Why do I gain weight after a long run?: 5 ways to reduce inflammation

It's the Monday morning after a long run and you step onto the scales to see how much you've lost in the past week, only when the digital display pops up with the usually pleasing red digital numbers... the resulting numbers are sometimes dismaying.  Why, for example, am I gaining five pounds post run?

To answer that question we are going to make a few assumptions.  First we are going to assume you are sticking to your diet, second we are going to assume that you are not taking weight gain supplements, and lastly we are going to assume that your weight scale is functioning within normal parameters.

One thing that happens to our muscles when we run is that they fatigue.  The longer/harder the run, the greater the fatigue.  When fatigue occurs our body will attempt to heal the micro-tears that occurs, and the combination of swelling and inflammation that results will invariably lead to some kind of weight gain.  The faster your recovery, the faster you'll drop the excess weight.

But what if I am marathon training?  If this is the case, then you're going to pack on a bit more inflammation.  It might be wise to reset your expectations but continue your weight loss plans.

Inflammation is but one enemy of a fairly well-trained athlete.  How you handle it will go a long way in determining both how well you're going to perform on race as well as how you'll perform in practice.

Here are some things I do to fight inflammation:

1. Compression - sleeves and socks that provide compression should help reduce swelling and inflammation.

2. Consumed chopped raw garlic.  Chop some raw garlic, wait ten minutes and then add it to a dish--avocado dip etc. Garlic is a natural anti-inflammatory.

3. Prescription strength anti-inflammatories can work wonders.  But the over-the-counter variety can be a post-run help as well.

4. Avoid processed foods and sugar. These consumables cause inflammation.

5. Ice.  In addition to the above, use ice to reduce inflammation.

I could also add rest to that list, but I think it's a bit of a no-brainer really.