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??

I'm not the fittest person in the world. Been running since covid. I'm currently having a good stretch, where 5k is between 27 and 30 minutes (depending on hill/ Road/, railway bridge crossing) and a 10k is 1h. I only tend to do about 15k a week though, and 2 or 3 gym classes.
I don't fuel. I tend to do a 10k on 2 croissants and 2 coffees, but I need an hour or so before I can actually run. Can't eat for a while after when I've been running either.

My bmi is around 22 I should imagine, although I haven't weighed myself in a good while. Running has given me leaner thighs and a flatter stomach. I always had the round bit, even when I was doing pilates, but that's hardly there now. Never going to get runners ' calves though. They just don't seem to hold muscle.

Every person is different so what suits me might not suit someone else so can we please stop giving me shit about how I run

Wow. Nobody is "giving you shit", OP. You just seem to be ignoring the advice of lots of experienced runners on this thread, including qualified coaches, who have tried to offer advice. Advice you asked for (!)

You asked if running will help you lose weight and become leaner. Well yes it will, if you tweak your training and your nutrition to help. But you don't seem keen on changing anything even though what you're doing now isn't helping you progress either in terms of running speed or endurance, or weight loss.

There are a lot of people on this thread who have been exactly where you are. A few years ago I would've said "oh I'll never run 10k faster than an hour" and genuinely believed it... and now I run 10k in 40 mins. I'm not a natural runner, that's just the effects of training and seeing what works. You seem very defensive and reluctant to look at either your training programme or your fuelling strategy despite all the advice you're getting.

You say "what suits me might not suit someone else." And of course that's right. But you haven't had the time yet to have really tried anything else as you appear so fixed on this idea of gels being the right way for short runs. Nobody is agreeing with you on that front.
You're a relatively new runner and there are lots of things you'll try, and that won't work for you, til you settle on what does work. Eg I see @BogRollBOGOF on lots of these threads. She always says she manages to get porridge down before a long run whereas I know that causes me terrible stomach cramps. She's not wrong and nor am I, but we've both been at this a long time and know our bodies.

You probably don't need to lose weight if you're only 55kg. Surely that is a healthy weight and one you can sustain as you up the mileage. I wish you the best of luck as you get into half and full marathon training.

Unfortunately running, particularly if going for longer distances, doesn't seem to do much for body shape although you should have amazing calves.

Weight training consistently should make a bit of a difference but you possibly need to be eating more protein to support it.

If you really want to change shape I would firstly focus on diet, then cut back on the running and do more weights.

However running is more fun and great for cardiovascular fitness.

I feel you OP, I’m also trying to lose weight and training for my first HM in the summer. It’s really hard to get the balance right of staying in a deficit but also fueling enough so you can actually run. I did a 12k run a few weeks ago and at 8k really started to struggle. So now I eat a bit more on the days I run. I’m trying to stay in a deficit of around 500 calories a day, which is probably too much but I find that otherwise it’s very difficult to count calories accurately enough to ensure a deficit. This way I find that even if my counting is 20% off I should still be in a deficit.

I listened to one of those Michael Mosley podcasts recently (I think it’s called Just One Thing) and it was on weight loss. The expert on that said exercise is not good for weight loss, and that it’s better to lose weight first and then start exercising. I think for this exact reason, that it’s hard to fuel properly for exercise while maintaining a deficit. Also exercising can make you feel much more hungry. But the margins are much smaller when you’re not overweight so exercise helps there in my opinion!

You seem to be doing a huge amount, 30km per week, yoga, strength and 20,000 steps on top of the running?? I would be completely exhausted. How tall are you? 55kg is not much already. I’m 5’6 and currently 67kg, trying to get down to about 60kg.

One of the things I’m trying to do now is slow most of my runs right down. I can do 5km in 30mins, but all the advice I keep hearing is “run slow to run fast”. So instead of a 6/6.30mins per km I’m doing most of my running at over 7mins per km. I’m finding this easier in terms of fueling because it’s much easier (presumably because running slower burns fat rather than carbs). My legs feel a bit more toned I have to say!

@FeelinTwentySixPointTwo would love all the tips on how you improved so much - that’s amazing!

Rather than increase race distance, I would focus on say 10K - get your times down. OP I'm pretty sure a running coach should be able to help you work towards a sub 1hr 10K. If you can do that, you won't need to eat any extra or even worry about gels and stuff. Increasing your speed will also more likely result in body changes.

The thing is that you are saying that nobody needs anything for a "short run" which to me means 10K or less. All the advice I've seen about fueling for runners suggests taking something in if you are going to be doing 90 minutes or more which for me could be 12K-15K depending on terrain and what type of run it is. If it's an easy straight run my pace is 7.30-7.45 m/km, if I have some tempo sections I have some speedier bits around 6.30m/km mixed in with the slow pace. If it's a faster straight run it might be 7m/km.

