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.

3 Must-Have Items for Cold Weather Running

Don't you hate it when you search Google for a recipe, click on a link and then have to wade through paragraph after paragraph of droll content before getting what you want?  Me too.

I've compiled a pretty simple list of things that I find very useful on those long and cold runs that Saskatchewan runners have to deal with for nearly half the year.

1. Running Mittens - I personally thing mittens are better.  I spend about $55 at Running Room for a good pair.
2. Running Balaclava - Perhaps the hardest thing here is refueling when wearing a good balaclava.
3. Hand Warmers - Why? Because one of the best ways of tracking your run without freezing your phone into an iBrick is to keep it warm.  Hence...

Running with an Apple Watch

I should preface my thoughts about the Apple Watch by saying that last night I drove to "Big Mac" (i.e. McPherson Avenue) for an evening run and ended up running into a group of runners from the local Running Room run club--they graciously allowed me to join them. 

As always I used Runtastic, but this time I used the "Workout" app on Apple Watch to track my run. Aside from keeping a constant lock on my heart rate (and thereby producing what I think is a more conclusive calorie burn), the app also provided a few interesting post-run metrics (splits, distance etc.).  Where the Workout app falls short is that it doesn't provide any maps or location data (not to say this information is not recorded), which happens to be something about Runtastic that I really like.

But the utility of the Apple Watch is in the fact that you can leave your phone zipped away.  This is a big deal if you're running during a Canadian winter--phones have a habit of freezing when it's cold enough.  Since the Apple Watch will allow you to control both Workout and Runtastic apps, you really don't need to take your phone out.  The watch is also in contact with your skin, which produces heat, and this helps the watch to avoid freezing.  Last night's run was in the -15C to -18C range, so I'm impressed that the watch held up over the six kilometre distance.

Thai Cooking: Pineapple Fried Rice with Green/Red Curry

So since going vegan I've been faced with quite an interesting challenge in the form of what the hell do I eat now?

It hit me last week that I should buy a wok and start making my own custom vegan Thai food.  So I did.  Here's the dish:

Red Curry Pineapple Fried Rice

Ingredients: 

1-2 tbsp of oil

90g of prepared brown rice
30-45ml of red curry paste
.5 yellow onion (medium)
95g of chopped green pepper
2 pineapple rings
2-3 cloves of chopped garlic

In a wok, heat up your oil and add garlic first. Then, once you've sautéed the garlic add the pineapple, onion and green pepper.  After you've achieved the desired consistency, add the rice (which you've already prepared) and curry paste.  Cook until al oils and liquids have been absorbed.

It might be interesting to add some turmeric to this.  The anti-inflammatory effect of turmeric and garlic cannot be understated, though the thermic effect of cooking probably mitigates the exponent somewhat. Still, you can eat uncooked chopped garlic with guacamole dip and preserve the anti-inflammatory effects. 

Enjoy.

The latest

Today I completed a pretty basic 6k run on my usual route.  It was interesting because I usually have a slower time running in the snow, but today I was "moving".  The amount of effort I made was such that my right hamstrings probably weakened a bit--you can tell this because you'll feel it in the knees.  So naturally I did 60 squats and 20 lunges after downing a protein shake.  Always remember that you need to build leg muscle if you want to have sustained speed without damaging your hamstrings catastrophically.

Anyway, things are going better than expected as I prepare for the 2016 Saskatchewan Marathon--so much so that I am closed to registering for a few tune-ups (namely the Hypothermic Half Marathon in February). 

December update

Today I ran 6 kilometres.  I must admit that as I get going on my training I've found it hard to get out the door in the morning.  But today was pretty nice--not to mention a bit mild (-4C).

The race in targeting for my first test is the Hypothermic Half Marathon in February.  If I can run a steady pace and finish in under 2:10 then I'll consider that as a moral victory.  Truth be told, my pre-marathon goal is to run another sub-2 hour half.  I've got three opportunities, starting with the Hypothermic Half.  

Since Saskatchewan is having a very mild winter, there should not be any weather-related reasons for missing any runs.  Come to think of it, I'm not really even concerned about the temperature.  It's the icy conditions that pop up from time to time that worry me.  Still, I've got a pretty good pair of running spikes, so I've got this.

This is where things really get underway.  Right now I weigh 189 lbs.  I'm setting a target marathon weight of 168 lbs, which may or may not be attainable.  Let's see.

Have I forgotten you? (No!)

So it's been a while since I've updated my blog, so here's the lowdown:

-Training has begun for my next race, which is probably the Hypothermic Half Marathon in February.  

-I've finally purchased a pair of Hoka's.

-Winter is finally coming to Saskatchewan, and I already have my spikes!

I should point out that I've added swimming to my cross training routine, and ... wait for it... Am now vegan.  

Stay tuned.