As crazy as it sounds, it’s really common for female runners to gain weight, even while running more miles training for marathons or half marathons. That’s why I created Run Fuel, my weight loss program for runners – because losing weight as a runner isn’t as simple as going on a diet or cutting calories. That just leads to a grumpy runner who ends up uncontrollably snacking or eating a whole pizza on Saturday night.
There’s a more sustainable, healthy way to fuel your body as a runner and even lose weight.
4 Shifts Female Runners Can Make To Lose Weight and Improve Their Running
I want to share with you 4 shifts that I teach female runners to make that can help you fuel your running in a healthy way AND help you feel great the first time fall weather hits and you bust out the jeans for the first time in months. (or maybe even spluge a on new, smaller size?!)
Runner Weight Loss Shift 1 (To Reduce Afternoon & Evening Pantry Raids)
From eating a salad with chicken for lunch and then mindlessly eating a box of crackers in the afternoon to re-fueling after your morning run and adding carbs to your lunch so you’re satisfied til dinner.
This shift comes down to timing of fueling and eating enough. When you run more, your body needs carbs to replenish your lost glycogen stores. It also needs protein to repair muscles and keep you full. Studies show that when you under-consume carbs and protein (even worse, not eating before a run) you are far more likely to over-compensate later.
As a runner, you DO need more food – but when you make it the right kind of food, that extra food doesn’t make you gain weight. Trust me, I eat more than 99% of my friends! And when I used to restrict to “be healthy” during the day, my sweet tooth was out of control and I just had to have dessert every night.
Runner Weight Loss Shift 2 (To Improve Recovery and Boost Energy)
From choosing foods like bars & cottage cheese based on the grams of protein on the label and obsessively logging macros to choosing more fruits, vegetables, legumes, whole grains and lean protein and not measuring at all.
I’m just going to say it – the obsession with macros and calorie counting is hurting your running. Not only do the vast majority of people under-report consumption when tracking, oftentimes runners need to EAT MORE than the app is recommending.
Food quality is far more important macros – meaning, the closer you can get to a whole food form, the better. when you focus on food quality, you do not need to obsessively track. Data supports this: The BROAD study concluded that focusing on the quality of food (specifically more plants – doesn’t mean you have to be vegan- I am not) was far more important than portion control or exercise (explains why you can gain weight even running MORE and eating LESS).
Additionally, eating more whole foods increases the consumption of valuable micronutrients (vitamins, antioxidants, etc) that can improve not only your long term health but your recovery time and athletic performance too.
Runner Weight Loss Shift 3 (To Run Faster and Longer)
From eating the same breakfast, lunches and dinners year-round to adjusting the way your plate and run fueling looks depending on what part of your training cycle you’re in and your goals.
While most people maintain fairly similar activity levels day to day and month to month – as a runner, you don’t! An intentional approach to how your fill your dinner plate based on whether you have a big run the next day, or if you’re trying to gain weight or hit a PR, is needed. I utilize the Runner’s Plate approach to help runners better understand how to fuel for their goals, again, without measuring or counting macros.
Runner Weight Loss Shift 4 (To Enjoy Life!)
From resisting the cookies in the pantry all week only to eat an entire sleeve Saturday night after a few drinks, to getting ice cream with your kids after school on Tuesday without guilt.
You can lose weight & you CAN be healthy without giving up your favorite foods. Do I recommend pizza EVERY single day? No. Do I recommend eating it once a week, when its a food that really makes your entire family happy & is convenient to pick up on Friday nights after a FNL game? YES!
The all or nothing mindset around food sets you up for a life of yo-yo dieting and restriction. It dwindles your confidence and leads to binging and a poor relationship with food. I know because I’ve been there.
In Run Fuel, I teach runners to enjoy a weekly “Big Smile” so that you can have that pizza or ice cream or cocktail without sacrificing your goals or feeling guilty. And you get a daily “small smile” too – because I’m just not going to give up my coffee creamer, no matter what, and I’m sure there’s some food you love every day that you feel the same way about!
Real Runner Results – Kelsy Lost 20 Pounds & Improved Her Half Marathon Time by 5 Minutes Without Macro Counting or Starving
Kelsy joined Run Fuel knowing that she was going to do a fall marathon and wanted to lose weight and learn how to fuel properly. She had a lot of social events on her calendar and enjoys alcohol. She was eating fairly healthy, but she knew she wasn’t fueling strategically.
After 2 months in Run Fuel, Kelsy lost 14 pounds. A couple motnhs later she sent me this email letting me know she was down 20 pounds and ran a half marathon tune up race during her marathon training 4 minutes faster the the one she ran before Run Fuel.
RUN FUEL WEIGHT LOSS FOR RUNNERS PROGRAM
After reading through this – how are you doing with your nutrition? Do you need to make some of these shifts? Or have you got it down?
If you’re a female runner who wants to lose weight but do it in a healthy, sustainable way, Run Fuel was created for you. You will get a step-by-step roadmap to understand & implement, accountability & community to help you stick with it and navigate life & training while you do ! Sign up now or please email me fitnessfataleblog@gmail.com if you have any questions about it or your individual situation.
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