1. r
TRAINING GUIDE
6 SUREFIRE
WAYS TO GET
SLIMMER
Standard diets won’t work
for runners. Follow these
rules to reach your goals
BOOST THE INTENSITY
1 You burn about 100 calories for every mile you
run. But as intensity increases, so does calorie
burn—up to 10 calories per minute per mile. Plus, after
a run, you burn additional calories as your body
recovers. And the harder you run, the more energy
you’ll expend postrun.
DON’T JUST RUN
2 It may not be enough to get your run in each
day. Be as active as you can when you’re not
running. Walk, bike, or try a new class like Zumba,
Pilates, or Spinning. Cross-training will keep up
the calorie burn without the impact of running.
HAVE A WELL-BALANCED DIET
3 Cutting out carbs or fat will only leave you
feeling fatigued and deprived. You need carbs
for energy, fats to keep your heart healthy, and
protein to build muscle. About 50 percent of daily
calories should come from carbs, 25 percent
A Runner’s Guide to come from protein, and 25 percent from
unsaturated fats.
EAT REAL FOOD
4 Stick to whole foods, such as vegetables,
Weight Loss
fruits, nuts, lean meats, low-fat dairy, and
whole-grain pasta, rice, and bread, which are rich
in vitamins, minerals, and fiber. Processed foods
often contain additives and pack on the pounds.
KEEP A JOURNAL
Everything you need to know about fueling up smarter,
5 Studies have shown that people who write
running stronger, and dropping pounds for good
T
down what they eat lose twice the weight of those
who don’t. Keeping a food diary will help you see
where you’re overdoing it, and where to cut back.
he miles you log are great for keeping you fit, healthy, and happy, and help GO SLOW
you maintain your weight. But weight loss is a different story. Because you 6 A healthy weight-loss goal for runners is
run, you may think you can eat whatever you want and still drop pounds. one to two pounds a week. Trying to drop more
than this can leave you feeling too fatigued for
Unfortunately, that‟s not true. Running is only half of the equation. You have your run. Aim to cut 300 to 500 calories per day.
to look hard at what and how you eat, too. Conventional dieting wisdom won‟t
work for runners. It will leave you hungry, tired, and...overweight. Here‟s how to apply COPYRIGHT RODALE INC. 2010-2011 Photograph
by Hunter Freeman
weight-loss strategies to work for your running life.
3. GUIDE
A Perfect
Day for
Weight Loss
Shedding pounds doesn’t
require starvation. Here’s a
delicious 24-hour menu
RUNNER
35 years old, 150 pounds
LIFESTYLE
Sedentary desk job
EXERCISE
Runs about 20 miles per week at a nine-minute-
per-mile pace; strength trains about two hours
per week
MAINTENANCE CALORIE NEEDS
2,387 calories per day
GOAL CALORIE INTAKE LUNCH WORKOUT DINNER
2,029 calories (15 percent reduction) 30- to 40-minute interval run 4 ounces chicken breast; 1 cup cooked
POSTRUN quinoa; 1 cup multicolored salad; of an
1 cup low-fat chocolate milk avocado; 1 tablespoon extra-virgin-olive-oil-
BREAKFAST and-vinegar dressing
2 slices whole-grain toast; 2 teaspoons It provides an ideal mix of quick-digesting carbs
and protein to promote recovery. Plus, the The healthy fat in olive oil and avocado slows
almond butter; 1 kiwi; 1 hard-boiled egg digestion (keeping you satisfied) and boosts
A breakfast containing a balanced mix of carbs, chocolate helps satisfy occasional sweet cravings.
the absorption of antioxidants in veggies.
protein, and healthy fats prevents overeating during LUNCH
the day. 1 serving (2 cups) whole-wheat pasta EVENING SNACK
MORNING SNACK with kidney beans and veggies; 1 medium 3 cups air-popped popcorn
1 cup plain low-fat yogurt; ½ cup raspberries; 1 apple (Make the pasta for dinner the night When air-popped, it makes a tasty and healthy
ounce sunflower seeds before and pack the leftovers for lunch.) whole-grain, low-calorie snack for the evening.
