Remember that consistency, gradual progression, and listening to your body are key factors in establishing the right weekly mileage for you. So lace up your running shoes, set your goals, and find your ideal weekly mileage on your way to becoming a stronger and healthier runner. If you’re uncertain about your ideal weekly mileage, consulting with a running coach or sports/performance physical therapist can provide valuable insights and personalized recommendations. They can help you establish a training plan tailored to your specific needs and goals.
When it comes to running, finding the sweet spot for weekly mileage can be a tricky balancing act. While many runners focus on increasing mileage to improve performance, there is a point where high mileage can actually make it difficult to keep weight on. So, at what weekly mileage did you find it difficult to maintain your weight?
Hopefully, this article helped provide the knowledge and insight you need to make the right decision for you about mileage and training days. If you notice an increase in fatigue, workouts not going as well, or the onset of injuries, bring the mileage back down. Calories in a day are not all that matter; within-day energy availability is important. Essentially, you want to make sure you are eating enough throughout the entire day, not consuming all of your calories in the evening after eating peckishly early in the day.
The Impact of High Mileage on Weight Loss
For some runners, reaching a certain threshold of weekly mileage can lead to unintended weight loss. This is often due to a combination of factors, including an increased caloric expenditure from running and potential changes in appetite or metabolism. As mileage increases, so does the body’s demand for energy, which can sometimes outpace caloric intake if not properly managed.
Finding the Right Balance
Here’s how to effectively incorporate cutback weeks into your training. If you want to maintain higher mileage, you need to eat enough to support it. If you feel tired, sluggish on runs, or irritable, consider eating more and seeing how that affects your energy levels. Noticeable performance gains occur when you run enough to develop a robust aerobic base. However, it is not just higher mileage that improves performance.
Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance (32). Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals. In one study, people who weighed themselves six days a week, on average, consumed 300 fewer calories per day than those who monitored their weight less frequently (26).
All of these injuries are non-traumatic overuse issues, which means they occur gradually. For example, if you start running more but your Achilles tendon isn’t strong enough to handle the extra stress, it may start to break down and become inflamed and painful. They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally. You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients (40, 59, 60).
Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day (44, 45). Self-weighing may aid weight maintenance by keeping you aware of your progress and behaviors. It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance (3, 4).
It’s important to listen to your body and make adjustments as needed to ensure that you are meeting your nutritional needs while still hitting your mileage goals. This may involve increasing your calorie intake, choosing nutrient-dense foods, and paying attention to hunger cues. Working with a nutritionist or dietitian can also be helpful in developing a plan that supports your running goals without compromising your overall health.
Conclusion
Ultimately, the ideal weekly mileage for maintaining weight will vary from person to person based on individual factors such as age, gender, metabolism, and training intensity. By paying attention to your body’s signals and making necessary adjustments, you can find a mileage balance that allows you to reach your running goals while still keeping weight on. Remember, it’s all about finding what works best for you and your body.
