A Few Concerns From a Running Newbie

MeganElizabeth474

So, I've been running for the past two weeks using a fitness app. The first week my workout consisted of a 10 minute warm-up brisk walk, then 10 run/walk drills consisting of 15 seconds of running, followed by a free-form run. I just finished week two, which consists of 10 minute warm-up walk, and 5 run/walk drills with 30 seconds of running and a free-form. I just decided to start tracking my calories and weight yesterday, and I gained a whole .5 lbs in those 24 hours even though I was still under my calorie count, drank tons of water, and have exercised both days. First day and I've already gotten a little discouraged. Any reasons for what may have caused it? Could it have been left over calories from the day before yesterday when I know I was likely eating over my calories? A friend suggested muscle weight developing, but I doubt it would be worth .5 lbs in one day. Also, the training program I use suggests only going once every other day, but I was considering at least walking in between workouts. What would you all suggest? And any yoga-buffs out there? I want to start doing some yoga as my pre- and post-run stretching, but I'm not sure what routine would be good, any suggestions?

Thank you all very much in advance! (Also, I apologize for the wall of text.)

astralweeks82

Probably normal daily weight-fluctuations. How often do you weigh yourself? Can't see your diary, but how's your sodium?

MeganElizabeth474

I just started to weight myself, but I'm doing it daily. And yesterday my sodium definitely was a ways over, everything else stayed under. Just not sodium.

Phrick

many factors influence one's weight, ranging from what time of the day you weigh, to how much exercise you've done, if the exercise is new to you, or if the intensity is greater; how much water you've had to drink in previous days, how much sodium you have eaten the day(s) before, and for women even where you are in your menstrual cycle. It's 100% common for a person's weight to fluctuate as much as 5+ pounds over the course of a single day as well, based on the above factors (and more)!

In other words, it's half a pound, don't get discouraged, don't freak, just keep on.

_Zardoz_

Your body can vary up to 5 pounds in weight a day. If these fluctuations are going to stress you I suggest weighing less frequently.

Pinkranger626

the weight gain is most likely water retention in your muscles as they repair themselves. When you start working out or change up your workout that's a normal reacation. If you stay consistent that will go away and shouldn't become an issue. As for yoga, I personally find it much more enjoyable to go to a studio than use DVDs and such. But if you'd like to just add it to your routine after a run etc. Runners World has some great yoga routines specifically for runners on their website. Keep it up!!

pyrowill

Your body can vary up to 5 pounds in weight a day. If these fluctuations are going to stress you I suggest weighing less frequently.

This.

I'm a runner, and the only time I weigh less on a run day is immediately after my run, otherwise usually its a bit more, your body swells a bit, and you take on more water to rehydrate. If you are going to get disenchanted by a 0.5 gain then give up now, because you'll see worse. Chill out and either weigh less frequently or accept that fluctuations will happen, deal with it and look at the bigger picture.

MeganElizabeth474

Thanks everyone! I just had no idea weight fluctuations were normal, especially up to 5 lbs. Glad to be put at ease.

ILiftHeavyAcrylics

It's normal to retain water when you start a new exercise program. Also sodium, time of month, and food in your digestive tract can all cause higher scale weight without fat gain. I weigh in daily because it doesn't bother me, but if you're going to be upset anytime your weight goes up then perhaps weighing less frequently is a good idea.

Here are my weigh-ins for the past four weeks, just for reference:

125.8 126.8 127.6 129 129.8 129.2 129.6
129.6 129.2 129 129.2 128.2 127.6 128.2
127.2 126.8 126.6 126 126.6 128 127
127.2 126.2 125.6 125.8 125.6 127.6 127.2

As you can see, I've got a range of everything from 125.6 to 129.6. That's normal. I don't worry unless I start seeing the range creep up gradually without going back down over a period of weeks.

MeganElizabeth474

Thanks a lot for this reference! I'm not worried about a weight increase now that I see how normal it is.

It's normal to retain water when you start a new exercise program. Also sodium, time of month, and food in your digestive tract can all cause higher scale weight without fat gain. I weigh in daily because it doesn't bother me, but if you're going to be upset anytime your weight goes up then perhaps weighing less frequently is a good idea.

Here are my weigh-ins for the past four weeks, just for reference:

125.8 126.8 127.6 129 129.8 129.2 129.6
129.6 129.2 129 129.2 128.2 127.6 128.2
127.2 126.8 126.6 126 126.6 128 127
127.2 126.2 125.6 125.8 125.6 127.6 127.2

As you can see, I've got a range of everything from 125.6 to 129.6. That's normal. I don't worry unless I start seeing the range creep up gradually without going back down over a period of weeks.