Have a midmorning snack to hold off hunger while
providing energy for your lunchtime workout. CALORIES: 1,991 CARBS: 252 G FIBER: 47 G PROTEIN: 113G FAT: 67 G
GETTING THE BIG THREE The lowdown on the nutrients you need
WHY YOU NEED IT HOW MUCH WHERE TO GET IT
Carbohydrates The body prefers carbs as Around 50 percent Fruits, vegetables, whole grains, beans, and lentils are rich in complex
the main fuel source when of total calories carbs and fiber (both slow digestion and supply a steady stream of
you run, so they should be the energy), as well as vitamins, minerals, and antioxidants that speed
cornerstone of a runner’s diet. recovery and protect against diseases.
Fat You need this nutrient to 25 percent of Nuts, seeds, and avocados are rich in heart-healthy mono- and polyun-
absorb fat-soluble vitamins; total calories saturated fats. Olive oil contains oleic acid, and may help suppress
foods high in fat also keep you your appetite. Other healthy choices include canola, grapeseed, flaxseed,
satisfied, so you eat less. and hempseed oils.
Protein Protein speeds muscle repair 25 percent of Cuts of beef and pork labeled “loin” and skinless poultry have a healthy
and recovery. High-protein total calories protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean protein
foods are satisfying and take source, while low-fat dairy like milk and yogurt provide calcium. Eggs
longer to digest. are loaded with vitamins A, K, and D.
COPYRIGHT RODALE INC. 2010-2011 Photograph by Mitch Mandel RUNNERSWORLD.COM 2
4. GUIDE
LiftWeight to LoseWeight
Shed pounds faster with this strength-training plan designed just for runners
his workout will help you speed weight loss, build strength, and PUSH-UP TO JACKKNIFE
T improve your running. Do the routine twice a week with one rest
day in between. Try for three sets of each exercise with eight to 10
reps. As you build stamina, reduce the rest period between exercises.
Roll forward on a ball so that your arms are in a push-up position and
the ball is under the tops of your shins. Then, lift your hips up and bring
your knees into your chest. Bring your legs back to the starting position,
then do a push-up. Keep alternating push-ups and jackknifes.
Designed by Monica Vazquez, coach for Asics Fun Run in New York City
SINGLE-LEG DEADLIFTS TO SHOULDER PRESS
Stand on one leg, holding dumbbells by your side. Slightly bend knee with
back straight; bend forward, keeping weights by your sides. Slowly stand up.
Once completed, curl arms into a shoulder press. Repeat on the other leg.
LUNGE WITH
OVERHEAD
TRICEPS
EXTENSION BALL SQUATS TO BALL PULLOVERS WITH
Stand in a lunge BICEPS CURL HIP RAISES
position, holding one Place the stability ball in the Position yourself on a stability ball
dumbbell overhead curve of your lower back, with your head and neck supported
with both hands. then lean against a wall, on the ball like a pillow and your body
Keeping your elbows holding dumbbells in both in a tabletop position. Your feet should
shoulder-width apart, hands. With feet about be under your knees, hip-width apart.
bend them and lower hip-width apart, squat down Keeping your arms straight, as if
the weight behind (using the support of the ball you’ve just completed a chest press,
your head as you and the wall behind you) and lower your arms behind you and over
lunge down. Lift the simultaneously do a biceps your head until your upper arms are
weight up as you curl. When you squat down, even with your ears. Slowly bring your
straighten your legs. your legs should create a arms back to the starting position.
Do half the set with 90-degree angle. Hold for a Then, lower your hips toward the
one leg in front, and moment, and then return to ground and back up. Keep alternating
then switch sides. the starting position. pullovers and hip raises.
COPYRIGHT RODALE INC. 2010-2011 Photographs by Steve Boyle RUNNERSWORLD.COM 3
5. GUIDE
of 10 percent or more of their initial
Your Burning body weight. And that was in
addition to closely watching what
they ate. Those who committed less
time to sweating it out were more
Questions Answered likely to be back where they started.
“Weight loss is not something that
happens and then you’re done with
it,” says kinesiologist Greg
McMillan, an online coach at
Q: Is the calorie mcmillanrunning.com. “That’s why
quick-fix programs hardly ever work
burn on cardio long-term.” To stay motivated, join
machines accurate? a running group, sign up for cooking
A: Not always. If you run on a lessons, or splurge on a trainer who
treadmill, sway on an elliptical, or can refresh a stale routine.
ride a stationary bike, the number
of calories you actually burn can be Q: If I eat healthy during the week,
10 to 15 percent lower than what’s can I splurge on weekends? A:
displayed, says Pete McCall, an Saturday and Sunday
exercise physiologist with the represent about 30 percent of the
American Council on Exercise. Most week, so too many slipups will put
machines don’t take into account you on bad terms with the scale.
