Fuel Right - Run Strong
The Problem With Under-Fuelling
Many runners still think less food = better running. But research shows a strong link between not fuelling enough and a higher risk of:
Injury (stress fractures, soft tissue breakdown).
Consistent colds, fatigue, headaches.
Mood swings, brain fog, poor concentration.
Burnout and overtraining.
It’s not just about performance; under-fuelling can affect hormone health, bone density, and mental wellbeing, it’s a serious and complicated issue.
Why We Skip Fuel
Common reasons runners give for not eating before/after runs:
“I can’t face breakfast”
“I don’t want to feel heavy.”
“I want to burn more fat by running on empty.”
“I’m fasting and losing weight.”
“I can get through my run without food.”
It may feel fine short-term, but long-term the consequences really do stack up and whilst you might get away with underfuelling it can be the difference between starting or finishing a race. Running fasted, for example, spikes cortisol (your stress hormone), which can disrupt other hormones, there’s also risks in muscle breaking down, blood sugar crashes, and poor recovery.
Energy Balance = Performance Balance
Think of your intake in 3 parts:
Fuel = carbs & healthy fats.
Repair = protein.
Protect = vitamins & minerals.
Match your food intake to your training day:
Easy/recovery day: smaller carb focus, more balance.
Moderate training day: carbs + protein to support the load.
Hard training day: high-carb focus for fuel, plus protein for repair.
What To Eat in Practice
Before a run (30–60 mins): easy carbs eg toast with jam, a bagel, or porridge.
During a run (over 90 mins): 30–60g carbs per hour (gels, sports drink, banana, dried fruit).
After a run: aim for 45–60g carbs + 20g protein within 60 minutes e.g. yoghurt & fruit, eggs on toast, chicken & rice, smoothie with oats.
Recovery = Refuel + Repair + Rehydrate
Don’t forget the 3 R’s after training:
Refuel with carbs to restore glycogen.
Repair with protein to stop muscle breakdown.
Rehydrate with fluids and electrolytes.
Skipping this step leaves your body in a breakdown state, more vulnerable to injuries like hamstring strain, shin splints, Achilles problems, or plantar fasciitis.
Conclusion
Restricting calories doesn’t make you faster; it makes you weaker, more tired, and more injury-prone. To run strong, you need to fuel right:
Carbs power your runs.
Protein repairs your body.
Hydration keeps you efficient.