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Step 1
Fuel for workouts. Even overweight runners will have issues if they don't eat the calories they need for their runs. Calculate how many calories are needed to fuel for the workout, and consume that many calories before and during the workout to keep energy levels constant. A rough estimate is 100 calories are burned for every mile run.
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Step 2
Eat smart. Choose foods based on nutritional value. Eating better foods ensures that the body is properly fueled. Eating the right kinds of foods ensures the body functions at its highest level. This keeps the metabolism burning at a high rate.
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Step 3
Eat fewer calories during the day to lose excess weight. Besides fueling for runs, cut back on calorie consumption to a low but adequate level. For instance, keeping calorie consumption around 1500 per day for women, or 2000 for men, not including whatever is needed for workouts, will help speed weight loss.
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Step 4
Trade fat for muscle. Keep in mind that weight may be gained even if fat is lost. Running builds leg muscles, so some weight gain is normal. Lose fat and gain muscle.
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Step 5
Decrease calorie intake when mileage goes down. During recovery or tapering before the marathon, when mileage is cut back, make sure to take that into consideration when fueling.