percent body fat, height, sex, age, Dieters in a 2008 study dropped
resting heart rate, or if someone is pounds during the week, but
holding onto the handles, which stopped losing weight on weekends
reduces workload. That doesn’t because they ate too much. It’s easy
mean you should totally ignore the to cancel out five days’ worth of
stats on the exercise machines. Use healthy eating with a weekend food
the calorie readout as a barometer fest. Consistency is key, says Felicia
of your progress. If the number goes Stoler, R.D., nutrition coordinator
up from one session to the next for the New York City Marathon.
for the same workout, you know Consume a similar number of
you’re working harder toward your can have a cumulative calorie-burn- walking, which means you’ll burn an calories on Tuesday as you would
weight-loss goals. ing effect, says McCall. A study in extra 250 calories every day. Saturday, she adds. Weigh yourself
the American Journal of Clinical Friday and again on Monday. Any
Q: Am I doomed by genetics to Nutrition found that healthy adults Q: What’s the best way to keep weekend weight gain is a sign you
battle my weight? who were car-happy gained up to the weight off once I lose it? went overboard. On weekends, be
A: No. That said, some people 15 pounds more over 15 years than A: Regular exercise is key. In a sure to eat breakfast. Studies
are more predisposed to having a those who walk more often to get recent study, researchers discovered suggest that people who eat
slower metabolism. Others put on around. To motivate yourself to that overweight subjects who had breakfast eat fewer calories later
weight more easily or carry extra walk more, invest in a pedometer slimmed down over two years in the day. And give in to a treat
pounds in certain areas. Even so, and aim for at least 10,000 steps required an average of 40 minutes during the week, so you don’t have
staying slim is not a hopeless battle. daily. That’s two and half miles of of exercise per day to sustain a loss the urge to splurge on Saturday.
You can outsmart your genes and
maintain a healthy weight. Case
in point: A 2009 Finnish study
published in the International
Journal of Obesity tracked 16
THE QUICKEST FIX Five prerun snacks that are ready to eat now
same-sex twin pairs (chosen You’re running in a half hour and your stomach is growling. What will tide you over without upsetting your
because they had the same genetic stomach? Here are five low-fiber, low-fat snacks, each with about 150 calories, that will boost energy fast.
makeup) for decades and found
that the twin who had been more
physically active over a 32-year
period accumulated 50 percent less
belly fat than the twin who didn’t
exercise. The takeaway? By running
and exercising regularly, you’re
already a step ahead in winning the
battle against the bulge.
Q: Does extra walking help that Handful A bagel A few graham Banana and a few Cup of
much with weight control? of low-fiber with honey crackers with a nuts or teaspoon fat-free
A: Walking may not boost your cereal or jelly teaspoon of honey of peanut butter yogurt
PR, but taking extra steps every day
COPYRIGHT RODALE INC. 2010-2011 Top: Photograph by Chris Crisman; Bottom: Mitch Mandel (yogurt, nuts, honey, cereal); Getty Images (crackers); Alamy (jelly) RUNNERSWORLD.COM 4
6. GUIDE
Weight BAD MATH
Loss by The Some numbers won’t
help you lose weight.
Don’t focus on these
Numbers
Runners love numbers. Use BODY FAT MEASURED
these to slim down—and take 1 ON SCALES
your running to the next level Your hydration level and even
the room temperature can affect
the accuracy of these devices.
Calipers, or even the “Holy Grail
BODY MEASUREMENTS Pants” test mentioned on the
BODY FAT Many runners get frustrated when they left, will give you a solid idea of
step on the scale after weeks of exercising only to your progress for less money and
discover they’re the same weight. What they’re fewer headaches.
forgetting is that they very likely have gained muscle
and lost body fat—arguably a more positive health YOUR MAX HEART
change than losing pounds. You can use inexpensive
calipers like those from AccuMeasure (accumeasurefit-
ness.com) to track body-fat changes. Take the measure-
2 RATE COMPARED
WITH ANYONE ELSE’S
ment about one inch above your right hip. It doesn’t matter if your max
TAPE MEASUREMENTS Taking your waist, hip, is 180 and your buddy’s is 200.
