Q: I am petite, 5'2, 106lbs, and thin all over except a little bit of fat on my stomach. I've decided to get back in shape, and want to run to get my heart pumping, and for my cardiovascular health. I'm not running to lose weight, so my dilemma is, how much should I eat if I start running so that I don't lose any weight?

A: While your weight and height put you in the "healthy" range of BMI (body mass index), that's only part of the story. It's great that you want to do some aerobics - like running - for heart health. An easy calculation for calories and running is to estimate about 100 calories per mile. You actually don't burn as many calories as you might think.

For you, a 3 mile run would be about 300 calories. Or, if you don't know the distance, buy a pedometer, to count your steps - about 2500 steps is a mile (about 100 calories). Best to have a snack 30-60 minutes prior to your run, of about 200 calories or so.

A mixed meal, low in fat, but containing protein and carbohydrates is a great choice - to provide short and long term energy. Something like a banana with a tablespoon of peanut butter on it. Or, a small whole wheat pita bread with two slices of turkey. When you're done with your run, refuel with a glass of low-fat chocolate milk, or a protein-bar containing around 200 calories. It's important for you to determine your calories used in your run, to balance your eating to remain weight stable. Weight change is all about calories in and calories out.

And your little bit of fat on your stomach - you'll likely find that will be helped more with some spot exercises focused on your abdominal muscles, combined with your running.

 

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.