After a long run or hard workout, you may feel like you could literally eat everything in the fridge. As running volume and intensity increase, your appetite triggers will become more sensitive because of hormonal changes in the body. So if that’s what happens when you run a lot, how can you accomplish both your weight loss and running goals? But there are ways to control your Cookie Monster cravings, get all the nutrition and fuel you need to run well, and lose weight. Get a jump-start with our free Nutrition Course – delivered straight to your inbox with tips on training, nutrition, weight loss, and more.
If you cut calories or carbs while running a lot (like during marathon training), you’ll feel sluggish, have poor post-workout recovery, and may not be able to finish your most challenging workouts. So when you see many of my runners posting dramatic personal bests, being at their personal goal weight is a big part of that.
To see how you can train smarter, check out the PR Race Plan or the full Injury Prevention for Runners program. But in addition to training correctly, your food choices make a vital contribution to your weight loss goals as well. But with better food choices, we can control weight gain and prevent it from coming back once it’s (finally) lost. The fastest digesting form of protein is whey, derived from milk and widely available as a powder that you can mix with water or milk. Satiety is critical here because these foods keep you full and satisfied for longer without a lot of calories. The first step is to clean out your kitchen and remove most processed foods that are calorically dense but nutrient poor.
Now it’s time to go shopping! Instead of worrying about eating the same 10 foods over and over again, I put together a free resource to help you eat more real foods. The Master Shopping List has nearly 90 foods you can buy on your next trip to the grocery store – from fruit and veggies to seafood and even nut butters. Was this post helpful?Then you'll love the free email lessons I've never released here on the blog.
I like to do my runs right when I wake up, drink some water, do a warm up and go for a run (1hour).
I was able to lose weight a when i set myself a goal to run a half marathon every month for six months. I have only run one marathon, almost 12 years ago, but I lost over 10 pounds during my training.
I gained about 15 pounds during my last marathon training, and just can’t get rid of it. The tip about clearing out your kitchen with all the processed food is one of the key things that I have learned in my journey to eating better. I’ve recently joined your mailing list and love your updates – i have started to change the way i do things as i was completely stuck in a running rut!!!


I would appreciate if you could send me The Master Shopping as discussed in your recent article.
He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs. Sign up for SR's free running e-course and you'll get downloads like workouts, strength exercises, and ebooks to help you become a better runner: claim your free downloads here. Running is one of the best training exercises that can help you shed the extra pounds and keep them off for good.
Though running can help you burn colossal amount of calories, you won’t trim down much if you fail to properly address your eating habits. One of the most common mistakes among beginner runners is that they try to overcompensate for calories burned on the track and reward themselves for that by indulging in unhealthy eating and junk food. Staying with the same running pace and distance, week after week, is a sure way to encounter a plateau with both your performance and weight loss results.
Going for one run around the block and expecting to lose weight overnight is futile and a waste of time and energy. I write for a number of websites and blogs, sharing my knowledge and help to anyone in need. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life!
Especially because the compensation effect is stronger for some, actually causing weight gain during periods of heavy training.
Have you ever wondered how you can keep losing weight while eating all of the carbs necessary for running?
When your training is designed properly with a time goal in mind, you’ll shed pounds faster than if you were just running for fun. Specifically, I use Optimum Nutrition 100% Whey Gold Standard because it’s the most affordable, trusted, and best-tasting product available. For more recipe ideas than you can shake a stick at, check out this list of healthy recipes by Registered Dietitian (and runner!) Anne Mauney. Either have one last eating bender, donate those items to a food pantry, or simply throw them out.
Everything here (well, almost everything) is what I consider a “real food” – so stick with these foods to feel great.
I’ve worked hard to shed 30 pounds over the last 18 months by running and eating better. I try to have it right when I wake up, then pound down a good amount of water while I get ready and stretch.
Running tends to really dampen my appetite and I have to make sure that I eat enough to maintain a decent weight. I do have a similar blog with a motto to give quality suggestions and advises to my readers.
I would just like to do a little shout out here, I used to be overweight and really struggled with losing weight until I came across a nice weight loss plan that a friend recommend to me.


I found that if I didn’t have the cookies available (which I love!) I would not crave them as much. Remember that if you want to lose weight by running or any other type of exercise, you need to burn off more calories than you consume. Therefore, make sure to incorporate speed work or interval running into your training program so you can speed up your weight loss results. Instead, you need to be consistent, training and diet wise, if you want to lose the extra weight and keep it off for good. I teach about all aspects of running including weight loss, motivation, injury-free training, and so on. Seems to work well for me–does not upset my stomach and I am less likely to be worn out toward the end of my run. Also just chopping up fruit and vegetables and storing them accessibly in your fridge really makes it easy to grab them instead.
Aim for smaller potions of high quality calories and eating more organic and whole vegetable and grains.
And always remember to take one or two days of complete rest to provide your body with the needed time to rejuvenate and recover from the training load. Therefore, making sure that you are consistent with your training program is the surest way to achieving your goals without suffering from setbacks and disappointments. As a result, make sure to stick with your running for the first 4 weeks until it becomes a habit. My running schedule this year has 2 more halves and 1 more full (2 halves and 1 full logged already in 2014).
In addition, this type of training will help you increase your muscle mass and enhance your resting metabolism, and thus you’ll be burning off more calories even when being sedentary. I’ve been struggling to shed my final 10 pounds to get to my race weight of 175 pounds.
I am going to try having some protein powder in the morning before my runs and see how that works.
Therefore, here are 3 tips to help you lose maximum pounds with running, while steering clear of injury and burnout.
Therefore, it’s why you need to back up your weight loss running program with the proper diet. Hence, make sure to take action on what you’ve just learned and remember to stay within your fitness level.
If you can send your shopping list, I am sure there still improvements we can make to our shopping habits.



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