Why Am I Gaining Weight From Running

As someone who loves running, I was initially confused and frustrated when I noticed that I was gaining weight instead of losing it. It seemed counterintuitive – after all, running is known to be an effective way to shed those extra pounds. So, why was I experiencing the opposite effect?

After some research and consultation with experts, I discovered that there can be several reasons why someone might gain weight from running. Let’s delve into some of the possible explanations:

Increased Muscle Mass

One of the most common reasons for weight gain during running is the development of muscle mass. Running is a high-impact activity that engages multiple muscle groups, especially in the lower body. As you continue to run regularly, your muscles adapt and grow stronger. Increased muscle mass can lead to weight gain as muscle is denser than fat. So, even though you may be losing fat, the number on the scale might not change significantly.

It’s important to remember that this weight gain is a positive sign of improved fitness and strength. Instead of solely focusing on the numbers on the scale, pay attention to how your body feels and the positive changes you notice, such as increased endurance and muscle tone.

Fluid Retention

Another factor that can contribute to weight gain during running is fluid retention. When you engage in intense physical activity like running, your body retains water to aid in muscle recovery and repair. This temporary water weight gain can make it appear as though you are gaining weight. However, it’s essential to note that this is not actual fat gain, but rather a normal physiological response to exercise.

If you’re concerned about fluid retention, there are a few things you can do to minimize its effects. Stay well-hydrated throughout the day, especially before, during, and after your runs. Additionally, include foods rich in potassium, such as bananas and avocados, in your diet to help regulate fluid balance in your body.

Increased Appetite

Running is a demanding activity that requires energy. To fuel your runs, your body may seek additional calories, leading to an increased appetite. It’s not uncommon to feel hungrier after a run, especially if you’re running longer distances or increasing your training intensity. This increased appetite can result in consuming more calories, potentially leading to weight gain.

To maintain a healthy balance, it’s essential to fuel your body with nutritious foods that support your running goals. Focus on incorporating a variety of fruits, vegetables, lean proteins, and whole grains into your diet. Also, be mindful of portion sizes and listen to your body’s hunger and fullness cues.

Inadequate Recovery

Proper recovery plays a crucial role in your overall fitness progress. When you run, you create micro-tears in your muscles that need time to repair and strengthen. If you don’t allow your body enough time to recover between runs, it can lead to chronic inflammation and hinder your progress.

Insufficient recovery can also result in hormonal imbalances, which may contribute to weight gain. Lack of sleep, high stress levels, and inadequate nutrition can all impact your body’s ability to recover effectively.

Make sure to prioritize rest days, incorporate active recovery activities like stretching or yoga, and aim for quality sleep to allow your body to repair and adapt to the stress of running.


So, if you’re gaining weight from running, don’t despair. Remember that weight gain doesn’t necessarily indicate a negative outcome. Increased muscle mass, temporary fluid retention, increased appetite, and inadequate recovery can all be factors contributing to the numbers on the scale. Instead of solely relying on weight as a measurement of progress, focus on other positive changes in your body and overall well-being.

Running is an excellent form of exercise that offers numerous physical and mental health benefits. Embrace the journey, listen to your body, and make adjustments as needed to find the balance that works best for your unique circumstances. Happy running!