As title says, I started running again after 1 year break and gained weight therefore I’m little bit anxious about overdoing it without being aware of it because risk of injuries.

If anybody has similar experience, I would love to hear it!!!

  • EggZackLee@lemmy.today
    2·
    5 hours ago

    I was a runner, got injured, gained about 30lbs, and started running again. A couple of thoughts:

    • you’ll be slower, and that’s OK. My pace dropped by about 30 to 45 seconds per mile, but I realized I’d rather be running slowly than trying to push harder and re-injure myself
    • injury is a real possibility. Carrying the extra weight was definitely noticeable in my joints and muscles, so I had to be mindful of increasing mileage slowly and being better about stretching post-run, taking rest days and doing strength training
    • if you’re hoping to lose weight by running, be careful. I don’t know what your running goals are, but ramping up mileage and staying in a caloric deficit for extended periods aren’t compatible. Your muscles, tendons, everything, need nutrients to recover and get stronger. Watch your macros carefully and don’t starve yourself

    Ultimately, I went on a GLP-1 for about 5 months while maintaining a pretty conservative (for me) weekly mileage and doing more weight training instead, watched my protein intake like a hawk, and that helped me drop the weight and begin increasing mileage. It was amazing how much my speed correlated to my weight and how much easier it is to run and be injury free now that I’ve dropped the pounds.