Runner struggling with diet

[Runningmum45]

Morning everyone, I completed C25K and I’m now running between 2-3, 5K runs a week. I am enjoying it however my diet doesn’t match my running. I need some help and guidance to tailor my diet better for my running. Any advice would be much appreciated. Thanks I’m advance. 🏃‍♀️ 😊

[moreless Administrator 7 stone]

Hi and welcome, Runningmum45

Are you looking to lose weight? How does your diet not match your running? I used to run for an hour a day on a low carb diet, being a tortoise and not a hare. Distance running was no problem for me and I never felt the need to carb load, even when I ran a marathon. It's possible I may have needed a little more, if sprinting had been my 'thing'?

I basically followed these principals phcuk.org/wp-content/upload...

Follow this link to our chat thread and a list of all the activities we run. We've found active participation to be key to success, especially with our weigh-ins and Daily Diary

healthunlocked.com/nhsweigh...

To make navigating the forum easier, we've put all the information you'll need in a newbie pack and here's the link

healthunlocked.com/nhsweigh...

Please take the time to read it carefully, so that you're able to enjoy everything that we have on offer.

We ask that you also read this important information about internet privacy and security.

healthunlocked.com/nhsweigh...

Wishing you all the best

[Runningmum45 in reply to moreless]

Thanks for the response. I normally run in the mornings after a bowl porridge and fruit. So I start off good then I sneak in some snacks as that day goes on. 🙄

I think I need a plan to stick to. I would like to lose around 2 stones.

I’m also finding with my runs that I have allowed myself to run to around 2.5k then walk to catch my breath. Think this stems from a couple of weeks being ill and I pushed myself to keep running with short periods of walking to help. In a bit of a rut I think! 🙂

[damienair 7lbs in reply to Runningmum45]

When I have had a break from running I also find it hard to get back into it. What I do after a break is split the run down into 4 sections. Pick a 5K route, and for the first week try running for 2K, take a walking break for 500 meters, run again for 2K and walk home. Do this 3 times.

For the second week, Run for 3K, Walk for 500 meters, run for 1K and walk home. Again repeat for 3 runs.

3rd week run 3K, walk for 500 meters, and then run 1.5K. Repeat 3 times.

On the 4th week you will be able to run a full 5K.

In the afternoon replace your snacks with fruit. Chop up some fruit in the morning and put it in a container in the fridge. When you get a snack craving go for the fruit and drink a couple of glasses of water. It will take the edge off. Or I also find having an omelette is great for lunch and keeps me full for a long time.

Damien

[Runningmum45 in reply to damienair]

Thanks for the advice. I will give it a go. It does seem to be a mental challenge more than a physical one tbh. Happy running 🏃‍♀️ 😊

[moreless Administrator 7 stone in reply to Runningmum45]

I never ate before a morning run and didn't eat until lunchtime, then again at dinner time, with no snacks, not even fruit. I lost 7 stone doing that, but didn't actually start running until I'd lost 5st.

I think you need to make sure you're fully well before tying to push yourself, even going back to complete the C25K, if necessary. The last thing you want to do is make yourself feel worse, or injure yourself, because you're not strong enough.

[Equi-geek]

Running burns surprisingly few calories, but the other benefits are absolutely huge. I do an 11km Saturday morning at the moment (about what you are running over a week) and I burn about 1000 cal according to my Apple watch. But I noticed I was then compensating for the effort by being generally less active! Exercise can also increase appetite, so what you're experiencing is quite natural.

I have lost 2st since starting C25k last May but it isn't without being mindful of my food intake and I've been steered towards healthier eating simply by the way I feel when I am running. I'm vegetarian, and still want to lose a further 2st, so got Anita Bean's book recently and am working from a place of correct nutrition for an athlete. I have to be careful with dieting, but I am looking to lose weight. So I am also attempting to just strike a balance, hoping the focus on nutrition means I consume fewer calories without feeling deprived. I've decided to do a half-marathon in September so by upping the mileage I will be burning more.

