1. Drink more water. The easiest fix for runner hunger is to make sure you're hydrated before you set out—and then drink a bottle of water afterward.
2. Eat right after your run. "Try to plan a meal within a few hours of training, so you don't finish your run feeling ravenously hungry," Machowsky advises. If that's not possible, he says to eat "a small snack with a little bit of protein and some carbs—yogurt and a piece of fruit—within an hour or two of training." This could fend off overeating later in the day.
If you're training for a race and are running 10 or more miles, you may need even more fuel before, during, and after training. "Your appetite may stay elevated for the rest of the day and even the day after in these instances, especially if the runs are very, very long," he says, so eating protein and carbs consistently is key.
Try to plan a meal within a few hours of training, so you don't finish your run feeling ravenously hungry.
3. Adjust your plan. If you're new to running or have been away a while, you'll be a less efficient runner--and therefore, may burn more calories initially, leading to more hunger. "Adjusting running distance or including cross-training to accommodate resulting hunger pangs may be of use,"Machowsky says. "Experimentation and tracking outcomes [are] key." For instance, maybe you'll find that if you swap out a day of running for weight training, you'll get the same results and feel less inclined to overeat.
4. Learn to tune in to your hunger. This may be the most important aspect of all. Antonucci says she works individually with clients to help them respond to hunger cues more effectively. "It's important to try to reconnect with your hunger," she explains. Hey, maybe what your body is really craving is some serious post-workout foam rolling.
Besides managing your diet, here are six more ways to become a better runner. And check out the sneaker trend pavement pounders are embracing to improve performance.