The idea of earning your food from an intense workout or run needs to die. Yes there’s a connection but it’s a weak one. What you “burn” in an intense workout or long run can be completely erased with a bite of avocado, peanut butter, or a reward of a Reece’s cup.
Relying on your fitness tracker to tell you how many calories you burn is a bad strategy because every one is wildly inaccurate.
Instead of punishing yourself from your workouts so you feel like you can treat yourself with junk food, have a more generous approach by exercising and eating in ways that encourage self love.
Your workout should never be a punishment. Your choice of what you eat should never be filed by shame. Train in a way that makes you feel happy about your body. Eat in a way that makes you feel better in the short and long term.