Why would I disregard everything my running coach says and everything I've seen about nutrition because someone on the internet says so?

Yes I am aware that eating a gel or two contains calories and yes I'm aware that more calories=slower to no weight loss.

That's why I'm ignoring it because I am given the advice by someone qualified I'm paying. I don't need to do a 10K in 45 minutes, if I get it to an hour then great. If I can get my 5K to half an hour then I'm happy with that, I don't need to be doing 20 minute 5Ks.

I have learnt that for me porridge works well for before a long run or even a short morning run so that's what I eat for breakfast. I'll have lunch when I get in or a recovery shake if I'm on the move. I prefer real food but sometimes it's not always possible which is where the shake comes in.

Then I'll have dinner later in the evening and I will aim to keep it all within my calories for the day, gels included but if not then I don't and I know it won't be a weight loss day. That's a choice I'm making and I've known that all along.

I trust my running coach to get me to my goal of finishing a marathon. She's coached many runners over the years and is a runner herself so she knows what she's doing. She knows I want to lose weight and we both know that to do that I need to cut calories but we both know it might not be possible if I want to get better at running.

I don't really know what else there is to say. I am also aware that others might say in order to lose fat I should lift heavy weights and that's exactly why I switched from body pump to a proper weight lifting programme back in 2020. Obviously things were very hit and miss for gyms between then and 2022 and I had gained a lot of weight so I was never feeling my best.

Maybe next year I'll switch things up again, focus on weight lifting as a priority and keep the running to a less intense level but this year my goal is to complete a marathon and hopefully shed some weight along the way.

I'm trying to keep my protein levels up to 110g a day so 2g per kg of body weight. Next year I might focus more on the weights but this year it's running.

I'm 5'1 (155cm)

Today I walked the kids up to school then I started my slow heart rate run. It was very slow paced for the first 25 minutes to keep my HR down then I picked up the pace just a little to finish off at 45 minutes.

I'm heading to the gym shortly for a weight lifting session then I'll go back and get the kids. Later it's fitness pilates followed by yoga.

The rest of the week I'm at work so I'll still take the kids, run tomorrow evening, gym Wednesday because I can't go Wednesday AM because it's half term and the kids can't go as early.

Thursday it's another run, Friday yoga, Saturday a long run (1 hr 30+) then Sunday weights again.

That's why I can't drop my calories although the yoga doesn't use much energy, I'm using it to stretch everything out and to relax me.

i run a lot but don’t really lose weight from it, maybe when I’m really in marathon training but I try hard to eat to compensate as think it’s important. I am pretty slim but have quite a bit of cellulite and tummy fat that running doesn’t touch.

I think for me my body drops weight when trying something it’s not used to, so I guess maybe doing less efficiently burning more calories? Eg I rarely cycle but a couple years back did a 10 day cycle tour holiday , and lost nearly half a stone despite eating loads. Same when I first took up hot yoga it just dropped off, less so now I’m used to it.

I think running for weight loss would ideally not include marathon training , just more and longer ploddy type runs but as you say you have different priorities for different races and your trainer to follow.

You're not doing any long runs. 6K isn't miles from home, unless you are going a long way from home before you run,, and 6K doesn't take an hour unless you are going at walking pace.
You're going for short runs, eating jelly babies and having recovery shakes - your blood sugar levels are probably all over the place No wonder you're craving food.
NRTFT, but I expect that you've had 6 pages of the same type of reply.

I'm doing longer than 6K on my long runs, like double that? I've said that from the very beginning? I have no idea where you are getting that my max runs are 6K from. Maybe that's why there are several pages...

6K is my shorter runs during the week but during the week I don't always go by km, it's all time based like intervals, recovery runs, hill sprints.

E.G This week...

Recovery run 45 mins (4km)
50 minutes easy (7km estimate)
Hill sprints plus tempo runs (About 8km by the time I've finished)
90 minutes long run (12-13K since I've got some faster bits in there too)

Estimated weekly total 32km

By miles from home I mean driving somewhere for a change of scenery.

OP I’m not saying this to be mean but really 12-13km isn’t a “long run” even if it is your llongest run of the week. And by getting into a habit when you take two gels over a relatively short distance you are giving yourself nowhere to go when you do start building up the miles. At this rate, you’ll be eating non stop on a marathon!

Feeling uncomfortable is something that runners need to get used to. Paula Radcliffe talks about embracing discomfort as part of the process of getting used to running long distances - fatigue, lactic acid build up, soreness, it’s all part of it. I think what you’re doing is trying to dodge that process. And yes of course it’s a good idea for marathon race day to be confident about what nutrition suits you, but your way, way off worrying about that!

