Dear Marathon,I've gained 10 pounds since I started training for you. Ten. Pounds. In less than a month of training!
Every non-runner I've mentioned this to cheerfully says, "Oh, it's just muscle weight!"
Wrong. NOT muscle weight. Muffin top weight. The kind of weight that makes your pants tight, your face bloated and your self image very depressed.
I'm not placing all the blame on you, Marathon. Sure, when you do long runs, your body naturally retains more water (that by itself that can mean a 5 pound gain). And with the mileage increase, my metabolism is roaring, which leads to insatiable hunger. But how I deal with that hunger is all on me.
There seems to be a disconnect between what I know I should eat and what I actually eat. Ideally, I would be fueling my body with an abundance of whole foods (veggies, leafy greens, legumes, nuts, berries, quinoa, brown rice, lean proteins, et al) and eliminating the processed crap that causes inflammation and imbalanced blood-sugar levels (flours, sugar, and basically anything that comes in a box or is endorsed by a cartoon character).
Now, my brain knows that if I fuel well, I will recover faster, I will build muscle more easily and my body will maintain its ideal weight. But then this crazy hunger takes over all conscious reasoning and all of the sudden -- with no warning at all! -- I am wrist deep in a quart of cookie-dough ice cream.
It's easy to justify these kinds of decisions because of you, Marathon. "Well, I'm training for a marathon. Of COURSE I can eat anything I want!"
That's just the thing. I *could* use an increase in activity to vindicate every terrible food decision I make, but so far that has left me feeling listless, heavy and weak. I would rather make my training an opportunity to be even more aware of what I'm putting in my body and how it affects my energy, health and moods.
Before things spiral too much further out of control, I'm establishing some regulations. No more ice cream (a food I can't ever seem to eat in moderation) and no more eating after 9 p.m. I've never had trouble with this before, but now it's like I'm eating nonstop right up until I fall asleep, lonely spoon dangling from my mouth.
I'm going to keep junk "food" out of my house (if I don't buy it, I won't eat it), and I hope that in time, Marathon, if I combine my training with wise nutrition, I may actually start loving you.
Tentatively yours,
Kaeti
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Have you dealt with this pesky marathon weight gain? What did you do?
(Photo by strausser of a muffin top. Get it? Muffin top? Like my tummy but more delicious!)
Excellent article. My training buddy and I have had the exact same problem training for our marathon (coincidentally on the exact same day as yours). A 10 mile run is an unbelievably powerful enabler for some pretty unhealthy eating, all excused under the guise of "earning" it. To combat this, we both have cleared our houses of anything and everything unhealthy (admittedly, by eating it).
But what replaced it was whole grains, fresh vegetables, etc. It's important not to have temptation around, but it's also equally important to know what's healthy that you WILL eat. I've had to spend a few Sundays preparing a weeks worth of grilled chicken, healthy bean chili, etc.
If it's not ready when I come in from a 5 mile run, I'm going to the first thing that will be ready, and that's usually the least healthy option.
Dave, you are so right! I think the best way to break the junk-food cycle is to make it inconvenient (not buying it) — and to make the GOOD food very convenient (just like you're doing).
Kaeti, I really appreciate this piece. The eating issue is one of the hardest for those of us who train for long distance races but are addicted to certain foods that are not good for us.
I look forward to reading more of your insights as you continue with training, and wish you the best as you keep learning and sharing your thoughts.
Paying attention to how your body feels and what gives you energy is such an important part of the training process. I am trying to learn these things as well but admire your ability to articulate the experience so well.
Thanks!
Thanks for this post. In my 3 weeks of tri training, I've gained about 6 lbs and my hunger has been uncontrollable. I'm not sure I can give up ice cream, but I don't keep it in the house, so it's not a huge problem. The no food after 9pm thing is hard, because often our workouts go until 9 or later. Those nights are the worst.
I vowed that this year I would feed my body well during these 6 months of training, and already I'm off on the wrong foot. But I can start again tomorrow.
Kaeti - I'm pretty sure this weight gain is totally normal. I have never done a marathon, but I have trained and run in 5 half marathons, and it definitely happened to me, espeically the first couple. Finally I figured out that my body needed some protein after the long run - it was the only thing that kept from eating ALL DAY afterwards. Everyone is different, but try eating 2-3 eggs after your next run, which some quality quality carbs like whole wheat toast or oatmeal. Then maybe take a nap or at least a couple hours off your feet.
