How Many Calories Do Runners Really Need?

Several factors go into being able to improve your performance as a runner. Consistent training with the right mix of speed work, long runs, and easy runs are at the top of the list. Rest and cross training must also be incorporated to recover properly and be prepared for the hard sessions to come. Nutrition plays a large role in performance, as it is what gives us the energy we need to actually perform and to do it well. Consuming the proper amount of carbohydrates and proteins is the key to sustaining energy levels while making sure to include other key nutrients like iron and vitamins.

You may have been in the situation where you do well during training for a bit but frequently struggle to hit several workouts in a row. This is usually a sign that you are not eating enough. As volume and intensity increases during training cycles, the number of calories your body requires increases as well. Even if you are on top of your nutrition game, it is easy to not meet your recommended calorie intake. Not eating enough calories can leave you fatigued on every run and increase your injury risk. But what is the right amount?

Calorie Intake

The right amount of calories a runner requires will depend on age, sex, weight, and activity level. This means it may be necessary to consume a fluctuating amount each day of the week since the intensity and length of runs and other workouts vary. The recommended daily calorie intake for a sedentary adult male ranges from 2200 to 2600 calories. For females, the range is 1800 to 2000 calories. Therefore some distance runners may need close to 3000 or more calories most days of the week to maintain their weight and energy levels. This may seem like too much, especially to women, but it is what is necessary if you want to perform your best and not risk getting injured.

Weight Loss & Training

If you currently are overweight or obese, then a lower calorie intake is ideal until you reach your goal weight. This should be done carefully, as cutting calories too low can result in limited energy. This will only lead to having to skip workouts and not be able to run your hardest. Having too little calories may also lead to muscle loss, which is what powers us through our workouts. Therefore if weight loss is a goal when training for a race, then it should be done gradually. Unfortunately, it is safest to plan an extremely slow weight loss of about a half pound per week.

Calorie Requirements Equation

Although calorie calculators you find online are used to get an estimate of the number of calories you need, it is usually in the ballpark of the right amount. The Harris-Benedict equation is a popular formula used to estimate your needs and takes into account your current activity level.

BMR for Men:    (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

BMR for Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

BMR is your basal metabolic rate, which is the number of calories your body requires in order to function properly. Once you calculate your BMR with this formula, you can multiply by the different values according to daily activity level.

For men and women:

Sedentary/little to no extra activity: BMR x 1.2

Light exercise 1-3x/week: BMR x 1.375

Moderate activity 3-5 days/week: BMR x 1.55

Very active 6-7 days/week: BMR x 1.725

Hard exercise/physical job (2x/day training): BMR x 1.9

This method is a good way to determine how many calories you should have on each training day, since some runners train twice a day a few times per week, but take a full rest day as well. Calorie requirements will be very different for each of these days.

Even with the above formula, the calorie requirement calculation can be wrong—either too high or too low. Everybody is different and some runners burn more calories per hour than others. Fitness levels, genetics, and present medical conditions can impact your calorie-burning rate. A more accurate test is one where you sit for ten minutes with a mask over your face and your breathing is measured to determine how much oxygen you use at rest. Whether you use this method or the formula above, many times it is all about trial and error. It is best for runners to eat more than they think they need at first and see how their body responds rather than under eating to see if it is good enough. You do not want to risk getting injured or wasting too many weeks not making progress due to not eating enough.

Types of Calories

Once you understand your individual daily calorie requirements, then it is important to fuel your body with the right types of calories. Limiting “empty calories” is key as these are considered calories with no nutritional value. Most packaged snacks, candy, soda, and chips are in this category. Runners should focus on getting the majority of their calories, at least 60%, from high-quality carbohydrates in order to supply the muscles with enough glycogen. The other 40% can be divided evenly between lean proteins and healthy fats. Proper fueling and hydration practices are necessary for performance improvement, injury prevention, and for an overall healthy body.

Sources

Benjamin I. Rapoport , Metabolic Factors Limiting Performance in Marathon Runners, Journal, Dec 26, 2019.

Faster on Race Day Than During Training? Here's Why

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Salt Tablets for Effective Hydration

Hydration is a popularly researched topic on the internet for runners and other endurance athletes. When you are training for a long distance race, proper hydration will be a key factor in improving performance. While most people, especially newbies in the running and cycling world, believe hydration only has to do with water, this is far from correct. You will find that sodium plays a crucial role in being properly hydrated before, during, and after distance training. This is due to the fact that our bodies eliminate a large amount of sodium during sweating. When there is an excessive loss of sodium, it negatively affects the body.

