A good rule of thumb is that below 20 miles a week you should not increase your weekly mileage by more than 2 miles a week; above 20 miles a week, you should not increase your weekly mileage by more than 10% a week.
At 230 calorie per cup of cooked lentils, lentils fall in the same range as cooked brown rice, potatoes and bananas. Some fats like butter, oils, nuts and meat are higher in calories, while non-starchy vegetables contain fewer calories per serving.
Legumes have quite a remarkable nutrition profile (2), and are a rich source of healthy fibers and protein. One cup of cooked lentils provides (3): 1  18 grams of protein. 2  16 grams of fiber.  40 grams of carbohydrate.