Running and diet – what do you need to bear in mind?

Running has enjoyed immense popularity around the world for years. It is not only an excellent form of physical activity, but also an effective way to improve fitness, heart health and lose weight. However, to achieve your desired results whilst minimising the risk of injury, regular training alone is not enough – proper nutrition is also key. Based on the latest research, it can be concluded that diet plays a fundamental role in weight loss, improving athletic performance and preventing injuries, particularly among those who regularly run longer distances.

1. The role of nutrition in running and weight loss
2. Why is getting enough energy so important?
3. Fibre and its importance
4. What does not affect the risk of injury?
5. How does nutrition affect weight loss?
6. What nutrients are essential for runners?
7. The role of education and specialist support
8. Summary

The role of nutrition in running and weight loss

Running is an activity that demands a great deal of energy from the body. For training to be effective and safe, you need to provide your body with the right amount of calories, macronutrients and micronutrients. An inappropriate diet – whether too sparse or too rich – can not only reduce the effectiveness of your training but also increase the risk of injury, fatigue or health problems.

Research conducted at the University of South Australia has shown that proper nutrition is particularly important for women running longer distances. In a systematic review involving nearly 6,000 runners, scientists demonstrated that those consuming fewer calories and fats are more prone to injuries. Furthermore, a diet low in fibre increased the likelihood of bone injuries – in both women and men.

Why is getting enough energy so important?

Research shows that injured female runners consumed around 450 fewer calories per day compared to those who had not suffered an injury. This means that an insufficient energy intake can weaken bone and muscle structure, leading to strains and fractures. It is worth emphasising that this is not just a question of calorie intake, but also of the quality of the nutrients consumed. If the body does not receive sufficient calories and fats, this can lead to a slowed metabolism, loss of muscle mass, and even problems with the endocrine system. Therefore, it is essential for runners to ensure their diet is well-balanced and tailored to the intensity of their training.

Fibre and its importance

Researchers at UniSA also highlight the role of fibre in the diet. Those who had suffered more injuries were found to have lower levels of fibre in their daily diet. Fibre promotes bone health, improves digestive function and supports the body’s recovery. By including fibre-rich foods in your diet, such as whole grains, vegetables and fruit, you can reduce the risk of strain-related injuries.

What does not affect the risk of injury?

An interesting finding from the research is that the intake of protein, carbohydrates, alcohol or calcium had no direct impact on the risk of injury. This means that simply increasing the amount of these nutrients is not enough to prevent injuries. Rather, a holistic approach to nutrition and providing the body with all the necessary nutrients in the right proportions is key.

How does nutrition affect weight loss?

For those who run to lose weight, a suitable diet is essential. It is not just about cutting calories, but about consuming them wisely and in a balanced way. If the body does not receive enough energy, the metabolism may slow down and weight loss will be stunted. On the other hand, too severe a calorie deficit, especially during intense training, can lead to physical weakness, hormonal problems and injuries.

It is important that a weight loss plan is based on a balanced diet that provides the right amount of energy, protein, fats and carbohydrates, as well as vitamins and minerals. This allows you to lose body fat whilst maintaining strength, endurance and health.

What nutrients are essential for runners?

Carbohydrates – the main source of energy whilst running. Consuming the right amount helps maintain high performance and prevents exhaustion.

Fats – essential for energy production, especially during longer training sessions. It is worth opting for healthy fats, such as olive oil, avocados or nuts.

Protein – plays a key role in muscle recovery and tissue repair. It does not need to be consumed in excess, but a deficiency can weaken the body.

Fibre – improves digestive function and supports bone health.

Vitamins and minerals – essential for the body to function properly, they support recovery and prevent deficiencies.

The role of education and specialist support

It is emphasised that educating runners about their own nutritional needs is also key to success. It is worth seeking the support of sports dietitians, who can help select an appropriate nutrition plan, taking into account activity levels, training goals and individual predispositions. Doctors and coaches should also support runners in monitoring their health and avoiding deficiencies that can lead to injuries and a decline in performance.

"The best way to ensure your body gets enough fibre is to eat vegetables, pulses, oats, fruit, whole grains, nuts and seeds every day. These are foods that can easily be added to any meal and are certainly a good source of high-quality fibre, as well as plenty of other vitamins and minerals." Łukasz Domeracki – Dietitian

Summary

Based on the latest research, it can be concluded that nutrition plays a key role in effective weight loss and safe long-distance running. A diet should be well-balanced, provide the right amount of energy and nutrients, and take into account the body’s individual needs. The importance of fibre and adequate fat intake, which have a significant impact on bone health and minimising the risk of injury, cannot be underestimated.

For every runner, regardless of their level of experience, it is crucial to realise that nutrition is not just a matter of appearance, but above all of safety, health and achieving one’s sporting goals. A properly tailored diet not only enables more effective weight loss, but also allows you to fully enjoy running and maintain an active, healthy lifestyle for many years to come. It is also important to remember that you cannot pursue all your goals at once. If you’re in a calorie deficit, you’ll find it hard to achieve ambitious running goals, such as running against the clock or beating your own records, etc. So think about what your goals are and adjust your calorie intake accordingly.

Sources:

https://www.sciencedaily.com/releases/2025/04/250410131015.htm