Counting Macros and Running: How IIFYM Running Ratios Workout and Are they Right For You?

Have you ever noticed body builders frequently throwing around the term IIFYM? They usually do it on days where you see them eating a burger or ice cream or well in the case of Spartan racers lots of poptarts!

“Thank goodness for IIFYM, I can eat all this super crappy food and enjoy my chiseled abs.”

Umm all right, But what is it?

Can this flexible dieting approach work for runners? What are the macros for running and lifting? What are macros for half marathon training?

Should it even be a focus?!People love to talk about the RIGHT way to eat or the BEST way to eat for running strong and let’s be honest FAT LOSS. Having a lot of friends who are in to strength training, I started to hear more about IIFYM and wondered are there runners who follow it too?

The answer of course is yes.

Since I’m not one to follow much of a plan, I reached out to a Kim from A Stronger Runner who is indeed living the IIFYM lifestyle to provide her thoughts. Following is how she uses IIFYM as a marathon runner and the benefits.

WHAT IS IIFYM?

Eating by macronutrients has been all the rage in the nutritional and bodybuilding scene for quite some time.

Macronutrients (macros) or flexible dieting is eating your daily caloric intake split among the macros which are carbohydrates, protein and fat.

This allows you to enjoy the foods you love, as long as they fit into your daily caloric intake and percentages.

Now you are probably asking yourself, I am a runner how can that benefit me?

By following the macro lifestyle you’ll be properly fueling with the nutrients your body needs for recovery. Being a runner and eating based on macros is much easier than you think, just plug your information in to the calculator on IIFYM.com and it will provide recommendations for you calorie intake and macro percentages. When calculating your daily intake, it’s imperative to match your activity level to the day.

For example, I sit at a desk all day but run at least an hour on the weekdays, upwards of two hours on the weekends and strength train multiple times a week. During marathon training that brings my (Kim’s) daily caloric intake to 2,600 calories.

The average person might feel like that is a lot, however, an active runner’s body needs the fuel to perform properly.

It may take some playing around with to figure out the best intake for your body. It’s imperative that you do not add back in calories from your fitness activity. You have calculated your calories based on your daily needs, and when they are gone they are gone.

{Amanda’s Note: While I don’t strictly follow a macro plan, it did open my eyes to the small amount of protein I was consuming. Upon increasing that, I found myself feeling much better and maintaining muscle during training.}

Marathon Training Macros

The other side of macros is percentages. As an avid runner (marathon or longer distances) you need an intake of at least 60% carbohydrates.
{Amanda’s note: this isn’t entirely accurate based on new research, we can run happily on even 30-40% carbs, so you need to find what works for you. While some runners do use Keto and basically no carbs, research has also shown us long term health issues with that.}

During marathon training my percentages for performance are 60% carbohydrates, 25% protein and 15% fat.

When I am not in full marathon training I follow the more traditional macros for fat loss 40% carbohydrates, 30% protein and 30% fat. Additionally, I will adjust my caloric intake based on the reduction in my mileage.

{Amanda’s note: This works well for up to half marathon training for most people and keeps you focused on quality carbohydrates.}Image source

The carbohydrates fuel my body, and the added protein helps my muscles repair and recover. When it comes to race week and carb loading, I bring my carbohydrates up to 80%. Running a marathon requires fuel in the tank.

{Amanda’s note: Again find what works for you, many people feel bloated and lethargic when consuming a super high carbohydrate week of food, often due to the less than great choices of carbs.}

When you start tracking your macros (try a free tool like MyFitnessPal) you’ll probably find areas where you’re lacking, for me it’s protein. Which helps me know that’s something to focus on when meal planning.

Goals of Female Runner Macros?

Kim does a great job of explaining what it is, but I wanted to touch briefly on why many people are interested in it! Counting macros for weight loss is the primary reason that people start using this approach.

A. People LOVE the idea that if it fits your macros you can eat it…this takes away lots of FOOD GUILT. Suddenly they can have a burger or the cake or the piece of chocolate and the sky isn’t going to fall.

B. It’s surprisingly simple. You aren’t looking at any crazy complex cooking required, you can generally adjust your current eating style to start hitting the right macros. Because it’s not a diet, it’s a nutritional break down you can make it work with your food preferences.

C. It’s helpful for maintaining or growing muscle mass. As runners it’s really easy to become skinny fat, I know, I’ve done it. One of the reasons is that we often don’t strength train, but the other is a lack of focus on the right fuel to keep our body from turning to muscle as fuel during endurance runs.

Calculating macros for female weight loss isn’t any different than for men, it’s still based on your current weight, goals, and activity levels.

Read how to train for a marathon without losing muscle mass >>

Want to lose fat and run strong? Maybe #IIFYM could work for you, learn more Share on X

Now as with things like going Vegan, you can easily become a junk food IIFYM and I suppose you might get the weight loss results you’re hoping for, but probably not the fit healthy body.

I like the way Breaking Muscle first busts the idea the people doing it eat only junk…we do see those meals on social media, but if that was all they ate they wouldn’t also be showing off their six pack:

As long as macronutrient goal numbers are hit (along with fiber), food choices take a backseat to personal preference whether that is oatmeal or Pop Tarts. The goal is to stop thinking of foods as “clean” or “dirty,” but see them for their macronutrient composition.

Example Marathon Training Macros for Women

To give you an idea here is what a typical day of my meals consist of, you can read the details below with links to ideas as well.

Meal 1 – before run: Waffle or piece of toast

Meal 2 – Post Run: Protein shake
Click here for a variety of green smoothies with protein ideas>>

Meal 3 – Snack: 1 cup dry cereal

Meal 4 – First Lunch: Overnight oats, ¼ cup oatmeal, ½ cup almond milk, seasonal fruit, chia seeds
Click here for 97 high protein breakfast ideas>>

Meal 5 – Second Lunch: 6-8 egg whites with salsa

Meal 6 – First Dinner:  At least 9oz of protein plus vegetables such as sweet potatoes or spiralized carrots

Meal 7 -Afternoon snack: 2 rice cakes

Meal 8 – Dinner: Another protein, veggie heavy meal, plus maybe sweet potato for clean carbs

Meal 9 (bonus): 1 cup cereal with almond milk (only during marathon training)

That does look like a lot of food, but it’s about eating the right food that will fuel your body properly.

I’ve come across people who will say, “You can eat anything, you work out so much.” Technically true. However, I want to ensure that I am choosing the right foods for my body.

Training for my first marathon, I ate everything that I could, having the mindset that “I am training for a marathon; I am going to burn it off later.” We need to get away from the burn it off later concept.

We need to be focused on fueling and recovery for the body. By focusing on the proper nutrients and caloric intake for your body you can easily take your training and performance to the next level.

Read More:

Vegan IIFYM from Running on Real Food
Tips from a serious Macro counter Claire
Understanding Intuitive Eating – an alternative to counting macros

Does IIFYM work? A lot of people swear by it, you can read my results after trying it for awhile…but spoiler alert it wasn’t the right fit for me. I couldn’t digest the massive amounts of protein or just didn’t feel as good as intuitively eating.

Kim has completed countless races in her running career from the mile to the marathon with the longer distances being her specialty. She is a 5 time marathon finisher, and is currently training for her 6th marathon which will be the Boston Marathon.Some of her key performances include a 5:43 mile, 3:14 marathon, 1:31 half-marathon.

She provides basic training programs, as well as customized and accountability coaching services for the novice to intermediate runner. For training inquires or customized IIFYM she can be reached at [email protected]. The most important job Kim has is being a mom to her sons Sullivan and Desmond.

Have you ever tried following IIFYM?

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