Ah, the joys of running. Not only is it good for your health, but it’s also very fun and liberating to just get out there and run around. But with all good things, sometimes there are some downfalls — something that might even cause you to stop running altogether. Have you experienced gaining weight from running? You’ll want to continue reading.
- First, know that weight changes are not necessarily a marker of a successful workout routine
- You are Gaining Muscle Mass
- Here’s why some people may lose weight from running
- You Might Be Experiencing Swelling After A Hard Workout
- You Might Be Overcompensating by Eating Too Much
- PCOS Could Be Causing Your Weight Gain – Not Running
- It will take a while to lose water weight
- Healthy Ways to Drop Pounds from Running
- Muscle “weighs” more than fat: true or false
- Hidden Calories
- You want to lose weight fast running
- Running But Not Losing Weight Reason – You’re Not Running Hard (or Long) Enough
- Running and Eating Healthy, But Gaining Weight?
- You might be wondering: Is there anything I can do to speed up the weight loss?
- Build those muscles
- Calculating how many calories are burned running
- Hidden Calories are Preventing You from Losing Weight Running
- Is Running the Best Exercise for Losing Weight?
- Watch out for emotional eating
- Establish a baseline for your current fitness and training levels
- Unrealistic Weight Loss Expectations
- Bad Nutrition
- FAQs – Preventing Weight Gain From Running
First, know that weight changes are not necessarily a marker of a successful workout routine
First, know that weight changes are not necessarily a marker of a successful workout routine. It’s important to remember that when you’re lifting weights, you’re not just building muscle—you’re also building water retention. So if you’ve been working out regularly and haven’t seen any change in your weight, it’s not necessarily because you haven’t lost any fat or gained muscle. It could be that you’ve actually gained muscle and retained water—which is great! Muscle is stronger than fat, so the more muscle you have in your body, the better!
If you want to measure your progress on other markers like inches lost or clothes fitting better, it’s helpful to take before-and-after photos so that you can see how far you’ve come in person. If you’d rather use numbers for motivation instead of pictures, try measuring yourself with a tape measure every week or so and charting it out in a spreadsheet or journal (if possible).
You are Gaining Muscle Mass
Immediately following starting running you will find yourself reacting to this new rigorous activity through adaptation and physiological changes. A change that occurs when you lose fat can affect your body composition in a way that affects your muscle mass. Can you explain this? Running increases muscle mass in the muscles of the thighs, quads, and glutes. You can actually build more muscle and lose less weight.
Here’s why some people may lose weight from running
Running burns calories, but it also increases your metabolism.
The more you run, the more weight loss occurs—and because running helps boost your metabolism, you’ll keep losing weight long after you’ve stopped running. That’s why people who run often experience weight loss without changing their diet or exercise routine.
You Might Be Experiencing Swelling After A Hard Workout
If you’re working out hard and feeling great, don’t be alarmed to experience some swelling, and yes, temporary weight gain.
It’s normal for the human body to see some swelling, especially if you’re new to exercise or have been taking time off from regular training.
Your body releases fluids to help your muscles repair themselves. In addition, the increased blood flow can cause mild swelling in other parts of your body, including your arms and legs.
If this happens to you, don’t worry. You may actually gain a few pounds, but it’s nothing serious and should go away within a few days.
You Might Be Overcompensating by Eating Too Much
It’s a common misconception that running helps you lose weight. That’s not actually true—in fact, it’s possible that running could be causing you to gain a few pounds.
When you run, your body needs energy to keep going. But when you’re doing something like running long distances, your body doesn’t want to use up all of its energy stores at once. So it starts storing the extra energy in fat cells in your body. The more you run, the more energy your body saves and the more body fat it stores—and if you’re not careful about what you eat and how often you eat during or after exercise sessions, this can lead to weight gain!
On top of that, many people who are new runners don’t know how much they should be eating while they’re training for a marathon or other event. If you’re exercising intensely or performing serious training for hours at a time every day (which is typical for many runners), then it’s important not only to have an understanding of how much food will help fuel your workouts but also what kinds of foods are best suited for this purpose.
PCOS Could Be Causing Your Weight Gain – Not Running
You’re running. You’re sweating. You’re getting in shape.
But you’ve also gained weight. What gives?
If you have polycystic ovarian syndrome (PCOS), it could be the culprit. PCOS is a hormonal disorder that causes irregular periods, infertility, and weight gain—and it affects one in ten women of reproductive age!
If you think you might have PCOS, talk to your doctor about an evaluation and treatment options like oral contraceptives or lifestyle changes like diet and exercise.
But don’t let PCOS get in the way of your fitness goals! You can still run without gaining weight by changing up your workout routine (try swimming or biking), eating enough calories to fuel your activity level (don’t forget to eat carbohydrates), and focusing on strength training instead of cardio exercises (which will also help prevent osteoporosis).
It will take a while to lose water weight
Running but experiencing weight gain?
It will take a while to lose water weight. You may also experience temporary weight gain.
