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Why You’re Gaining Weight While Running More (And Why It’s Not Fat Gain)

If you’ve ever increased your mileage, signed up for a race, or added more running into your week, only to feel puffier, heavier, bloated, or more tired, you’re not imagining it.

And you’re definitely not broken.


This is one of the most common patterns I see in women who train hard:They move more, eat “better,” and somehow feel worse.

The reason? A mismatch between training stress, fuelling, and recovery.


Running Is a Stressor, Even When It’s Good for You

Running isn’t bad. It’s a powerful tool for fitness, mental health, and performance. But it is still a stressor on the body.


When training stress goes up, mileage, intensity, frequency, your body expects fuel and recovery to rise with it.


When that doesn’t happen, your body adapts by protecting itself:

  • Holding water

  • Increasing inflammation

  • Slowing digestion

  • Increasing hunger

  • Breaking down muscle


This isn’t fat gain. It’s a stress response.


Why “Eating Clean” Often Makes It Worse

Many women respond to running more by eating like dieters:

  • smaller meals

  • fewer carbs

  • lots of protein and fats

  • fear of fuelling properly


That combination — especially alongside high-intensity training — creates low energy availability, even if total calories seem “high.”


You can eat a lot and still be under-fuelled for the work you’re doing.

Your muscles need carbohydrates for:

  • intervals

  • tempo runs

  • long runs

  • conditioning


Fueling with fats instead of carbs for high-intensity work is like putting diesel into a petrol car, it doesn’t work efficiently, and the system panics.


The Most Common Mistakes Women Make

  1. Running more while still eating like they’re trying to lose weight

  2. Fearing carbs while training hard

  3. Fuelling after runs instead of before

  4. Running every run at a moderate-hard effort

  5. Dropping strength training completely

  6. Ignoring their menstrual cycle


Each one increases stress load. Stacked together, they almost guarantee bloating, fatigue, and frustration.


What Actually Needs Fuel (And What Doesn’t)

Not every run needs heavy fuelling, but some absolutely do.


Runs that need carbs:

  • intervals

  • tempo sessions

  • long runs (60–75+ mins)

  • hybrid / conditioning sessions


Runs that need less:

  • true easy runs

  • short recovery runs

  • strength sessions (still don’t train fasted)


Fueling before hard sessions:

✔ improves performance

✔ reduces cortisol

✔ prevents overeating later

✔ improves recovery

Fueling doesn’t cause weight gain. Stress does.


The Role of Strength Training

Strength training is non-negotiable for runners who want:

  • fewer injuries

  • better performance

  • a toned, athletic physique


Muscle protects joints, improves power, and keeps metabolism resilient.Running alone breaks tissue down, strength builds it back up.

The combination is where results happen.


Cycle Awareness Matters

Later in your cycle:

  • hunger increases

  • carb efficiency drops

  • recovery slows

  • stress tolerance decreases


Trying to “push through” while eating less is a fast track to burnout.


Sometimes the smartest move is:

  • eating slightly more

  • fuelling better

  • adjusting intensity — not stopping training


The Bottom Line

If you’re gaining weight while running more:

  • don’t stop running

  • don’t eat less

  • don’t add more cardio


You need to fuel smarter, manage stress, and recover like an athlete.


Running can build the strongest, leanest version of you, when you support your body properly.



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