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Trying to Lose Weight AND Train for a Long Distance Event? Cutting Calories May Not Be the Answer!

Movin' Shoes 12 September, 2014

As avid runners, we are often asked about everything from the best type of shoe to wear, what to eat before a race, and even if we’ve ever peed our pants during a marathon to cut down our finishing time. Well, I’ll address that last question first…NO! Neither of us have allowed a looming PR to take priority over a necessary pit stop and for reasons I won’t address here in this post (mainly chaffing and personal respect), I wouldn’t recommend it.

That being said, one thing clients and friends often ask about is exercise related iron deficiency, or better known (though misleading) as sports anemia. I recently read an article explaining the ins and outs of this condition and thought I’d share some brief facts:

1) Anemia, which can be caused by a number of factors including but not limited to deficiencies in iron, B12, ad folate, can lead to serious organ dysfunction and should be treated by a doctor. Iron is necessary in the synthesis of protein and keep both the immune and nervous systems up and running, so don’t play around if you feel chronically tired, weak, crave ice, have brittle hair and/or nails, or can’t seem to muster motivation for your daily tasks. Seek medical attention.

2) Exercise or sports anemia is not really “anemia” at all. Often seen in endurance athletes, this condition is actually an imbalance of red blood cells to blood plasma (known as hematocrit). Due to increased plasma levels in the blood during exercise (which is actually a good thing as it lowers exercise heart rate, improves temperature regulation, enhances your body’s ability to get blood to working muscles, etc.), your hematocrit levels drop. A diligent diet high in iron can help combat the effects of this imbalance and bring your levels back to normal post exercise.

3) Avid endurance athletes that overtrain or only train in certain ways (ie only endurance based cardio, no weight training, lack of rest, etc.) run the risk of creating a chronic imbalance which could lead to true anemia.

4) Those who are trying to lose weight and train for an endurance event at the same time run the risk of creating chronically depleted iron levels as well. This is why CUTTING calories during training season is not advised and more than likely wouldn’t lead you to lose weight anyway long term. Instead eat clean and smart. Pay attention to your active metabolic rate which takes into account your activity levels and gives you an estimated number of calories to eat each day to support activity, incorporate weight training which will further boost your resting metabolic rate and keep you strong, and say bye bye to overly processed foods that pack a caloric punch without necessary nutrients.

The best way to avoid depleting your iron stores is to eat iron rich foods: fish, chicken, turkey, pork, iron-enriched pastas, whole grains, pinto beans and black-eyed peas, kale, broccoli, and greens; and to pay attention to your body to note “normal” energy levels and if there is a change over time.

Fuel your body, fuel your life, and you’ll find success in both goals! You can train for a marathon, gain muscle, and lose fat all at the same time with proper fuel, rest, and activity.

Information for this blog was gathered from: Understanding Iron Deficiency Anemia and Sports Anemia by Amelia M. Weaver and Len Kravitz, PhD. in IDEA Fitness Journal for ACE Certified Professionals.

Meghan Ross is a personal trainer and group exercise manager at Anytime Fitness – Midvale. Contact her at mross@fmgworldwide.com for more information about personal training or her group fitness class schedule.

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Movin' Shoes

Madison’s Original Running and Walking Resource

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The shop will be closed on the 4th to allow our st The shop will be closed on the 4th to allow our staff some much needed time to run a firecracker race and spend time with family 🎊 Usual hours the rest of the weekend. 

Couple important notes⬇️
1. The Sunday MSRC Run is still on 👍
2. The Monday MSRC Run is not on✌️

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Meet our newest shoe slinger, Caleb 🎉 A Madiso Meet our newest shoe slinger, Caleb 🎉

A Madison native that when isn't working at the shop likes to read sci fi , making par in Mario Golf, and taking his cat for walks 🐱 

Stop in to say hi to our newest team member and pal 👋

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Look at those curves 💫 Introducing the Saucony Look at those curves 💫

Introducing the Saucony Tempus, featuring cushion and stability to last you all day 🌟

#movinshoesmadison #saucony
Full Moon 5k is just around the corner 🌕 We can Full Moon 5k is just around the corner 🌕 We can't wait to run under the full moon with you! 

