish miles, without it, I have no idea how I could have finished.  If you are properly fueling during your runs, you should be able to cut your time a little bit and you will definitely not have a 1700 calorie burn because those little packets are a little more than 100 calories each.  Burning through that many calories at once is not a good thing.  Like raynes said, to acheieve performance, you have to keep fueling the machine.

Also, you'll want to make sure you refuel post-long runs.  Chocolate milk is one of the best things to drink after you've rehydrated with water or Gatorade.  Gatorade is also a really good thing to have during your runs because I'm assuming you are sweating a fair amount and need to replace your electrolytes.  Get lots of protein on the day after your long runs, I imagine you'll fell quite a bit more hungry than usual and that is how you'll work your way toward replacing a bit of that huge calorie burn.

and P.S.  My mom is walking a half marathon in November.  There will be tons of people running all around you when you finish, don't worry about coming in last!  Good luck!

mdg0926

I'm training for a half as well and I'm also trying to maintain a steady weight loss. I stick to eating 1500 calories a day, but i tend to eat more the day before my long runs to make sure I'm fueled up and ready to go. And Jen is totally right...a lot of times I'm not even really hungry for most of the day after long runs, but the next day Im ravenous so I plan for that. Lots of low glycemic foods, and low cal snacks every couple hours but still try to keep the calories under 2,000. And I don't know if you've tried the GU's or not, but honey actually works best for me! For some reason all the GU's would always upset my stomach but honey sticks from Sprouts washed down with a little bit of water keep me going. I've been losing about a pound a week...its a fine balance between staying fueled and losing weight! Good luck!!!

kristen8040

I am doing weight watchers as I train for my full marathon and you need to eat more!!!!  That's the reason why I get so many points back when I work out.  You need to supplement the calories you burn with more calories.  The important thing to figure out is the type of calories you put in you.  Things like gus and luna bars burn while you work out and do not store fat.  Healthy foods have calories too, sometimes more than bad foods, but they burn easier.   

Make sure you have a nutrition plan before your long runs, and have it down pat for your half marathon.  I have a luna bar before and a gu every 5 miles.  I also have switched over to gatorade instead of water for the electrolytes.  Whatever your plan is, make sure you don't do anything new for race day.

And trust me, you are not that slow, my half marathons took 2:33 and I plan on my full being at least 5:00.  You won't be last