Everyone is different. Your max
and thigh measurements on a weekly basis will help is determined mostly by age
you quantify exactly how many inches you’ve lost. and genetics—not by how hard
BELT HOLES Counting the extra belt holes you cinch up you train.
is an easy way to get daily feedback on your weight. HOLY
GRAIL PANTS Take that old pair of jeans BODY MASS INDEX
you wore when you were at your desired weight and try
them on periodically. Once they fit, you’ll know you’re at
3 Healthy BMI ranges are
quite large, so they’re only useful if
a healthy weight.
NUTRITION
you’re significantly over- or
HUNGER SCALE Rating your appetite can help you underweight. And the formula
HEART HEALTH reduce your calorie intake and lose weight by preventing doesn’t hold up with very
overeating. On a scale of 1 to 10, where 1 is ravenous muscular athletes. A 5'10"
RESTING HEART RATE (RHR) Once a week, take
and 10 is stuffed, eat when you’re at a 3 or 4, and stop 209-pound man, for example,
your pulse for one minute first thing in the morning the day
when you reach a 6 or 7. with just 10 percent body fat is
after a rest day. Compare the number weekly.
SERVINGS OF FIBROUS VEGETABLES Eating at actually considered overweight
You’ll start to see trends (for example, a slightly higher
least five to six one-cup servings of fiber-rich by BMI standards.
RHR may indicate you’re dehydrated). If your resting heart
rate gradually decreases over time, it means vegetables a day can really boost your weight-loss
you’re getting fitter. efforts. How? They’re less energy-dense than most
other foods. That makes them a good choice if
ONE-MINUTE HEART RECOVERY RATE Tracking
you’re trying to eat fewer calories. Fiber also makes
how quickly your heart rebounds from a serious physical
you feel full and more satisfied.
effort can help you benchmark your cardiovascular
strength. To measure yours, warm up thoroughly, then SERVINGS OF THE NOT-SO-HEALTHY STUFF
run hard or do a hill repeat for one to two minutes. Stop The number to aim for here: as few as possible.
and watch your heart-rate monitor. As soon as your rate Refined grains, products with added sugar, fast food,
drops one beat, start timing. After 60 seconds, see sodas, and processed foods tend to be high in calories
how many beats per minute it has dropped. In general, a but provide very little nutrition. The more you can
one-minute recovery rate in the 30s is good and 40s is cut back, the easier it will be to trim your total calorie
great. The bigger the number, the fitter you are. intake and lose weight.
RUNNING THE NUMBERS
3 5 to 6 25 to35
Ounces of whole grains to eat each Servings of meat, beans, and nuts Grams of fiber you should eat every
day. That’s one cup of high-fiber you need daily for the right amount of day. Get it from legumes (a cup of
cereal, a slice of whole-grain bread, or protein. Many runners assume that lentils has 16 grams), vegetables,
half a cup of brown rice. they need more. fruits, and whole grains.
COPYRIGHT RODALE INC. 2010-2011 Photographs by Mitch Mandel RUNNERSWORLD.COM 5
7. tain unhealthy saturated or trans fats. “Some
people see the term „fat-free‟ and use it as a green
light to eat as much of it as they want,” says
Dorfman. “This leads to overconsuming calo-
ries.” And it can lead to weight gain.
FAT TRAP #4
Drinking too many calories
BYPASS IT Many runners think drinks are low
in calories just because they‟re in liquid form.
Not true. Beware of diet sodas: A 2009 study
found that adults who drink diet sodas often are
more likely to be overweight and develop diabe-
tes. Wine has health benefits, but also packs lots
of calories. If you‟re trying to slim down, keep it
to one drink daily.
FAT TRAP #5
Running on empty to burn fat
BYPASS IT In theory, running before break-
fast forces your body to use fat as its main fuel.
“But you need carbs in your system to start your
engine and to keep it going strong to burn more
total calories,” says Felicia Stoler, R.D., nutrition
coordinator for the New York City Marathon.
Have 100 to 200 calories of easily digestible carbs
like fruit juice or yogurt about 30 minutes before
your workout. This helps cut down on postexer-
cise hunger and the desire to overeat.
