Half Marathon Training and Weight Loss

Injury/Nutrition Nutrition

2 months ago 05/21/2024 8:50am EDT

Hi,
I (26m, 180cm, 84kg, 20%bf) lost around 15kg of weight over the course of last year. I feel incredibly happy with my progress and wish I’d done it much sooner.
I got into running this year, and after finishing my first 10k race this weekend (54:30 I was ecstatic given I didn’t run into February), I’ve already got a half marathon in October which I’m raising money for charity.
However, since running, I’ve put some weight on that I feel more uncomfortable with and didn’t lose all the weight I could have, which now sits around my hips and back as opposed to my stomach which bothered me the most initially.
I want to lose this weight, but also train for a half marathon, running 30-40k a week and not hate every second of it because I’m in a calorie deficit.
How do you recommend I balance losing weight, eating enough to enjoy my runs, and optimise my performance at the same time? Is it possible or should I just accept the fat gain, and concentrate on the half marathon?
Thanks!

2 months ago 05/21/2024 9:31am EDT

re: otagg

Just run a very small deficit. Not enough to make you hate running, just enough net negative to slowly burn down. If you are training, that kind of deficit shouldn't be overly restrictive.

You could also try doing your sub hour runs fasted or semi fasted (just a few calories before). This works for me, but not everyone.

Have you used something like Noom (app)? I'm 5-10% BF, so slightly different situation, but I found it helpful in keeping me mindful of my diet.

This post was removed.

1 month ago 05/25/2024 4:22am EDT

re: otagg

Grow a pair. Nobody wants to hear your sob story about the marginal caloric deficit. 40k weekly is nothing. It's a mere long run.

1 month ago 05/25/2024 8:44am EDT

re: to the gills

to the gills wrote:
Grow a pair. Nobody wants to hear your sob story about the marginal caloric deficit. 40k weekly is nothing. It's a mere long run.

Exactly. Grow up and educate yourself. Don't use your run training to loose weight. Loosing weight and run training are two different animals. Drop your weight to at least 12% BF then get serious about running. Latch on to a sophisticated training plan and follow it. Joe Friel's books are very good. FAST OVER 50 is meant for older folks but is chock full of marathon training logic for any age. Check it out. Joe is also co-founder of Training Peaks - one of the best sources of training routines for everyone from 5k's to Ultras.

23 hours ago 07/21/2024 10:37am EDT

re: otagg

otagg wrote:
Hi,
I (26m, 180cm, 84kg, 20%bf) lost around 15kg of weight over the course of last year. I feel incredibly happy with my progress and wish I’d done it much sooner.
I got into running this year, and after finishing my first 10k race this weekend (54:30 I was ecstatic given I didn’t run into February), I’ve already got a half marathon in October which I’m raising money for charity.
However, since running, I’ve put some weight on that I feel more uncomfortable with and didn’t lose all the weight I could have, which now sits around my hips and back as opposed to my stomach which bothered me the most initially.
I want to lose this weight, but also train for a half marathon, running 30-40k a week and not hate every second of it because I’m in a calorie deficit.
How do you recommend I balance losing weight, eating enough to enjoy my runs, and optimise my performance at the same time? Is it possible or should I just accept the fat gain, and concentrate on the half marathon?
Thanks! I’ve lost around 16 lbs since the beginning of April, but I sort of cheated. I lost 8 of them while I was ill. As for the rest, I basically took an inventory of everything I ate, then removed the food I decided I could do without eating to help with my goal to buy Ozempic online. And I decided to remove the foods with the most dubious nutritional value. There’s an excellent book called “Eat to Live” by Dr Joel Fuhrman that will show you how to achieve a healthy weight without going on a fad diet. It’s a bit of a dry read, but it’s a great book.

losing weight too fast is not healthy and besides you will put on more weight once you finished your diet. A steady rythm is better than fast weight loss, for your health and also it will make it a bit harder to regain what you lost.

This post was edited 2 minutes after it was posted.

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