Losing Weight While Training: A Runner’s Guide
As a runner, your primary focus should always be on improving your performance and staying healthy. While losing weight can be a goal for some runners, it’s important to approach it in a way that doesn’t compromise your training or overall well-being. In this article, we’ll discuss some key points to consider when it comes to losing weight while training, as well as provide practical strategies to help you achieve your goals.
Performance vs. Weight Loss
First and foremost, it’s crucial to understand that this article is about running, not weight loss. If you’ve been following a well-structured training plan and implementing proper nutrition strategies, ask yourself:
- Is my body staying healthy and doing what I’m asking of it?
- Am I making improvements in my running?
If the answer to both questions is yes, then you may not need to focus on losing weight. Your body will naturally shed excess pounds if needed, without any interference on your part. If you’re not losing weight, you might already be at your optimal performance weight.
It’s also important to remember that “heavier” doesn’t always equal “slower.” Some runners, especially women returning from pregnancy, may find that they perform better with a few extra pounds. Before attempting to lose weight, consider your body composition, as the extra weight might be muscle mass, which is essential for running fast and strong.
Timing Your Weight Loss
If you do have some extra weight you want to lose, try to do so before getting into serious training. The best time to start modifying your diet is during the off-season or a base-building phase, so you don’t risk compromising your race-specific running training. What is base training?
Keep in mind that weight loss is a gradual process. Aim to lose about 0.5 to 1 pound per week to avoid negatively impacting your running training. As your diet becomes healthier and you approach your optimal performance weight, the weight loss will naturally slow down. Focus on how you feel and perform, rather than the numbers on the scale.
Strategies for Healthy Weight Loss
Here are some basic strategies that have worked for athletes I’ve coached:
- Eliminate mindless eating: Identify times and places where you tend to eat mindlessly, and take action:
- Eliminate the food from the situation (e.g., you don’t need ice cream to watch television at night)
- Eliminate the distraction (e.g., don’t scroll through social media while eating breakfast)
- Change the setting (e.g., take your lunch and snacks to the cafeteria rather than eating at your desk)
- Hydrate between and before meals: Drink a glass of water when you get the urge to snack between meals and before meals. This can help you avoid overeating and improve hydration.
- Beware of liquid calories: sodas, sports drinks, and juices are often high in calories, mostly from fast-acting sugars. Overconsuming carbohydrates, especially fast-acting sugars, when you don’t need them can lead to fat storage. Be intentional about when you choose these beverages over water.
- Eat your veggies first: Start your meals with a salad or vegetables. This can improve your diet quality score and help fill you up before moving on to more calorically dense foods.
- Use your hand to measure portions: Registered Dietician Amanda Carlson-Phillips suggests using your hand to determine portion sizes:
- Protein: A palm-sized portion
- Vegetables: A fist-sized portion
- Carbohydrates: A cupped, hand-sized portion
- Fats: A thumb-sized portion
- Be realistic about snacking: Snacking is okay if it’s intentional. If you snack frequently, counterbalance with smaller meals, focusing on foods higher in protein and fat to help you feel satiated.
The Bottom Line
Your primary goal should always be your health. If you’re making healthy choices with every meal, don’t worry too much about weight—your body will reach its optimal performance weight naturally. Remember, your race weight is whatever weight enables you to run fast and stay healthy and injury-free.
For more information on nutrition and training, check out these helpful resources:
- Carbo-loading for the Marathon
- The Ultimate Recovery Routine (RUNRR)
- Selecting the Right McMillan Training Plan
- Runner Types: Do You Know Your Type?
- Building Your Next Training Cycle: Long Distance Race Goals
By focusing on your overall health and performance and implementing these strategies when needed, you can successfully navigate the balance between training and weight loss. Remember, every runner is unique, so listen to your body and make adjustments as necessary to find what works best for you.
FAQ
Great question! As a runner myself, I’ve learned that your optimal performance weight isn’t always what you might expect. The best indicators are:
- Your overall health and energy levels
- Consistent improvements in your running performance
- Ability to complete your training without feeling overly fatigued
Remember, the number on the scale doesn’t tell the whole story. If you’re feeling strong, running well, and staying injury-free, you’re likely at a good weight for your body, even if it’s not what you initially imagined.
This is a common concern among runners. In my experience, it’s best to focus on weight loss during your off-season or base-building phase. Trying to lose weight while in the midst of race-specific training can compromise your performance and recovery.
If you do decide to lose weight during training:
- Aim for a gradual loss of 0.5 to 1 pound per week
- Prioritize nutrient-dense foods to support your training
- Listen to your body and adjust as needed
Remember, your primary goal should always be to support your training and overall health.
I’ve found that small, consistent changes can make a big difference. Here are some strategies that have worked well for me and the athletes I’ve coached:
- Eliminate mindless eating by identifying trigger situations
- Hydrate before and between meals
- Be mindful of liquid calories from sodas and sports drinks
- Start meals with vegetables or a salad
- Use your hand as a portion guide for different food groups
These simple adjustments can help improve your diet quality and support your running goals without feeling overly restrictive.
Great question! Body composition, rather than just weight, plays a crucial role in running performance. In my experience as a coach, I’ve seen that:
- Having adequate muscle mass is essential for running fast and strong
- Some runners perform better with a few extra pounds, especially women returning from pregnancy
- Lower body fat percentage doesn’t always equate to better performance
It’s important to focus on overall health and performance rather than just the number on the scale. Your body will naturally find its optimal composition if you’re training consistently and eating a balanced diet.
Balancing nutrition for both goals can be tricky, but it’s definitely possible. Here’s what I’ve found works well:
- Focus on nutrient-dense foods that fuel your running and keep you satisfied
- Time your carbohydrate intake around your workouts
- Ensure adequate protein intake for muscle recovery and satiety
- Don’t skimp on healthy fats, which are crucial for hormone balance and overall health
- Stay hydrated, as thirst can sometimes be mistaken for hunger
Remember, your body needs fuel to perform well. The key is finding the right balance that supports your running while helping you maintain a healthy weight. It may take some trial and error, but with patience and consistency, you’ll find what works best for you.
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