how many calories should i eat half marathon training?
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While you do need more calories when you're training for a half marathon, you don't need to go crazy with eating. Generally, you should add an extra 200 to 300 calories per hour that you work out.
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You can make your own calorie-saving choices to add up to your goal deficit. Aim to cut back on calories and/or burn more to the tune of: 250 calories per day for a half-pound loss per week, 500 calories for a goal of losing a pound a week, or 1,000 daily calories to lose about 2 pounds per week.
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The American College of Sports Medicine further explains the number of calories burned while running: running at 6 mph burns approximately 10 calories per minute; running at 9 mph uses roughly 15 calories per minute; and running at 12 mph eats up about 20 calories per minute.
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The training period for a half marathon depends on your running base before you get started. To start a training plan, you should be running for about two months and have a mileage base of 8 miles per week. With that type of training base, you can train for a half marathon in 12 weeks.
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For those runners who want to lose weight during training, a calorie deficit of 250-500 calories a day is more appropriate. Solution: Based on approximately an hour of running a day, runners should consume 21 calories per pound of body weight each day.
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“During the half-hour session you will burn around 150 calories but if you work yourself to the max, you'll continue to burn up to 500 in the next 24 hours.”
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Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water.
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Hydration During the Race A general rule of thumb is that you should consume 7 to 10 ounces of fluid every 10-20 minutes during your race. 4﻿ Runners running faster than 8-minutes per mile should drink 6 to 8 ounces every 20 minutes. If you are running in heat, you may also need more water.
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Have a Prerace Snack If You're Hungry If you feel hungry on the way to the race, have a small snack of 150 to 250 calories that quiets your hunger but without filling you up. You might grab a small banana or a handful of animal crackers. Or have some energy chews or an energy bar for quick fuel that's easy to digest.
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If you run moderately 2 KM need approximately 10 - 12 minutes, in this process 100-120 calories can be burned. When calculated monthly over all 3000 - 3500 calories can be burned.
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The typical marathoner could consume 2,500 calories on top of those needed to power basic metabolism, meaning some runners will need to eat 5,000 to 6,000 calories a day. And an elite cyclist might consume 8,000 calories a day or more on a long-distance ride, Clark said. "They ride, and they just eat," Clark said.
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It Boosts Your Metabolism According to Harvard Medical School, you can burn 240 calories in a half-hour of general circuit training if you weigh 125 pounds; 298 calories if you weigh 155 pounds; and 355 calories if you weigh 185 pounds.
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General rule of thumb is around 100 calories per mile, so ~233 calories. That will clearly vary depending on the size of the runner and their efficiency, but if it is in that ballpark it will be close enough. Focus on the diet and let any exercise burn be extra.
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Compared to an hour of walking, running, or cadrio, which can burn anywhere from as little as 272 calories to about 600 calories per hour depending on weight/height, just one half hour session of boot camp can burn 600 to 1,000 calories.
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1,800 calories a week (running 3 miles a day 4 days a week) means half a pound of fat per week. This if you eat to your daily caloric need. Chances are, if you are overweight, you eat more than that already.
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That's just an average, though. Sure, if you're a big guy, then on your long training day of a six-hour ride and an hour-long run, you might literally need 10,000 calories, because you might have actually burned 6,000-7,000 just in training.
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A fit person of average build and weight, say 6' and 180 lbs, will need about 2000 - 2500 calories per day to maintain their health and weight - on days that they do no training.