The Diet Reality Check
Alright, here’s the part nobody really wants to hear — but you need to. Because it matters more than most folks want to admit: your diet.
You can run all the miles you want. But if your eating is out of whack — too much junk, too many calories, not enough protein — you’re going to have a real hard time revealing those abs. I’ve been there. I’ve run 70-mile weeks and still felt “soft” around the middle because I was eating like a human garbage disposal.
Think about it: you run for 30 minutes and torch maybe 300–400 calories. That’s awesome… until you mindlessly slam down a couple of donuts or a drive-thru burger on the way home. Boom — calories replaced. That post-run burn doesn’t stand a chance.
If you’re serious about getting leaner and letting those abs finally poke through, you’ve gotta tighten up what’s on your plate.
1. Keep a Slight Calorie Deficit — But Don’t Starve
You don’t need to live in misery on lettuce and tears. Just aim to eat a little less than you burn. That gentle calorie gap — around 300 to 500 fewer calories a day — can help you lose around half a pound to a pound a week. Not flashy, but it adds up. And it’s way more sustainable than crash dieting.
Real talk: if you’re running a lot, your hunger can punch you in the face. I’ve had long-run days where I could eat a whole pizza and still feel snacky. So plan ahead — carry good snacks, build meals that fill you up, and don’t let yourself hit that “screw it, I’m starving” wall.
👉 What’s your current calorie intake like? Do you actually know?
2. Choose Foods That Work With You, Not Against You
Stick to the stuff that gives your body what it actually needs. I’m talking:
- Lean proteins like chicken, fish, tofu, eggs
- Loads of veggies and fruits
- Whole grains like oats, brown rice, quinoa
- Healthy fats — avocados, nuts, olive oil
These foods fuel your training, help you recover, and keep you full. It’s not about eating “perfect” — I still eat chocolate. But every time you go heavy on soda, fries, or ultra-processed junk, you’re working against your running.
There’s a reason people say “abs are made in the kitchen.” I once coached a guy running 60+ miles a week… but he lived on snacks, sugary drinks, and takeout. No visible abs. No body comp progress. He cleaned up his meals, and boom — change happened fast.
📌 Calories aren’t just numbers — they’re either working for you or against you.
3. Get Enough Protein. No, Seriously.
Protein is the real MVP if you’re trying to lean out and keep muscle. It helps you recover, keeps you full, and makes your body more efficient at burning fat.
General rule: shoot for 0.7 to 1 gram of protein per pound of body weight. So if you’re around 150 lbs, that’s roughly 105–150 grams per day. That might sound like a lot, but once you get the hang of it — eggs, Greek yogurt, protein shakes, chicken, tuna, whatever — it’s totally doable.
I personally include protein in every meal. If I skip it, I feel like I’m running on fumes. Also, it’s been a game-changer for body comp. More strength, less fluff.
💪 Are you getting enough protein daily — or just winging it?
4. Water > Everything (Almost)
Hydration doesn’t get enough love. It’s not flashy, but it makes a real difference.
- Less bloating? Check.
- Better digestion? Check.
- Appetite control? Absolutely.
Sometimes we think we’re hungry, but really, we’re just dehydrated. I always carry a water bottle — especially on run days. And if I’m feeling off, I usually ask myself: When’s the last time I actually drank water, not just coffee or tea?
💧 Water is the low-hanging fruit most runners ignore. Fix it.
But What If You’re Doing Everything Right… and Still Not Seeing Abs?
Let’s talk about genetics.
It’s not an excuse — but it is a factor. Some people are just wired to store fat around their stomach. Others hold it in their thighs, hips, or arms. If you’re someone who holds fat around the belly, you’ll need to work a little harder — and get leaner — before those abs show up.
And here’s another kicker: not all abs are shaped the same. Some folks naturally have a symmetrical six-pack. Others? A four-pack or even a slightly uneven look. That’s tendon structure — it’s baked into your DNA.
I’ve seen runners sitting at 18% body fat with visible abs. And I’ve seen others, like me, who don’t really get much definition until around 12–13%. It’s not “fair,” but it’s real.
The point? Stop comparing. Work with your body, not against it. Don’t chase someone else’s finish line.
🧬 Have you been beating yourself up for not looking like someone else on Instagram? Let it go. Focus on you.