The body is always trying to maintain homeostasis, or a constant internal environment. When you increase fitness and training levels, you burn calories and lose weight. But when you stop running, your body will try to restore the balance by storing fat. The rate at which this happens depends on how much water is in your body when you start running—the more water you have, the longer it takes for the body to restore its normal balance and start storing fat again.
So if you’re wondering why you gain weight from running—it’s because your body needs time to lose all that excess water!
Healthy Ways to Drop Pounds from Running
When you’re running, you’re burning calories. You’re also burning fat, which is why many people who are trying to lose weight turn to running as a way to shed pounds.
But if you’re not careful, running can actually make your weight loss efforts even more difficult. Why? Because when you run, your body burns more calories than it normally would—and some of those calories come from the very fat you’re trying to burn off!
Here are some tips for staying lean while still getting your run in:
1) Run on an empty stomach. If possible, avoid eating anything for at least two hours before your workout begins. This will ensure that the bulk of your calorie burn comes from burning fat instead of sugar stored in your muscles and liver.
2) Get up early. If possible, get up earlier than usual every day so that you can do some light cardio before breakfast or lunch. Your body will use those extra calories first thing in the morning before they have a chance to be stored as fat!
3) Don’t overdo it! While it’s tempting to stay on the treadmill until every last bit of fat has been burned away, this isn’t always healthy or sustainable long term—so don’t let yourself
Muscle “weighs” more than fat: true or false
Muscle weighs more than fat, so when you gain muscle, you may gain weight. You also burn more calories when you’re running, but if you’re eating the same amount of food as before, you’ll likely see a net weight gain.
If you’re trying to lose weight, running can be a great option. Yes, it’s a high-impact exercise that can be a concern for some athletes, especially as we age.
However, running is awesome for creating a caloric deficit and improving your cardiovascular health. But if you’ve recently started running and are finding that the scale isn’t budging, it’s likely because of hidden calories.
When you run, your body needs energy to keep going—and that energy comes from carbs. Carbs are stored in your muscles as glycogen, which is broken down into glucose during exercise. When your body needs more glucose than it has stored, it pulls from other sources: namely, fat cells. This process can lead to weight gain if it means that you’re eating more than usual or taking in more calories than you’re burning off through exercise.
A good rule of thumb is to be aware of how many calories you burn while running and make sure that number is greater than what you consume after each run. If not, then cut back on treats like desserts and alcohol until your weight loss goal is reached!
You want to lose weight fast running
Running is a fantastic way to lose weight fast.
Not only does it burn calories, but it also tones your muscles and helps you develop endurance. But if you’re like most people who run, you probably have some questions about how much weight you can expect to lose if you start running regularly.
How much weight can I lose from running?
The answer depends on how much you weigh in the first place and how often you run. If you’re very overweight and haven’t been active for years, then beginning an exercise routine will help improve your health and strengthen your heart—and that’s good for life!
But if your goal is to lose weight quickly and keep it off, then running alone won’t be enough. You’ll need to do other things as well, like eating healthy foods in moderation and getting enough sleep every night (6-8 hours).
Running will help make these changes easier because it releases hormones called endorphins that make us feel happier and more energetic throughout the day. This makes it easier to stick with our diet plan or get out of bed when we don’t feel like exercising! It also increases lean muscle mass so that we look better naked (or at least less fat).
Running But Not Losing Weight Reason – You’re Not Running Hard (or Long) Enough
If you’re running, but not losing weight, it could be because you’re not exerting enough energy.
Running is a great way to burn calories and lose weight, but if you’re not pushing yourself hard enough, then all those calories will just be burned off as heat instead of being used to fuel your body. This is why it’s important that you run at least 30 minutes at a time or at least five times per week.
If this is the case for you, don’t worry! There are lots of ways to increase the intensity of your workouts without having to add more time.
Here are simple ways to burn extra calories:
- Try doing hill sprints instead of jogging on flat ground.
- Run stairs instead of walking up them.
- Increase the speed at which you run around your neighborhood.
Remember, it doesn’t have to be fast—you just want it to be faster than your normal pace.
Running and Eating Healthy, But Gaining Weight?
You’re running, eating healthy, and you still gain weight. Why?
Truth. It is not uncommon that runners gain weight while training hard.
The answer is simple: your body is in a state of confusion. It’s trying to figure out what to do with this new information you’ve given it. You’ve told it that you’re going to be running, but the last time it heard from you, you were eating pizza and ice cream on the couch every night. So now it’s not sure how much energy to spend on building muscle or storing fat—and it’s probably going to err on the side of storing fat because that’s what it knows best.
But there’s nothing wrong with gaining some weight when you start running! Your body needs fuel for all that hard work anyway. And if you’re eating enough food overall, then any extra weight will be temporary—it won’t stick around forever (unless you keep eating like crap). Just make sure that when you do eat those carbs or fats, they’re good ones: whole grains and lean proteins are best for runners!
You might be wondering: Is there anything I can do to speed up the weight loss?
The answer is yes! There are many things you can do to speed up weight loss and get back in shape.
Here are some tips:
1) Track your calories and make sure that you’re burning more than you’re consuming.
2) Eat foods high in fiber, which will help fill you up faster so that you eat less overall.
