Too skinny now

[Agelesslass]

Hi Guys, some of you may be envious but running has made me too thin, I love it so won’t give it up. I’m 64 and seem to have lost most of my upper body muscle and looking at photos of myself in runs. My friends have told me to pack it in and it’s made my look gaunt. Can I have advice on how to build my upper body muscles please? Do any of you have this problem too?

[Bazza1234 Graduate10]

I am a man of 71 - I have always been quite "short and stocky" but I had noticed that I had lost upper body muscle but understand that this is quite common with age. I suspect that you have probably mostly lost fat from your running - not muscle, but the loss of fat reveals your limited upper body muscle ( as an older lady) I fractured my foot 18 months ago and was unable to run - so I joined a gym even though I do not really enjoy gym stuff. I concentrated mostly on using weight machines - things like assisted pullup machines and bicep/tricep type developers. There was a huge range of these machines in my local gym. I also did bodyweight exercises like pushups, situps and squats . Over that 6 months I definitely built up upper body muscle - I could see it and my weight went up 5 KG Now I am back to running but the new muscle seems to be staying with me. I would suggest that you join a gym and do non-cardio work - running gives us all the cardio we need

[Agelesslass Graduate10 in reply to Bazza1234]

Thanks very much for your reply, I will try some of your tips Bazza1234.

[GoGo_JoJo Graduate10]

As Bazza says you've got to work on strength exercises. If you don't have a gym nearby you can even start small at home with tinned goods in each hand or a set of hand weights. Check out youtube for home workouts too.

Also check that you're eating enough to replenish at least what you're now burning each day. 👍

[Agelesslass Graduate10 in reply to GoGo_JoJo]

Thank you GoGo-Jo, will get my bean tins out.

[Jell6 Graduate10]

Bit of slim shaming going on I think 😊

Its unlikely to be muscle that you have lost through exercise, and unless you are regularly running very long distances, it's unlikely like the running has caused much weight loss, it's just 300 calories or so 3 or 4 times a week for most of us, so that shouldn't add up to significant weight loss.

Has anything else changed?

Have you changed your diet, or reduced your alcohol intake?

[Agelesslass Graduate10 in reply to Jell6]

Yes I have changed my diet and stopped drinking alcohol too. Will concentrate on a bit of weight training I think, thanks Jell6.

[California57]

Bazza1234 has provided the correct advice. You need to develop more upper body strength through weight lifting. If you don't have access to a gym, you could start doing simple exercises with hand weights and doing push-ups. This will also help improve your running, as your notice that you won't tire as easily. Also review your diet, are you eating sufficient protein? Keep up the good work.

[Agelesslass Graduate10 in reply to California57]

Thanks very much California57, I do need to eat more protein, will try your advice.

[Fabulous450 Graduate10]

We all want to look and feel good! So it’s equally understandable to have weight gain challenges. You rightly don’t want to give up on all of the health benefits of running, not to mention that fantastic feeling you get from doing it. Have you considered adding more protein to your diet? I’m not an expert here at all. I understand from my son that a higher intake of protein helps to build muscle mass. A trip to a health food/vitamins store for a chat perhaps? Wishing you well on your mission! 🤗❤️

[Agelesslass Graduate10 in reply to Fabulous450]

I will definitely try more protein in my diet, I’m like a scrawny chicken Fabulous450. Thankyou.

[Tbae]

Great advise here.

Yes the NHS One You recommend 2-3 strength sessions per week.There is an age related recommendation also.Perhaps two sessions in your case.

If you have access to a gym, that can be good to get access to the single muscle function at a time, machines. They refer to them as resistance machines.Very low risk to use.

The free weights or compound exercises are great , but carry more risk initially.You are in control , and the single movement machine is of course safer.

Not sure agelesslass if they operate in your area a GP referral

Scheme to the gym.One here , and for Newbies, fully supervised 16 week introduction to the gym 2-3 sessions per week,to give you a start tailored to your individual needs lead by a physio and a team of coaches.

Includes, everyone, rehab, overweight , underweight , etc, and everything as referred by your GP.

Atb with your upper body strengthing and building, whether at home or in the gym.

Here we also have an external woodland workout choice.

💥🏃‍♀️💥👏👏

[Agelesslass Graduate10 in reply to Tbae]

Thankyou Tbae, I’m on to it, your advice is very welcome.

