Losing weight while training for a half?

[greysgirl]

I know this was touched on in the runger thread but doesn't anyone have any tips on this? I am running a half at the end of May and I would like to be 15lbs lighter than I am now when I run it. My thoughts are that if I am carrying less weight all the running will be easier on my knees, etc. I have lost 75lbs over the past two years but I can't seem to get the last 15 off. I eat healthy 90% of the time but like people have said it's hard when you are running that much you are always hungry. I just didn't know if people had any tips! Thank you in advance! 

[Susie]

I think it depends if you are running the half to finish or for a time goal. It's incredibly difficult to balance training for peak performance to meet a time goal, and losing weight. The two are working against each other. If you are doing it just to finish, it would be easier to lose weight, you'll just have to be really careful to make sure you eat enough and at the right times to avoid slowing your metabolism too much.

I lost very little weight (maybe 5 lbs? tops?) training for my half ironman last year. Part of me was surprised because the training volume was high, but I was also trying very hard to replace all the calories I was burning to support my training.  This time around, I'm working to lose the weight NOW, before starting training in Feb/Mar.

[taratru]

I lost about 20 pounds training for my first half and I ran it under two hours, so I was training for a solid goal. But running always makes me lose weight. And yes, I was often hungry. Once I met my weight goal, I started eating more while training. I just had to do that to get there, if that makes sense.

[skwcm80]

I'm in the same boat for the same reasons. I'm sorry I don't have any advice.

[lifetaketwo]

I lost training for my half and gained training for a full. The runger didn't hit me for the half.

Since it's in May I would run/exercise/eat for weightloss now and then go into your official plan with maintenance in mind.

[babygirlpriest]

I'm far from a running pro, but I managed to lose that impossible final 8 lbs training for my half last year. It was my first half and my only goal was to run the whole thing (averaged just under 11 min miles). I think what worked for me was that I didn't change up what I'd done to help me lose the first 15.

I only lost the first 15 when I tracked calories (Lose It ap). I did the same thing while running and found it was actually easier to eat well. The mornings are never a problem (maybe I'm too sleepy to crave junk), I pack or pre-plan a light lunch, apple on the way to the gym after work, run, then I had a lot more cushion room to indulge a bit at dinner. I think knowing I'd have to push myself running helped me avoid heavy foods that I knew I'd be burping later during the run. I also paid a lot more attention to my water intake.

However, this is probably easier said than done as I never really got the runger I hear about.

[clseale]

It might help to be strategic about when you eat. There are many days that I end with a deficit, but if I've eaten at the right times, my workout doesn't suffer. I cannot go into a run even slightly hungry. I find that if I have a late afternoon snack (I run after work), I can get through my workouts feeling great, regardless of what my calorie total for the day might be.

I also think it has something to do with how much people have to lose. I don't think it's impossible to lose weight while training.

[breezy8407]

Jan 8, 2014 10:33:05 GMT -5 clseale said:

It might help to be strategic about when you eat. There are many days that I end with a deficit, but if I've eaten at the right times, my workout doesn't suffer. I cannot go into a run even slightly hungry. I find that if I have a late afternoon snack (I run after work), I can get through my workouts feeling great, regardless of what my calorie total for the day might be.

I also think it has something to do with how much people have to lose. I don't think it's impossible to lose weight while training.

Exactly what I was going to say. 

I was able to eat in a deficit on days where i didn't have a tough workout. Or, timing meals and snacks appropriately so that you are fueled for your run. I used to always run after work, so I would eat lunch later then have a snack about an hour before running. My dinner would be lighter as well. 

And I agree with the amount to lose. If you are trying to lose body fat percentage and are already at an average/normal weight endurance training might not be the best way. 

[ebeth]

it's not impossible. particularly if you don't have an aggressive time goal in mind.

but the last 15 pounds is always the hardest. training for a half is going to make it even harder. training for a half is also not what I would advise as the best strategy to drop the last 15 especially because it sounds like you've plateaued.

[gt7301b]

I think I'd stick with a smaller goal, like losing 10 lbs. If you lose a pound a week now through mid March you'd be able to up your food intake during those final long training runs and not impact performance.

[pag41989]

I am doing weight watchers during the week but Saturdays when I have my long runs I try to eat more to get back the calories that I have burned. I average 1-2 pounds weight loss a week if I properly follow it but I also have about 40 spare pounds to lose.

[katinthehat]

If this is your first half and it's the longest distances you've ever run, you might find it tough. At least, I did because I was hungry and tired after long runs and wouldn't make the wisest food choices. I also didn't like feeling that I was constantly depriving myself of something when I really wanted to celebrate a 10 mile run with a bowl of ice cream.

That being said, start out with a deficit. If you can stick with it, go for it. If not, chose the time to focus on the running and just make your plan to lose the weight in the off season.

This book was brought up earlier in the week but reading Racing Weight by Matt Fitzgerald gives a really good look at how to balance weight loss and training.

[greysgirl]

Thank you girls these are all really helpful tips.

The training for the half and the weight loss are separate things if that makes sense, I started running to lose weight and then realized I was enjoying it and getting better at it and wanted to start doing races. It would be nice if they coincided but I know sometimes they don't!

[greysgirl]

Also since this is my first half I don't really have a time goal in mind.

[katinthehat]

I think (and other more experienced folks can chime in here) that if you want to lose weight and keep running (duh!) then maybe do some 5Ks and train for time? You'd be doing a lot of speed work, which I'm pretty sure studies have shown is better for weight loss than long slow runs and you can still put in some serious mileage if you want. My hubs puts in 35+ miles a week sometimes in his 5K training so you don't have to give up mileage for shorter races.

Just another suggestion.