.Runners love to eat. In fact, it's the reason why many of us run in the first place. Logging all those miles can make you hungry. And that means filling up on meals that satisfy your cravings for real, delicious food while still providing a balance of nutrients to fuel your running.
Many runners assume that logging 10, 20, 30, or more miles per week will automatically lead to drastic weight loss. But the truth is, while running is an excellent calorie burner (burning on average 100 calories per mile), you won't lose weight if you don't also take your diet into consideration. That's because all that exercise makes you hungry--and it's easy to overdo it and consume all of the calories you just burned (or more) during that five-mile run.
PLUS: Top Six Reasons You're Not Losing Weight
So how do you successfully pair running and weight loss? The key is to keep up your running routine while slightly reducing your daily calorie intake--by no more than 250 to 500 calories per day, says
Blog Posts by From the editors of Runner's World
.Runners love to eat. In fact, it's the reason why many of us run in the first place. Logging all those miles can make you hungry. And that means filling up on meals that satisfy your cravings for real, delicious food while still providing a balance of nutrients to fuel your running.Read More »from The Perfect Weight Loss Meal Plan
Pressed for time? Here's how to dine out without setting back your nutrition plan.Now that school is in session, and your family is likely returning to the daily grind, you might be relying just a bit more on fast food and restaurant fare. But as fall racing season is in full swing, you don't want to undo all those long runs and hard workouts by letting your nutrition status slide. Understandably, you might balk every time one of your family members or--horror of horrors!--workout partners suggests recovering with a trip through the drive-thru. But don't freak out--here are some tips to keep your taste buds satisfied, your family happy, and your fitness on the right track.Read More »from 10 Ways to Lose Weight at Restaurants
PLUS: For the diet tips you can ignore, check out Top Nutrition Myths, Debunked!
1. Plan ahead. There's a reason this tip is #1; a good plan is the best tool a runner can have in his or her "I'm hungry, feed me RIGHT now" nutrition arsenal. Planning ahead may save you from saying yes to the double-deep-fried pie and getting so ravenous that anything and everything on the menu looks tasty. In other
Can your dog go the distance? Sure, most fit canines could thump us in a 5-K, but anyone who has ever watched leashed runners at a local park knows that some animals are better athletes than others. But how does your dog rate? Or if you're searching for a perfect running partner, what kind should you pick?Read More »from 10 Best Dog Breeds for Runners
BEWARE: The 13 Most Dangerous Animals for Runners
Not surprisingly, it depends. There's no perfect running breed for all conditions, and a dog's personality and temperament are as important as its pedigree, says Susan Dicks, D.V.M., an Albuquerque-based veterinarian and marathoner. Mongrels can make fine runners, especially if they're medium-sized, alert, and eager.
Some breeds, such as huskies and greyhounds, were bred to run, and most working dogs are naturally suited to running. By contrast, squishy-nosed dogs, such as pugs and bulldogs, don't make good distance athletes, because they're prone to overheating. That's not to say your pug can't run, but he probably shouldn't join you
- From the editors of Runner's World | Healthy Living – Tue, Sep 17, 2013 11:00 AM EDT
Often the biggest obstacle to working out has nothing to do with the legs and lungs; it's about what's on your mind. Here's how to clear some common mental hurdles that can keep you from getting out the door.Read More »from Overcome the Top 5 Mental Roadblocks During Exercise
RELATED: Are You Wearing the Right Workout Shoes?
THE OBSTACLE: Working out hurts!
GET OVER IT: Tuning out--not in--can help you get through those tough first workouts, says Christy Greenleaf, a professor of kinesiology at the University of Wisconsin. Recruit a friend to walk the neighborhood with you; watch your favorite sitcom while you're on the treadmill; put together a workout mix with tunes that evoke happy memories. Studies have shown that listening to music reduces the level of perceived exertion, or how hard you feel like you're working. "Any way that you can focus your attention on something other than how your body feels will help," says Greenleaf. "As you get more experienced and your body adapts to training, you can tune in more to what your body is experiencing."
Molly Jordan, after her 140 pound weight lossNAME: Molly JordanRead More »from “I Lost Over 140 Pounds by Running!”
OCCUPATION: Environmental Consultant
HOMETOWN: Toledo, Ohio
FAMILY: Mother, sister, brother-in-law, and a 2-year-old niece
What prompted you to start working out?
I woke up one morning weighing almost 300 pounds and decided I didn't want to be fat anymore. There were only a few stores I could shop at to buy clothes (which was going to get harder if I kept on the same path). I was wearing a size 26 pants and 2X to 3X tops, and going to the mall was almost always upsetting walking past the store where the "tiny people" shopped. I remember going to bars a couple times with friends who were all skinny and knowing no guys were looking at me or would even give me a chance.
How did you start?