[Tbae in reply to Agelesslass]

Go you Agelesslass,

I think for us all it’s a case of use it or lose it.

We were born to run and we were given muscles to use them.

You are inspirational and good luck with your slow upper body building, all movement is good.👍🌟

Take care of you and keep running also, this is the golden thread that binds us and the forum.

💥🏃‍♀️💥🔥👏👏

[Agelesslass Graduate10 in reply to Tbae]

Thankyou so much Tbae

[Sandraj39 Graduate10]

I do understand. I am like you and when I trained for my HM last year I was aware of my weight dropping and had to work quite hard at taking on enough calories! What I did find was that it also stabilised a few pounds under my normal weight. I'm training for a 10 miler at the moment and so far my weight seems stable. Like you, I was quite worried at one point but nobody I know was rude/stupid enough to tell me to stop running(😮🙁😠!) and I decided that the mental and physical health benefits were well worth it. It is now part of me! I now make sure I have slightly bigger portions, plenty of protein and full fat milk with my daily porridge. I don't do protein shakes, just lots of healthy food..and cake too...love a slice of cake! Good luck.🙂

[Agelesslass Graduate10 in reply to Sandraj39]

I must try and eat more protein and weight training, this appears to be the answer, thanks Sandraj39. Good luvk eith your ten miler training.

[davelinks Graduate10]

You're looking good at 64! Think you probably need to eat a bit more and burn that off instead of fat stores, still got to watch what's eaten and drunk but within reason..keep on running!

[Agelesslass Graduate10 in reply to davelinks]

Thanks davelinks.

[misswobble Graduate10]

Running is good for your bones ! You lay down new bone if you keep running and maintain a healthy diet You use your upper body such a lot when you run so you lose fat, same from your butt and chest.

I bet you’re stronger than those folks telling you to pack in ! To do what. Sit about getting big 🤷‍♀️

I gain weight during distance training as I eat more protein, and i’m Doing strength work at the gym. Well, not right now since hurting my hands ☺️

I do Jillian Michaels workout dvd’s at home (which include hand weights), and yoga (Tamal Dodge) so you don’t need to go to the gym if you don’t want 😃

Just keep moving and eating healthily Walk like it’s going out of fashion It’s a no-brainer. Like me, you don’t drink, so you have nothing depleting your vitamin levels,or dehydrating you, so you’re giving yourself a head start there 😃

My husband says I now move like a teenager. My neighbour said so too while I was out playing with her dogs. You move so much better because you’re fitter and slimmer As older ladies we don’t have to look fat and frumpy like it’s some default setting Perhaps the green-eyed monster is at work

I was seen by a doctor the other day after an accident ☺️(Running related of course) He was made up that I was a runner - he being one as well - and asked me all about my running. He cleared me to run 😃👍🏃‍♀️ He didn’t give me any negatives. Not one! 💪.

Lots of older ladies out there running and racing and having a brill time Make sure you’re one of em 💪😃👍🏃‍♀️

I’m training for my second marathon which takes place on my 61st birthday. I won’t be quick but if I finish I will be well happy 💪😃

[Agelesslass Graduate10 in reply to misswobble]

Aw misswobble, thanks for your inspiring reply, you are dead right, we should be out there running and racing and not care what people say. I will continue running and embrace my skinny self as a runner, no fat or frumpiness for me. Good luck with your training and thanks again.

[over61andstilltrying Graduate10 in reply to misswobble]

Hi misswobble, Does this mean you do aerobic exercise on consecutive days?

[misswobble Graduate10 in reply to over61andstilltrying]

Sometimes My run training sees me do a short run the day after a long one

[over61andstilltrying Graduate10 in reply to misswobble]

Thank you for your reply. I think that I realised that after a long while of training (although I don't know how long - some years perhaps) the rest day is no longer required. It seems that you also carry out other exercises, like Jillian Michaels workouts, which include cardio on both running days and non-running days. Super fit and moving like a teenager! Seriously impressive! 😊

[misswobble Graduate10 in reply to over61andstilltrying]

I try and take care not to overdo the leg work

I learned to run with c25k just before my 57th birthday, having lost 3 stone 7 lbs. I lost a further 16 pounds with running 🙂. I borrowed a dog too so I could get more walks in. started at the gym only recently earlier this year

You improve your fitness a bit at a time I’ve had setbacks but have got back to it I was an unfit fatty so things had to change 😃

[over61andstilltrying Graduate10 in reply to misswobble]

Well they really have changed!! You are an example to many, me included! All the best with your ongoing running, fitness and races 😊

[misswobble Graduate10 in reply to over61andstilltrying]

It’s proper fun is racing. Who knew 🤷‍♀️😁. Loads of women our age -and older - are doing it and having a blast Join the fun 👍😃🏃‍♀️🏅

[over61andstilltrying Graduate10 in reply to misswobble]

Lol!

