Gaining weight while running

Yes couch to 5k is not massive running and although great exercise for the brain and to train your body it's not a huge weight loss tool. I had to keep structure around eating. Three meals a day and set calories. Drink water etc but stick to those healthy food options. I find running is so good for my mind. It will help you in many ways but stick to healthy eating for sure. I know you say you have an eating disorder, is there a need for fasting days? I would try and get back to three healthy meals a day, maybe eating 1500 calories a day or close to that. If you're not on that build up to it.
Running cannot be a crutch or way to lose weight for someone in your shoes. It's great focus for your head for sure, but your focus would need to be eating regularly and being healthy. That's a main goal if you have an eating disorder. Your BMI sounds very healthy, make sure you have regular periods still, and learn some healthy boundaries around eating. I know you probably feel like you look fat and have rolls but you probably look awesome!
Can you do some healthy fitness programs just to tone your body? Toning isn't high intense cardio per se but will help you feel good about yourself (where your mind lets you if that makes sense). Anyway best of luck.

If the OP is possibly struggling with aN ED I don’t think it’s a good idea to suggest running on a fast day. The actual run would be fine, but to not eat afterwards is not good.

I run best fasted... in the morning... maybe a banana beforehand, but usually rely on night before a meal

If you’re struggling to run post fast day, have you tried running on a fast day? I run best in the morning on an empty stomach but couldn’t do it without a decent meal the evening before. I’m also inclined to put on weight and this is partly over-compensate for my exercise with food - as others have said unless you’re doing serious training (I’m thinking 2 hour runs etc), just carry on as you were before.

Running has always helped me mentally, whether it be with my club, friends or alone.

Now though, I sometimes feel guilty as I’m told I over exercise. It has never been about calories or weight for me, but I am risking my health by exercising when I am not looking after my nutrition. It’s complicated and I’m not ready to cut back.

De stressed not distressed lol!!

Absolutely!

I’m a mum of 5, 48 and work full time

I always find time to run and feel so so much better afterwards

Distressed
Happy
Empowered

I think things through as I run. In fact, during the week I make a note in my phone if ‘things I need to properly think about’

Then I run and think

I can meal plan
Do work rotas
Plan teenagers action plan
Decide on paint colours
Shopping lists
Xmas present ideas

It all happens on a run!

Are you around average height?

If so, your muscles have about 2000 cals of glycogen in them - this is your fuel. On a fast day, you aren't replacing the glycogen you use, so it depletes from your muscles.

Solutions:

1. Run in the evening on the day after a fast day - you've had lots of food go in during that day, so your muscles should be ready to go.
2. Run first thing on a fast day - similar logic to above i.e. you've eaten normally the day before so should have replenished muscle glycogen.

Remember, fast days are simply building in a calorie deficit to your week. You can build in smaller deficits each day. BUT at BMI 23, you don't have to lose weight, and running will naturally create a calorie deficit.

I have an ED. When I don’t I am naturally very slim. I am also a very keen and competitive runner.

When I’m not unwell I do put on weight when I am running a lot. Never a great deal but I do gain.

Now I am pretty underweight exercise makes me lose more (they tell me I over-exercise).

What I’m saying is that if you are naturally quite slim then putting on a bit of weight when you start running can be ok.

Sounds like you are eating too much before run days though. You just need to eat normally. I only carbo load for 20 miles or more. For a 1/2 marathon I will just make sure I’ve eaten well the day or two before and something carbs in the morning of the race (normal portion size).

If the running is good for your MH then don’t stop.

After a fast day, do you eat before you run?

Op, are you a healthy weight? Is your eating disorder under control?
Sorry for the direct questions, but you obviously have issues with your weight and body image, and I find a lot of the advice on here about keeping up with the fasting and cutting out the pasta may be counterproductive depending on where you are at in your recovery.

Do you have any support or counselling about your eating disorder? Using a fasting diet ( I'm assuming 5:2) seems risky if you do have a history of anorexia.

You haven't specified any details and sorry for jumping to conclusions, but I think you should be being careful to be taking proper good care of yourself through this, iyswim.

If fasting works then keep fasting. The key to weight loss is eating less not exercise. Exercise is good and important but won't keep your weight off.
I know 20 minutes is a lot when you're not used to it, I don't run more than 30 minutes and that's a lot for me but the point is that you won't be burning a lot of extra calories doing 20 minuets so shouldn't be eating any more than usual.

@runningoutofcharge I said light cardio! Training for a marathon is a different matter

crazy I know what you mean about fasting and exercise!

Have you tried a calorie app? You tend to stick to a calorie deficit each day, only a small one but if your running too it will help!

It's pretty easy when you get used to it and you can scan food that's already logged

Do you fast for a whole 24 hour period, or 16-8 for example?

Watching with interest as I have just added a couple of fitness classes to my usual routine of just dog walking (albeit fast walking, and most days) & am most annoyed to find I’m already up a couple of kilos. How does that work?!

Well done on the running, OP.

Pasta is probably the culprit - it's a carb loaded filler, which is fine if your not doing much but when you are increasing activity levels it's not giving your body what it needs thus making you feel extra hungry. Your body needs protein when you are working out to repair and build the muscles. So as your vegan, I think you need to look toward meals with beans and pulses for protein.

You don't need to eat any extra food on a C25K programme at all, and so I'd ditch the big plate of pasta straight away. Big plates of pasta are for the night before a marathon, not a 5k run.

I run to (mainly) help myself stay sane and happy, but it does help with weight control too, or at least it helps me eat as much as I like to eat without gaining weight, but I am running 10k average run. And I don't eat extra on run days vs rest days, and eat pretty sensibly (most of the time).

I also don't think fasting is a sensible long term weight management strategy.

If I were you I would find an eating programme/meal plan that you like the look of, and that is the right amount of calories for you, and run on top of that. Weight loss/management is mainly down to what you eat.

Stick with the running - you'll never regret it, I promise you. Good luck!

www.everydayhealth.com/diet-nutrition/diet/good-carbs-bad-carbs/

I'd keep of the pasta!

I can't eat it any more as it boosts me and makes me gain weight PLUS I can bloody eat loads of it.

You could try

Whole meal pitta and salmon salad
Sweet potatoe wedges
Small portion of rice noodle stir fry.

Pasta has no nutritional value. It's just a fuller. Try other healthier carbs

You don’t need extra food op

Pasta is calorie dense and not my first choice of carb anyway

No.... fat won’t turn to muscle until seriously long runs are happening

Despite what a previous poster has said.... it does happen..... when I was towards the end of my marathon training my legs looked hideous and I couldn’t even wear skinny jeans! My muscles on thigh/calf were huge

Muscle*