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6024 Views 14 Replies Latest reply: Jul 18, 2009 8:05 PM by Rachell Johnson RSS
cyndi t Legend 1,061 posts since
Aug 11, 2008
Currently Being Moderated

Jun 15, 2009 8:56 AM

Training and weight loss

 

I'm going to assume that to get better times, one should be lighter in weight.  As I really train for my future big race, how does diet play into it?  I'm normal in size (and I don't know my weight because scales are evil) but am 5'7" and measure between a size 10 and a 12 (not thin but not fat either).   I have lost a major amount of weight since I started running a year ago (a size 20 which was getting tight when I started). How do others feel about optimum weight and how it plays into race performance?  I'm thinking I'm going to need to be more consciencious on my diet and cut more weight to get the best performance on my time but don't want to burn the candle at both ends while I'm increasing mileage to train for the 1/2 in October.  I'm early in my training plan so I'd like to incorporate any diet changes now. I eat a pretty healthy diet of fresh veggies, protein, and lots of water but do have a pretty sweet tooth and like those carbs a little to much.  Is high protein, low carb better for runners or what do others find works for them to keep them energized for the training they need to do?

 

 





TRUST THE TRAINING!

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    1. Jun 15, 2009 9:22 AM (in response to cyndi t)
    Re: Training and weight loss

     

    Weight is relatively unimportant when compared to body composition.

     

     

    You could drop clothing sizes while increasing weight.

     

     

    Body composition should include bone density/weight, as well as muscle and fat.

     

     

    Dieting (cutting caloric intake) to lose weight should be done during the off-season, not during training for a race.   

     

     





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

  • lenzlaw Community Moderator 10,387 posts since
    Jan 18, 2008
    Currently Being Moderated
    2. Jun 15, 2009 10:01 AM (in response to cyndi t)
    Re: Training and weight loss

    Weight, in general, can be an issue, but only up to a point. You should not make it a major consideration if you are fit and not particularly overweight. And, as HardCoreTrainer said, you don't want to diet while training for a race. (Which begs the question: "When are we not training for a race?") My suggestion would be: do the training for the race, eat right, and let the weight take care of itself. Yes, you don't want to gain, but don't worry if you don't lose either. As for the diet, you might want to indulge more in good carbs. Carbs, in the form of glycogen, are ultimately the fuel for your muscles. The recommendation for distance runners (if I remember right) is something like 55-60% carbs, 20-25% fat, 15-20% protein (these are calories, not grams).

     

     

     

     

     

    Len





    Len

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    3. Jun 15, 2009 10:12 AM (in response to cyndi t)
    Re: Training and weight loss

     

    Ah the joy of forums - you are going to get as many opinions as people who answer you - !

     

     

     

     

     

    Some back groud - I started out size 18 and 225 lbs

     

     

    Dieted and execised down to 10 - 12  190lb ish  maintained for 12 months

     

     

     

     

     

    Went on a very controlled diet in Jan I`m now around 155lb of mostly muscle size 6 19% body fat

     

     

     

     

     

    While dieting since Jan I have race 2 half marathons and PR`d both times - the most recent breaking 2 hours on a hilly course in unexpectedly high temps. I have broken my PR in every other race  from 4 mile to 15 K that I have done since Jan.

     

     

     

     

     

    I am on a high protien, moderate - low carb , very low fat diet - about 1250 cals per day - I feel great - I weight train , cross train and I`m about to start training for a marathon in a few more weeks when I`ll go back to maintenance level calories which will likelybe added carbs - however I have run up to 16.5 miles in training on this low carb diet without a problem and like I said race 2 half marathons

     

     






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    4. Jun 15, 2009 10:37 AM (in response to spicegeek)
    Re: Training and weight loss

     

    Spice Geek,

     

     

    It's great to hear about your weight loss. From the stats you provide, you started at about 44% body fat. Because of the amount of extra weight you had available to lose, your case would be different from Cyndi's, and different from the way you might be directed by a dietician to lose weight now, though at 19% you are definitely in a healthy range.   

     

     





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    5. Jun 15, 2009 12:45 PM (in response to Run Coach Robert)
    Re: Training and weight loss

     

    HardCore

     

     

     

     

     

    Yes I think I was in the 45% range of body fat when I started - it`s been a trip !! lol

     

     

    My diet from Jan to date was put together and monitored by a nutrionist with the understanding of my running and other training I do. I was at the upper end of normal body fat in Jan so I had weight to lose but not a whole lot -  It has made a remarkable impact on my performance to drop the weight - I really thought a low card diet would make the longer distances close to impossible but it`s been fine.

     

     

    It did take me sometime to find a dietition I felt I trusted and actually understood how I trained but I`m glad I did.