3) Drink plenty of water throughout the day in order to stay hydrated and avoid bloating.
Build those muscles
Do you know what’s great about running? You don’t need to spend hours in the gym to get results.
But if you’re trying to lose weight, you still need to do some strength training or weight lifting. Why? Because running builds muscles—and those muscles can help you burn fat and lose weight.
If you’re not sure how that works, it’s actually pretty simple: the more muscle mass your body has, the more calories it will burn at rest (just sitting around doing nothing). And even though running is an aerobic activity that burns fat, your body still needs energy—so it’ll use those calories from your muscles instead.
Calculating how many calories are burned running
Calories in food vs. calories burned by running
If you’re trying to lose weight by running, it’s important to understand how many calories are in the food you eat—and how many of those calories get burned off by running.
For instance, if you were planning on eating a plate of pasta for dinner tonight (about 1,000 calories), because you planned to go for a run after dinner (about 500 calories), then running actually caused you to consume an additional 500 calories.
That’s why I recommend keeping track of what you eat and drink every day so that when it comes time to do your calculations at the end of the week or month that they match up with what your activity tracker has recorded.
A simple journal book works fine, but I really like MyFitnessPal. It’s an app for your phone, that allows you to scan in the label of the food you are preparing, or manually enter it. Not only is it free, but it also allows you to set goals and track macros.
Hidden Calories are Preventing You from Losing Weight Running
When it comes to weight loss, there are two kinds of calories: the ones you see (like those from solid foods) and the ones you don’t (the hidden ones from soda, snacks, and other processed foods). And since running burns so many calories at once, it can actually cause your body to store more fat than usual—especially if you’re eating more than usual too.
It’s important to remember that even though running may seem like a way out of an unhealthy lifestyle or diet full of junk food or sugary drinks, it doesn’t mean that all the bad habits are suddenly okay just because they’re helping us burn off some extra calories.
In fact, the opposite is true: if we’re still eating poorly while we exercise regularly then all those extra calories will just keep on adding up until they become dangerous health risks themselves!
Is Running the Best Exercise for Losing Weight?
Running is the best exercise for losing weight. Many runners make the mistake of using body weight as a factor in fitness level.
When you run, you burn calories and fat. Running burns more calories than any other form of exercise. Running also helps to build muscle, which can further increase metabolism and help you lose weight.
Running has many health benefits such as lowering blood pressure and cholesterol levels while improving heart health overall. It also helps reduce stress and anxiety by releasing endorphins into your bloodstream which give you a natural high that helps improve moods as well as lift spirits when feeling down or depressed about a bad day at work or school.
Running has been known to relieve symptoms associated with depression because it releases endorphins into your bloodstream which give you a natural high that helps improve moods as well as lift spirits when feeling down or depressed about a bad day at work or school.
Watch out for emotional eating
We all have our vices. But it’s important to make sure that you don’t let those vices take over your life.
Emotional eating is one of the biggest challenges to healthy habits that people face when they’re trying to lose weight. It’s so easy to turn to food when you’re feeling stressed, anxious, or lonely—but that doesn’t mean it’s a good idea!
You need to be aware of what you’re doing when you reach for food when you’re not hungry and learn how to combat those urges before they get out of hand.
Establish a baseline for your current fitness and training levels
Before starting your weight loss journey, it is important to record where you are.
Some of the items to write down include:
- Absolute weight
- Fitness level
- Physical activity and training progression plans
- Amount of sleep you get each night
- Healthy diet plans
Unrealistic Weight Loss Expectations
Running and losing weight are two things that go together like peanut butter and jelly. But if you’re not losing weight, it can be frustrating to keep running and not see any results.
The problem is that our expectations for weight loss are often unrealistic, as we’re comparing ourselves to others who have lost more weight than we have. But how much weight they’ve lost doesn’t matter—what matters is your own progress!
While it’s good to have goals and benchmarks, remember that you’re doing something amazing just by being active and making healthy choices every day. Don’t get discouraged if the scale doesn’t move as quickly as you’d like—keep at it!
If you’re running, but not losing weight, it’s probably because of your nutrition.
You might be thinking that running is enough to burn the calories you’re eating. But the truth is that it’s not that simple. And if you want to get rid of those extra pounds, you’ll need to cut back on what you eat and/or increase your activity level.
First things first: eat less. While this may sound like a simple solution, it can be tough to implement in practice. However, it’s important to remember that in order for your body to burn fat stores instead of carbohydrates (which are stored as glycogen), it needs time for those stores to run out and for your body to adapt its metabolic process accordingly. This takes time—and patience! The good news is that if you stick with it long enough, your body will eventually adapt and start burning fat instead of carbs as fuel—and then all those pounds will start dropping off!
FAQs – Preventing Weight Gain From Running
Rick Huey is a fitness writer who has dedicated his life to living an active lifestyle. With more than 30 years of experience in the fitness industry, Rick is a respected contributor for FitFab50.com, where he shares his wealth of knowledge with a wide audience. His dedication to promoting the benefits of living an active lifestyle has inspired many people to pursue their own fitness journeys with enthusiasm and dedication.