Gaining Weight and Running

Wouldn’t you think that if you picked up running that you would lose weight? Don’t get me wrong, including running in your exercise routine to lose weight is a great thing. But sometimes we end up GAINING weight with running. Why is that?

Most of the time gaining weight on a running program isn’t the case as long as we are eating a reasonable diet. In my experience, where the weight gain comes from is training. Training for specific events tends to become all-consuming (at least in my case) and increasing mileage no matter what activity also increases my hunger. Currently, I’m increasing my mileage on the bike to get ready for this Century and my hunger levels have gone up a lot (have I mentioned I crave sandwiches like crazy now??).

I’m not trying to make a blanket statement that running always leads to weight gain because that’s not always true but for some people, they may see the number on the scale start to tick up. That can frustrating and demoralizing when running is already a difficult mental game!

Eating More

I think we’ve all been there. “Oh my god I just ran 10 miles I’M STARVING!” And then we eat everything in sight (guilty!). While our bodies do need extra fuel for hard runs, it’s easy to go overboard and OVEReat. Not only that, are you keeping a food diary or tracking calories? Maybe you’re eating more than you think you are.

When I was running at lunch time, I used to have a mid-morning snack (usually fruit around 10am) and then I’d have a pre-run protein shake. For some reason, I got it in my head that I needed that fuel for my run. I liked the Atkins shakes, usually 150-180 calories, and then when I was back from the run I ate lunch. I definitely did not need that much food!

Carb-Loading

Maybe it’s WHAT we are eating, as well as how much? I encourage all my readers to go to a Registered Dietitian at some point in their weight loss journey because I think it’s a good idea to see what a professional thinks on what we’re eating. Are you eating enough? Are you eating the right types of foods to fuel your workouts? Are you eating TOO much of those carby-goodies? Carbs are great but don’t forget the lean protein your body needs, too.

YUM!

Water Retention

When we train for hard activities, our bodies start to retain water to repair our muscles. We also drink more water the more we sweat! It makes sense. I usually wait a day or two after a difficult workout to step on the scale. I know the numbers will be skewed with water retention, so why put myself through that grief?

Same Ol’ Same Ol’

Are you doing the same mileage, same intensity, same routine every time you run? Mix it up–definitely include those HIIT workouts! Sprinting makes a huge difference in muscle development. Plateau, plateau, plateau. Also, don’t forget the cross-training. Include strength-training as much as possible (it helped me lose weight and  it helps all of us prevent injuries).

Don’t Stress

Finally, relax a little! If you see the scale go up a little bit when you first start running, give yourself some to time before you panic. If you’re eating right, monitoring calories and replenishing your body in a healthy way, it will probably level out.

QUESTION: Did you gain weight when you started running? Why or why not?