Smart Moves
How to avoid falling into five common “fat traps” that can
FAST FOOD
AT HOME
Superbusy? Here are some quick
drag down your running and your weight-loss efforts and healthy staples to keep handy
FROZEN FRUIT DRIED FRUIT Dates,
FAT TRAP #1 your weight-control efforts. To avoid this, snack
Blueberries or mixed raisins, coconut
Banning so-called “bad”foods in the afternoon so you‟re not ravenous at night, berries, cherries, and OILS Olive, sesame
BYPASS IT Runners trying to slim down often says Tara Gidus, R.D., a Florida-based sports dieti- peaches
try to cut out all indulgent foods, but this can tian. Her advice: Eat food in the kitchen. You‟re HERBS Basil, parsley,
FROZEN VEGGIES and mint
backfire. “If you‟re following an overly restrictive more likely to overindulge when parked in front Broccoli florets and GRAINS Pasta,
diet, you‟re more likely to go overboard on your of the TV, which distracts you from noticing how bell peppers whole-grain pancake
vices,” says Lisa Dorfman, R.D., director of sports much you‟re eating. And have a plan. Coming PRODUCE Pre- mix, oats, whole-
nutrition and performance for UHealth at the home famished without a dinner plan can lead washed and precut wheat pita chips
University of Miami. Losing pounds depends on to grabbing a bag of Doritos. Make a meal ahead romaine hearts, MEAT Precooked
balancing your diet without depriving yourself. of time that you can heat up, or a few quick go-to preshredded cabbage, chicken sausages,
Dorfman suggests the 80-20 rule: Eat well 80 recipes to ensure you make healthy choices. limes, scallions flank steak, or roast
percent of the time, and allow treats the other 20 DAIRY Plain yogurt, beef cold cuts
percent. As long as you‟re reducing your overall FAT TRAP #3 feta cheese CONDIMENTS Soy
intake, you don‟t need to nix any one food. Dependence on low-fat foods NUTS AND SEEDS sauce, red pepper,
BYPASS IT Realize that a low-fat or reduced-fat Walnuts, peanuts, tahini, peanut butter
FAT TRAP #2 item may have nearly as many calories as a almonds, cashews, SWEETENERS
Overindulging in the evening higher-fat version because ingredients like sugar sunflower and Maple syrup, honey,
BYPASS IT If you routinely spend too much often replace fat to make the product taste better, sesame seeds vanilla
time with Ben and Jerry at night, you‟ll sabotage says Dorfman. Plus, low-fat foods can still con-
COPYRIGHT RODALE INC. 2010-2011 Photograph by Michael Lavine RUNNERSWORLD.COM 6
8. GUIDE
The Fat-Burning Zone
These high-intensity workouts will help you torch more
calories, so you can get fitter and faster
MORE
WEIGHT=
MORE BURN
To get more bang out of your
strength-training routine, lift
heavier weights with fewer reps
A recent study at Georgia Southern
University found that lifting 85 percent of
your maximum ability for eight reps burns
about twice as many calories in the two
hours postworkout compared with 15
reps at 45 percent max. And don’t worry:
Lifting heftier iron won’t transform you
into a bodybuilder; achieving that look
requires eating a high-calorie diet and a
long-term power-lifting regimen. But you
don’t need to give up lighter weights—
they actually do a better job at improving
muscular endurance.
RUN IT OFF
One week of weight-loss
boosting exercises
MONDAY Full-body strength-training
TUESDAY A.M. four- to five-mile moderate,
steady-pace run; P.M. 30- to 40-minute
interval-training workout
WEDNESDAY Rest day
ON THE TRAIL, TRACK, OR ROADS ON A TREADMILL THURSDAY 45 to 60 minutes cycling, rowing,
After a warmup, run 800 meters, aiming to After a warmup, run for five minutes at one swimming, or other aerobic activity
finish at 90 to 95 percent of max heart rate, says percent incline at a speed that hits 90 to 95 per- FRIDAY A.M. 30- to 40-minute interval-training
Jason Karp, Ph.D., owner of Runcoachjason.com. cent of your max heart rate, says Karp. After a workout; P.M. Full-body strength-training routine
After a two-minute recovery jog, repeat two more two-minute recovery jog, repeat two more times. Cool SATURDAY Rest day
times, then cool down. Add an 800-meter interval down for 10 minutes. Add one interval ev- SUNDAY Long, slow run (twice as long as any
every two weeks until you reach six. ery two weeks until you reach six. midweek run)
With contributions by Adam Bean, Jen Van Allen, Sarah Lorge Butler, Pamela Nisevich, Nicole Falcone, Leslie Goldman, Ginny Graves, Jason Karp, Ph.D.,M. Nicole Nazzaro, Matthew G. Kadey, M.Sc., R.D., and Melissa Wagenberg Lasher
RUNNERSWORLD.COM 7
