Training plan: Lose 10 lb. and run a 10K - Canadian Running Magazine (2024)

One of the most common misperceptions about running is that you will lose weight while training for a race. For most runners, that just isn’t the case.

“There is this myth that anytime you train for a race, all of a sudden, the weight’s going to drop off,” says Sue Abell, a personal trainer and owner of the Tread Powerfully fitness group in Burlington, Ont. “They think, ‘I’m training now, I’ve burned all those calories, so I can eat whatever I want.'”

But you might be overestimating how many calories you’re burning and underestimating how much you’re eating. How do you lose the last 10 pounds without compromising your performance? We asked the experts for their best tips on how to combine training with weight loss to ensure you make it to the finish line as lean as you can be.

Keep a food log

One of the best things you can do is keep a log of all your food intake to ensure your calorie consumption doesn’t exceed what you’re burning, says Melanie Coles, a registered dietitian who focuses on sports nutrition at Revive Wellness in Edmonton. “A food journal is really eye-opening,” she says. “A lot of people aren’t really aware of what they’re eating in the day.”

Alexis Williams, a registered dietitian with Transition Wellness in Burlington Ont. recommends eating three meals and two to three smaller snacks a day to fuel your body every two to four hours. Concentrate on eating filling foods, Williams adds. “Things that are satiating and keep you full are useful when you’re trying to lose weight,” she says. “Whole grains, fruits and vegetables, lean meats, low fat dairy products –all of these foods will keep you full.”

Do at least two challenging runs a week

Abell recommends doing interval training at least two times a week. By adding high-intensity bursts, you shock your body and make your heart work harder. “It makes your body respond more than constant low-intensity exercise,” she says. “Your body has to work harder, therefore it needs more energy and therefore it burns more calories.”

Try adding speed intervals to a run, running hills or doing some track work. If you vary the intensity during at least two runs a week, you’ll burn more calories and shed more weight.

Add strength and resistance training

Adding strength and resistance training to your routine not only burns calories and helps build lean muscle tissue, but it can also keep your metabolism elevated. Abell recommends incorporating strength training three times a week. One session should be high-intensity (where you take your muscles to fatigue), while the other two can be endurance activities using lighter weights and more repetitions or using your own body weight to provide resistance. Try working out with weights at the gym, a body pump or muscle class, pilates, yoga, a boot camp or even just grab a strength-training video to do at home.

Remember the 30-minute rule

There’s a 30-minute window after you exercise when your body is most receptive to storing carbohydrates in the muscles for refuelling. A good snack should include a mix of both protein and carbohydrates, such as a recovery drink or bar, chocolate milk or some fruit and nuts, Coles says. “It not only helps replenish the muscles, it also helps kick that low blood sugar in the butt so your food cravings are a lot less during the day,” she says. “I know for myself, especially on long run days, if I don’t get that 30-minute snack, I could eat all day and never feel satisfied.”

Lose 10 in 10

An intermediate 10K training program designed to help you lose those last 10 pounds

If you’re really serious about losing those last 10 pounds, you should add some strength work to your training, says Sue Abell, a CanFitPro certified personal trainer. Combined with a sensible eating plan, this training schedule should let you run a 10K race in six weeks – and you’ll be 10 pounds lighter.

The plan, geared toward intermediate runners who are already running a few times a week, stretches out the training throughout the week. If you’re pressed for time, though, you can combine two workouts in one day. Do a 30-minute interval run, followed by 30 minutes of weight training. And don’t forget to listen to your body. If you’re feeling particularly tired, save a workout for the next day.

Mondays, Wednesday and Fridays, do strength training. The rest of week, follow this plan:

Strength training: This is any workout where you focus on the major muscle groups (legs, chest and back), which will also tone the smaller muscle groups (such as shoulders, biceps and triceps). At least one workout a week should take the muscles to fatigue, while the other two can be more moderate, using your own body as resistance. Try working out with a trainer, doing a muscle or body pump class at your local gym, pilates, yoga or following a strength training video at home.

Aerobic interval (AI) run: During your aerobic interval, you need to push the pace to a point that is somewhere between comfortable and breathing heavily. You don’t need to go full-out, but you should find a tempo that feels like you are pushing it a bit. When you finish an interval, jog slowly until your breathing returns to normal.

Gentle pickup (GP) run: At the end of your run, slowly increase your leg turnover rate on a flat stretch for about 100 metres, until you are breathing heavily. Hold for 10 to 20 metres, then slow down. Walk to full recovery before you start the next one.

Long, slow distance (LSD): Do a steady run at a distance slower than your race pace. You should be able to carry on a conversation the entire time. The long run will help improve your endurance, and burn off a significant number of calories.

Sample meal plan

Breakfast

-Protein fruit smoothie

Morning snack

– 4 oz lowfat yogurt

– ¼ cup almonds

Lunch

-Turkey sandwich on whole-grain bread with mustard, lettuce and tomato

-1 apple

-1 cup red pepper strips

Afternoon snack

-1 cup carrots

-1/4 cup hummus

Pre-workout snack

-1 tortilla, spread with 1 tbsp of peanut butter and 1 banana

Article-workout snack

-Recovery drink or bar with carbs and protein

Dinner

-4 oz broiled salmon

-1 small sweet potato

-2 cups salad greens with oil & vinegar dressing

-1 cup steamed broccoli

Individual nutrition needs may vary. Consult with a health professional before beginning any diet plan.

Beverage Beware

Now that summer is here, runners often choose a sweet frozen treat as a reward after a long run, but think carefully about which iced drink you choose – you could negate all the running you’ve done with just one dessert. Here’s approximately how long you’ll have to run to burn off some popular summertime drinks:

Tim Hortons small Butter Caramel Ice Capp Supreme (with cream) = 5K run

Starbucks grande Mocha Frappuccino = 6K run

Dairy Queen large chocolate milkshake = 17K run

Baskin Robbins medium Reese’s Peanut Butter Cup shake = 21K run

Tips and Tricks

Measure up

Watching what you eat often means measuring out food to keep track of portion size. Try these tricks to make measuring a bit easier.

• Buy extra measuring cups at the dollar store and keep them in your cereal, nut and food containers.
• A teaspoon is the tip of your thumb.
• Two tablespoons are the size of a ping pong ball.
• A cup is roughly the size of a tennis ball.
• A serving size of meat is generally about the palm of your hand, or the size of a deck of cards.

Alison Dunn is writer and runner in Burlington, Ont

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