Exersize in Addition to Running?

katchrist24

Hi everyone! I have been running daily for about 3 years. It was a great way to maintain the weight that I was happy with (110lbs at 5'3''). I have recently entered a new relationship and have gained about 4lbs, mostly behind my hips in the love handle area.
I am looking for exercises to add to my running routine, since I know my body has adjusted to this and is no longer burning the same number of calories that it used to. I run 4 miles per day and with my work and school schedule don't have time for more. I have very defined leg muscles which are bigger than I prefer, so I do not want to add hills/anything that will add to this muscle. Anything pop into anyone's mind?
Thanks!!!!

ps. I watch my diet very closely - prior to my new relationship, I was very strict with myself and would eat a complete plant based diet. Now, of course, I am much more prone to a cheat meal of pizza on a rainy day or an ice cream cone date.

hill8570

Confused. You say "I run 4 miles per day and with my work and school schedule don't have time for more". Are you looking for something to replace running with that would burn more calories for the same amount of time, or something else?

And I'd say this is a perfect example of "you can't out-exercise a bad diet". You're now eating a bit above maintenance.

enterdanger

I don't know that I'd add more exercise, but I would probably switch out a couple of days with running for something else. I do think your body can get used to doing the same exercise over and over. Maybe try some swimming or HIIT or something instead of the daily run? Ultimately though, it will probably come down to cutting back on some of the cheat meals.

tulips_and_tea

Weight lifting and resistance exercises. Yes, you'll need to monitor your calorie intake but I'd definitely look into body weight exercises. Do you have weights or access to a gym? Running is great but will take its toll over time if that's all you do.

bwogilvie

katchrist24 wrote: »

I am looking for exercises to add to my running routine, since I know my body has adjusted to this and is no longer burning the same number of calories that it used to.

That's actually not true. An experienced runner with good form might burn a little less energy than when they were a new runner, but if their weight hasn't changed, they'll basically burn the same. There are sports like swimming where form makes a huge difference, but running isn't one of them. When you run, you'll basically burn around 2/3 calories per mile per pound of body weight; a 150-lb. runner will burn about 100 calories per mile.

Some people think they burn less, because their HRM tells them that. But one of the adaptations that occurs in runners is "athlete's heart," where your ventricles (especially the left ventricle) get larger and more elastic, increasing the stroke volume (the amount of blood pumped with each heartbeat). As a result, it takes fewer heartbeats to move the same amount of blood. The HRM interprets the lower heartbeat as less oxygen consumption, because it uses a formula based on population averages, not your individual body. There are exceptions, especially HRMs that use Firstbeat's technology and include data on your resting heart rate, maximum heart rate, and fitness level, but those are higher-end machines that are pretty pricey.

blues4miles

Eat less.

If you are eating at maintenance or below, you won't "add muscle" in your legs from doing hills. Female body builders have to eat at a surplus and lift very heavy weights for months and years to put on miniscule amounts of muscle. I doubt your leg muscles at your weight are "big" and you might be suffering from some slightly distorted view of your own body.

Weight lifting could provide some aesthetic improvements. It doesn't make women bulk up. I promise. See: https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

katchrist24

hill8570 wrote: »

Confused. You say "I run 4 miles per day and with my work and school schedule don't have time for more". Are you looking for something to replace running with that would burn more calories for the same amount of time, or something else?

And I'd say this is a perfect example of "you can't out-exercise a bad diet". You're now eating a bit above maintenance.

Yes...ultimately I'd want to cut back on my running a couple days a week and in place of that, do a new routine. Ex: 2-3 times per week I'd run 2 miles and fill in the extra time with something different

katchrist24

bwogilvie wrote: »

katchrist24 wrote: »

I am looking for exercises to add to my running routine, since I know my body has adjusted to this and is no longer burning the same number of calories that it used to.

That's actually not true. An experienced runner with good form might burn a little less energy than when they were a new runner, but if their weight hasn't changed, they'll basically burn the same. There are sports like swimming where form makes a huge difference, but running isn't one of them. When you run, you'll basically burn around 2/3 calories per mile per pound of body weight; a 150-lb. runner will burn about 100 calories per mile.

