What Goes Up, Hopefully Comes Back Down
Matt is a 30 year old runner / father / husband from New Jersey. In addition to writing for TheRunnerDad.com, he occasionally writes articles for other blogs and websites. He is a computer scientist by day, passionate about running, traveling and photography. Latest posts by Matt Orlando (see everything) If you've followed me over the […]

Matt Orlando
Latest posts by Matt Orlando (see everything)

If you've followed me over the years, you know I struggle with weight sometimes. It is usually because I go through phases where I am not taking care of myself. I eat what I want, when I want. I eat when I am happy. I eat when I am sad. I eat for the flavor. I eat because it's there. Because honestly, I love to eat. It becomes a problem when I'm not exercising to help burn off all the food I'm pushing in my pie hole. The weight goes up, I start to feel bad and therefore I eat my feelings. It goes around in circles (and in circles I get).

Typically, I'll have a point where I'm finally thinking “enough is enough” and I'll start exercising again and come back to responsible eating and portion sizes. I'm back there ready to say enough is enough and come back to where I feel comfortable in my skin.

There is only one problem, however. This time around, at least for the foreseeable future, I can't practice. Well, let me rephrase. I “can” exercise, nothing that involves using my ankle… you know, like running, jumping or even walking. Soon I am having surgery to fix the problems I have hopefully encountered, but until then and until recovery is complete my only weapon against weight gain is my good old friend MyFitnessPal ... because I have no motivation to exercise when I can't run.

If you've ever tried to just cut calories without exercising, you know how difficult it can be. This is especially true when you're coming out of a holiday season where you ate with abandon and every cookie and pie you met was your new best friend. It's really the culmination of about 5-6 months without running and regular weight gain, with fits and starts trying to tackle the growing waistline and shrinking clothes. The war is raging and my overweight cookie loving self is exhausted.

But today is the day I start. And if I fail, I start again tomorrow. Because the war is raging and I'm tired of losing battles and really don't want to have to buy new clothes.

Are you currently struggling with weight gain? Let's discuss below!


If you’ve never run before or you’ve had a long break from running, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about running and follow a beginner’s schedule, you’ll be well on your way to starting a new running habit.

At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.

Visit a specialty course store to get professionnel advice on buying the right course shoes. An professionnel at the store will look at your feet, watch you run, and make recommendations based on your foot type and course style. If you already have running shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.

Beyond course shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re running outdoors, make sure you follow some basic tips for how to dress for hot weather course and cold weather course, so you stay safe and comfortable.

As your endurance improves and you start running longer, you may want to invest in some technical fabric course clothes and other basic running gear, such as a course belt, good course socks, and a running hat. Some runners also like to have a course watch to track their times and mètres.

Before you get started with running, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or sport to run for extended periods of time. The run/walk method involves course for a short partie and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re course and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and sport improves.

Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.

Use your breathing as your guide when course. You should be able to carry on a conversation while course, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.

Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.

Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts. ​

Post-run is a great time to stretch and work on improving your flexibility because your muscles will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.

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