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