Wednesday, November 2, 2016

running made me fat

MARATHON TRAINING MADE ME FAT
By: Molly Shea

First-time marathoners often assume the pounds will melt away when they hit the pavement. But for many novice runners such as Elbaz, training for those 26.2 miles has the opposite effect.

“Every season, there are people who gain weight through the process,” says New York City race coach and nutrition counselor Daphnie Yang.

She chalks it up to a few different causes. The most common is overeating, as hard as that may seem to ravenous runners. She says racers often fill up on a big meal at the end of the day to replace the calories they think their bodies burned during long training runs.

“People are overestimating how many calories they’re burning over the run, and as a result they’re consuming too much,” Yang says. It’s a mistake any exerciser can make, whether they’re training for a marathon or getting back to the gym after a hiatus.

Avoid marathon weight gain

Eating right while training is a delicate balance. Here, expert Daphnie Yang breaks it down.

Fuel up before you work out

“[My running group] would meet at 8:30 a.m., and it was always the people who didn’t have breakfast who struggled the most,” Yang says. She suggests a banana or toast with peanut butter before a training run.

Recharge within an hour

“You’re burning through a lot of carbs, and your body needs to replenish,” Yang says. She suggests eating a carb- and protein-rich snack, such as a health bar, or a meal 45 minutes to an hour after your run.

Avoid bingeing at night

“Having your biggest meal at night is not the way to go, because you won’t be utilizing that fuel. Save your calories for when you’re moving,” Yang says.

Cool it on the runner candy

“[First-time] runners get excited about the chomps and the chews and the gels — they’re so shiny and cool,” Yang says. While she recommends one piece of “runner candy” every six miles, it’s easy to overdo it on the sugar-heavy boosters. Yang also suggests ditching Gatorade and other sugary drinks for water.

Read the full article HERE.

 

WOD

5 Rounds:

15 KB Swings 53/35#
15 Power Clean 95/65#
15 Box Jumps 24/20”

*20 Minute Time Cap

Gymnastics:

3 Rounds:

10 Lying Leg Throwdown (with partner)

RX:
Best 17:40
JFruh 13:42
Rhen 13:0
Pat 15:25
Aubree 11:47
Amanda 9:33
Tammy 18:38
Josh 16:02
Ryan 18:18
Cates 18:26
Justin 15:47
Jared 12:16
Jeff 17:19
Terra 10:08
Michelle 19:33
Belinda 11:11
Nicholl 1335
McKown 1200
Jen D 1430
Meg N 1544
Sully 1645
Mandy 1814
Marion 934
Tweedy 1957
Travis 1145
Josh 1259
Grace 1530
Hollywood 1852
Christy 1634
Toph 1628
Kapitan 1519
Frank 1749
Max 1313
Andy 1443
Jenny 1338
Bree 1305
LMello 1642
Caroline 1701
Mer 1040
KK 1054
Natalie 1630
Sarah 1204
Bill F 1430 (6rds)
Joe 1304
Kyle H 1415
Darren 1430
PDiddy 1309
Min 1830
KDawg 1445
CMock 1411
Travis 1741
Erin 1122
Trent 1833 *Welcome
Shanon 19?
KTrow 1228
DP 1607
Sp K 1555
Lc 1524
Eric 1703
Kate 1714
Chase 1510
Phil 1849
Jen R 1508
Mroz 1447
Jeff L 1850
Vance 1314
Joe 1245
Matt 1706

MOD:
Holly 13:08
Gary 17:02
Aimee 14:14
Shaq 17:13
Barbara 17:57
Erin 18:01
Liana 17:16
Court 11:14
Gretchen 18:40
Chad 17:49
Keith 15:06
Tonya 16:19
Val 1412
Ellie 1456
Caleb 1708
Sabrina 1547
Carol 1450
Megan 1935
Mary 1534
Kristin 1532
Heather ? *Welcome
Meghan 1343
Alissa 1341
Trent 1718
Amy 1458
Carolann 1314
Cory 1109
Ashleigh 1406
MK 1845
Brad 1645
John 1720
Connor 1542
Annie 1326
Carrie 1308
Lesa 1653
Lauren 1550
Sabina 18
Brittany 1527
Brad 1432
Aimee 1714
Melanie 1520
Michael 1811
Patrick 1724
Jen S 1704
Susie 1423
Becky 1723
Brian ?
Gene 1827
Mark 1942
Tyler 1653
Denise 1750
Tracy 1654
Erika 1420
Rachel 1724
Shanon 1624
Charity 1648
Michelle 1538
Alicia 1434
Robin 1549
Don 1817
Deanna 1439
Kristi 1610

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