Christy: Thank YOU for your always thoughtful support and perspective. Sure, there are setbacks, but I think this ongoing journey to be more mindful about my body and choices is so worth it!
Sarah: I have those late evening workouts, too, and it's hard to control the hunger when I get home. The best way I've come up with to deal with it is to eat something small (berries, nuts and some Greek yogurt) that has a good mix of the carbs and protein I *need* for recovery. And then go to sleep immediately so that I'm not tempted by anything else. ;) But I think you have the perfect attitude in "I can start again tomorrow." One day at a time, and we're learning along the way.
Zarah: I'm the same way! If I don't get protein within a certain window of time, I am doomed to be ravenous for the rest of the day. I love eating a mix of nuts, berries, quinoa and other quality carb/protein combos after a long run — I just need to make sure to stick to the quality stuff. :D
I like your notion of keeping junk food out of the house. For me it's easier to resist that pint of Cherry Garcia ice cream during the 15 minutes I'm at the store than during the 2 hours it takes me to succumb and eat it once I get home.
I wouldn't worry too much about the late night eating, unless that upsets your overall calories in versus calories burned ratio. The thing about gaining weight when you eat late is a myth. On the other hand, my ALL-night eating when I'm training for a marathon does lead to me exceeding my ideal running weight.
And I'll try protein after a long run. I've always been so focused on renewing the glycogen stores in the muscles that I eat nothing but complex carbs afterwards.
Kaeti,
The hunger will just increase!! I'm 7 weeks away from my 3rd marathon and just finished my first, of three, 20 mile runs today. It's SO hard to steer clear of the junk! I grab a Clif bar within 15 minutes of my long runs. Instant protein. I stock the peanut butter, too!!! Love that stuff and it's filling. I'm pretty regimented about eating super healthy (i.e. fruits, veggies, proteins) through the week. Then, after my Saturday long run (and a healthy breakfast/brunch succeeding), I'll give into some of the cravings I've had during the week. Like ice cream!
Good luck!
I know exactly what you are going through. I myself train for all kinds of running races and since the last half-marathon I did (and currently training for another) I have been ravenous at times and hungry most of the time. I have, in vain, searched the internet to find out if what I am experiencing is normal. Just knowing that I am not the only one going through this is comforting. However, I will continue to do my best to fuel my body with healthy foods and I hope the same for you. I just feel better, emotionally and physically when I make good choices.
Marathon Matters: It's important to refuel your glycogen stores, definitely, but protein is also essential for muscle recovery. Some more detailed info here: http://www.experiencelifemag.com/issues/january-february-2009/fit-body/fresh-thoughts-on-fitness-nutrition.html
What I've heard from our experts about late-night eating is that it's best to avoid eating at least two hours before bed. If you fall asleep with food in your stomach, your body is more likely to store it, not burn it. Now you've got me interested and I'm going to look into it some more!
Rebekah: Thanks, and good luck to you, too! We're just starting to ramp up our mileage, so I imagine this hunger is going to get more extreme as we get to those 18- and 20-mile runs. That's why I'm thinking it is good for me to establish healthy habits now, before things get worse!
Kerrie: I'm glad to know I'm not alone, too! We're all in this together, trying to make healthier choices. I agree with you — I always feel better (emotionally and physically) when I'm taking care of my body.
And, where do we find the recipe for those tantalizing muffins? ;)
HA! Good luck with that!
Agree! Right now Ahren is training for a marathon and I am training for a half (which is completely ridiculous because I'm not a runner but I'm doing it and its actually fun!). I was felling the same way, eating everything in sight especially after a run. The way I am currently getting out of the post run snack attacks is I boiled up about 2 dozen eggs at a time (since there are 2 runners in the house now) making it easy for me to grab quick good protein when I'm done running.
I am a bit late finding this article but am SOOO happy to know I'm not the only one!
For about an hour after my training I'm fine but then as soon as my 'body systems' are 'cooled off' I'M EATING EVERYTHING!
To offer a bit of advice as it has been working for me the past few days (not much I know, but a start): I take/keep a container of 1-1/2 cps) cooked, sweetened with splenda oatmeal with raw almonds (1/2 cup almonds) with me at all times. Gross to other people but perfectly sensible to me! I feel hungry and I just stuff my face with my 'fuel' and the chewing of the raw almonds and cold oatmeal somehow satiates and makes the whole eating process boring and I'm ready to move on. :) It's the perfect muscle and energy restoring fuel. I don't crave anything after it.