Sodium not only plays a role in maintaining proper fluid balance throughout the body, but it also is an important component in the nerves that control our muscles. Not having enough sodium in the body will decrease nerve signals and reduce the firing of muscles needed during activity. This is why it is emphasized to include electrolyte-enhanced sports drinks along with water while training for long periods of time, especially in the heat, where our bodies sweat more. Some drinks primarily include high amounts of sodium, while others will have additional minerals that aid in hydration such as magnesium and potassium. Most running events will provide Gatorade at aid stations, and it is highly recommended to take advantage of this.

How Much Sodium is Actually Lost?

The amount of sodium lost during exercise will vary from person to person. If you are a heavy sweater you will likely lose more sodium than a light sweater. Training in excessive heat or humidity will also cause more sweating and sodium loss, but that will depend on how acclimated your body is to training in that type of weather. The average amount of sodium lost is around 500mg/lb of sweat, but again, this will vary with the factors just mentioned. Runners can lose around two pounds of fluid per hour of training, which means a loss of 1000mg of sodium. This gives a pretty good idea of how much is needed to replenish during training and races. Once an athlete reaches a loss of 3-5% of their body weight in sweat, dehydration and hyponatremia symptoms may develop which will decrease athletic performance. It is a good idea to consider replenishment options other than plain water during these circumstances, such as the readily available salt tablets on the market.

Salt Tablets: Not Just Sodium

Most salt tablets contain more than just sodium. Magnesium, potassium, and chloride are also electrolytes that we lose when we sweat and are minerals that work with sodium to balance out the fluid inside and outside of the cells in the body. This is why it is important to look for salt tablets that contain these electrolytes as well. Many ultra runners and triathletes swear by these supplements and have had positive outcomes in race performance.

Reaching to a point of hyponatremia, which is a low sodium level in the blood, leads to nausea, lightheadedness, and muscle cramps, all which can reduce strength and energy during performance. Many athletes reach for water when they begin noticing these side effects, but this will only dilute the sodium further creating even worse problems. Severe states of hyponatremia may cause seizures and death in some cases, so it is crucial to understand and consider sodium supplementation. Although sports drinks are quite effective at replenishing electrolyte loss, other minerals are needed to enhance the role of sodium during performance.

How Much Sodium Do Runners Really Need?

Studies have shown that preloading of sodium when exercising in the heat may slow the rise of core body temperature, but this does not mean athletes should overindulge in salty foods on a daily basis. As most health information emphasizes the negative impact of a high sodium diet has on the body, athletes should practice safe consumption of salt regardless of the sodium needed during excessive exercise. A regular diet without the inclusion of added salt will easily meet the daily recommended allowance for sodium which is 2300mg. Although running a marathon for 4 hours can cause a loss of around 4000mg of sodium, incorporating a salt tablet prior to starting and replenishing throughout the race is enough to keep the fluid balance.

Although runners can get a good amount of sodium by eating a salty meal or snack before a race or long run, it is difficult to consume and track the total amount of sodium needed. This method will also involve the ingestion of extra calories and other nutrients that are unnecessary at the time. The reason salt tablets may be a better choice is that they have a more concentrated amount of sodium than foods or even the sports drinks available at aid stations. If those sports drinks had a higher concentration of sodium, it would create an excessively salty flavor, which is not appealing to most people. Therefore the lower sodium levels in the few sips of Gatorade taken at each aid station would not be sufficient enough, especially in an extremely hot and humid race. Taking salt tablets is a quicker method to supply the body with the electrolyte levels it needs.

Sources

B. Sanders, T.D. Noakes & S.C. Dennis, Sodium Replacement and Fluid Shifts During Prolonged Exercise in Humans, Journal, Aug 6, 2019

Dale B. Speedy; John M. D. Thompson; Ian Rodgers; Malcolm Collins; Karen Sharwood, Journal, Aug 6, 2019

Stacy T. Sims, Nancy J. Rehrer, Melanie L. Bell, and James D. Cotter, Preexercise Sodium Loading Aids Fluid Balance and Endurance for Women Exercising in the Heat, Journal, Aug 6, 2019

Three Weeks to Marathon #6

I am officially three weeks away from my 6th full marathon. The Miami Marathon is my absolute favorite race—not only because it is my hometown race and it’s where I train every day, but also because everything about the events that go on during the weekend, the race organization, and the course is so fun! I am looking forward to seeing all of the familiar faces from every year, as well as so many others I am going to get to meet. I will also be hanging out with the My Olympic Coach team at their booth at the expo both Friday and Saturday, so that will be pretty cool! Before all of this happens though, I need to really focus hard on getting in a few more quality sessions during my last peak week, as well as a proper taper.

