Fitness Minutes: (15,360)
9,709 3/19/14 3:31 P
"I actually have same problem: after increasing my distance i added another 5 pounds and almost 2 years on i am still trying. After each run my weight goes 1-2 up and it takes few days to reduce it until next run. I even stopped running for 2 months and tried Insanity. Hope your journey is easier than mine. "
Fitness Minutes: (0)
9,764 3/19/14 12:07 A
Plan what you are going to eat after your run before you exercise Muscle weighs more than fat and with your training you have gotten muscle You may need to get a personal trainer for awhile just to tone your body One day at a time God Bless Love Prayers Peace
Fitness Minutes: (163,746)
2,406 2/13/14 1:21 P
I actually have same problem: after increasing my distance i added another 5 pounds and almost 2 years on i am still trying. After each run my weight goes 1-2 up and it takes few days to reduce it until next run. I even stopped running for 2 months and tried Insanity. Hope your journey is easier than mine.
My running history is under a year, so I don't have any personal experience to speak from. However, I started my latest long distance training cycle in November. I have added 3.5 lbs during that time. So, I don't have anything specific to offer in terms of "what worked for me".
But, I do follow certain protocols in search of a best practice fueling strategy. First, I don't typically fuel for short runs (under an hour) but target x grams of carbs per hour for longer runs.
2nd, I try and ingest 50% of the calories burned in a workout within 30 minutes, typically in the 1st 5 minutes post run (in the car before driving home). This post recovery targets a 4:1 carbs to protein ratio (typically a drink containing this ratio).
Since my workweek running is done at night, I like to eat dinner right after showering post run.
The range of calories from 1200 to 2300 could be ok, but it depends on what days. I try and target x calories on non workout days and ramp up from there, based on the duration of the workout (e.g. more calories expended). In general theory, I would target the 1200 (or rather the low end of the range) on non workout days and reach my high end (e.g. 2300) on my long run day. But 2300 (for a smaller frame than mine) would probably need to be a true long run and not just a "medium" long run of, say 11 miles.
My goal is to optimize fueling for energy during a training cycle. I believe I need to leave the weight loss for time periods of base building. If you can lose the weight during an off season, you'll speed up from a pure physics standpoint, irrespective of any form related issues.
2/12/14 3:34 P
Thanks for your replies and the warm welcome. Yep, that photo is from my Oct. marathon, though I have gained about 2 additional lbs. since then.
I have started tracking my calories using the Lose It application on my phone...both to see where I am coming in calorically speaking, but also to make sure I am getting enough protein (I don't eat much meat so I like to make sure I am getting enough from other sources). I've been all over the board, from 2300 calorie days to 1200 calorie days. I think I really need to get into a better groove and maybe focus on getting my carbs from better, more natural sources, as another poster suggested.
Again, thanks for all the tips and responses!
Fitness Minutes: (17,158)
1,163 2/12/14 2:10 P
Distance running and weight gain is fairly common, generally because as you try to eat enough calories to keep energized you often reach for the easy to digest, fast burning sugars and then you punk out and eat more...I added dried apricots and cherries to my on the go run food instead of the gels/bars and sweeter stuff. I was training for a half marathon and struggling with a newly developed gluten intolerance so I hadn't nailed it but generally felt so much better if my heavy carbs came from potatoes & yams versus my whole wheat protein bread? A lot of the running magazines have lose weight/run far type of diets.
Snacks such as an apple with almond butter fared much better for me. I had to stay clear of all bars/gels because the gluten thing is also a soy intolerance. Low energy, bloat, hair loss and fatigue were some of my symptoms...Good Luck!
Ok so you've relaxed your diet a little bit and the weight is creeping on.
You're very new to SP, welcome! I'm going to suggest you start by meticulously tracking your food and exercise calories. To really find out exactly what you're eating and how much and how often you're working out and what kinds of exercises you're doing for a week. Make your trackers public so we can have a look and give informed suggestions. Then repost in the diet and nutrition forum or "bump" this thread back to the top so people see it.
If your diet is on point then you will have to look more at your exercise and like Jenni said above really work on compacting your muscle with some heavy weight training.
Is your picture on your spark page current? You look healthy and happy in it :)
Edited by: JUSTEATREALFOOD at: 2/12/2014 (14:02)
2/12/14 1:28 P
I guess it's just that for years and years I've always been 108-110. I was heavy as a child/teen, and finally lost about 45 lbs. in my early 20's. I maintained about 115 after that time until I had kids, after which I think I naturally fell to a slightly lower weight since I quit my desk job and became much more active. The gradual weight creep over the past couple years is alarming to me since I hadn't really thought about weight or dieted in so long, but suddenly I'm feeling a little fearful that maybe I'm falling back into some of the bad habits of my youth (eating too many sweets and carbs, mostly). I feel the healthiest as a runner around 110, though realistically I'm o.k. within a couple lb. range of that. I just tried on a bunch of my summer clothes and they absolutely do not fit comfortably, so ultimately I just want to be able to zip up my shorts and skirts this summer and not have to invest in a whole new wardrobe, and also want to be at a lighter weight to avoid injury and stay healthy as a runner.
As an aside, I turn 40 in a few months and am also wondering how much truth there is to the idea that one's metabolism starts crapping out around this age. Could some of this just be middle aged creep, if there really is such a thing?
Fitness Minutes: (86,262)
2/12/14 9:24 A
If your goal is to fit in a smaller size clothing, reaching a bordering unhealthy weight is not the answer. You're going to have to lift weights and eat enough to build muscle *and actually gain some weight* slowly, mostly in the form of muscle. Then you can reduce any excess fat.
I did this and now wear a size 1 at 115 lbs and 5'2 when I used to wear a size 4 at 110 lbs. Muscle is denser and takes up less room than fat per pound. Toss the scale out and make your goal to change your body composition rather than focusing on scale weight. ie; raise LBM (lean body mass) and lower body fat %.
Fitness Minutes: (183,767)
2/12/14 9:13 A
I find that a very small post workout snack of carbs/protein makes the difference between OMG I MUST EAT EVERYTHING NOT NAILED DOWN and eating properly.
2/12/14 8:32 A
Hello- Ever since I started distance running a few years ago, I've slowly been adding pounds...at first just a few, and then another 5 lbs. during marathon training last summer/fall, for a total of 10 since 2011. I've obviously fallen into that "I'm running a lot so I can eat whatever I want" mentality, and despite doing my best to reign it in, I haven't been able to lose an ounce. I do realize that at 5'4" and 118 I am certainly not overweight, but I have a tiny frame and I run my best when I am lighter (I've been having lots of knee problems lately and never had issues when I was smaller and faster!) so while I don't necessarily feel that I need to get back to 108, I'd really like to get back to 110-112 just so my clothes fit again.
I guess I'm mostly wondering if there are any other runners out there who have also experienced the dreaded weight creep while training, and how you counteracted it if so. I find that when I cut carbs and calories, I really feel it on runs and tend to get super sluggish. Any suggestions for losing weight without compromising energy levels too drastically?? Thanks in advance!
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