Running and Weight Gain: Why Running More Has You Gaining More

I know the thought process that can go through a person’s mind when they decide training for a half or full marathon will help them lose weight. I’ve watched quite a few clients go through it, and I’ve fallen victim to it myself. “I’ll be burning tons of calories, how could I not lose?” While I like to and do encourage anyone interested in running more to absolutely sign themselves up for a race or even countless races (there are so many health benefits, not to mention the huge ego rush accomplishing something like stepping over a finish line gives you), I always warn others about the possibility of actually gaining some weight during the journey. Lately some of you have asked me via Facebook what my thoughts are about running as a weight loss tool. So here you have it: my thoughts (all professionally founded, half personally experienced).

You’re Going to Be Very, Very, Very Hungry...
You’re burning more calories, which means you’re burning more energy, which means you’re naturally going to feel the need to replace that energy with fuel. And if you’re female it’s even more challenging to fight the hunger. According to Runner’s World, researchers have discovered “this heightened sense of hunger is stronger in women than men because exercise accelerates the production of appetite-regulating hormones, prompting them to eat more; men, it turns out, aren’t as susceptible to these changes.” Well...good for you guys!

Ok so this is the important part – you need to refuel after a long run, it’s just a no-brainer. But unfortunately your body’s going to be craving carbs. So you have to separate the need for nutrition from your emotions. You need a small meal of carbs and lean protein, like grilled chicken and veggies on a whole wheat wrap, or whatever combination leaves you feeling fulfilled and happy, but not guilty. Keep bad things out of your sight, even if that means changing your post-run route home so you’re not tempted to stop at KFC. Yes, I’ve gone to these types of preemptive measures before. When the going gets tough...

You’re Stuffing Your Face Past the Point of Necessity...
As you get well into your training regimen, you’ll start to justify your overeating with the fact that you went for a 10-mile run that day. Or you’ll convince yourself 500 extra calories today won’t mean anything since you’re going to do an 18-miler the next day. It’s all about carb-loading right? Ha! The biggest joke about running all the time is that whole carb loading thing, I found out, because we Americans pretty much already carb load on a consistent basis, so anything loaded on top of that is just plain ridiculous.

Here’s my solution: I had to stop using running as an excuse to graze all the time. No one needs that much fuel. So eat smarter, not harder. Forget thinking you deserve food and start planning better, packing healthy snacks and meals, and timing your nosh sessions better. By this I mean if it’s real close to dinnertime and you just finished a run, skip the post-workout snack and just eat a healthy dinner instead. If you’re still hungry three hours later, have a small bowl of high-fiber cereal to hold you over until morning.

Your Legs are Stronger and You’re Bloated...
One reason you’re likely gaining weight is because all the pounding on the pavement is building some serious muscle in your lower body, which is a great thing because that muscle is replacing body fat. So if your body fat’s decreased but you’re gaining weight, good for you! So many people, especially women, get hung up on the scale when they see the numbers go up, which is why you should know your body fat percentage so you have a clue to what’s really going on.

The other thing is fluid retention. All the carb’ing (yes, I made that term up just now) and water drinking leading up to race day can definitely cause you to bloat, which adds to that number you see on the scale. If, a week after your race, you notice you’re a few pounds lighter you can chalk it up to the pre-event prep and festivities.

The Takeaway...
Ultimately what I found from experience was I gained ten pounds during my marathon training. Seven were from muscle and three were likely from too much sugar (red vines for a mid-morning snack?). I lost all ten pounds, however, about five months post-marathon when my running routine decreased and my appetite got back on track. What helped me not gain more than three pounds was the use of a nutrition app on my smart phone. I logged everything I ate religiously most days of the week, which helped keep me accountable (as I am slightly competitive with myself). Check out some different apps or keep a food log and be committed to it.

And don’t let this article scare you; training for and completing a race, whether it’s your first or 20th, is a pretty empowering feeling and definitely worth the journey!