Some people think they burn less, because their HRM tells them that. But one of the adaptations that occurs in runners is "athlete's heart," where your ventricles (especially the left ventricle) get larger and more elastic, increasing the stroke volume (the amount of blood pumped with each heartbeat). As a result, it takes fewer heartbeats to move the same amount of blood. The HRM interprets the lower heartbeat as less oxygen consumption, because it uses a formula based on population averages, not your individual body. There are exceptions, especially HRMs that use Firstbeat's technology and include data on your resting heart rate, maximum heart rate, and fitness level, but those are higher-end machines that are pretty pricey.

Oh wow...great information! Everything else I've read has told me that your body learns to do the exercise more efficiently the more you do it, so doing the same thing will burn less calories. This is a really interesting point though...thanks!

_Waffle_

blues4miles wrote: »

Eat less.

Terrible idea. I say the get up 15 minutes earlier and bump it to 5 miles a day.

blues4miles

_Waffle_ wrote: »

blues4miles wrote: »

Eat less.

Terrible idea. I say the get up 15 minutes earlier and bump it to 5 miles a day.

Well OP claimed they didn't have time for more. Anyways, calories in...calories out. Eat less, work out more, doesn't matter, calorie a calorie. I didn't say to stop eating a la Barbie...

cwolfman13

katchrist24 wrote: »

Hi everyone! I have been running daily for about 3 years. It was a great way to maintain the weight that I was happy with (110lbs at 5'3''). I have recently entered a new relationship and have gained about 4lbs, mostly behind my hips in the love handle area.
I am looking for exercises to add to my running routine, since I know my body has adjusted to this and is no longer burning the same number of calories that it used to. I run 4 miles per day and with my work and school schedule don't have time for more. I have very defined leg muscles which are bigger than I prefer, so I do not want to add hills/anything that will add to this muscle. Anything pop into anyone's mind?
Thanks!!!!

ps. I watch my diet very closely - prior to my new relationship, I was very strict with myself and would eat a complete plant based diet. Now, of course, I am much more prone to a cheat meal of pizza on a rainy day or an ice cream cone date.

You just need to eat less...it has nothing to do with your body getting used to running and burning less calories.

pafmarwak

Perhaps you can both run and workout together. I concur with the HIIT class or routine workout. That will boost your metabolism for hours and the classes are very intense. Good feedback and suggestions from the community.

MeanderingMammal

katchrist24 wrote: »

Now, of course, I am much more prone to a cheat meal of pizza on a rainy day or an ice cream cone date.

So you know the answer, either eat less or exercise more.

You're already doing the exercise that's most efficient for burning calories, particularly if you just add a handful of miles to your weekly total.

pomegranatecloud

I run, strength train, and take various classes which are mainly: spinning, yoga, barre, Pilates (both reformer and mat), and TRX.

DancingMoosie

If you just want to change your routine, doing some different interval training could make your runs more about interesting. Some other ideas would be swimming(less impact and uses more muscles), kick boxing(I love turbo jam), circuit training (the firm has some good DVDs), or strength training.

katchrist24

Thanks so much everyone! There were some really great answers.

The reason I had originally asked for different exersizes instead of diet adjustments is because prior to the minor weight gain I was not nurishing my body well....all I would eat all day was an apple and a plain bowl of raw spinach. Now I am eating real meals much more often, so I really am not interested in cutting my diet back again to the way I was eating before.

tulips_and_tea

katchrist24 wrote: »

Thanks so much everyone! There were some really great answers.

The reason I had originally asked for different exersizes instead of diet adjustments is because prior to the minor weight gain I was not nurishing my body well....all I would eat all day was an apple and a plain bowl of raw spinach. Now I am eating real meals much more often, so I really am not interested in cutting my diet back again to the way I was eating before.

Ack! That made me gag just reading it. Sorry, not to criticize, but there IS a happy medium between not eating enough and eating a balanced amount of healthy and fun foods (those are up to your own definition). Glad to hear you are now eating real meals. Sounds like you just need to figure out your maintenance calories and work from there.