Tips: Healthy Weight Loss During Marathon Training

Looking for a snack? Try an English muffin with peanut butter and a banana. Photo:

Pinpoint Indulgence Calories

Let’s face the facts: most runners have at least one less-than-desirable nutritional habit that could be forgone, saving empty calories (and oftentimes money). Liquid calories are perhaps the most common culprit, providing a surprising calorie punch without helping to curb hunger much. At Starbucks, for example, a venti Café Mocha with two percent milk and whipped cream packs in 410 calories — or the equivalent of a five-mile run for a 130-pound runner.

Save 180 calories by just switching to a tall Café Mocha with skim milk. A daily habit of two 12-ounce cans of regular soda also costs approximately 400 calories; meaning eliminating just one of these sodas can help you lose nearly half a pound a week! Other liquid calorie culprits include a 12-ounce beer at 150 calories, a glass of wine at 100-140 calories, a shot of hard liquor at 100-120 calories, and a can of energy drink, like Red Bull, at 110 calories. Instead of drinking calories, runners should feed essential hydration needs with water — or if something flavored is preferred, add a splash of 100 percent juice.

RELATED: Beware The Weekend Binge


About The Author:

Kimberly Mueller, MS, RD, owner of Fuel Factor Nutrition, is a competitive runner who provides customized meal planning, nutrition coaching and race-nutrition guidance to active individuals worldwide. More information on Kim’s services can be found at Kim can be reached at


Start your FREE subscription to Competitor Digital today!

Get our monthly digital magazine, weekly running content & exclusive offers delivered to your inbox.

Recent Stories