Garmin Coach 5K Plan
NOTE: THIS IS AN ARTICLE FROM GARMIN CONNECT. THIS WAS NOT WRITTEN BY ME AND ANY CREDIT SHOULD GO TO GARMIN.
Looking to trim a few pounds while 5K training? Here’s how to go about it safely and effectively.
Some people sign up for their first 5K just to embrace a new challenge. But many view it as part of a larger goal of becoming a fitter person overall. In fact, quite a few who sign up for 5K training are also interested in losing some weight during the course of that training.
If this is part of your own motivation for 5K training, the good news is that it’s a realistic goal: The added exercise you’ll get through the training is sure to burn more calories, which is obviously the key to successful weight loss.
However, added exercise alone isn’t enough if weight loss is one of your training goals. “Actually, one of the most common complaints that I hear is athletes gaining weight when training for a 5K,” says Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics and author of Fueling Young Athletes. “That is because starting an exercise program of any kind can increase hunger.” To avoid this scenario as you progress in your training, the following strategies should help.
Don’t Eat More
One common myth that persists about running races is the notion that you need to increase your calorie intake, or “carbo load,” before big races and big training runs. The notion here is that the increased calories will provide your body with a bank of energy that you can withdraw from as the going gets tough in the race.
While this notion seems to have value for longer races like marathons, the reality is that it’s just not necessary for a shorter race such as a 5K. In fact, doing so could lead to weight gain and poor performance. “There is not an increase in nutrition needed to support training for a 5K,” says Mangieri. “Instead, runners should continue to eat a balanced diet that provides a combination of nourishing foods and fluids.”
What You Should Eat
If you’re interested in both performing well in your 5K and losing weight, the good news is that the same types of foods can help you meet both goals. And those are sound, healthy choices that fill a variety of different food groups, such as plentiful fruits, vegetables and whole grains for carbohydrates; lean sources of protein like poultry, fish and low-fat dairy products; and healthy fats like nuts, seeds, avocadoes or olive oil. The Institute of Medicine suggests striving for a balance of 45 to 65 percent of your calories from carbs, 10 to 35 percent from protein and 20 to 35 percent from fats.
“I believe if endurance athletes focus on quality nutrition and not necessarily limiting what they eat, they will be successful both losing weight and being able to train,” says Steven E. Mayer, MD, a sports medicine physician for the Running Medicine Clinic at Northwestern University. “This is something you have to tinker with week by week, but over time and with experience, you get a great feel for it.”
The Power of Running for Calorie-Burning
When it comes to your chances of trimming pounds in the coming weeks, one thing’s for certain: You will be burning big-time calories if you stick to your coach’s plan. Running is one of the most calorie-intense cardiovascular activities around. In fact, it’s not unusual to burn more than 100 calories per mile when you’re out on training runs.
So if you were doing a good job maintaining weight with your diet before you began training, it stands to reason that you’ll lose weight with that same diet once you add training into the mix. By committing to healthy choices when possible in your daily diet, your opportunities for healthy weight loss will only increase.
“The first thing I tell people is to take inventory of the quality of their meals and snacks,” says Suzanne Smith, a certified sports dietician in the Sports Medicine Program at UC San Diego Health. “We’ve all heard this before because it’s true, but the higher quality fuel you put in your car, the better it will run. The body is no different.”