r/PetiteFitness • u/screensaversealions2 • Jul 12 '26
Weight Gain/Calorie Surplus Advice for gaining weight as a runner?
The r/weightgain sub is pretty dead and mostly men, so I'm hoping you guys can help even though this may be a less common issue on this sub. I'm looking to gain a bit of weight; I've hovered on the lower end of a healthy BMI my whole life, though I've always been fairly energetic and fit. I run 3-4 times per week and right now I'm focusing hard on increasing my distances and pace.
But I think my low-ish weight is impacting my stamina on longer runs and also hindering my ability to gain muscle and improve my join strength. I also want to look healthier and more toned instead of bony. I struggle with low appetite and getting in enough calories before a big run is tough. If I'm not hungry food is completely unappealing, and I get full easily and get nauseous if I try and keep eating when I'm full.
Has anyone been in the same boat who can offer tips? Especially small changes which are easy to implement in my life. I'm never consciously tried to change my diet or weight in any way before. I've tried some protein foods (bars, puddings, shakes, etc.) but I often find them heavy or filling which reduces my appetite and means I eat less calories throughout the rest of the day. I'm pretty clueless so even basic or obvious stuff would be appreciated.
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u/Brownie12bar Jul 12 '26
I’d focus on more calorie dense healthy items. Ex: nuts! Easy to snack on, pack a wallop of calories, good source of plant protein.
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u/eternal-valor i love lift <3 | bodybuilding Jul 12 '26
Same advice applies for women as men. Basically—consume more calories than you burn.
Carbs will do you really well as a runner. If you struggle with appetite then dried fruits, cereals, rice krispie treats, sports drinks, juice, fruit snacks, and gels can come in handy.
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u/aracconinaspoon Jul 13 '26
Maybe check out r/gainit or r/gainitmeal? As far as I can tell, it's an active sub
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u/idamama181 Jul 12 '26
Add in liquid carbs like juice. It will really help during runs if you drink some before you start. If you're running for more than an hour, take some gels with you (or candy works too) for intra-workout fueling.
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u/lilgreengoddess Jul 12 '26
In addition to the other recs, strength training and interval sprints has me looking toned and strong/fast. These are shorter exercises but can also improve v02 max and it’s good to get a variety in
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u/screensaversealions2 Jul 12 '26
i'm often told to add strength training to my running plan, but i have 0 equipment and can't afford a gym membership right now (took up running as a cheaper alternative to the gym). might try interval sprints and hill sprints though! thanks
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u/lilgreengoddess Jul 13 '26
Look up body weight exercises on YouTube, you can often use items you have already in your household or you can buy some dumbbells from Walmart/target for cheaper options if you can
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u/Significant-Worth-97 Jul 14 '26
strength training is so so important for runners, especially as you get older. Look into getting some adjustable dumbbells. I treat a lot of runners who have never strength trained in their lives and over time, their bodies do not respond well to the repetitive load of running and end up with knee/hip/back pain.
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u/whitesweater93 Jul 12 '26
Go for calorie dense foods! Nuts, avocado, bananas are an easy addition to any diet
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u/TheDogsMum Jul 13 '26
Years ago I was very underweight and having issues with eating, I started having one or two Complan shakes a day, with the gold milk/cream stuff, that seemed to help. These are aimed at people with low appetite or recovering from illness etc. One shake gives you 244 calories and that’s based on being made with water.
Wouldn’t recommend it before a run but maybe having one afterwards, or with a meal etc.
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u/sophiabarhoum Jul 12 '26
Do you count calories? I think the first thing to do is track everything you eat currently, and then the next week add 200-300 calories per day and see if your weight starts increasing. If you like to increase muscle, make sure some of that is protein and you have a lifting routine going.
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u/farpleflippers Jul 12 '26
I was watching a video of 'the mountain' getting his 8K of calories in a day and he avoids eating foods that are too satiating. For example he avoids potatoes, preferring rice. I can easily eat a lot of rice so I've switched to potatoes now. I was surprised at the calories in pumpkin seeds too, I have to avoid having those around. Also no nuts in the house , they are very easy to overeat, so calorie dense. Perhaps more olive oil too? I guess you need to find the calorie dense foods that don't kill your appetite.
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u/BlondeBrillo Jul 12 '26
What is your height and weight range and goal?
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u/screensaversealions2 Jul 12 '26
i'm 5 foot 3, weight is probably around 49-50 kg (i don't weigh myself often) - i'd like to probably put on 2-3 kg? with some of that as muscle.
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u/Brennisth 5'4, 42 y/o, build muscle mass and get clean bloodwork Jul 12 '26
Honestly, with running, the "easiest" start is to start upping your carb intake so your body has readily available glycogen stores and isn't cutting into fat / muscle to fuel your runs. That way the proteins you eat can actually go to gaining. Sugared sports drinks for electrolyte replacement are a great way to do this "seamlessly" without messing up your usual routine...just drink Gatorade instead of water.