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
Video On-Demand: 3HAB Routine of the Week
$52.00 / year
Injury-proof your body from the ground up with a fun, new routine delivered to you every week for a year designed to mobilize, stretch, and activate. $1/week, billed annually. Auto renews every year.
Description
A new 3-movement pre-run routine each week to build a strong, supple runner’s body.
No time for prehab? Not anymore! Introducing our innovative 3HAB routine – three simple movements, done before (or after) each of your runs that across the program will build a strong, injury-resistant body. And best of all, it takes less than 5 minutes!
With the 3HAB Pre-Run Routine of the Week, you get a new, fun follow-along video routine each week focused on a different area of your body. It’s your prehab stretching, mobility, and strength training rolled into 3 simple movements that you can do before runs. Across the year, you’ll move from head to toe and back again and quickly notice a big difference in your runs.
Special Introductory Price
of $1 per Week
(Billed Annually)
Better Runs Start with 3HAB!
Special Introductory Price of $1 per Week
- After signing up, you’ll receive an email with the link to the first week’s 3HAB routine.
- Simply click the link and you’ll access Coach Angela’s video explaining your first week’s routine.
- Each routine takes less than 5 minutes to complete and works to mobilize, stretch and then activate the targeted body part. (You know you can invest 5 minutes to improve your running!)
- Do the routine then go for your run. Notice how much better your run feels. (Or, do it after your run as part of your cool-down.)
- For the next 52 weeks, your new routine is delivered to your inbox. How easy is that?!
- Routines start with the foot and move up the body in 8-week cycles. After 8 weeks, you return to the foot and start the next level of exercises.
- One year. One new you in less than 5 minutes per run. Your body will love it!
Want to feel better on your runs? 3HAB is for you. 3 movements in less than 5 minutes. You got this! Let’s get started.
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The McMillan Peak Performance Bundle™ has everything you need to advance your running goals, all in one easy-to-use app.
“I got my first Boston Qualifier today with a 21 personal record!”
– Ramona M.
3HAB FAQs
The 3HAB program is a 3-movement routine that addresses an area of your body each week to help you have better runs and, over time, build an injury-proof body. There are 52 routines in the program and you get one routine to work on each week. You start by working on your feet in Week 1 then move upwards in the body with each successive week in 8-week cycles. Then, you return to the feet and begin the next level of injury-proofing. Super simple. Uber effective.
Ideally, you’d do the routine before each and every run. However, we know schedules can be tight so we ask that you commit to doing the pre-run routine 2-3 times per week.
3HAB is our lowest cost prehab routine. It cost just $1 per week. (Yes. You read that right.) The full year of 3HAB routines is just $1 per week (billed annually) and across the year, you’ll do routines that 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. You’ll love getting a new routine each week and we’ll be here for you throughout the year.
We firmly believe that all runners should do some prehab training to keep injuries at bay and increase performance. The 3HAB system is designed to compliment our other prehab programs to help you have better runs. And to be honest, we know some runners are so busy that they can’t get to a full prehab program but we want you to be doing something so we created this quick routine.
Each week, you’ll be sent your new routine via email. In the email, you’ll link to the website where Coach Angela will walk you through the week’s routine in her weekly video. This video can be watched on any device at any time so if you are ready for your run, just pull up the video on your phone and follow along. Simple as that!
Angela Tieri is a certified personal trainer and multi-time Boston Qualifier. Her running success ranges from short distances to the ultra marathon and her secret to success is McMillan training (of course!) and a commitment to staying injury free. She understands how injury-proofing and running fit together and because she’s a runner herself, she “gets it” and works with runners everyday to help them stay injury-free while pushing themselves to new PRs.
The Power of 3HAB
In 2 weeks I can’t believe the difference in my feet and legs! Your foot and calf routine has made such a difference! I have been doing it 2 times a day instead of only before runs and it’s just amazing how my legs feel! You guys have done what no other physical therapist has done for me! I am truly grateful! Can’t wait for next week’s video! -Monica M.
At an age (69) where I should be marking dramatic declines in my strength, mobility and running times, I’m instead seeing improvement. I credit my two years of training with Angela as the major reason I’m turning back the clock. – Jack T.
I have felt more improvement with our handful of sessions than all the mix of PT, massage, doctors etc. that I have tried so far combined. My only regret is that our paths didn’t cross earlier! – Marios A.
I have the utmost respect for Greg and am impressed with his abilities as a coach.
I attribute most of my success in running to Greg’s training philosophy. The plans work.
Greg is smart, very smart. He’s guided me through all the ups and downs that running has thrown at me all the way to the Olympics.
How awesome this group is! When I first started, I was hesitant to be in groups with a bunch of strangers and did not feel this it would be helpful. I WAS SO WRONG!!! How amazing it is that a group of strangers are great motivators. I look forward to seeing runs and workouts and like the kudos on mine. A few times, I was having that “I am not running feeling”, but then I see runs on the boards and I get my butt out there! So thank you random runners for your support and motivation. And thank you Greg for giving us the opportunity to “meet” and work together toward our goals. Best of luck with training!!!
“I thought I was mentally strong but never realized the power that was untapped. In this video, Dr. Stan quickly and easily showed me how to set better goals, get into an optimal mindset and ultimately, get the most from myself in training and racing.” Carl L.
I had run seven marathons before last weekend and had attempted to qualify for Boston in my past three marathons. After missing my BQ cut-off time by 4-6 minutes in those last three marathons, I started analyzing what I needed to change and researching different running plans. I purchased your Level 4 combo runner plan in July and used it to train for the 2019 Savannah Marathon. In Savannah, I ran my 8th marathon and ran a 3:42:18, cutting 9:12 off of my PR from 2015 and beating my last marathon time of 3:54:29! Best of all, I QUALIFIED FOR BOSTON 2021, beating my 3:50 cut-off time by over 7 minutes!
Thank you Run Team members, Greg and the other coaches. What a family – great to learn from, encourage each other and get some re-assurances when you are in doubt. Roll on to the next race.
Thank you so much for your thoughtful responses. This is exactly what sets McMillan RunClub apart from other formats I’ve tried.
PR by 6 min and BQ with 14 min! Crushed it! Thanks for all the help!
Thanks, Greg! I really appreciate your advice and support through this training cycle. I’m feeling confident going into this weekend, and can’t wait for Saturday!
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