I'm tempted by intermittent fasting (12/12 to start with) and see how it goes from there - except I love my morning coffee (with skim milk). I already avoid breakfast, anyway.

[over61andstilltrying Maintainer 7lbs]

Hi Runningmum45,

Well done on the running that you have achieved so far.

I'm also someone who runs ( I started with C25k too) and am part of some other forums under the HealthUnlocked umbrella. Did you know that there is a Couch to 5k one, a Bridge to 10k one among many others? Fitting running in with children to care for is much more challenging than my situation, as both our children have left home. So well done to you.

I am sadly unable to run at the moment as I have a hamstring problem. I only joined this Weight Loss forum last W/E as I was contemplating Einstein's definition of insanity, " Doing the same thing in the same way and expecting a different result." It is about time I tried something different as what I have been doing has not worked 😢 Although I am not overweight according to the NHS, I would so love to lose the extra I carry around my middle. I'm really ashamed that by my age, 62, I still haven't sorted it. I've joined the weekly weigh in group on here called Monday Mass Movers and was hoping that the accountability that it gives and any inspiration and tips will help me move the fat, (aw! I said the word) that I carry.

As far as re-starting running after a break goes, this has happened twice for me, I have started at about 15 minutes and then added a further 3 minutes each time I run. I had reached a happy stage completing two runs of 30 minutes and one longer one, but now I shall have to be patient and wait until by hamstring is fully better.

All the very best both for your weight loss and your running journeys. 🏃‍♀️😊

[Runningmum45 in reply to over61andstilltrying]

Thankyou for your response. I love your story and you should be very proud of yourself of your achievements too. Thankyou for the running forum references. Hope you return to good health again soon 😊🏃‍♀️

[RazzleH]

Hi Runningmum, Personally I find that cardio exercise makes me ravenously hungry so I try to do a balance it and restricting calories so I don't immediately undo the good work. The other thing I would *really* recommend is doing some strength work - it sounds ominous but it can be as simple as bodyweight squats, lunges, sit-ups etc. (just google body-weight-circuit for women for 100s of home based workouts). Three reasons for this: 1. Muscle actively burns energy while you exercise and then through the day - get your muscles working and they will work for you for free during the day and night (hurray!!) and 2. Strengthening a range of muscles (especially around the core) will help make you more injury proof while running and 3. As we get older (and I'm making an assumption about your age from your handle) one of the best things we can do to stay healthy is to maintain our muscle-mass. If you don't use it, you will lose it, and muscle mass (just regular mass - we're not talking Mr Universe or Popeye here!!) is majorly correlated to better ageing and longevity (I met a Professor who is a leading researcher into ageing healthily who opened my eyes to this) and we start ageing at 50

Hope this might help

[Runningmum45 in reply to RazzleH]

Thanks for the informative response. Will give it a go 😊🏃‍♀️👍🏻

[donttrustaskinnycook]

Another runner here.

Like you I do early morning runs. I run, again like you, after a bowl of porridge with banana, honey and nuts.

After my run, I tend to come home and after my shower I have a bowl of strawberries and yoghurt. That keeps me going until lunch.

I have a real sweet tooth and I'm pretty sure I'm addicted to sugar. I have no control when I'm around it, so I can't be trusted with it and don't buy it. If it's not in the house I can't eat it. I allow myself sweet things when I'm at someone's house or out for dinner, but I don't have anything in my house.

Also, I have found I like to snack out of boredom. So before heading to the kitchen I have to ask myself 'are you actually hungry?' if it's no, I will do something to occupy myself....if I am hungry then I will eat. Sometimes this means I am having an early lunch or dinner ...but that's better than snacking and then still having lunch or dinner later.

Good luck!!

[Runningmum45 in reply to donttrustaskinnycook]

Thanks! We sound very similar! I also have a sweet tooth. I agree, don’t buy it, not tempted! 👍🏻😊