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

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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?!understanding IIFYMPeople 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. IIFYM Calculator for runningWhen 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.}Understanding IIFYM and how it worksImage 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.macros for fat loss

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 Click To Tweet

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. iifym running

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 from A Stronger RunnerKim 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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Posted by amanda Categories: Clean Eating, sports nutrition

Reader Interactions

Comments

  1. vitatrain4life says

    February 2, 2016 at 6:19 am

    I have to say that I have never tried this. I don't typically like to change up my diet THAT much in accordance to my training cycle but, I have to agree with a lot of what is being said about macronutrient intake. Very interesting and I may investigate further. Thanks Amanda!
    My recent post The Rundown – Cross Training (VIDEO)

  2. SuzLyfe says

    February 2, 2016 at 7:09 am

    I basically do this, but without the aplomb of those who are like all the poptarts! I also don't sit there and calculate, I just naturally or intuitively try to achieve that balance. But yes, I do pay attention to my macro balance, and I suggest that my clients do as well!
    And I truly hope that no one is eating 1121 calories a day, RMB or not.
    My recent post Running by Feel vs Running by Pace

    • RunToTheFinish says

      February 2, 2016 at 10:15 am

      Agreed, I didn't plug any numbers in to the calculator so that was the baseline before someone puts in their weight or height or anything.
      My recent post Can IIFYM Work For Runners?

  3. Jen says

    February 2, 2016 at 10:02 am

    I don't strictly follow a IIFYM but I do like to check up on my percentages once in a while on my fitness pal and adjust my diet if I need to.
    My recent post Accountability: The Key To Exercise Consistency

  4. thisrunnersrecipes says

    February 2, 2016 at 3:38 pm

    I try to intuitively balance my nutrient needs, with attention to getting enough complex carbs when I'm increasing my mileage and training hard. But making sure I eat enough healthy fats and lean protein has really helped my running over the years, especially compared to my college years where I avoided fat. I agree so much on the emphasis on eating good foods to fuel the body!
    My recent post 2016 Goals: January Progress Report

  5. Crystal Renaud says

    February 2, 2016 at 6:28 pm

    I don'the track what I eat as I have figured out over the years what works for me when I am training vs when I am not. I think My Fitness Pal is a great tool if you aren't sure. I tend to eat pretty clean during the week and weekends are my times I indulge.
    My recent post Time For Training, Races And A Giveaway!

    • RunToTheFinish says

      February 3, 2016 at 12:56 pm

      Hey!! did you see my note that you won the Kohl's giftcard?? I just need you to send me a mailing address
      My recent post Can IIFYM Work For Runners?

  6. Michelle says

    February 2, 2016 at 9:16 pm

    Thanks for this great post! I'm currently doing iifym as I'm focusing on strength training more than running right now. I was worried about how this type of diet would work once I start running more to train for a marathon. Glad to hear it can work for runners!
    My recent post VALENTINE’S DAY ON A BUDGET

  7. Katie Ringley says

    February 3, 2016 at 9:46 pm

    Oh you know I'm such a huge fan of this one :) I also really appreciate you linking me up to this. It means a lot sweet friend!!! Miss talking to you so frequently! Hope you are doing well <3
    My recent post Macros and Diabetes

  8. Meaghan says

    May 4, 2017 at 6:25 pm

    Holy crap where we are all the dark leafy greens and booster foods to help combate all of the oxidative stress that running and intense training imposes on the body? Instead of grabbing a handful of fortified cereal (vitamins need to be added because they have been completely stripped from being overly processed) to having beans or lentils or root vegetables that have the bioavailabile nutrients our bodies crave and need. Yes runners need carbs but this doesn’t mean pulling them for processed grains.

  9. Yp says

    March 17, 2019 at 9:14 am

    I like iifym a lot. I ran it twice, once for when I was recovering from injury and one for my ideal training schedule when I am healthy-ish/er (yay made up words). As i built up to consistent training i fell in the middle of the 2 plans. I also saw i lacked protein (like many women, women runners) and by plugging into the samsung my health app that just comes w/ my phone, after a few months i was able to figure out intuitively what portions i needed. I still track the food as it helps me understand what makes me feel good vs crummy.

  10. Nick says

    March 17, 2019 at 1:09 pm

    This blog post is quite informative. Only thing I can say is running has to be a part of daily routine. But if not possible it should be done atleast thrice a week. I am having this simple routine with diet and it works good to keep your health in great shape.

  11. Colleen Cupp says

    April 17, 2019 at 9:44 pm

    Love your blog! I am learning so much from you!!
    I gave you a shout out on my recent post about macros. Would love it if you had a chance to read it!

    https://www.runninginecomode.com/what-is-tracking-your-macros-and-is-it-important-for-runners/

    Keep up the awesome posts!

    • amanda says

      April 18, 2019 at 1:41 pm

      Hey i tried to comment, but it told me I was a bot.

      • Colleen Cupp says

        April 20, 2019 at 8:32 pm

        Whaaaaat?? Nooo! I will figure it out. Thanks for letting me know and thanks for visiting my page! I’m honored!

        • Colleen says

          April 20, 2019 at 8:42 pm

          I think I figured it out. Thank you, again, for your time!

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
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Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
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😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
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