Scab here
The first day of spring happily lived up to its promise, it wasn't sunny and the wind made the 45 deg temps feel pretty raw but it was also not raining and I ran and was comfortable. Only 4.5 miles at a slow pace but I ran
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I don't know why running would be bad for ballet, if you run without stretching it could cost you some flexibility and I guess that would be bad.
Anyhow, how to build muscle while not bulking up ... you want to be eating at least 1 gram of protein daily for each kilo of body weight so for you that's 40g per day, only 160 calories, more would not be a bad thing, especially if you want to gain strength and build on muscle mass.
How to train for strength, you can do some weight training, to avoid bulking up start with high-reps like 25-40 repetitions which will build endurance without adding any muscle mass. Pick exercises that target where you want to build strength and be sure you balance, so if you do pushups then also do pullups.
As you get used to strength training you will also want to do lower rep training. To build strength with some increase in muscle mass do sets of 15-20 reps.
If you're not familiar with the terminology of strength training, a set is a number of 'repeats' where you continue the repeats until you can't go further, usually doing 3-4 sets with rest in between.
The real key to not bulking up is not to work the same muscle groups two days in a row so you might do upper body strength work Monday, run Tuesday, core work Wednesday, lower body strength training Thursday and back to upper body work Friday, long run Saturday, rest day Sunday. Same rules apply to long runs and speedwork (intervals etc), i.e. don't do them on consecutive days.
BTW, one of the best things you can do to increase your body weight and do so in a healthy way is to take up running or other aerobic exercise, your muscles will learn to store more glycogen which provides energy for your workouts and because it binds water will increase your weight some -- in a good way, i.e. toned muscles, not fat.
Also, if you are going to do aerobic exercise you need to provide your body with enough carbohydrates to sustain that energy output -- I could go into the details but .. well, they're detailed. The plus side of this is that by giving your body a small amount of carbs when you exercise you will burn off a lot of fat.
Anyhow you don't sound like a twat, and good luck with getting along to your ballet!
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