How to lose weight while training for a full marathon

Consider your training condition, training load and lifestyle
IT IS A must to lose additional weight before and during a full-marathon training to avoid injuries, to respond effectively to the demands of the training and, of course, to finish or improve your time in the race.

Last month, I was able to meet some beginners training for a full marathon, who still needed to lose some weight. There will be a number of 42km races from December 2010 until March 2011 in the Philippines (Milo marathon, Cebu International marathon, Subic International marathon, Condura run, TBR Dream Marathon) and joining one requires preparation, motivation, proper training, hard work and education.

Set a realistic goal

If you want to lose weight in the next four months before your marathon race day, you must consider your training condition, training load and lifestyle.

A realistic weight loss goal in four marathon training weeks is approximately 10-20 pounds of fat. And these numbers are good enough to help improve your race performance, to experience significant health benefits without you going on starvation or fad diets.

Use the four-month marathon training weight loss guide used by some successful full-marathon finishers who also lost weight.

Month 1—November: Change your lifestyle

This might be your first serious training month after finishing a couple of weeks of conditioning runs last month.

The best way to start losing weight is two to three months before the holiday season, not January. If you start losing weight by Jan. 1, you might just have to work on shedding the extra 5-10 pounds gained during the holidays.

You can lose three to as many as six pounds this month, since your training volume and mileage are just moderate. Your hunger pangs and sweet cravings won’t strike as much, compared to your last marathon training month.

You are also motivated enough to start your healthy lifestyle and lose as much before the Christmas season.

Don’t get too excited to join too many races (or running on a race pace) week by week, to avoid injuries. Also, pushing yourself every week will always require you to recover longer—which means less exercise 
and possibly eating more than your usual.


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