how many calories should i eat when training for a half marathon?
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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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Because even though the first race isn't as fast as the second race, they're running for a longer period of time so it evens out. A 200-pound person who runs a half marathon in two hours will burn 1,981 calories. A 100-pound person who runs a half marathon in two hours will burn 991 calories.
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More experienced runners can train for a half marathon in 8 to 10 weeks. Training for a half marathon will require running at least three days a week. One of those days will be your long training run. Your long run will gradually increase during the training, topping out at 10 to 12 miles (for beginners).
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“Figure the average 150-pound runner requires 1,500–2,000 calories a day, 1,500–1,700 if trying to lose a few pounds, and expends between 300–600 calories a run for the average-paced, 30–60 minute session.
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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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The ideal is 100 to 250 calories (or 25 to 60 grams of carbs) per hour, after the first hour of running, says Nancy Clark, M.S., R.D., author of Nancy Clark's Food Guide for Marathoners.
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It is calculated that 1 pound of fat equals 3,500 calories. 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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Ideally, try to eat enough calories to equal 50 percent of what you burned during your workout. So if you burn about 600 calories, try to eat 300 calories after exercise.
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You'll average about 30 to 40 miles per week, ideally broken up among five days. As in half-marathon training, you'll have one long run per week that tops out at 18 or 20 miles during the peak weeks of training.
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Try to ingest 150 to 300 calories an hour for any runs lasting longer than one hour. Avoid consuming more than 300 calories, as your body may not be able to digest what you are eating as fast as you are eating it. Basically, aim to eat what helps you feel energetically strong and digestively at peace.
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According to the Mayo Clinic, a 200-pound (91kg) runner burns about 755 calories per hour at 5mph (8km/h) and 1074 calories per hour at 8mph (12.9km/h). These numbers are similar to what you will find on other reputable sites and will serve well for illustrative purposes.
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Most people will burn 1000 calories in 1-2 hours depending on the speed they run. A 200-pound (90.7kg) person running at 7mph will burn 1,000 calories in about an hour.
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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. More advanced runners can train for a half marathon in 8-10 weeks.
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As a very general and simplistic rule, an average-sized runner will burn about 100 calories per mile. So if your goal is to burn 500 calories, you need to run about five miles.
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This translates into greater calorie-burn. For example, a 30-mile-per-week male runner needs about 20 to 22 calories per pound of body weight, or 3,200 calories per day for a 160-pound man. A woman running the same mileage needs only 18 to 20 calories per pound, or 2,400 calories a day for a 130-pound woman.
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Calories Aren't Everything Cardio activities, such as jogging, cycling and aerobic dance, tend to give you the biggest calorie burn — about 200 to 400 calories per half-hour for a 155-pound person. The number of calories burned isn't the only measure of a good workout, however.
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Calories Burned by Jogging If you weigh 155 pounds, a half-hour jog at 5 mph (equivalent to a 12-minute mile) burns about 298 calories. If you weigh 185 pounds and jog for a half-hour at 5 mph, you'll burn about 355 calories.