Running a marathon is an incredible accomplishment. And training for one is no less so. Even the most hardened pros know how hard it can be.
The process gets more complicated when you want to reach a certain weight during your preparations. You’ll need to reach a specific range to safely go for long distances. Yet, you can easily overshoot, considering everything else.
Fortunately, doing that isn’t rocket science. Several effective tips can help you reach your weight and marathon goals in one go.
In this article, you’ll learn tips for properly trimming weight during marathon training. They can set you up for success in your marathon journey.
Adjust Your Macronutrient Ratio
Training for a marathon takes dedication, focus, and a lot of calculation. One of the most important things to do is adjust your macronutrient ratio to lose weight during marathon training.
Eating the right macronutrients (carbs, proteins, and fats) helps you hit target calorie goals without sacrificing your training or race day performance. The type and amount you consume daily can make or break your progress in reaching your target weight.
But how do you do that?
Start by tracking what you eat for at least two weeks to understand your current ratios between carbs, proteins, and fats. Once you have that data, adjust the proportions to hit the calorie goals that will get you to your desired weight.
Be sure to include plenty of complex carbohydrates, which will give you sustained energy throughout your long runs while reducing calorie intake from fat.
If you want more tech-focused results, you can talk to a specialist about red light therapy for weight loss. This uses light rays penetrating deep into the tissue to speed up cell processes such as metabolism. Get a doctor’s opinion before trying it out.
Incorporate Interval Training And HIIT
If you’re serious about losing weight while training for a marathon, interval training and HIIT should be on your list. Both can help you get the most out of your workout by manipulating every session’s intensity.
Interval training involves alternating between lower-intensity and higher-intensity exercises, allowing you to train without feeling exhausted for extended periods. HIIT is a more specific iteration of this, involving intense bursts that usually last one minute or less and a short recovery period.
Both interval training and HIIT are great for burning extra calories, making them essential for marathon preparation.
Do Proper Meal Prep To Control Your Diet
Meal prepping plays a huge role as you train for a marathon.
Having meals prepped beforehand means you don’t have to rely on quick snacks or fast food. All you have to do is heat up your pre-prepared meal and go.
It helps you get the nutrients and vitamins your body needs during this intense training period with just your daily portions. That makes it easier to regulate your overall consumption.
Another great thing about meal prepping is that it can be done in bulk. You can cook enough for entire periods and store it in individual containers to eat right on schedule. Again, this keeps you from craving unhealthy food by always keeping healthy portions available.
Drink With Care
You might think you must avoid drinking anything besides water or other low-calorie drinks to stay hydrated, lose weight, and perform at your best for marathon training.
But that’s not the whole truth. Drinking with care is about understanding when and what types of drinks will help your performance and maintain your weight.
Here’s a quick breakdown:
- Water and low-calorie drinks: Staying hydrated while training for a marathon should be on everyone’s priority list. This doesn’t mean you can’t drink anything else to quench your thirst. The key is to focus on these two and take the rest in moderation in moderation.
- Rehydration drinks: These are specially designed to replace lost electrolytes, essential for maintaining optimal performance while reducing the risk of dehydration. Some of them also provide carbohydrates, which can speed up the recovery process after intense exercise sessions.
- Alcoholic beverages: Drinking alcoholic beverages in moderation is not detrimental to losing weight while training for a marathon. It’s important to note that they should always be consumed after runs, not before or during them, due to their dehydrating properties. In addition, alcoholic beverages contain lots of calories, which could increase weight when consumed excessively.
Choosing the suitable types of drinks and understanding when and how they should keep you on track.
Choose Whole Foods Over Processed Foods
Following a previous point, whole foods are the best choice for controlling weight while training for a marathon. They contain fewer preservatives and additives while being rich in fiber to help fill you up faster.
On the other hand, processed food is often chock-full of added sugar, flour, and fat, which makes it higher in calories than whole foods. These extra ingredients can be hard on your stomach if you’re planning to run long distances, leading to digestive problems and fatigue.
Here are a few easy ways to make sure you get the best nutrition from whole foods:
Eat lean proteins such as chicken or fish for their muscle-building and repair.
Choose complex carbs such as brown rice or quinoa.
Load up on fruits and veggies like nuts and apples for vitamins and minerals.
Replace unhealthy snacks like cookies with healthier options like oats and chia seeds.
Switch sugary drinks for water or green tea for hydration without extra calories.
If your diet consists of whole foods instead of processed ones, you will be able to stay energized and hydrated during your training sessions. That gives your body all it needs to perform optimally while helping you lose weight.
Take Vitamin And Mineral Supplements
Supplementing with vitamins and minerals may sometimes be necessary when training for a marathon.
Vitamins and minerals provide the body with the components for a healthy metabolism. They can even help reduce cravings for unhealthy snacks and foods, allowing you to avoid overeating.
Suppose you need help to reach your daily requirement. In that case, you may ask your doctor for vitamin and mineral supplements recommendations.
By supplementing your diet with vitamins and minerals, you avoid nutritional deficiencies, which can throw your dieting regimen out of order.
Know How To Stay On Track
It may seem impossible to lose weight while training for a marathon. But these tips prove otherwise. Taking the steps outlined in this article and following expert advice will set you up for success and help you reach your weight loss goals without sacrificing your marathon training.