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

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