Marathon Diet Plan and Calories Required for Women

By | December 5, 2008

Diet For Marathon Runner And Half Marathon Diet

How many calories do I need a day if I am a woman Marathon runner and what about if am a man?

Your daily calorie requirements for marathon running do not really depend on whether you are a man or a woman. Gender is not really relevant – what you should consider is your body weight and how much you run. In general, it is considered that the average person (weighing 150 pounds) will burn around 100 calories for every mile that he or she runs. A larger or heavier person will burn more calories per mile, while a smaller, lighter person will burn less calories. This is of course not a strict rule, but more a sort of guideline for calculating your caloric requirements and what you need to do in order to lose weight, gain weight, or maintain a stable body weight while running or training for a marathon. Using this basic, rough measure, and taking into account your body weight and the distance that you plan to run each day, you can calculate how many calories a day you need.

You should of course consider that this is only what you need to fuel your daily run, in addition to your regular caloric requirements. One more thing to consider is that actual requirements will vary for each individual. Efficiency of digestion varies considerably, and will affect the amount of fuel that your body is actually able to use from what is consumed. Usually, people consider digestion efficiency to be around 30 per cent.

Diet Before Marathon And Diet For Marathon Training

Note that a lot of the fuel that you consume – in fact all of the fuel that is needed for marathon walking – needs to be in the form of carbohydrates. The body converts carbohydrates into glycogen and stores it, later using it when needed. A certain amount of glycogen can be stored by the body; after this is exhausted, runners reach a state of exhaustion that is known as “the wall”, after which the body starts burning fat.

It is particularly important to increase your carbohydrate intake (but keep overall intake of calories stable) during the week before the marathon, in order to build up a store of glycogen. During the two weeks before the marathon, runners also typically reduce the miles run daily, in order to allow their bodies to recover from the strenuous training schedule of the previous months. Immediately before the race, you should avoid eating a solid meal, unless you are sure that it will not cause any discomfort or nausea. You should also always ensure that you drink enough water, but avoid overdoing it as this can lead to a dangerous condition known as hyponatremia.