12th Consolidation Run Completed!!

[9weeks2Run]

Enjoyed a slower 5k run today. Went out later than normal today and must say I did feel very tired before I started as had a busy day, but I am working tomorrow and Monday so wanted to get another consolidation run in before starting the 10k plan next week. So I ran 5k in 30 minutes and 51 seconds. Was a pleasant run and I missed the rain and felt great afterwards.

May I ask with regards to calories intake do you eat more calories on the days you run? Any advice would be greatly appreciated.

Thank you

[Dodgylungs Graduate]

Well done. That’s a great time. I was planning to start on the 10K programme on the Zenlabs app, but I’ve only done 8 consolidation runs and I’m still struggling with 30 mins let alone 5K.

I tend to run in the mornings and graze after my run. I also try and regulate my meals so that I’m never really ravenous after exercise. Having said that I listen to my body and if I’m hungry after running I’ll eat to replenish myself.

[9weeks2Run Graduate in reply to Dodgylungs]

Thank you that is helpful.

You are doing amazing to run 30 minutes well done

[John_W Graduate]

Re: calories - no, never.

Running burns 1 calorie per kilogram of bodyweight per kilometer.

So... a 60kg person running 5k, burns.... 300 calories.

[9weeks2Run Graduate in reply to John_W]

Thank you, I did not know that

[John_W Graduate in reply to 9weeks2Run]

It means that running doesnt burn as many calories that some people think. You need to run a LOT to burn a significant amount. If you run 5k, 3 times a week - that's only 900 calories in week...

[9weeks2Run Graduate in reply to John_W]

Yes it is surprising.

My Fitbit estimates about 590 kcals for a 5k run, big difference!! that is why I thought I may need to up the kcals on days that I run.

Thank you

[John_W Graduate in reply to 9weeks2Run]

Many people overestimate the amount of cals burnt during run,, over-compensate and wonder why they've gained weight...

[9weeks2Run Graduate in reply to John_W]

Yes imagine that is easily done!

[Jools2020 Graduate]

Well done, Rebecca! About the calories, I didn’t think about calories until I started to run longer distances. My watch tells me how many calories I’ve burned on a run. For example, on my 10 mile run I burned 881 calories. I’m underweight right now, so I want to try not to lose any more. I had a big bowl of porridge, with seeds and a banana. I had lunch of scrambled eggs on toast, then another lunch a bit later of a bacon buttie! I was hungry. Hopefully I’ve put those calories back! 😀

So the answer is yes, if I’m running 10K or more, I eat more food, but it’s not an exact science.

[9weeks2Run Graduate in reply to Jools2020]

Thank you Julia that is really helpful. I seem to be still losing weight and don’t feel I need to loose anymore now. A few people have said I should up my calories intake because of the running.

[Jools2020 Graduate in reply to 9weeks2Run]

You’ll probably find it will stabilise, but it won’t hurt you to up your calorie intake in a sensible way if you are still losing it. Just weigh yourself once a week to check.

[9weeks2Run Graduate in reply to Jools2020]

Yes will do thank you. I eat healthy so may just need to add in some extra calories.

[nowster Graduate]

I just eat normally. A 30 minute run is the equivalent of about 5 digestive biscuits.

To lose weight I cut out the biscuits.

[John_W Graduate in reply to nowster]

exactly!

[9weeks2Run Graduate in reply to nowster]

Lol thank you!!

[Instructor57 Graduate in reply to nowster]

I might just have 4 😂

[Instructor57 Graduate]

Well done on another great run Rebecca 👍

I find I certainly want to eat more after a run , especially if it was 10k or so, but try not to worry too much about it ,

I find I can usually regulate my weight within acceptable (to me) limits 😁

[9weeks2Run Graduate in reply to Instructor57]

Many thanks!!

I always have such a great appetite after a run it is great.

Looking forward to starting the 10k training next week.

Enjoy your next run

Rebecca

[Instructor57 Graduate in reply to 9weeks2Run]

Are you doin ju ju's magic plan ?

[9weeks2Run Graduate in reply to Instructor57]

Yes going to start week one on Tuesday.

I will do the shorter run on my second run.

Did you do this?

[Instructor57 Graduate in reply to 9weeks2Run]

I was going to but decided to go it alone in the end

[9weeks2Run Graduate in reply to Instructor57]

That’s great that you did it yourself.

Well done