     

     






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

  • Rachell Johnson Rookie 3 posts since
    Aug 21, 2008
    Currently Being Moderated
    7. Jul 18, 2009 4:58 AM (in response to cyndi t)
    Re: Training and weight loss

     

    Hi everyone,

     

     

    I am also trying to lose a few pounds for the Rock-N-Roll San Antonio 1/2 Marathon in November - anyone else going?  Right now, I weigh

     

     

    139, size 2 to 4, 5' 3".  I haven't been able to go to the gym everyday like I use to b/c of my kids being at home for the summer and blah blah blah.  Anyway,

     

     

    I do cardio still though, I took up jump rope about a month ago, so I can still do something while kids are home asleep, I do about 45 minutes, I

     

     

    run 3 miles at the football field every now and then (I'm in Texas so it's a little hot out here to run), anyhoo, I feel wonderful, however, I need

     

     

    to also lower my weight to run better.  I ran last year in 2 hrs, 41 minutes, course I want to beat that time this year.  I need to lose from my stomach

     

     

    and inner thighs and I know diet is almost everything.  Can anyone give me some help in losing this belly of mine, I mean it's not

     

     

    in any way huge, but for me it's the only place I need to lose from.

     

     

    By the way...I love running!!!!!!!!!!!!!!!!  I could go on and on and on, once I hit that period where it's not running anymore, you know around the second

     

     

    or so mile, then I'm in it for a long time, except I have to stop cuz the kids are wanting to go to the park, but I could go on and on, know

     

     

    what I mean?

     

     

    Thanks for letting me get this out, I have no friends who are runners.

     

     

    Just ME.

     

     

     

     

     

  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    8. Jul 18, 2009 9:43 AM (in response to Rachell Johnson)
    Re: Training and weight loss

    if you are a size 2 I`m not sure you have weight to loose .. however - if you do it`s very little and at that point  it`s really all in what you eat -






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

    NYC Half Marathon   Aug 16 2009   -   1:55:38 ( 8:49 mm )

    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

    15K -     1:22:02 ( 8:49 mm)

    Find the Half Marathon Team on FACEBOOK

  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    9. Jul 18, 2009 11:10 AM (in response to cyndi t)
    Re: Training and weight loss

     

    This is a difficult thing for me personally.  Although I was thin most of my life, the weight piled on around the time I turned 40 and it has been a battle ever since.  A year and a half ago I had not been running for a few years (life interrupted!) and I was about 60 lbs overweight and a size 14.   I decided to start running again and in six months I lost 40 lbs and was down to a size 6.  Then I started training for a half marathon and added strength training to my routine.  That is when the weight started piling back on.  The more I ran, the more I gained.  In the 20 weeks I trained for the HM, I GAINED TEN POUNDS!   Since the HM, I have continued to run 20 mpw and do strength training with fairly high weights twice/week.   I kept the 10 lbs and added a couple more  - I'm now size 8.  Size 8 doesn't sound so big, except that I'm about 25 lbs overweight (27 BMI).   When I lost the 40 lbs, it was through very strict dieting.  I stayed at 1200-1500/day for months.  But I don't want to do that for the rest of my life.   I only want to find a "happy place" where I can run and workout and eat normally without always having to count every calorie.  And yes, I think the weight is affecting my running.  I am running much slower now than I was at the same time last year when I was 12-15 lbs lighter.  It is beyond frustrating, especially now since I am looking at HM training again and wondering if I will gain another 10 lbs! 

     

     

    I wish I had the answers for you - but I only have more questions!

     

     





  • SierraLauren Pro 148 posts since
    Dec 31, 2008
    Currently Being Moderated
    10. Jul 18, 2009 12:06 PM (in response to Marykb)
    Re: Training and weight loss

     

     

     

     

    There's no other way to maintain weight (or lose weight) than to count calories in your daily diet minus calories burned from exercise.  Exercise alone won't keep weight off, and all too often "eating normally" means eating too much. It's very easy to lose track of how many calories and grams of fat you're taking in during the day. But, I've found that it's not a matter of starving yourself. There are a lot of good foods (low calorie, low fat) that taste good and are very satisfying (and give you energy for your running) that you can eat. When you stray from these, over too long a time (even if it's a small amount a day), it adds up. When you're over 40, it's not so much that you gain weight suddenly but that many people reduce their fitness and continue eating the way they did before. A couple pounds a year becomes 10-15 pounds in five years and you don't even notice it.  (I had this rude awakening a few years ago and I've been running for over 35 years--I thought I was invulnerable to gaining weight). Restaurant food (almost any) is particularly bad but once in a great while, it's fine. As are other treats.  As to gaining weight from running, something to consider is that it might be eating just a little too much because a lot of running increases your appetite (speaking of myself here, don't know if that's the case for you). Also, for me, eating several small meals throughout the day (whole beans, low fat cheese and soups, any fruit, veggies, vegetable juice) helps to keep me from feeling hungry. It also burns more calories throughout the day to eat this way. Just some thoughts.

