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??

Running has leaned me out and toned me up. I have been running distances up to marathon over the last 8 years. I do alot of off road and the hill work really helps build muscle in quads and glutes. Alongside running I spin and do weights (3 or more times a week).

I do not consciously increase my food / calorie intake when I increase my mileage, but just follow my hunger signals. You shouldn't need shakes / gels unless you are doing half marathon distances or more. Food is always the best option. I can't stomach gels!

You really don't need to be taking on gels for anything up to an hour. For over an hour 1 every 30 mins is recommended (you do need to practice this though). Same with the recovery shakes, you don't need them if you are getting proper food in after the run. I only use them when I know I can't eat for a while, or it's a really long training session.

So I have a running coach, I'm not doing this by myself and yes she advises fueling mid long run and something after so either a meal or a shake. Just something to put back in.

I know how many calories are in my supplements because I track everything. The idea is that I figure out what fuels me during my training runs so that I'm not trying something new for a race day.

A typical long run day..

Porridge

Gel for a run much over an hour

Recovery shake or a meal

Dinner

ETA

I have the shake if I'm further away from home instead of lunch because I often drive somewhere for a run because I need a change of scenery.

For shorter runs I don't have anything other than water

Does your coach know you are trying to lose weight?

This is just so body type dependant. If I were doing that I’d have lost weight, bmi hitting underweight if I maintained that cadence without trying to eat more protein etc. But I don’t think you need gels except when your runs are getting close to 20km

But if you’ve been running for a year, haven’t seen a difference in your body and want to lose weight then it’s obvious you need to consume less at this point.

No one is telling you that you need to change, but if you want to lose weight the answer is pretty clear.

I mean to be blunt the “running coach” probably just wants to make more money out of you. 30k a week after a year of regular running isn’t crazy high intensity and you really don’t need a running coach either.

Cut the gels, make one meal slightly lighter and see how you go for a few weeks, you’ll probably lean out a bit without feeling too restricted, then cut the coach and spend the money on a massage instead!

Indeed. Running 30K is in no way comparable to walking.
I don't do a lot more than that - club intervals, club town run and long/medium run at the w/e. I am generally training for 10 mile or 1/2 mara distance.
I'm in my 50s and recovery takes longer than when I was younger.

I don't take gels or recovery shakes, just follow my hunger and try to eat good stuff.

I recommend looking into some of the social media accounts run by dieticians who specifically work with runners. Across the board, they agree that training for races is incompatible will calorie restriction. If you are trying to lose weight by running and restriction, your running performance will suffer. You basically have to choose what you care more about: your appearance or your fitness and performance. I know what I choose but everyone gets to make their own decision. But there isn't really scope to both measurably improve performance and intentionally lose weight.

@ thedietitianrunner on Instagram is my source of all wisdom regarding fueling and running.

If your long runs are only up to 12k then you don't need to be taking gels and recovery shakes!
I only notice a difference if i'm consistently doing 25+miles a week and lifting weights 2-3 times a week. Then I don't tend to loose weight on the scales but I am noticeably more toned and my thighs wobble less! I can't do distance running and eat a calorie deficit to loose weight, it just doesn't work for me.

Great, I'll look them up and see what they have to say.

My running coach is worth her weight in gold, it's great to have that accountability and have someone to go to for advice if I've had a crap run so she's definitely staying put!

It is hard though trying to lose weight and increase performance which is why I asked the question if running alone would help me look smaller.

I think this is all standard advice for training. But obviously not for losing weight (which your coach will have less knowledge in).

I find I get slimmer the more I run overall because it's a lot of extra calories burnt!

Well apparently running does change my face! Apparently it looks thinner... it's not my face I want thinner and the scales tell another story!

I've given up now on focusing on weight loss, I'm still in a deficit but it's minimal, instead I'm eating better overall, keeping my protein, fibre and carbs up, keeping those weights increasing in the gym between 2-3 days a week and I'm trying out yoga once or twice a week too. My running mileage will increase gradually and I'll get back to doing some hillier routes too.

It's just so hard trying to fit everything in with a job, kids, life. If I didn't work or have kids I would do 5 runs, 3 gyms, 3 yoga and one mountain biking session a week in an effort to get my in shape!

Im 45, and running has completely changed my shape. My body is completely different... really toned upper body, toned legs and ive list over 3 stone.

I run about 30km a week, sometimes a bit more. However I do make sure im really pushing myself when running, not just comfortable jogging. At my running group we do interval training and hill sprints which are very hard.

I do a similar pattern @Princesspollyyy Just over 30km last week, one interval session, one HR recovery, one long run with tempos and one hillier run. Sometimes I get set hill sprints once a week too, it is varied depending on what kind of stuff I have on like a race. This weekend I have a 10K race so that will be my long run. I had intervals last night, easy 40 minutes Thursday then a 20 minute shakeout Saturday. It's a hilly route so I won't get a great time but will be good for my strength.

By June I'll be easily covering 10+ miles for my long runs to prepare me for my 20 mile race. I have a hilly half marathon for August so I'll probably go and do a few 10K+ beforehand too. Just got to be careful I don't spend a fortune on parking when I pick an away from home long run route!

