running

[xolovekeynes]

hi everyone! 

wanted to start a topic on running while trying to lose weight. i'm currently training for my first 10 mile run in the beginning of may (broad street run in philadelphia, to be specific) and i've been running about 3 times a week in addition to my three favorite workout classes to cross train.

one thing i have noitced now that i've ramped up the milage (besides the importance of foam rolling to help with recovery!) is an increase in appetite. has anyone else experienced this? if so, what do you all do in order to keep  your appetite in check? i read somewhere that this is really common in women since our bodies naturally want us to hold onto weight, but wanted to know if anyone had any tips or tricks!

[peterr]

Hi,

Yes this is pretty common.  For me I used to get hungry but changed to eating more complex carbohydrates for breakfast, porridge+chopped banana or porridge+peanut butter as I ramped up the exercise. Those more complex carbs will keep you fuller for longer, but really after running your body needs fuel so make sure you eat within 30 minutes of exercising like a banana.  If you are still hungry, a glass of water always works to deter the appetite.  It will take a while to adjust ot running.

[steff]

When you increase distances, you really need to "eat back your calories" otherwise you run the risk of over training.  But don't eat them back with bars and drinks.  Those are empty calories.  Eat complex carbs and plenty of real protein.  Nothing takes the place of real food.

[Fit4Ever0112]

I am similarly running to attend a 10k and to lose weight. I have uped my mileage and have noticed a weird stomach pain when I try to run at a faster past. Its not a cramping pain, more like "stomach is empty", but if I stay at a 10 minute mile pace it doesn't occur. Anyone have any suggestions to why I can't go faster without getting this empty feeling?

[steff]

Do you eat before you run?  Do you eat during your run?  You may actually and simply be running on empty.

[Fit4Ever0112]

I don't really eat before a run, figured it would cause cramping. So, yes, I do run in an empty stomach. Its just weird that at 10 minute mile it doesn't bug me, but at a 8 minute mile it does. I will try having a little something before my runs. Thank you

[steff]

Most people don't cramp, especially if they eat at least 30 min before a run.  If you tolerate it well, you might try a glass of chocolate milk, Orange juice, a doughnut and almonds, banana, a pb&j sandwich, baked potato, etc.  Try to have something that includes a protein and carbs.  I used to enjoy a half ham sandwich before a run and the other half during long runs or after my run.