What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more?

You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward.

Key Takeaways

1. More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter.
2. You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition.
3. Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click.

Timestamps

• 00:37] What You'll Learn
• [01:15] How I Gained Fat While Running
• [02:06] What Is Calorie Deficit
• [03:36] What Does Eating Too Much Look Like?
• [05:57] How to Fuel and Hydrate Properly for Running
• [06:25] What Fat Burning Really Is
• [07:28] How I Fixed the Run Too Much Problem
• [09:06] What a Pro Run Coach Thinks Can Fix It
• [10:46] What Is a Calorie?
• [11:45] Why We Can't Just Rely on Calories for Running
• [13:29] How to Not Overeat When I Run
• [15:03] Use This to Understand Running Nutrition Better

Links & Learnings

• 📈 Get Your Free Running Nutrition Plan Here: https://dlakecreates.com/nutritionfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rungetfat
• What to Eat Before and After a Run: https://dlakecreates.com/nutritionprepost
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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