5 Tip for Getting to Race Weight
Everyone wants to be at their ideal weight and race their best. The best time to try and lose a significant amount of weight is in the off season, before getting into specific training and before training demands become high. Once you start getting into specific training and close to racing your body may start to find it’s ideal race weight. There are a few things you can do to try and reach your perfect weight for racing well and reaching your goals.
TIP #1: BALANCE CARBS, PROTEIN, AND FRUITS/VEGETABLES
First, it is important to pay attention to your nutrition before, during and after training. Although carbohydrates are important, it is wise to pay attention to just how much you are eating. There is no need to overload on carbohydrates for training purposes especially if you are only racing between 5 and 10K. The longer the race the more important it will be to pay attention to just how many carbs you are eating so that you can make sure glycogen levels remain high however, many people put a lot of focus on eating mainly carbohydrates and that is not necessary and may just cause you to add extra calories and weight. The goal is to eat a balanced diet of carbohydrates, protein and lots of fresh fruits and vegetables.
TIP #2: DON’T FORCE WEIGHT LOSS
Try not to force weight loss but rather let your body adjust to its most natural race weight through eating healthy and following your training program. If you have trouble hitting a certain weight you can try and cut out 200-500 calories per day and see if that helps to break through the plateau. The goal is to eat enough to refuel and replenish your body but also get down to a healthy race weight so that you are running your best, recovering and feeling great. Find out what foods work best for your pre-run and stick with them. For some this may be a piece of whole wheat toast with nut butter and a banana, a bowl of oatmeal with berries, honey and walnuts, or an easily digested granola bar. Then figure out what foods work best for your post-run and remember you want something that will help you recover optimally: a 4:1 carb-to-protein ratio bar or shake, eggs and toast or a peanut butter and jelly with some chocolate milk. Then make sure you are eating every 3-4 hours to keep energy levels high and continue to fill the tank for the next workout. You can eat veggie and protein meals, lots of fruits and whole grains to keep yourself satisfied but not super stuffed. Nuts are a great source of protein and fiber and is a good option to have as a snack or to throw on top of a salad. Filling your body with nutrients is key.
Read more on this topic: The Runner’s Ultimate Nutritional Recovery Routine (RUNRR)
TIP #3: OCCASIONAL REWARDS ARE OKAY
It is also okay to splurge after those big volume days and hard efforts; having a burger and fries here and there when you are really craving some extra calories will not ruin all the hard work you have put in training and eating healthy. Remember to be kind to your body and that everything in moderation is okay. Have the dessert after your long run and enjoy it, just don’t make it a daily occurrence. This is an area many runners tend to go “cold turkey”. It is okay to have dessert in moderation, it will not make you slow. Try to find a healthy balance with eating just like you do with training. Have the cookie after dinner the day of a long run and be okay with it, just don’t make it an every day thing.
TIP #4: WATCH THE CALORIES IN SPORTS DRINKS
One area runners tend to not think about is the calories in sports drinks. Yes, it is okay to have the electrolyte beverage and actually quite beneficial, however, be mindful of how many calories are in the drink you are having. If there is more calories and sugar than you realized either water it down or find another drink to replace it with. Remember, balance is key and energy input vs. energy output is key for losing weight. Always remember to drink plenty of water; a tip is to keep a water bottle with you at all times and try to fill it up every hour or so.
Read more on this topic: Lessons on Fueling for Training and Racing
TIP #5: YOUR BODY IS A VESSEL
Lastly, learn to love your body and treat it as a vessel that is carrying you through your training. In college I saw a lot of girls body shaming themselves and doing whatever it took to get a few pounds lighter even if it meant not eating adequate calories and sacrificing recovery. This always results in stalled performances and injuries later. Everyone is built differently, try not to compare yourself to what other people are doing or what they look like. Instead, learn what kind of runner you are (endurance monster, combo, speedster, etc) and focus on getting the most out of your body through training so that you can realize your potential!
Think about your long-term running career and remember that your body will find its ideal weight if you train hard and put healthy food in the tank. Remember this rule: train hard, eat healthy and have fun!
