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TRAINING GUIDEr

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 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.

3 HAVE A WELL-BALANCED DIET 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.

4 EAT REAL FOOD 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.

5 KEEP A JOURNAL 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.

6 GO SLOW 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

6 SUREFIRE WAYS TO GET SLIMMERStandard diets won’t work for runners. Follow these rules to reach your goals

The 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.

A Runner’s Guide to Weight LossEverything you need to know about fueling up smarter, running stronger, and dropping pounds for good

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TRAINING GUIDE

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 polyun-saturated 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.

GETTING THE BIG THREE The lowdown on the nutrients you need

A Perfect Day for Weight Loss

RUNNER 35 years old, 150 pounds

LIFESTYLE Sedentary desk job

EXERCISE Runs about 20 miles per week at a nine-minute-per-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)

BREAKFAST 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.

LUNCH WORKOUT 30- to 40-minute interval run

POSTRUN 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.

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.)

DINNER4 ounces chicken breast; 1 cup cooked quinoa; 1 cup multicolored salad; of an avocado; 1 tablespoon extra-virgin-olive-oil- and-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.

Shedding pounds doesn’t require starvation. Here’s a delicious 24-hour menu

CALORIES: 1,991 CARBS: 252 G FIBER: 47 G PROTEIN: 113 G FAT: 67 G

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TRAINING GUIDE

Lift Weight to Lose WeightShed pounds faster with this strength-training plan designed just for runners

This 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

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.

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.

BALL SQUATS TO BICEPS CURL 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.

BALL PULLOVERS WITH HIP RAISES 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 AnsweredQ: 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-burn-ing 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.

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.

THE QUICKEST FIX Five prerun snacks that are ready to eat now

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

Cup of fat-free yogurt

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TRAINING GUIDE

Weight Loss by The Numbers

BODY MEASUREMENTSBODY 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 (accumeasurefit-ness.com) to track body-fat changes. Take the measure-ment about one inch above your right hip.

TAPE MEASUREMENTS Taking your waist, hip, and thigh measurements on a weekly basis will help you quantify exactly how many inches you’ve lost.

BELT HOLES Counting the extra belt holes you cinch up is an easy way to get daily feedback on your weight.

HOLY GRAIL PANTS Take that old pair of jeans 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 HEALTHRESTING 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.

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.

SERVINGS OF FIBROUS VEGETABLES Eating 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.

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.

Runners love numbers. Use these to slim down—and take your running to the next level

BAD MATH Some numbers won’t help you lose weight. Don’t focus on these

1 BODY FAT MEASURED ON SCALES

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.

2 YOUR MAX HEART RATE COMPARED

WITH ANYONE ELSE’SIt 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.

3 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.

RUNNING THE NUMBERS 3 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.

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 GUIDETRAINING GUIDE

Smart Moves

FAT TRAP #1Banning so-called “bad” foodsBYPASS IT 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.

FAT TRAP #2 Overindulging in the eveningBYPASS IT If you routinely spend too much time with Ben and Jerry at night, you’ll sabotage

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 dieti-tian. 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.

FAT TRAP #3Dependence on low-fat foodsBYPASS IT 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 con-

How to avoid falling into five common “fat traps” that can drag down your running and your weight-loss efforts

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 calo-ries.” And it can lead to weight gain.

FAT TRAP #4 Drinking too many caloriesBYPASS IT 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 diabe-tes. Wine has health benefits, but also packs lots of calories. If you’re trying to slim down, keep it to one drink daily.

FAT TRAP #5Running on empty to burn fatBYPASS IT In theory, running before break-fast 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 postexer-cise hunger and the desire to overeat.

FROZEN FRUIT Blueberries or mixed berries, cherries, and peaches

FROZEN VEGGIES Broccoli florets and bell peppers

PRODUCE Pre-washed and precut romaine hearts, preshredded cabbage, limes, scallions

DAIRY Plain yogurt, feta cheese

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, whole-wheat 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

FAST FOOD AT HOMESuperbusy? Here are some quick and healthy staples to keep handy

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TRAINING GUIDE

ON THE TRAIL, TRACK, OR ROADS 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.

ON A TREADMILL After a warmup, run for five minutes at one

percent incline at a speed that hits 90 to 95 per-cent 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 ev-ery two weeks until you reach six.

The Fat-Burning Zone These high-intensity workouts will help you torch more calories, so you can get fitter and faster

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 OFFOne 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

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)

MORE WEIGHT= MORE BURNTo get more bang out of your strength-training routine, lift heavier weights with fewer reps

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