     

     

  • jenyren Pro 105 posts since
    Jun 4, 2009
    Currently Being Moderated
    11. Jul 18, 2009 5:21 PM (in response to Run Coach Robert)
    Re: Training and weight loss

    Hardcore, how did you compute percentage of body fat just by stats?  I thought you had to use some kind of device to do that?  I just started C25K 8 weeks ago (almost done) and wish I knew where I started as far as body fat goes so I can see how I've improved.  I've heard bad things about the owner of the gym I go to when women ask him to check their body fat percentage (tells them they have to be naked, etc) so I've never asked him and there aren't very many other employees to ask.  Anyway, I am 5'6" and weigh 126 lbs.  I dont' really feel like I need to lose weight so I thought keeping track of the fat % would be a good indication of my improvements.  So, is there a way to compute the % just on those numbers?





    La Crosse WI Turkey Trot 5K 11/21/09 - 29:28

    La Crosse Rotary Lights 5K 12/13/09 - 28:03

    Race With Grace 5K, 9/18/10 - 26:03

    Reindeer Run 5K, Lakewood OH 12/4/10 - 25:12

    Happy Trails 5K, Medina OH 05/29/10 - 24:54

    Park 2 Park Half Marathon, Sheffield, OH - 2:10

  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    12. Jul 18, 2009 7:15 PM (in response to SierraLauren)
    Re: Training and weight loss

    I understand that "eating normally" is not working for me anymore.  "Eating normally" to me is eating sensibly (I don't eat junk, don't drink sodas, rarely drink alcohol) but not counting calories.  That is something I was able to do all my life and not gain weight.  I easily lost all the weight from each of my four pregnancies by "eating normally".  When my children were little and I was "eating normally" I never gained weight.  Then bingo - I'm 40 years old, still "eating normally", and the weight starts piling on!  It is discouraging to try and follow a strict calorie counting regimen after a lifetime of not worrying about my weight and it is difficult trying to restrict calories when I'm running and working out.  I guess it is just part of getting older, but it sucks!





  • dg12 Amateur 76 posts since
    Jul 12, 2007
    Currently Being Moderated
    13. Jul 18, 2009 7:28 PM (in response to cyndi t)
    Re: Training and weight loss

     

    My story, been running year round for 12 years. Have run many marathons, PR 3:47, my first a 1/2 at 1:57.

     

     

    Lowest weight of 200 lbs, (heaviest @220) and 5'10 (mid 40's then) for a 44-52 mpw marathon training season.

     

     

    Been running 6 days in a row lately for a month @ 8:30 min./m min.. of 60 mins. and 90 mins (2x weekly) with progressions to 7:30 min./m.

     

     

    Burned fat last 3 weeks of 30 lbs,. down to 190 from 220. I cycle to and from to the gym at times as well. Lot's of ab work lately too.

     

     

    Some are wondering, burning muscle?, to a degree we endurance folks do that. I finally factored in essential fats, COMPLEX CARBS like fruits, quality protein (WalMart powder) with juice and lots of water therafter immediately after a workout and avoiding Overtraing Syndrome like a plague. I'm also doing protein powder before bed.

     

     

    Get a little (little) carbs 2 hrs. before a run with protein to keep from catabolizing muscle. Low carb is not for you, get it in the form of veggies and fruit but do a natural juice for the sugars (not juice drinks) afterward only.

     

     

    Upped my 60 min. run from 8:30 to 7 min./m without much of a prob., going down to 170-180 to BQ at Bday of 50.

     

     

    Losing even 10-20 lbs makes you feel like your floating better, your form is smoother, go longer, get faster. Get's you real excited.

     

     

  • Rachell Johnson Rookie 3 posts since
    Aug 21, 2008
    Currently Being Moderated
    14. Jul 18, 2009 8:05 PM (in response to dg12)
    Re: Training and weight loss

     

    Well I'm more of a size 4 or 6.  Yes you all are absolutely right, it's my diet.  And I have to count calories, fat grams, sodium and carbs.  I do cheat a little here and there (lol), but I need to get strict with myself.  I do suffer from 3 diseases which are food related so I have to take that into account too.  I have diabetes, menear's disease and IBS, so i have to limit my carbs, salt intake and high fat consumption or I'm sick with either a high blood sugar, verdigo and throwing up or in the bathroom with a bad upset stomach (sorry).

     

     

    So I run till my heart's content and before I forget, I've had 3 c-sections, my gall bladder taken out and I'm not sure if that's an excuse, but you know what?  I'm going to have a six pack in a year, I'm going to give myself a year.   The machines at the gym are great so I need to get back to doing them, but anyway...you all are right, it's my diet!

     

     

    Thanks,

     

     

    Just ME!

     

     

     

     

     

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