Gaining Weight: Tips for Skinny Individuals Who Want to Run

Are you struggling to put on weight? Look no further than running! In this article, we'll explore how this effective exercise can promote healthy weight gain while providing other health benefits, like improved heart health and wellbeing.


1 Can thin people benefit from running?

Running is a sport that offers numerous health benefits for people of all ages and body types. It improves cardiovascular and respiratory function, strengthens muscles, and helps achieve an optimal body shape. Even individuals with a thin body can choose running as a means to improve their health, as long as they engage in a reasonable training intensity that doesn’t exceed their capacity and takes into consideration their current health status.

Should thin people run?

2 Can running help with weight gain?

Running not only improves overall health but also has benefits for weight gain. It enhances metabolic activity, which improves mental health and sleep. It also promotes excretion, aiding the body in better absorbing nutrients from meals. Furthermore, running is an accessible sport that doesn’t require high technical skills, making it suitable for thin individuals to adapt to quickly. It can be done whenever desired, whether running outdoors or using a treadmill. In addition to running, a scientifically sound nutrition plan is essential for achieving desired weight gain results.

Does running help with weight gain?

3 Effective tips for running to aid weight gain

To make running effective for weight gain, consider the following tips:

Proper warm-up before running

A proper warm-up before running is important to minimize the risk of cramps and stiffness and to avoid other health-related issues. Spend around 5-10 minutes performing warm-up exercises such as wrist and ankle rotations, sit-ups, torso rotations, shoulder stretches, and thigh raises.

Proper warm-up before running

Follow a scientifically designed training regimen

For beginners, it is crucial to follow a scientifically designed training regimen provided by fitness trainers or professionals to maintain endurance and achieve desired weight gain results from running.

Scientific training regimen to achieve weight gain for thin people

Eat a light meal before training

Develop a habit of eating a light meal at least 1 hour before running to prevent hunger and avoid fatigue or blood pressure drops during the run. Prioritize foods rich in protein, such as lean meat, egg whites, and milk, and limit the consumption of fried and high-fat foods.

Eat lightly before running

Train at a moderate intensity

Due to lower endurance, thin individuals should not overexert themselves. Running at a speed of 10-15 km/h is recommended, which is lower than the normal running speed of 20 km/h. Beginners can start by running on a flat surface for 10-15 minutes and gradually increase the training time to 30-60 minutes. Running on hilly terrain can also promote muscle development. Taking a 5-minute rest during the run is important to prevent excessive fatigue.

Train at a moderate intensity when running


Nutrition plays a crucial role in supporting weight gain from running. Thin individuals can divide their meals into smaller portions, having around 5-6 meals per day. Each meal should provide adequate nutrients to promote muscle growth and provide energy for body activity, preventing running-related fatigue and mental sluggishness.

Nutrition to support weight gain from running

Practice correct breathing while running

Correct breathing is important to maintain the best state during the running process and minimize exhaustion. Thin individuals should aim to breathe every 2 steps and practice deep breathing to enhance lung endurance. Wearing suitable running attire, such as comfortable running shorts, can also contribute to proper breathing.

Breathe correctly while running to avoid exhaustion