*Link to register in bio🔗

* We are still looking for volunteers to help make the night run smoothly. Email edward@movinshoes.com if your interested in volunteering! 

#movinshoesmadison #fullmoon5k
It's a historic day for Movin' Shoes, we now accep It's a historic day for Movin' Shoes, we now accept Bicycle Benefits 🚴🏼‍♀️ Woot Woot! 

How it works ⬇️
- Ride your bike to Movin' 
- Show us your helmet with BB sticker 
(We also sell stickers for $5)
- You get 12% off all full priced shoes! 

#bicyclebenefits
#movinshoesmadison
Speaking of Pride Month 🌈 here's a rainbow of @ Speaking of Pride Month 🌈 here's a rainbow of @cieleathletics hats to pair with any summer day ☀️

#ciele #pridemonth
Happy Pride Month 🌈As a running specialty stor Happy Pride Month 🌈As a running specialty store we strive to make running as inclusive as possible, running is for Everyone! 

One step to make running more inclusive is by adding a nonbinary division when registering for races, as pictured above⬆️ We are proud to offer a nonbinary division in the Full Moon 5k🌕 If you are interested in contacting race directors about this, an example letter is linked in our bio that can be used to send out to generate change in the racing scene. The letter asks race directors to add a nonbinary division AND equal prizes for this division!

*Example letter linked in bio, feel free to use or get inspiration from!

#pridemonth
#runningisforeveryone
The Wisconsin Track Club Summer Track Series is un The Wisconsin Track Club Summer Track Series is underway with the first meet this Thursday 🎉

The Summer Track Series is open to all ages and abilities 🏃🏽‍♀️

Series Overview⬇️
- 6/16 - Middleton High School
- 6/23 - Middleton High School
- 7/7 - Sun Prairie East High School
- 7/23 - Vel Philipps Memorial High School - Championship Meet 🌟

Website and registration link in bio 🔗

#wisconsintc #movinshoesmadison
⚡Registration for the Full Moon 5K is half way f ⚡Registration for the Full Moon 5K is half way full ⚡ 

Registration link in bio 🔗 

#movinshoesmadison #fullmoon5k
Registration for the 14th and final Mama Goose Run Registration for the 14th and final Mama Goose Run/Walk is live! 

Come out for an amazing day that benefits the UW Carbone Cancer Center at the UW hospital.

Event Details ⬇️
- August 6th
- 8:30am free 1/2 mile kids run
- 9:00am 5k run/walk
- 10:30 Awards Ceremony

Link in bio to learn more and to register ✌️

#mamagoose
Father's Day Theragun Promotion is live ⚡Today, Father's Day Theragun Promotion is live ⚡Today, 6/8 through 6/19 get $50 off Theragun Prime and $40 off Theragun Mini 👀 Applies to all in stock Theraguns. 

We promise this is a gift that your father will truly appreciate. Come check them out!

#theragun #fathersday #movinshoesmadison
A rainbow of @goodr sunglasses to brighten your su A rainbow of @goodr sunglasses to brighten your summer 🌈

#goodrsunglasses #movinshoesmadison
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  • SHOP
    • GIFT CERTIFICATES
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  • SERVICES
    • SHOE FIT PROCESS
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    • OUR HISTORY
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    • MEET OUR TEAM
      • CURRENT STAFF
      • ALUMNI
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  • RUN WITH US
    • RUNNING CLUB
      • MSRC CALENDAR
    • WEEKLY GROUP RUNS
    • TRAILS & ROUTES
  • EVENTS
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    • SUBMIT AN EVENT
    • FULL MOON 5K
    • SUBZERO RACE SERIES
    • NEW GLARUS TRAIL RUN
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