Alright, let’s get one thing straight right off the bat: as a runner, what you eat matters just as much as how far you run!
Believe me, I’ve been there, and it wasn’t pretty. You can run all day, but if your diet’s off, you’re just wasting energy.
You can’t outrun a bad diet, and if you’re serious about your running goals, your nutrition needs to be on point.
I’ve messed up plenty along the way, trust me. But honestly? Those screw-ups were exactly what I needed to learn.
1. Not Eating Enough—Big Mistake
When I started running, I thought skipping meals would help me lose weight faster. Huge mistake. Cutting calories too much was like running a marathon with a broken leg—you’re not going anywhere.
Your body’s just not going to cooperate. You need fuel to run, recover, and crush your next workout. Not eating enough? You’re asking for a performance crash.
The Fix: Eat to power up your runs, not to beat yourself down. Looking to shed some pounds? A 500-calorie deficit works, but don’t starve yourself. Men: 1800 calories. Women: 1500. But it’s all about your training intensity—so listen to your body. When you’re pushing hard in training, don’t skip meals. Your body’s gonna need that fuel.
2. Eating Whatever You Want—You Can’t Outrun That Crap
We’ve all been there. Trust me, I’ve done it too. Thinking you can eat anything just because you ran? That’s a recipe for disaster.
The Fix: Here’s a simple rule: 90% clean, 10% fun. Stick to healthy food 90% of the time, and let yourself indulge once in a while. You’re human, not a robot. A little indulgence is okay, but don’t make it a habit. Use a GPS watch to track your calories burned, so you’re not guessing.
3. Skimping on Protein—Massive Mistake
I used to think protein was only for bodybuilders. Boy, was I wrong. As a runner, protein is a must for muscle repair, recovery, and keeping you full.
Skipping protein is like running in shoes that don’t fit—you’re just asking for trouble.
The Fix: Aim for 1 to 1.5 grams of protein per pound of body weight. Your muscles need it. Get your protein from lean meats, fish, eggs, yogurt, and nuts. These are your best friends.
4. Overdoing the Sports Nutrition—Don’t Fall for the Hype
I get it, sports drinks and gels are easy—but don’t rely on them too much. They’re not the best choice for everyday fuel.
Sports nutrition is for performance, not for snacking all day long.
The Fix: Use sports nutrition for longer runs—anything over an hour. For shorter runs, stick to real food. Whole foods like veggies, lean protein, and fruit should be your foundation.
5. Running Away From Fats—You Need ‘Em
I know, I know. Fats get a bad rap. But here’s the deal: your body needs healthy fats to function properly. Fats help you absorb essential nutrients, regulate hunger, and keep your heart healthy. Skipping them entirely is like trying to build a house without a foundation—it just won’t work.
The Fix: Make healthy fats a regular part of your diet. Avocados, fish, nuts, olive oil—these should be your go-to sources. Avoid the processed stuff—trans fats are your enemy. Aim for 20–25% of your daily calories to come from fat. Your body will thank you.
6. Ignoring Post-run Fueling—Big Mistake
This is one mistake I didn’t realize I was making for years. I’d finish a run, be starving, and reach for whatever was around—usually junk. That was a disaster for recovery.
The Fix: Plan ahead. Have a post-run meal or snack ready to go. You need carbs to refuel and protein to rebuild muscle. A 3:1 or 4:1 ratio of carbs to protein works well for most runners. If solid food doesn’t sit well with you after a run, try a smoothie or chocolate milk—it’s simple, tasty, and it works.
7. Not Drinking Enough Water—It’s a Game Changer
You know this one. We all do it—forget to drink enough water. But dehydration will totally wreck your run, leaving you sluggish and weak. When you’re well-hydrated, you’ll run smoother, feel better, and recover faster.
The Fix: Drink up. Aim for 100 to 120 ounces of water per day. And don’t forget to hydrate before and during your run—8 to 12 ounces of water before you head out, and 6 to 8 ounces every 15 minutes while running. If you lose weight during your run, make sure to drink 16 ounces of water for every pound lost.
8. Rushing Results—Rome Wasn’t Built in a Day
This is where I see a lot of runners mess up. They expect big results too quickly. But nutrition is about long-term consistency, not quick fixes.
The Fix: Start with the basics. Focus on getting a balanced diet, staying hydrated, and fueling right post-run. Make small, consistent changes. Don’t rush the process. It’s a marathon, not a sprint. And remember: progress takes time.
9. Skipping Breakfast—Don’t Do It
I used to skip breakfast, thinking I could just fuel up before my run. Big mistake. Breakfast is critical for kickstarting your metabolism and getting the energy you need for your run.
The Fix: Eat a balanced breakfast with carbs, protein, and healthy fats. Think oats with fruit and nuts, or a smoothie with protein and greens. Fueling properly in the morning will set you up for success in your runs and your day.
Wrapping It Up
Alright, there you have it—nine diet mistakes I’ve made (and learned from) that you definitely don’t need to repeat. Nutrition is a huge part of running success, and it’s something you need to get right. If you fix these mistakes and keep at it, you’ll see huge improvements.
Take it one step at a time, and don’t be too hard on yourself when things don’t go perfectly. You’ve got this.
Stay strong, stay smart, and keep running.