6 Ways for Injured Runners to Avoid Weight Gain

Sometimes our training gets derailed for one reason or another—injuries, work, family commitments, whatever. When our standard calorie burn gets stifled, we often forget (or don't want to) adjust our calorie intake accordingly.

If you're in this boat and looking for ways to prevent the number on the scale from going up while your mileage goes down, consider some of these tips.

10 Golden Rules of Injury Prevention

1. Stop Mindless Snacking

As a ravenous runner, you've grown accustomed to eating anything that's not nailed down, anytime it suits you, and not seeing weight gain. Decrease your workouts, and you must put the brakes on the imbibing if you're looking to keep your weight the same. If you take a look at your diet, you likely have room to cut out a few empty calories here and there.

More: Raising the Bar: How to Choose Healthy Snacks

Consider when you might be snacking simply to suit your mood. And remember: The easiest way to stop mindlessly snacking is to not buy the junk you snack on in the first place. Learn how to ditch the tempting foods in Give Your Fridge a Makeover.

2. Consider the Culprit

Where are your extra calories coming from? Have your portions grown too large? Have you gotten into the habit of mindlessly snacking in the afternoon or in front of the TV just because you can? Larger portions, second helpings, or mindless eating episodes could be your downfall.

More: Food Cravings and What They Mean

Combat these situations by coming up with some solutions as to things you could do instead of eating. Make a list. Post it on the fridge. Read it—and act upon it—the next time you try to drown your sorrows or distract yourself by indulging in empty calories.

5 Ways to Keep Portions in Check

3. Get Moving

Yes, you're sidelined by an injury or too busy to go for a run, but you're not too busy to take the stairs or too injured to park further away from a storefront. If you can't work out, try to incorporate more activity whenever you can—get up from your desk and walk to the water fountain, go the long way to the restroom, play catch outside with your kids. These extra steps and extra minutes moving add up, and every calorie burned counts!

More: 8 Easy Exercises When You're Injured

  • 1
  • of
  • 2

Discuss This Article