If you’ve signed up for one of the many races Cincinnati has to offer this spring or summer, first of all, congratulations. Walking or running a race is a great way to get fit and stay healthy.
If you’re hoping training for the race will also help you achieve your weight-loss goals, you’re not alone. But there are some things you should know ““ and keep in mind ““ about race training and weight loss.
- Many people actually gain weight when they start training for a race.
Lindsey House, a weight management dietitian with St. Elizabeth Physicians and personal trainer, hears it all the time: “They say, ‘I thought I’d lose but instead I gained. What’s going on?’ “
In many cases, House said, the problem is that people think they can eat more because they’re burning more. But they’re not being realistic. Even if you run four miles, let’s say, you can counteract that effort with just one pancake breakfast.
A smart way to keep what you’re eating in check is to keep a log of how many calories you’re consuming and how many calories you’re burning.
- Fluids are key.
Keep hydrated. The gold standard, according to House, is to drink eight glasses of water each day, but drinks other than water, such as some flavored waters and zero-calorie energy drinks, can count toward your fluid total, as well.
Just remember that what you drink should be carbonation-free, caffeine-free and calorie-free.
- Keep signing up.
When one race wraps up, registration for another one usually opens. If you keep signing up for races, even a quarterly 5K, you’ll stay focused on your health journey.
“It’s not a one-time deal,” House said.
Walking or running a race will help keep your focus on health, but don’t forget that the actual exercises themselves aren’t the only parts of training that will help you meet your weight-loss goals. What you do ““ and what you eat ““ outside of the training counts, too.
