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??

Yeah...you put it more concisely than I did!

Running is my weapon to fight the fat. Not sure my shape has changed that much but I’m much slimmer and feel much healthier

So it seems in answer to the original question some of you have found it does change you for the better (weight loss, firming up the wobbly bits) and some haven't experienced any difference and some people I know have even gained weight because they were so hungry.

That's really all I wanted to know is how many have looked better without losing weight because for me the weight loss is getting harder because I need to eat more to get more energy.

I will report back after my last race of the year (TBC) with my answer.

I think you are taking in far too many calories early in the day. Run on an empty stomach, you will get used to it. Also, absolutely no need for gels for such a short run. Needless calories. Wait until after the run and have a protein heavy breakfast:)

Walking burns more fat than running,

Just reading the other answers and honesty OP you seem to be taking no advice so not sure why you posted. You are not doing long runs so don't need all the gels and recovery shakes. Just eat proper food.

Don’t be ridiculous. 30k of running isn’t light exercise 🙄

OP, ignore the ‘I do a cheeky marathon before breakfast then another couple after the kids go to bed. Anything else would make me feel like a lazy slob’ crowd.

Completelyjo's post didn't really make sense to me because she goes on to say that she does 30K in a week just walking around and doesn't regard that as active. Pottering around for 30K is entirely different to running 30K, which if running hard is not light exercise.

That's really all I wanted to know is how many have looked better without losing weight because for me the weight loss is getting harder because I need to eat more to get more energy

Which indicates that you do not need to lose weight.

Something that tends to be overlooked is that slower runners are out there for longer. I often take something on 10 mile runs, because that's 2 hours. If I'm on a cross-country/ trail run, 10k can be 90 mins because of the hills/ mud/ gates/ stiles slowing me down.

Just on time of day, I need to eat something because I naturally get hungry on that scale of time. I have a long-standing history of going light-headed/ faint if I get over-hungry, and that's important to prevent.
When I ran a marathon, I needed real food to digest because my wave/ timings meant I was running 11am-4pm, and that wasn't viable on a bowl of porridge at 8am and some gels. Someone running the same distance 9am-12pm would need a different fuelling approach.

While I can manage a parkrun on a glass of water, anything longer or later needs more fuelling.

There is a lot of advice out there, but the most important is finding a strategy that works for you and the way your body works.

I've been running regularly for 25 years now and it keeps me slim and my legs and bum are great. Ive never done a lot of mileage a week or very fast - if not training for a longer race, i do 12 miles a week (3 runs at 4 miles). BUT it's never increased my appetite so I eat the same as days I don't do much exercise. So not sure if maybe your diet isn't healthy carb/protein heavy enough to sustain the running without larger quantities? Or maybe more frequent but smaller meals?

I find hiking/hill walking kept me as slim yet toned me more. Would recommend.

I do plenty of that too so good job!

I'm the same, I can run a 5K without eating but these longer runs need something before hand because even my best 10K during a race was 1.04. I'm just not elite fast and although I would like to be a bit faster it's not essential.

R.e. your marathon timing I bet mine will be similar so I'll need something before I start and then I can alternate between gels and Kendal mint cakes. I have plenty of time to practice anyway.

Which is great but I enjoy running distances and I'm not doing it just for weight loss. I don't have time to start adding in hill hiking unless it happens to be a family walk which we do more in the summer.

I don't want advice on my runs, I'm happy with what my coach tells me to do. What I wanted to know is if I could get less flabby by running more but not losing weight if I was already at a normal weight.

So far the advice seems to be eat less (an issue for me otherwise I would be losing more weight) or do more running/walking which again isn't what I need to know because my running will increase gradually and I don't have time to add in anything else alongside the gym, yoga and family life.

I trained to run a marathon in about 4 months many years ago. My body completely changed shape. I developed stomach muscles of iron. I have a picture of me bending over in a bikini with no rolls of flab - has never happened before or since.

What I wanted to know is if I could get less flabby by running more but not losing weight if I was already at a normal weight.

The answer is yes. If increased hard exercise does not tone you up then you are likely eating more than you're burning off.

What do you want to be different about your appearance, OP?

For me, I lost weight when training for 10ks and half-marathons but not for marathon. Too much longer slower.
Weight came off my boobs disproportionately. I was also being very careful with what I ate.

I wouldn't have considered anything 60 mins or under to need a gel or even water during in this climate. Just timed to have a good nutritious snack or meal afterwards.

I didn't drink - because I had to run anyway to keep to the trainjng plan and I didn't enjoy running after booze.

I really don't agree with this - it's about quality not mileage, and it sounds like you're doing that with a long run, speed and hill work. I rarely manage as much as 30k most weeks, but I run on the fells and am as fit as a flea. I race roughly once every six weeks (distances from 8-12 miles on fell and rough terrain) and have a resting heart rate of 45.

Lots of runners fall into the trap of thinking they have to fit in as many miles as possible, but that just results in exhaustion, injury and burnout. Upping the intensity of your sessions will be a far more effective use of your time if you want to get fitter and leaner.

Less flab! A bit smaller overall really.

I don't need anything for about an hour's run but I tend to take a gel for something that is going to be about an hour and a half. A long run day is porridge about an hour and a half before I start and then a gel halfway through, maybe 2 gels if it's longer.

I also can't drink before a run so I have cut down since Christmas but I do still enjoy a wine or two.

I've set myself to 1800 calories to ensure I get all the right foods and enough energy whilst still being in a very small deficit. I might need to up it in a few months but for now it seems a comfortable amount to fit everything in including a wine/chocolate bar.

A couple of weeks before a big race I'll cut all the crap out and really make an effort to eat well but it's never going to be sustainable for me to give wine and chocolate up permanently.

I wonder if you need to up your protein /check your macros

I run fasted on up to 10 miles on a run. It's completely overkill to have food, gels etc for 10k runs.

OP, I think you're doing 30K week over 4 runs - your long run surely cannot be long enough to need a single gel, never mind 2.

But I don't think you're interested in what I am saying.

Continue on as you want OP but multiple people have pointed out to you that your strategy isn’t going to work. A couple of 5ks and the odd 10k a week doesn’t require multiple energy gel supplements during the run, plus shakes after.
If you’re consuming too much you won’t lose weight on fairly light to moderate running.
You’re not doing marathons, it’s not remotely necessary to “refuel” on gels and jelly babies twice during a run!

30k in a week is fairly light. It’s certainly not intensive training to require “refuelling” twice mid run and a recovery shake after!