Diet Tips for runners

  1. Know your calorie intake

Even though you are running a lot, you will be surprised at how little calories you actually burn during your runs. The best app I found that help you with your calorie intake is myfitnesspal, it breaks down your meals into protein, carbs ect. plus you can add your exercise to it and it will work out your new calorie requirement whether you want to lose weight, keep it or pick up.

2. Stay fueled

Even while losing weight, you need to replenish your energy stores–and to do it right.  Active women need to maintain a balanced diet of 50 to 60 percent carbohydrates, 20 to 30 percent protein and 20 to 30 percent healthy fats. Don’t rely on diet- or fat-free processed foods, which are often low in nutrients and high in chemicals.

Eat a breakfast of high protein, healthy-fat foods like eggs, oatmeal and low-fat yogurt. Snack on nuts, fruits or vegetables to avoid depriving yourself.

Keep in mind: While protein bars and sports drinks are great during and after long training runs, you don’t need the extra calories for runs less than 60 minutes long.

3. Do some strength training

Strength training is not just good for building the muscles you need to run faster and without energy, it is also great for toning and burning calories while sedentary.  As a women you also don’t have to fear to build up too much muscle since your body don’t produce enough testosterone on its own.

4. Go Long

However many miles your longest run is now, extend it once a week. According to the National Runners Health Study, which includes more than 120,000 runners, women who ran the greatest amount of weekly mileage were the leanest.

“There’s no question, the more miles you run, the more calories you burn,” says Mindy Solkin, a running coach and founder of The Running center in New York City. You burn roughly 100 calories per mile when running (depending on your weight), so if you go for a five-mile run, you’ll burn 500 calories.

5. Team up

Get someone in your club, family or circle of friends that also have the same dietary goals as yourself.  You will find it is easier if you have a friend to complain to and you will feel more inclined to keep to you diet .

6. Increase your intensity

Remember those interval training runs? These training exercises burns loads of calories.

7. Train for something bigger

If you train for you first 5k or marathon you will probably shed the weight without it being your main goal and that will make it easier on your mental state as well.

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