So I have a running coach, I'm not doing this by myself and yes she advises fueling mid long run and something after so either a meal or a shake. Just something to put back in

Fuelling mid long run AND having a shake?! OP, I'm also a qualified running coach and this really is overkill when you're not actually doing long runs yet. Is she by any chance also offering discount codes on the shakes she's flogging you?

If you're only doing long runs less than 10 miles so far, and total mileage of circa 15 miles a week, you're nowhere near the sort of mileage where you need to be worrying about "putting something back in."

I've been running longer than you so I'll be more adapted but, for comparison, I only fuel with gels or similar on runs of upwards of 15 miles. If I'm racing that's different but, at training pace speed, anything less than two hours is fuelled on normal food alone. If you're eating during a run AND after a run at this stage, you'll quite possibly be taking on more fuel than you're burning.
I would recommend having a jelly baby or two to hand as backup on your longer runs - but only if you really need them - and a banana afterwards. Think about gels and so on if and when you get into marathon training.

Ok so my running coach is a qualified coach, she has absolutely nothing to do with gels, shakes. She doesn't advice me on what gels or shakes to take (and I only have a shake if I'm miles away from home and won't be eating) all and suggests is eating enough to fuel my runs.

Yes you might not need to fuel your run and that's great for you but she suggests I do in whatever way works for me be it gels, jelly babies, flapjack, whatever.

She has openly told me she isn't a nutritionist so can't help me in that respect but she is helping me reach my running goals, not lose weight because that's what I pay her for. We can discuss ways to cut calories but all she can do is offer her own experience because as I said she isn't a nutritionist. Anything after that and I'm on my own.

The general recommended fueling for a long run is 30-60g of carbs and hour. I'm aiming for maximum (so 60g per hour) because I need all the help I can get and yes I'm aware that more carbs=more calories=no weight loss. Last week I did 90 minutes, had 2 gels totalling 46g carbs, probably could have done with another gel if I was in a race environment but I wasn't going all out and I managed it fine.

I'm sticking to a small calorie deficit for now in an attempt to lose some weight before then milage really starts to get going. Add in the weight lifting and the yoga and it would be nice to have nice legs instead of the chunky, flabby horrible ones I have now which I hate getting out.

That's why I wanted to know if runners had experienced a difference in how they looked because I'm hoping that with all of the above, longer more frequent ones and a cleaned up (but never perfect) diet will achieve less flabby legs.

If you're not losing weight, are you in a calorie deficit? Do you track your intake at all?

For the most part.

When I don't track I do eat in an excess so 3 days over the weekend for example. January wasn't amazing because I had 3 days where I was out for dinner and drinks.

February has been better but Friday I ended up having carbonara instead of my homemade bolognese plus wine then Saturday we had a family meal out. Sunday wasn't great either but the rest of the days I've been quite a bit below deficit so I shouldn't gain too much. I just feel like I'm gaining loads although the scales aren't moving in either direction.

Back on track as of Monday and I have no social occasions planned for the rest of the month and hopefully March too. April I'm away for my half marathon so we will be eating out on the Friday evening, all of Saturday and Sunday lunch so that will make a dent in my progress.

Can you not just eat and drink less when you go out? What is it that makes you eat and drink to excess?
I would suggest taking a step back from all the carb grams and refuelling etc, just go out and enjoy the runs.
Listen to your body, eat well, sleep well, chuck the scales out, look how your clothes fit.

Running is meant to be one of the sports that's easy for busy people to do - throw your trainers on, go out the back door and 45 mins later you're done and feeling fab.

I feel you're over complicating things.

Well I could but January aside I don't go out much so when I do I like to enjoy myself and indulge.

Running is something that can be done easily but when you start training for distance races you need to think about how long you're out for so no I can't just not think about the grams of carbs. I don't bother for weekday runs, I might take water if I'm particularly thirsty.

I'm listening to my coach because she's qualified plus it's all over the place when you go on Google, listen to podcasts. They all say to fuel long runs if you want to be at your best.

I think we are quite different then. When I go out (like you, not that often) the indulgence is the fact I'm going out (not cooking and cleaning up!), spending a bit of money on myself, and having a delicious meal. Sure, I may eat more than a regular meal at home, but over a couple of days it all balances out.

I have been a keen and competitive runner pretty much all my life (since before eating was called fuelling and well before gels, Google and podcasts were invented). I have only ever used gels once, and that was for my marathon training. The rest of the time (1/2 marathon and 10 mile is my favourite distance) I don't think they are needed.

If you stay well hydrated, unless it's super hot you probably don't need to take water. You shouldn't be thirsty when you head out.

Of course your body needs to have enough energy to go for a long run, but if I'm right your long run at the moment is something between 10 and 15K? If you're eating a well balanced diet it really isn't that hard to do.

Quite a few experienced runners are giving you advice here.

I'm also a lazy runner I suppose, I can't be arsed to work out how many grams of carbs I need - for it to be bang on I'd need to weigh myself, plug in the distance and pace I was running etc. I'd rather have a banana.

It's all about diet