I wrote a post about caloric debt and it’s effect on better racing times (Caloric Debt, 2011). I should have followed that post with my thoughts about caloric consumption during training since it relates to weight, efficiency, and performance. The belief “I can eat whatever I like because I’m a runner” is not only false, but unhealthy. The average person burns about 100-105 calories per mile ran (based on a slow pace). A lighter person burns about 93-99 calories. Of course, the faster you run the more calories are burned. Also, the more you weigh increases the amount of calories you burn. What does this mean? This means you don’t need to eat that double-double with fries and shake after a long run! While it may taste good and feed your hunger cravings it’s adding to a positive caloric balance. If you’re looking to lose some pounds or maintain a good racing weight that 1,760 calories you just ate just sabotaged your plans. Of course, if you ran 17+ miles then your In-N-Out meal was justified. Keep in mind we also consume gels and other calorie dense snacks on our long runs which lessens post run caloric needs. In short, keep post-run meals and snacks calorie sensible if your mileage is on the lower end. Do the math and don’t go overboard with ingesting too many calories for what your body really needs. It’s about replacement and not storage. Unless you’re going back-to-back long mileage sessions, there’s no need to “load up.” As always, aim for whole food alternatives and remember to drink water to help in energy conversion and to aid in filling you up during meals.