Fitness
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Too high of a calorie deficit when trail running?


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I've ramped up my physical activity to a total daily burn rate of 2440 on days when I trail run. I'm also sticking to about 1350 calories per day, most days. I'm 5'7", female, 197 lbs, medium frame.

My question is this ... If I have a deficit of 1000+ calories for, let's say, 4 of 7 days per week, will this still be considered healthy? I know my weight-loss will slow down if I don't get enough intake. If, on the other days, my burn rate is at 1940, will the lower deficit make up for the high-deficit days? Or do you guys think I should add another 300-500 calories on the days I trail run?

Thanks in advance for your advice!

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I asked this before and the reply was, the OCCASIONAL high deficit day is not the problem; it's a pattern of high deficit days. I do not think the "smaller deficit" days will offset the higher deficit days. Why not split the difference, add 200 to the days you run, add more if you need to? You are only 90 cals off and adding the 200 will bring you into a healthier range with some padding for errors.

Good luck. Ain't trail running the best?

#2  
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EAT! The best time to do it is within 30 minutes of finishing your run. Your body and muscles are primed to take up the good stuff and use it to build new muscles and repair damages. Try a luna bar or chocolate milk something like that. It'll get you a couple hundred more calories and has great nutrients that help recovery.

Original Post by mkculs:

I asked this before and the reply was, the OCCASIONAL high deficit day is not the problem; it's a pattern of high deficit days. I do not think the "smaller deficit" days will offset the higher deficit days. Why not split the difference, add 200 to the days you run, add more if you need to? You are only 90 cals off and adding the 200 will bring you into a healthier range with some padding for errors.

Good luck. Ain't trail running the best?

Yes, yes, yes ... I adore trail running! I've never, ever been athletic, but I've fallen in love & become totally addicted to being out there, in the dirt, tearing up hills ... ahh, nothing like it!

Thanks for the advice, I think I'll just add in the 200 cals on days when I run. And, per uvamac6j's advice, I'll start doing it right when I get home from my run. I'm usually famished by then anyway!

Thanks guys!

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