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 percentA 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 JOURNALEverything you need to know about fueling up smarter, 5 Studies have shown that people who writerunning stronger, and dropping pounds for goodT 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‟twork for runners. It will leave you hungry, tired, and...overweight. Here‟s how to apply COPYRIGHT RODALE INC. 2010-2011 Photograph by Hunter Freemanweight-loss strategies to work for your running life.
GUIDEA PerfectDay forWeight LossShedding pounds doesn’trequire starvation. Here’s adelicious 24-hour menuRUNNER35 years old, 150 pounds LIFESTYLESedentary desk job EXERCISERuns about 20 miles per week at a nine-minute-per-mile pace; strength trains about two hoursper week MAINTENANCE CALORIE NEEDS2,387 calories per day GOAL CALORIE INTAKE LUNCH WORKOUT DINNER2,029 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 slowsalmond butter; 1 kiwi; 1 hard-boiled egg digestion (keeping you satisfied) and boostsA 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 healthyounce 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 whileproviding energy for your lunchtime workout. CALORIES: 1,991 CARBS: 252 G FIBER: 47 G PROTEIN: 113G FAT: 67 GGETTING 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
GUIDELiftWeight to LoseWeightShed 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 JACKKNIFET 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 10reps. 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 CitySINGLE-LEG DEADLIFTS TO SHOULDER PRESSStand on one leg, holding dumbbells by your side. Slightly bend knee withback 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
GUIDE of 10 percent or more of their initialYour Burning body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out were moreQuestions 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 atQ: Is the calorie mcmillanrunning.com. “That’s why quick-fix programs hardly ever workburn on cardio long-term.” To stay motivated, joinmachines accurate? a running group, sign up for cookingA: Not always. If you run on a lessons, or splurge on a trainer whotreadmill, sway on an elliptical, or can refresh a stale routine.ride a stationary bike, the numberof 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 Sundayexercise physiologist with the represent about 30 percent of theAmerican Council on Exercise. Most week, so too many slipups will putmachines don’t take into account you on bad terms with the scale.percent body fat, height, sex, age, Dieters in a 2008 study droppedresting heart rate, or if someone is pounds during the week, butholding onto the handles, which stopped losing weight on weekendsreduces workload. That doesn’t because they ate too much. It’s easymean you should totally ignore the to cancel out five days’ worth ofstats on the exercise machines. Use healthy eating with a weekend foodthe calorie readout as a barometer fest. Consistency is key, says Feliciaof your progress. If the number goes Stoler, R.D., nutrition coordinatorup from one session to the next for the New York City Marathon.for the same workout, you know Consume a similar number ofyou’re working harder toward your can have a cumulative calorie-burn- walking, which means you’ll burn an calories on Tuesday as you wouldweight-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. AnyQ: 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 youbattle my weight? who were car-happy gained up to the weight off once I lose it? went overboard. On weekends, beA: No. That said, some people 15 pounds more over 15 years than A: Regular exercise is key. In a sure to eat breakfast. Studiesare more predisposed to having a those who walk more often to get recent study, researchers discovered suggest that people who eatslower metabolism. Others put on around. To motivate yourself to that overweight subjects who had breakfast eat fewer calories laterweight more easily or carry extra walk more, invest in a pedometer slimmed down over two years in the day. And give in to a treatpounds 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 havestaying 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 andmaintain a healthy weight. Casein point: A 2009 Finnish studypublished in the InternationalJournal of Obesity tracked 16 THE QUICKEST FIX Five prerun snacks that are ready to eat nowsame-sex twin pairs (chosen You’re running in a half hour and your stomach is growling. What will tide you over without upsetting yourbecause 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 foundthat the twin who had been morephysically active over a 32-yearperiod accumulated 50 percent lessbelly fat than the twin who didn’texercise. The takeaway? By runningand exercising regularly, you’realready a step ahead in winning thebattle against the bulge.Q: Does extra walking help that Handful A bagel A few graham Banana and a few Cup ofmuch with weight control? of low-fiber with honey crackers with a nuts or teaspoon fat-freeA: Walking may not boost your cereal or jelly teaspoon of honey of peanut butter yogurtPR, but taking extra steps every dayCOPYRIGHT RODALE INC. 2010-2011 Top: Photograph by Chris Crisman; Bottom: Mitch Mandel (yogurt, nuts, honey, cereal); Getty Images (crackers); Alamy (jelly) RUNNERSWORLD.COM 4
GUIDEWeight BAD MATHLoss by The Some numbers won’t help you lose weight. Don’t focus on theseNumbersRunners love numbers. Use BODY FAT MEASUREDthese to slim down—and take 1 ON SCALESyour 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 GrailBODY MEASUREMENTS Pants” test mentioned on theBODY FAT Many runners get frustrated when they left, will give you a solid idea ofstep on the scale after weeks of exercising only to your progress for less money anddiscover they’re the same weight. What they’re fewer headaches.forgetting is that they very likely have gained muscleand lost body fat—arguably a more positive health YOUR MAX HEARTchange than losing pounds. You can use inexpensivecalipers like those from AccuMeasure (accumeasurefit-ness.com) to track body-fat changes. Take the measure- 2 RATE COMPARED WITH ANYONE ELSE’Sment about one inch above your right hip. It doesn’t matter if your maxTAPE MEASUREMENTS Taking your waist, hip, is 180 and your buddy’s is 200. Everyone is different. Your maxand thigh measurements on a weekly basis will help is determined mostly by ageyou quantify exactly how many inches you’ve lost. and genetics—not by how hardBELT HOLES Counting the extra belt holes you cinch up you train.is an easy way to get daily feedback on your weight. HOLYGRAIL PANTS Take that old pair of jeans BODY MASS INDEXyou wore when you were at your desired weight and trythem on periodically. Once they fit, you’ll know you’re at 3 Healthy BMI ranges are quite large, so they’re only useful ifa healthy weight. NUTRITION you’re significantly over- or HUNGER SCALE Rating your appetite can help you underweight. And the formulaHEART 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 510"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 isafter a rest day. Compare the number weekly. SERVINGS OF FIBROUS VEGETABLES Eating at actually considered overweightYou’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 heartrate gradually decreases over time, it means vegetables a day can really boost your weight-lossyou’re getting fitter. efforts. How? They’re less energy-dense than most other foods. That makes them a good choice ifONE-MINUTE HEART RECOVERY RATE Tracking you’re trying to eat fewer calories. Fiber also makeshow quickly your heart rebounds from a serious physical you feel full and more satisfied.effort can help you benchmark your cardiovascularstrength. To measure yours, warm up thoroughly, then SERVINGS OF THE NOT-SO-HEALTHY STUFFrun 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 calorieshow many beats per minute it has dropped. In general, a but provide very little nutrition. The more you canone-minute recovery rate in the 30s is good and 40s is cut back, the easier it will be to trim your total caloriegreat. The bigger the number, the fitter you are. intake and lose weight.RUNNING THE NUMBERS3 5 to 6 25 to35Ounces of whole grains to eat each Servings of meat, beans, and nuts Grams of fiber you should eat everyday. That’s one cup of high-fiber you need daily for the right amount of day. Get it from legumes (a cup ofcereal, 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
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 MovesHow to avoid falling into five common “fat traps” that can FAST FOOD AT HOME Superbusy? Here are some quickdrag 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 pancakevices,” 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 Precookedbalancing 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 roastpercent 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 Soyintake, 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 butterFAT 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 vanillatime 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
GUIDEThe Fat-Burning ZoneThese high-intensity workouts will help you torch morecalories, 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-trainingJason 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 anyevery 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