Annika Braun is a McMillan Running Coach. Learn more about our Personal Coaching where you can train with a coach like Annika by your side to plan your training and talk about race strategy, performance nutrition, injury prevention, stretching, and much more.
Thinking it’s time for a prehab program? Our 3HAB Pre-Run Routine is your prehab stretching, mobility, and strength training rolled into 3 simple movements that you can do before runs
3HAB Routine of the Week
$52.00 / year
Build a strong, injury-resistant runner’s body in just 5 minutes before each run.
Description
What is 3HAB Pre-Run
3HAB is a weekly pre-run routine featuring 3 simple movements that strengthen and mobilize a different area of your body each week. In less than 5 minutes before your run, you’ll build injury resistance, fix imbalances, and feel noticeably better from the first step.
No gym. No equipment. Just 52 weeks of guided video routines delivered straight to your inbox.
- 52 weeks of routines
- New video each week
- Less than 5 minutes per session
- Led by Coach Angela Tieri
Why 3HAB Works
Most runners skip prehab because it feels overwhelming or time-consuming. 3HAB removes every excuse. Three targeted movements. One body area per week. Systematic progression from feet to shoulders across 8-week cycles. By investing just 5 minutes before your runs, you’ll strengthen weak links, improve mobility, and build the resilient body that keeps you running strong year after year.
$52.00 Per Year (Just $1/week)
What Runners Are Saying
“In 2 weeks I can’t believe the difference in my feet and legs! Your foot and calf routine has made such a difference!”
“At age 69, I’m seeing improvement instead of decline. I credit Angela’s training as the major reason.”
“I’ve felt more improvement with these routines than all the PT, massage, and doctors combined.”
What’s Included
- 52 weeks of follow-along videos
- 3 movements per routine
- < 5 minutes per session
- Systematic 8-week body cycles
- Led by Coach Angela Tieri
- No equipment required
5 minutes. 3 movements. 52 weeks of better runs.
$52.00 Per Year (Just $1/week). Cancel anytime.
Frequently Asked Questions
The 3HAB program is a 3-movement routine that addresses a different area of your body each week to help you run better and build an injury-resistant body over time. There are 52 routines in the program—one for each week. You start by working on your feet in Week 1, then move upward through the body in 8-week cycles. After 8 weeks, you return to the feet and begin the next level with more advanced movements.
Ideally, you’d do the routine before each run. However, we know schedules can be tight, so we recommend doing the pre-run routine 2-3 times per week minimum to see results.
3HAB costs just $1 per week, billed annually at $52 for the full year. Across the year, you’ll work on your feet, calves/shins, hamstrings, quads/knees, glutes, core/lower back, thoracic/upper back, and shoulders. Every 8 weeks, you’ll advance to the next level of movements for each body part, learning where your deficits are and correcting them.
We believe all runners should do prehab training to prevent injuries and improve performance. The 3HAB system is designed to complement our other prehab programs. We created this quick routine specifically for busy runners who can’t commit to a full prehab program but still want to do something to protect their bodies and improve their running.
Each week, you’ll receive an email with a link to your new routine. Click the link and Coach Angela will walk you through the week’s routine in a short video. The video can be watched on any device at any time, so if you’re ready for your run, just pull up the video on your phone and follow along.
Angela Tieri is a certified personal trainer and multi-time Boston Qualifier. Her running success ranges from short distances to ultra marathons. She understands how injury prevention and running fit together, and because she’s a runner herself, she “gets it.” Angela works with runners every day to help them stay injury-free while pushing themselves to new PRs.
If you have any current injuries, consult your doctor or physical therapist before starting. 3HAB is designed for injury prevention, not rehabilitation. Once you’re healthy and cleared to run, 3HAB will help keep you that way.
No problem! All videos remain accessible, so you can catch up anytime. However, we recommend following the weekly progression as designed since each routine builds systematically on previous weeks.
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Join thousands of runners who’ve discovered that just 5 minutes before each run can transform how their body feels, moves, and holds up to training. Stop making excuses—your body deserves this.
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