How many calories should I eat to prepare and recover from 12 mile run?

Question

I've been running 3-8 miles every other day to stay in shape/get in better shape for xc and track next year.

Either sat/sun imma go on a 12 mile run, depending on how i feel. I figure if i domt get lost it'll take 1:30 to 1:45.

I'm pretty underweight but healthy enough, i'm not sure how much i should pig out.

i'm thinkin' about 3,300 calories a normal day should be fine

and maybe 5,000 the day of and after a 12 mile run.

and any recommendations for foods that aren't that filling but have alotta calories?

thanks.

Answer 1

I just ran 12 miles on Friday, what a coincidence, if you are kid who runs, why in the world are you worrying about this? Just eat (healthy) until you're full and run until you cant.

Answer 2

I've used a heart rate monitor for 10 years, really accurate when counting the calories you burn.  When going hard near race pace you tend to burn about 110-120 cal. per mile run.  When going easy pace burning about 85-100 cal. per mile.  So use this as a rough estimate......and eat I say 500 calories about hour or more before, then pig out after!!