It doesn’t matter at all of course if you want to be on the gels and all that and this early stage, but you most definitely are tripping yourself up if you’d like to shed some weight.

No I get that but when everything you see says "fuel after 1.30 hours and do 30-60g carbs per hour" then I factor that in. So I think ok for an hour and a half I need 90g carbs max or 45g minimum.

I have been going for the maximum but I could potentially get away with the minimum and go for something like 40-46g of carbs during my run so then I'm still following that advice but keeping it more to a minimum with the intention of increasing it during an actual race.

I hit a wall towards the end of my half marathon so I'm keen to avoid it this time so I've built a plan based on 60g of carbs per hour for an estimated finish time of just under 2 and a half hours.

Is the personal trainer called Charlotte Anne?

No

I cant make much sense of this. If you are fuelling after 1.5 hours of your long run,you must be long running for at least 2 hours at the moment. But you say you are running 4 times a week and have covered only 30k? When is your half marathon? When I train for a half, I wouldn't use gels at all in the training. Only on race day. Only in marathon training would I use gels for training runs, once the runs get very long. If you are training with gels on short runs you are not teaching your body how to use fat as fuel

No at the minute it's around about an hour and a half max but every week I'll tag on a little extra.

I listened to one of those Michael Mosley podcasts recently (I think it’s called Just One Thing) and it was on weight loss. The expert on that said exercise is not good for weight loss, and that it’s better to lose weight first and then start exercising. I think for this exact reason, that it’s hard to fuel properly for exercise while maintaining a deficit. Also exercising can make you feel much more hungry. But the margins are much smaller when you’re not overweight so exercise helps there in my opinion!

OP, I am your height and every pound shows.

If your goal is to lose weight to look better in the dress you are wearing in October and also get a better shape, the best thing is lose weight first. I am doing intermittent fasting and calorie restriction and the weight is coming down slowly and surely, my waist is back and face, arms and thighs are slimmer. I am mid-50s so it is a hard slog at my age.

My next step when I find the time is to build in strength training try and look more defined. If you are exercising lots and talking about fueling etc and not getting anywhere in terms of weight loss, I don't think that seems to work. Rather than do more of the same, try a different approach i.e. weight loss first.

@Daisydoesnt puts it extremely well.

The point has been made several times in this thread, but you should not be fuelling your training runs (which should be low intensity) the same way you fuel high-intensity races or very long training runs. It's not about the additional calories so much as the fact that this will actively stop you from adapting and progressing.

You keep coming back to needing a certain amount of carbs for a "long" run, but these amounts simply aren't intended for very steady runners in non-race conditions (unless you read the marketing garb on gel packets that is trying to get you to buy more of it, obviously). That's why experienced runners only use gels for a) races, at high intensity or b) for runs much longer than your "long" runs.

The calorie impact of taking on all that additional fuel in training is one thing but more important, for me, would be that it will stop your body adapting to those longer runs.

Put very simply, if you're giving your body a frequent supply of sugar, you'll run on that sugar rather than learning to adapt to burn fat as fuel. You're actively hampering your progression as a runner.

My long runs are 10-13 miles at the moment, (probably 1 hr 30- 1 hr 50) I occasionally have a gel , but sometimes a few sweets. During a half marathon (race) I'd have 1 gel at around 8 miles.
I've never calculated carbs though

OP I know you started this thread about body shape and loosing a few pounds, but if you take on board only one message from this thread this should be it!

FeelinTwentySixPointTwo:
”The calorie impact of taking on all that additional fuel in training is one thing but more important, for me, would be that it will stop your body adapting to those longer runs.

Put very simply, if you're giving your body a frequent supply of sugar, you'll run on that sugar rather than learning to adapt to burn fat as fuel. You're actively hampering your progression as a runner.”

(sorry, forgotten how to show it’s a quote)

Just as an aside, how does anyone manage to get those gels down? Dh has them for bike races, but even the thought of them makes me gag. Not that I'm planning on running much further than 15k. The boredom has well and truly kicked in by then and I need to get some brain simulation.

I only ever used them when actually running a half marathon. They are so disgusting that you have to really need a boost to your system to get them down.

Does anybody have any evidence that fueling the training runs actually ruins your progress? I'm not talking about weight loss here because that for me is calories in and calories out, if I have gels and go over my calories then I won't lose weight. Simple.

I mean actual solid evidence to show? I can't find any.

When I've used gels (only for marathon) I tried a few and ended up with SiS, the more citrus rather than eg banana smoothie ones. They seem lighter.

I also had a couple of Clif Bloks which stuck to the roof of my mouth!