Running has always been celebrated as one of the best forms of cardiovascular exercise. It strengthens your heart, lungs, and entire respiratory system while providing a powerful way to burn calories and improve overall fitness.
With the rise in popularity of running, thanks in part to apps, challenges, and fitness trends, many people are lacing up their shoes and hitting the pavement to achieve their fitness goals. But what if running doesn’t work quite the way you expect it to?
What if, for some people, running increases appetite—and potentially creates a barrier to fat loss?
First, let’s recognise running for what it is a fantastic cardiovascular exercise that works wonders for your health. When you run, your heart pumps harder, delivering oxygen-rich blood to your muscles, and your lungs work efficiently to oxygenate your body.
Over time, this builds a stronger cardiovascular system, lowers your risk of heart disease, and improves endurance. Running is also an incredible calorie-burner, helping you create an energy deficit that’s crucial for fat loss.
However, like any form of exercise, running isn’t without its challenges. One factor worth discussing is its potential effect on appetite—and for some, this can be a double-edged sword.
Several studies suggest that running can increase appetite more than walking, even when both activities expend the same amount of energy.
Here’s what the research tells us:
1. Hormonal Changes and Appetite
A study published in Medicine & Science in Sports & Exercise found that running triggers a sharper increase in ghrelin, the hormone responsible for stimulating hunger, compared to walking. This hormonal spike can leave you feeling hungrier after a run, potentially leading to overeating.
2. Energy Compensation
Another study, published in Appetite, showed that runners were more likely to compensate for the calories they burned by consuming larger post-exercise meals than walkers. This tendency to "overcompensate" for energy expenditure can interfere with fat-loss goals, especially if you're not mindful of portion sizes or food choices after a workout.
3. Intensity and Appetite Regulation
Higher-intensity exercise, like running, has been shown to cause greater fluctuations in appetite-regulating hormones than lower-intensity exercise, such as walking. While some individuals may experience temporary appetite suppression after a run due to elevated levels of peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) (both appetite-suppressing hormones), for others, hunger rebounds strongly after the workout.
Some people, known as "non-compensators," naturally eat less after exercise, regardless of intensity. For these individuals, running may help create a larger calorie deficit without triggering cravings. On the other hand, "compensators" might feel ravenous after a run and find themselves reaching for calorie-dense foods, which can undermine their efforts to lose body fat.
These differences may depend on factors like:
Fitness Level: Fitter individuals often experience less appetite stimulation after running.
Duration and Intensity: Longer, more intense runs are more likely to increase hunger than shorter, moderate runs.
Mindset and Stress: Psychological factors, like how challenging or stressful a workout feels, can influence post-exercise eating habits.
The key takeaway? Pay attention to how your body responds to running, and don’t feel discouraged if you find yourself needing to adjust your routine.
Walking, while not as intense as running, is a highly underrated form of exercise for those looking to lose body fat. Although walking burns fewer calories per minute compared to running, it has a much smaller effect on appetite for most people.
Studies have shown that walking doesn’t cause the same sharp increase in ghrelin or post-exercise hunger as running does. This means you’re less likely to feel compelled to overeat after a walk. While the cardiovascular benefits of walking aren’t as pronounced as running, it still provides significant health perks, such as improved blood circulation, reduced stress, and better joint health—all while being easier on your appetite and recovery.
For those who struggle with post-run overeating, walking may be a more sustainable option for maintaining a calorie deficit without triggering cravings.
With the popularity of running, it’s easy to feel like you need to jump on the bandwagon to achieve your fitness goals. But remember, fitness is personal, and what works for others might not work for you. Here are a few tips to stay focused:
1. Track Your Habits
Keep a journal to track how you feel after running versus walking. Are you hungrier after a run? Do you tend to eat larger portions or crave specific foods? Understanding your patterns will help you make informed decisions.
2. Be Mindful of Post-Exercise Meals
If you notice that running increases your appetite, plan your post-run meals ahead of time. Focus on nutrient-dense, protein-rich foods that keep you full without overloading on calories.
3. Mix It Up
You don’t have to choose between running and walking—incorporate both into your routine. Use running for its cardiovascular benefits and walking for active recovery or lower-intensity fat-burning.
4. Listen to Your Body
If you find that running leads to overeating and stalls your progress, don’t be afraid to stop. Your goals are more important than sticking to trends or feeling pressured to run because it’s popular.
Running is an excellent form of cardiovascular exercise that promotes heart and lung health, builds endurance, and burns calories. However, studies show that for some individuals, running can increase appetite more than walking, making it harder to maintain a calorie deficit.
If you’re someone who struggles with overeating post-run, it’s worth paying attention to your habits and exploring alternatives like walking, which may better suit your goals. Remember, everyone is different, and what works for one person might not work for another.
Stay focused on your goals, experiment with what works best for your body, and don’t feel pressured to follow trends. Whether you choose running, walking, or a mix of both, consistency and mindfulness will help you achieve long-term success.
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