Does running change your shape?

[Pickingmyselfup]

I've been running consistently for about a year now and haven't noticed much difference in the way I look even with eating less and lifting weights.

This year I'm really hitting the running, I have 2 half marathons, 2x10Ks, a 20 mile and a full marathon booked between now and November. I'm trying to eat a bit less but it's really difficult to fuel my runs and stick to a calorie deficit. I'm eating about 300 less than I need to for maintenance but on long run days I end up eating the full amount because I need the fuel during my runs. Trying to hit the gym as much as possible to get those weights lifted but between runs, work, inury and life it's pretty hard.

I have an event planned after my marathon in October and I was really hoping to lose weight so that I would look better in the dress I'm planning to wear but it might not be possible. Can I look better with the running even if I don't lose weight??

You probably need to increase your weekly mileage to see any significant difference

I will end up increasing them over time, I did 30km over the last 7 days and will gradually pick up the mileage as time goes on and I get closer to the marathon.

I'm set 4 runs a week by a coach and she sets me one easy, one long, one intervals/speed and then one more. Get some hill work in there too.

My long runs at the minute are up to about 12K but it won't be long until I'm up to 20K and then more over the summer.

I don't think running changes your shape. You're more likely to get better core strength, more defined arms and a bigger bum through weights and Pilates and yoga.

I sympathise re fuel for running and trying to lose weight. A long time I did a half marathon and ended up putting weight on because the training made me famished. I guess just up your protein, green veg and salad as much as possible.

Running absolutely transformed me when I properly trained for a marathon two years ago. The secret was eating and sleeping. The calorie deficit whilst training is going to do you more harm than good. You need to be eating your full calorie allowance and then a bit more good carbs and protein to fuel your running, to get good results and avoid injury.

Honestly 30k over a full 6 day period isn’t much for a runner, particularly after a year of weekly running.
That’s quite light exercise rather than anything too intensive.
I walk that just from doing the nursery run and going to the station and don’t view it as being overly active.
I think for running to actually lean you out you really need to be doing 5-10k every other day plus longer runs on the weekend or twice a week.

How old are you? Running in my mind 40s it helped keep me trim alongside food and pilates but now in early 50s it makes no difference. I have started including weights since summer and still no change...

I don't have time to be running 10K every other day, I'm just doing what my coach tells me to do to prep me for the races. My kms will increase as will my speed, I was only doing 3 runs last year so we added a 4th to really get that fitness in for the marathon.

I still need to keep my strength training in and running in winter is difficult because it's dark and I can't start until 6pm at the earliest.

Then I need to add a yoga class into that!

I'm on my feet a lot, the school run is a 45 minute round trip twice a day on foot and I'm on my feet all day at work too.

I'll be 39 this year for reference, BMI is 23 but I'm carrying a lot of excess fat that I want to try get rid of hence trying to lose weight.

It did for me, massively.

Maybe try adding in some strength training. It absolutely can change your body composition especially given you are a healthy weight.

You already do...sorry!!

I sympathise re fuel for running and trying to lose weight. A long time I did a half marathon and ended up putting weight on because the training made me famished. I guess just up your protein, green veg and salad as much as possible.

I know the feeling - if I stick to my allowed calories for the day, I’m too hungry to exercise and can become lightheaded. The only thing that seems to work is exercising after a light breakfast, but that only works at weekends

I'm the opposite, it's the weekends that are a struggle, mainly the long run day!

I have my breakfast then go out but because I'm having gels and a recovery shake it doesn't leave much for actual food and I always crave proper food.

Weekdays are reasonably ok because I eat breakfast, lunch, dinner really early then go for my run at like 6pm. Come back and have a protein snack then I'm done for the night so I can go to bed.

Running was absolutely transformative for me.
But agree with a pp that you'll see the difference when you start upping the mileage. 15 or so miles a week with a long run of six or seven miles is a great starting point, but isn't going to be enough yet to make a real difference - especially when you're starting from a place where you're not overweight at the moment.

Once you're into the bigger weeks of marathon training over this summer, you should start seeing a change, as long as you don't eat all the calories back.
And after that it's about maintaining a mid level of weekly mileage all year round (with weights and yoga as well, preferably); just stepping up for specific race training if you need to.
I'm now at a point where I maintain a size 8/10 through running and eat pretty much what I like; having been very overweight in the past. And I'm a fair bit older than you.

Are you running enough to need gels/recovery shakes? It feels a bit premature - wouldn’t a banana after a run be as good?

Are you running enough to need gels/recovery shakes?

This is a good point. If you're having breakfast, plus gels, plus a recovery shake then you're fuelling for a long run without actually doing a long run.

There could be an argument that it's a good idea to get your body used to gels, but the recovery shake as well will be like a whole extra meal you don't need?

I'd be really surprised if someone training for those kind of runs needs to lose weight? A calorie deficit seems like a bad idea when you need to fuel your body. And someone capable of doing a marathon doesn't need to lose weight

Agree. If you are well nourished you really shouldn't need gels for the distances you are running.
What's in the recovery shake?

There are plenty of overweight people who run and plenty that have run marathons.

You really don't need gels and recovery shakes. I am not a fan of them anyway but for the distances you are currently doing, they're not usually necessary.

My experience is that once I was in to plus 2hr runs I needed to think about fuelling. But around 10/15 km it was more about getting a good wholefood snack straight after and then lunch or whatever as normal after.

If you need to be fuelling on shorter runs for specific reasons, then I really recommend sticking to proper food - banana, or there are good recipes out there for snacks e.g. Google "bonk bars" 😄

Good luck!

As others say, I'd just eat proper food. Leave the gels etc for an actual marathon training run or the day itself.

I think you'd be surprised by how many calories there are in a gel...as in you are putting something relatively un nourishing in your body when you could have had eggs on sourdough toast for the same calories.

You aren’t running enough to be taking things like energy gels and the like. They aren’t healthy just because they are marketed as exercise supplements.
If you went for a 5k run and then had a mars bar you would be less confused about why you weren’t leaning out but when you’re only running 30k a week you really don’t need energy gels on top of your food intake.

Apologies OP, but I did a little look to see if I could find what sort of size you are.
I don't want to be giving bad advice.
I am a keen, competitive and good runner. I know what sort of problems can arise if you do not look after your body well i.e. eat properly.

Running hasn't changed my body - I think I naturally have a body that is ideal for running.

Marathon training completely changed my bodyshape. I lost all my curves (tbh I didn't really have many anyway) and was a total beanpole. Looking back I don't think I was eating properly to support the training. I think if you run enough, your body will likely change shape

Running has never had me lose weight. Same when I used to cycle 300 km a week. I used to actually put on weight, I was constantly eating. It can be quite tricky to balance good fueling and weight loss.

Only thing that works for me is stopping eating high sugar stuff - cutting out anything over 4 per cent sugar is an easy rule for me. That allows me to eat whatever else I want, because after a week or two, my appetite reduces significantly. I take glucose only gels (SIS) on runs as I don't get the sugar rush/crash like I do from gels with fructose in them.