Counting Calories and Marathon Training

Many first time marathoners are under the impression training for the race will help them lose weight. Maybe, maybe not.

It's true that you burn more calories running than sitting on the couch but it doesn't take much to add all those calories right back in.

About a month after my first marathon I noticed I had gained over 10 pounds. IN A MONTH. Well maybe the weight gain had started during my marathon taper and I just didn't notice. I also ran that first marathon the middle of December so I had the holiday eating just after the race.

I was sure the weight would fall off when I started training for the second race. It didn't. Not an ounce. It wasn't until I joined a structured diet program and took control of my portion sizes that I lost weight. It took me about 6 weeks to lose nearly 15 pounds. (I was running 6-8 miles nearly every day at the time.)

The moral of the story is that marathon training is not an excuse to eat anything you want.

At ONForLife, we are not big fans of counting calories. We prefer to teach you how to make good choices and how to see food as fuel for your training.

However, calorie counting can be a useful tool occasionally to keep you accountable.

To estimate your daily calorie requirements at your current weight, multiply your present weight by 13. That number covers your metabolic needs for the day, for the average person. So if you weigh 150 pounds, you need about 1,950 calories per day. To lose a pound a week, you must create a calorie deficit of 500 calories a day (There are 3,500 calories in one pound).

Factor in any increased caloric needs from running. A rough figure is that you burn 100 calories per mile. If you run 3 miles a day, give yourself an extra 300 calories a day.

Here is an online calorie counter from the Mayo Clinic.  For me, their figures were a bit lower but it's hard to determine what is Active, Very Active.....

Don't put much stock in the calories burned numbers on the machines at the gym. They simply aren't that accurate.

To see how close you are to your daily requirements, keep a detailed food log for 3 days. EVERY bite, including the Gatorade. Then multiply the total calories by 1.2 to make up for the fact that you probably altered your food choices simply because you were writing everything down.

I am not quoting any scientific evidence to back up the 1.2 multiplier but if the goal of this exercise is to help you lose weight -  then don't cheat yourself by underreporting.

Healthy snacking is one way to keep your metabolism  high and keep you from raiding the fridge as soon as you get home.  Don't forget to include your snacks in your daily calorie count.