[Razouski]

I can’t add much more as you’ve had lots of good advice. Just don’t give up the running - it’s good for you, too good to want to give up. 👍🏽

[Agelesslass Graduate10 in reply to Razouski]

Thanks Razouski.

[Hidden]

I’m 5’7” and normally weigh between 8.75 and 9.5 stone. I often get nagged for being too thin (not by my GP, who is a runner). If you feel tired, eat more. If you feel fine, maybe you were meant to be this slim. For goodness sake, we can’t win can we! We are nagged to be slim for health, then we are nagged for being too slim. Thin is healthy. Active people who live off the land are invariably thin and have longer lives than their sedentary counterparts.

[Agelesslass Graduate10 in reply to Hidden]

I am being nagged by different people about my weight and being scrawny, I was worried and my upper body looks more skinny cos of lack of muscle, oh well I will try and eat more and do weights. ThAnjs FlickM3.

[Hidden in reply to Agelesslass]

I think your arms will muscle up. I'm 71 and my arms are very toned from running after nearly a year - and I don't pump them or madly swing them about. Swimming is good for muscle too.

[Tasha99 Graduate10]

Eat more!

[Agelesslass Graduate10 in reply to Tasha99]

Will do Tasha99, thanks.

[Flyingred Graduate10]

You probably don't need to eat too much more (calories-wise) but choose natural and sugar-free ingredients. I would be inclined to add extra veggies and salad to meals as we can't eat too much fibre. There are health risks associated with too much protein (especially red meats).

As for strength training, I was talking to a Uni lecturer, who specialises in this area, on Friday. He suggested 'isometric exercise' as the best way – 'the plank' is an example of an isometric exercise.

[Agelesslass Graduate10 in reply to Flyingred]

Thankyou Flyingred. I will try some isometric exercises and see how I get on.

[misswobble Graduate10]

Exercise on the floor, using your own body weight, is fab 💪

I was on my long run and I thought of you. I was listening to Bob Dylan’s Forever Young

m.youtube.com/watch?v=Frj2C...(Not working as expected?)

[Agelesslass Graduate10 in reply to misswobble]

Aw thanks misswobble, that’s very touching of you. I will add this to my playlist.

[misswobble Graduate10 in reply to Agelesslass]

I was also listening to my tune “Old bat Out of Hell” 🦇 😁

[Agelesslass Graduate10 in reply to misswobble]

OMG !!!

[over61andstilltrying Graduate10]

I think you are doing wonderfully! I'm sure you'll carry out some of the suggestions and find benefit from them. Won't it be lovely if all us 60+ folk move like teenagers as misswobble does!! All the best in your onward running journey! 🏃‍♀️🏃‍♀️🏃‍♀️

[Agelesslass Graduate10 in reply to over61andstilltrying]

Thankyou, yes we are all still to be teenagers and why not!!!!

[Hidden]

Another thought has occurred to me: eat something when you come back from your run. apparently it is better absorbed straight away.

[Agelesslass Graduate10 in reply to Hidden]

Will try thanks too thanks, just ran 7 miles in the sun, it was brilliant. Ate a banana when I got home, curry for tea. Isn’t life good?

[GoogleMe Graduate10]

Sounds as though you feel your friends may have a point about how you look and feel, just don't agree with their prescription (and of course we won't either!). If you've changed your diet, then why blame just the running I wonder?!

It *may* be appropriate to check with a GP if you are actually underweight and especially if you are not regularly eating fewer calories than you're burning and feel as though you are losing muscle. 'Changing diet' covers a multitude of practices some of which are life and health enhancing, others in practice not so much.

[Agelesslass Graduate10 in reply to GoogleMe]

GP told me not to lose any more weight when I saw her last month. I am eating more so should be ok now. Thanks for the reply.