Did you know that humans can outrun any animal on this planet? The human body is built for distance and endurance.
However, the how of running keeps getting more complicated and confusing. We know that running helps you lose weight. So why are you gaining weight from running?
You’re not alone.
IS IT NORMAL TO GAIN WEIGHT WHEN YOU START RUNNING
Losing weight can be complex. Similar results to others in an exercise cannot be assured.
If you’re running and not losing weight, you may want to take a deeper look at the mechanics of running.
There are times when this weight gain may be intentional, meaning you can make changes by altering your patterns.
Unintentional weight gain, on the other hand, is affected by underlying factors within your body.
Gaining weight from running shouldn’t scare you. There are reasons why it may be happening to you.
12 SURPRISING REASONS YOU’RE GAINING WEIGHT FROM RUNNING
Running is one of the best sources of cardio promising great results.
1. FLUID RETENTION
Exercising, especially for beginners, causes inflammation and microtears in your muscles. Your body synthesizes with protein retaining fluid in the area creating temporary weight gain.
2. YOUR APPETITE AFTER A RUN
Most people can relate to the hunger you feel after a good workout, especially if you’re new to running. Without paying attention, running could end up being ineffective.
It’s important to replenish your body, but only with the right kinds of food. Eating less or more may be detrimental; eating just enough will help you boost your metabolism.
Greenrunner recommends having a snack before your run and another within the hour after completing your run. It will help you keep your hunger in check.
3. OVERINDULGENCE
You’ve finished your run, great work!
After all that sweat and the aches, you deserve some leeway to enjoy the foods your regimen does not allow. If you give in to this deception, it may become a habit that will result in weight gain.
A bit of regulation and intentional dieting goes a long way. You may also want to treat yourself to rewards that are not necessarily food-based.
4. FOODS WITH HIDDEN CALORIES
Natural and organic food sources are pretty black and white. You can indulge in them in more quantities than you would other food groups without dire consequences.
Processed foods, on the other hand, may intentionally mislabel to increase sales. Many sports drinks, energy bars, and vitamin water have hidden calories, including bad sugars.
This doesn’t mean you should deprive yourself; electrolytes in energy drinks are not bad when taken in moderation. Still, but understanding their contents and regulating id important. Otherwise, you will still be gaining weight while running.
5. YOU NEED SOME MORE SLEEP
The human body needs sleep to recover exerted efforts.
Have you ever had the misfortune of having to go in to work the day after a trip? That fatigue is your body thirsty for some rest before a busy day.
Your body needs the same for a new day of exercise.
A 2008 study found that adults who sleep poorly have a 55% risk of becoming obese.
Your hormones also act up, leading to an unexpected domino effect where your hunger cravings aren’t being regulated.
Your run may end up slow or short because of your energy levels.
6. YOU’RE BUILDING MUSCLE
The reason why you might be gaining weight while running may be due to the expected effect of exercise. Low-density fat tissue is replaced with high-density muscles.
This is a good thing. You’re getting fitter; you’ll run faster, your energy levels will spike. You might be heavier, but muscles occupy much less space and are evenly distributed than fat.
7. YOUR HORMONES ARE OUT OF WHACK
Hormones can be why you’re running but not losing weight.
For example, stress causes elevated levels of cortisol. High levels of this hormone may lead to weight gain, sugar cravings, bad moods and energy crashes.
Your brain, within the area known as the hypothalamus, actively regulates your weight. Increasing your protein intake will help you reduce the levels of the hunger hormone ghrelin.
People also react differently to the side effects of medication, like birth control pills.
8. TOO MANY CARBS
Carbs are an important aspect of a runner’s diet. Carbs come in many sources like beans and legumes. Also, taking energy drinks can introduce carbs into your body.
That doesn’t mean that regular sources of carbs like bread are a mortal sin, but regulation is key.
Most fibre-rich carbs can cause bloating and weight gain if consumed at high quantities.
Beers are carbs and have deceivingly high calories. If you drink, the calories in alcohol could be the reason why you’re gaining weight according to this study.
Alcohol, in itself, has about 7 calories per gram. The study recommends moderate drinking.
9. OVERESTIMATING HOW MUCH CALORIES YOU’RE BURNING
A lot of runners overestimate the rate they burn calories on the run.
Your diet determines most of your results when you’re on your healthy weight journey. By understanding the calories you take in than taking out, results will be achievable.
It won’t work otherwise.
Calorie counting confuses a lot of people. Luckily calorie calculator apps can help you quickly help you determine this.
10. YOU’RE RUNNING SLOWER THAN YOU THINK.
You may also be running slower than you think. A study found that most people assume that they are exercising much harder than they really are.
On a treadmill, most participants estimated their full capacity at 93% but most didn’t even pass the 75% mark.
This is especially true for running, well known for its pacing. Sprints are more of cardio than your conventional run. Thus, you might just have to put in more effort when running if you wish to shed off substantial weight.
With this, managing expectations is necessary. Your run may also not be vigorous.
11. YOU’RE NOT EATING ENOUGH PROTEIN
Another reason you could be gaining weight from running could be a low-protein diet.
Protein is the most important nutrient when losing weight. It boosts your metabolic rate while reducing your appetite.
Protein at 25% to 35% of your daily caloric intake is what you should aim for. This will also help you curb cravings.
The National Library of Medicine advises a high protein breakfast for weight loss.
12. MEDICATION
Certain medications have unintentional weight gain as a side effect.
Medications like birth control pills, antidepressants, corticosteroids and antipsychotic medications may be why you’re gaining weight.
A conversation with your doctor may assist you in finding solutions around it if there are.
CONCLUSION
Running has found its niche in the big players league in exercising because it can be effective.
Understanding the science behind reasons you may be gaining weight from running may help you identify the gaps in your regimen. Your results may change, and the alterations may be what you need to keep a positive attitude towards running.
Weight loss should be one of the benefits of running but paying attention to how you feel, and your energy levels are sometimes the best unit for measurement.
Be very realistic in your expectations.
