22 Sep 2012 Training for a marathon – why am I gaining weight?
by Kellie Dye
Some people begin marathon training in the hopes of losing a few pounds. Often times they are surprised when their weight stays the same or that they have actually gained a few pounds.
It makes sense to think that you are burning extra calories, which would promote weight loss, however many people can overestimate how many calories they burn while in training and underestimate how many calories they consume.
It is possible to fuel up for running without overdoing it. There are some things to consider if losing weight is one of your goals along with completing the marathon.
If you are trying to lose weight and you run less than an hour, you probably do not need extra calories. Should you run longer than one hour, you should consume an additional 200 calories, which could be in the form of drinks, gels, bars or fruit.
The following equation could be used to try to estimate how many calories you burn running: 0.63 calories X ____ miles run X ____ pounds that you weigh. For example, a 160-pound person could burn 300 calories on a three-mile run. Take this for what it’s worth. Some newer studies have indicated that this could be an overestimate. Exercise may not boost metabolism like we once thought, however weight training can be a more effective way to give your metabolism a boost.
It is very possible to increase your calorie intake without realizing it. You may unconsciously give yourself permission to eat more because you are exercising. Also, appetite can increase during training, known as the “post-run munchies.” Calories add up fast before you realize it. Many people do not eat enough during the day, only to binge at night. Be sure that you are eating a hearty breakfast, a decent lunch and healthy snacks during the day to help prevent overeating in the evening.
It is also easy to drink too many calories. Liquid calories do not offer any fullness value. For example, a venti size vanilla frappuccino contains 465 calories without the whip cream, and it won’t leave you full for very long. Sports drinks may be needed during a run, but not usually after a run. Many people continue to drink sports drinks throughout the day. Water should be the beverage of choice.
Running, walking, cycling or any type of aerobic exercise is excellent for your heart, for disease prevention and for your overall well-being. Just don’t count on exercise alone to promote weight loss. If you are still perplexed as to why you have not lost weight while training, consider a consultation with a registered dietitian who can properly assess your food intake and make personalized recommendations for you.