I have a few workouts this week that have me feeling excited but nervous at the same time. Since I have had some not-so-good races this Fall, I am missing a bit of confidence to run the paces I need to run for my goal. The Turkey Trot in November, which was my very first 10k race, was the hardest race I have ever done (yes, harder than the marathon!). Most of you read in my recap post that the 10k basically leaves no room to makeup any lost time, whereas in the marathon, if you have a couple of slow miles, you have so many more to speed up on to catch up. I finished that race with a 6:34 average pace—slower than my best half marathon pace! A week and a half after the 10k, I ran a half marathon in West Palm Beach. Thankfully I went into that race with the mindset that I was just going out for a long tempo training run in prep for this month’s marathon. I ran a 1:30:58, which is over 5 minutes slower than my current half marathon PR. This really discouraged me at the time. Since then, I have had some pretty good training runs so I’m back to feeling more confident and I know those upsetting races landed on “off” days.

I am basically done with really, really long runs, so the rest of my workouts will be short to medium runs, with marathon-paced miles in the mix. My coach, Luis Orta, does such a good job planning my training with workouts that challenge my weaknesses. I have always had a hard time with long tempos and holding my goal pace for more than a couple of miles, so I have had plenty of these during this cycle. I’ll keep you updated as I get more of these completed these next couple of weeks.

Nutrition will also be a focus. I do well with my diet, but I tend to wait too long to eat after workouts and sometimes slack on getting in enough calories on my busier days when I am on the road working. I do my best running when I eat a high calorie/carb/protein diet. So, I will be eating A LOT now!

I am so thankful to everyone who has supported my training on Instagram! As much as many of my followers say I motivate them with my posts, it is all of them who truly motivate me to stay on track and keep pushing towards my goals. When I have had a few tough days and I dread my morning runs, all I have to do is log into Instagram and read a couple of posts of those who have gotten up much earlier than I have and accomplished an amazing workout. That pushes me right out of bed and inspires my whole day! So, thank you :)

Why I Hired a Coach

This is one of the most frequently asked questions this year by my family, friends, and social media followers. Since I began training hard to break personal records back in 2016, I have made amazing progress along the way, even up until this year when I decided to hire a coach. It was not that my approach was not working, but I felt it needed more. While training for the 2018 Miami Marathon, I used the same sessions week after week—a tempo run, long run workout (that rarely was a success), and a speed session that alternated each week between three different workouts. I kept this up after the race to train for the Boston Marathon a few months later as well. I was one of the frozen few that day who ended up with hypothermia and a DNF, but that had nothing to do with improper training, of course.

I took a few weeks off after that race and once I got back into running, I felt extremely out of shape—more than usual. It was like the brutal Boston temperature took a major toll on my body for 30 kilometers as if I got hit by a train and was still in recovery. It took me a short time to realize that hiring a coach would be the best thing at the time to get expert advice and guarantee to be ready for my Fall race in Australia. This was the first time I ever trained hard for a marathon during the Summer, with Miami temperatures in the high 90s and humidity close to 100% almost every day. Just a few weeks into working with my coach, I knew I made the right decision for my running future.

Structured Training

From ongoing research while coaching myself, I learned the importance of including different training runs in order to get fast. The problem I had was that I did not have much variety with these sessions. I would alternate between mile repeats, 800m repeats, and lots of repetitions of continuous 200m repeats. Not that these workouts didn't benefit, but it was the same thing over and over every three weeks. This would soon cause my progress to plateau. I am still prescribed these workouts by my coach now, but I focus more on longer distance speed sessions, since my goal race is always the full marathon. Including challenging sessions of 5k and 10k repeats is not my strong suit but it has been a huge factor in my improved fitness and most importantly, my confidence.

Experience = The Best Advice

What better way to be coached than by someone who has experience doing a similar training program and has the same ultimate goals for themselves? My coach, Luis Orta, is an Olympian and currently still chasing after his dreams of being a faster marathoner and going back to the Olympics in 2020. He may run a marathon almost an hour faster than I do but we both experience the same training pain, fatigue, and satisfaction. The advice about training, racing, nutrition, and rest is much more useful when it comes from someone who has 'been there, done that'.

More Than Just Running

My Olympic Coach includes a team of professionals who work with every training component. Not only am I able to get a better, more structured, customized running program from my coach, but I also have a dietician who specializes in sports nutrition. I have learned so much within a few months about my fueling strategy for training and racing, as well as incorporating the best supplements for recovery. I thought I was doing a good job with my diet, but there was so much I was not paying attention to that has positively impacted my performance. Since a major component to marathon training involves mental health, having access to a psychologist through My Olympic Coach is a game changer. Many athletes struggle to improve their performance because of lack of confidence, so getting the mind stronger for racing is key.

Most runners will either hire a coach when just starting out or wait until their performance is suffering. I did not want to wait until having several bad races to realize I needed more help, since marathons take several months to train for and you can really only run two or three per year at the most. If you are looking for an experienced coach and a program that includes nutrition and psychological support, I highly recommend My Olympic Coach.