In October 2011, I started using an iPhone app to count calories and started doing a Wii fitness game. In June 2012, a friend gave me a pass to her gym and I ended up joining and working out that day. I had always wanted to run, but knew I was too heavy to do it, and when I would try,
Here's how to make healthier choices by quickly picking out important information from the nutrition facts panel.Like many health-conscious shoppers, it takes me a little longer in the grocery store than you might imagine. Coupons? Check. Thoroughly inspect every square inch of produce? On it. Wrangle an 11-month-old? Done. Read every nutrition facts panel and ingredient list? No problem! You see, once you become familiar with the food label, shopping for healthy fuel really isn't as time-consuming as you might think. This article will help you decode the label in order to determine which foods should come home with you and which should stay on the grocer's shelves.Read More »from How to Read a Food Label
PLUS: Your Ultimate Supermarket Survival Guide
Here's how to read the nutrition facts panel and the food label:
Start at the top: The first place to start when you look at the nutrition facts panel is the serving size and the number of servings in the container. In general, serving sizes are standardized in order to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed
- From the editors of Runner's World | Healthy Living – Tue, Sep 10, 2013 1:36 PM EDT
BJ Keeton, after losing 146 pounds!NAME: B.J. Keeton (@professorbeej)Read More »from "Running Helped Me Lose 146 Pounds and Overcome Asthma!"
OCCUPATION: College English Instructor and Sci-Fi/Fantasy Author
HOMETOWN: Lawrenceburg, Tennessee
FAMILY: Wife, Jennifer; Mom, Judy
What prompted you to start working out?
My wife and I went to the Wizarding World of Harry Potter during the summer of 2010, and the attendant could barely click the safety harness of the roller coaster over my gut--and I was in the plus-sized seat. My seat only clicked once; everyone else's clicked three times. I thought I was going to fall out of the seat and die. At that moment in the amusement park, I knew my life had to change. I couldn't let my weight--which I had never cared about that much before-hold me back from living my life. I was 27 years old and a newlywed. I had my whole life in front of me. I needed to be able to enjoy it.
How did you start?
By walking. I downloaded the Couch-to-5K app and tried that. But it wanted me to run for 60 seconds at a time, and I just couldn't do it. So
Many people assure me it's not strange to have a recurring nightmare. They insist they too suffer from such nightmares, and then dive into a tale of a college course they forgot to drop until it was too late or a classroom they couldn't find on the day of the final exam. Being a sports RD and a runner, my recurring nightmare is a little bit different: Race day has arrived, but I can't find my ticket for the Metro or Staten Island Ferry, and I forgot to pack my gels, blocks, and pre-race breakfast. Covered in a deep sweat, I thrash about, wondering, "How will I finish my carbo-load, if I didn't pack my pre-race bagel!?"Read More »from How to Fuel for Your Race Day
Even seasoned racers occasionally forget their gels, bib, clothing, shoes--you name it. I'll openly admit that I once arrived in Manhattan days before the New York City marathon only to find that I left my gels sitting on the kitchen counter at home. I kicked myself the entire way to REI, where I picked up some packets for the next day's event, and as I did so, I came
Exercising keeps you fit, healthy, and happy, but to lose real weight, you also have to focus on what you eat.Runners know the miles they log on the pavement, trails, and the treadmill are great for keeping them fit and healthy. High on the list of the sport's many virtues? It is an amazing tool for weight control. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half of the equation. You have to look hard at what and how you eat, too.Read More »from The Golden Rules of Weight Loss
Leslie Bonci, M.P.H., R.D., pinpoints eight crucial nutrition rules of weight loss in Run Your Butt Off!, a new Runner's World book for beginning runners who are coming to the sport to lose weight. Bonci's advice can help any runner who wants to lose weight--whether it's five pounds or 25. She'll show you how to track your food intake, space meals to ward off hunger, and honestly reckon with the calories you consume in a day (brace yourself). These methods were tested by real runners who overhauled their eating habits and shed dozens of
Here's the skinny on treadmill calorie counts, "fat genes," the 100-calorie-a-mile myth, and more.Read More »from The Truth About 8 Confusing Weight Loss Tips
Q: Are the calorie-burn readouts on machines accurate?
A: Not always. If you run on a treadmill, glide on an elliptical, or ride a stationary bike, the number of calories you actually burn can be 10 to 15 percent lower than what's displayed, says Pete McCall, an exercise physiologist with the American Council on Exercise. Most machines don't take into account percent body fat, height, sex, age, resting heart rate, or whether you're holding onto the handles, which reduces workload. That doesn't mean you should totally ignore the stats on the exercise machines. Use the calorie readout as a barometer of your progress. If the number goes up from one session to the next for the same workout, you know you're working harder toward your weight-loss goals.
Q: Am I doomed by genetics to battle my weight?
A: No. It's true that some people are predisposed to having a slower metabolism, and others