![]() You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. If you do find the scale creeping higher as you train, watch your calorie intake and make sure to read rule #2. One tip? Running on an empty stomach pushes the body to use your fat stores as fuel and can help to fight weight gain. If you are not trying to lose weight, by all means respond to those signals by eating more, but if you wish to lose weight, you have to be aware of how many calories you burn and how many you consume. The body seems to want to maintain its weight homeostasis and will pump out hormones that prompt runners to want to eat. Many studies show that running increases appetites, especially in new runners. One mile of running burns about 100 calories, but that doesn’t mean you’ll lose a pound for every 35 miles you log. Looking to lose weight? It may surprise you, but long-distance running is not an effective weight-loss plan. Then replace those calories with nutrient-rich food - the rest of this guide will show you how. Keep in mind, however, that your calorie burn will depend on your gender, size and the intensity of your workout. ![]() First, use this calculator to help you get an idea of how much you are burning. During marathon training you are burning many more calories than you were before, and you need to replace them.
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