long runner weight loose plan

Here’s a Long-Term Weight Loss Plan for Runners — designed for gradual fat loss, muscle maintenance, and performance enhancement. This plan assumes you’re running regularly and aiming for sustainable results over 3 to 6 months.

Key Principles

1. Create a moderate calorie deficit: 300–500 kcal/day
2. Focus on protein-rich, whole foods
3. Progressive running schedule
4. Incorporate strength training
5. Prioritize recovery & sleep

Weekly Plan Structure (Sample)long runner weight loose plan

Running Schedule

Nutrition Guidelines(long runner weight loose plan)

Macronutrient Goals (Daily)

• Protein: 1.6–2.2g/kg body weight
• Carbs: Moderate (3–5g/kg for fat loss phase)
• Fats: 20–30% of total intake

What to Eat

• Before Run: Small banana + peanut butter / black coffee
• After Run: Protein shake + oats or eggs + whole grain toast
• Main Meals:
  • Protein (chicken, tofu, lentils, fish)
  • Veggies (spinach, broccoli, carrots)
  • Healthy carbs (quinoa, sweet potato, brown rice)
  • Fats (nuts, seeds, olive oil)

Hydration

• 2.5–3.5 L water/day (more if running in heat)
• Electrolyte drink after long/hot runs

Strength Training (2x/week)

Focus on compound exercises:

• Squats
• Lunges
• Planks
• Pushups
• Dumbbell rows

30–40 minutes, bodyweight or light weights to start

Tracking Progress

• Weigh once per week (same time of day)
• Track running performance (pace, distance)
• Measure waist or use progress photos monthly

Expected Results

• 0.5–1 kg fat loss per week is sustainable.
• Over 3–6 months: 5–12+ kg fat loss depending on consistency.
• Improved running efficiency and endurance.

try to implement this according to your body. visit for more

• weight training for runners
• how to recover from muscle soreness
• running pace chart
• diet plan for long distance runners
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