Top 10 Running Nutrition Mistakes to Avoid in 2025
January 2024
Whether you’re a seasoned marathoner or just starting your running journey, getting your nutrition right is essential for performance, recovery, and overall well-being.
However, even experienced runners can fall into common traps that hinder their progress.
Here are the top 10 running nutrition mistakes to avoid in 2025 to ensure you’re fuelled for success on every run.
1. Under-Fuelling
Running without enough fuel can lead to fatigue, poor performance, and even injuries over time.
Persistent tiredness, difficulty recovering after runs, and frequent illnesses are telltale signs of under-fuelling.
Make sure you’re eating enough to match your training intensity. Ensure each meal includes a balance of carbohydrates, protein, and healthy fats.
Adding regular snacks between meals can also help maintain energy levels throughout the day.
2. Avoiding Carbohydrates
Carbohydrates are the primary energy source for runners, yet many shy away from them.
Without enough carbs, glycogen stores deplete quickly, making workouts harder and diminishing performance.
Include whole grains, fruits, and starchy vegetables in your meals to maintain optimal energy levels.
During periods of high-intensity training, you may need to increase your carb intake to support your body’s increased demands.
3. Not Eating Enough Protein
Protein is essential for muscle repair, recovery, and overall adaptation to training. Without enough protein, your body may struggle to recover after runs, leading to prolonged soreness and an increased risk of injury.
Over time, this can also affect your ability to build strength and endurance.
Ensure every meal includes a source of protein. Lean meats, fish, eggs, dairy, and plant-based options like tofu, tempeh, and legumes are excellent choices.
4. Skipping Pre-Run Snacks
Running on an empty stomach might seem convenient, but it often backfires.
Without adequate fuel, your body struggles to perform at its best, leaving workouts feeling harder and less effective.
A small, carb-rich snack before your run can provide the quick energy needed to power through your session.
Focus on easily digestible options like white toast with banana and honey, crumpets with jam, fruit juice and dried fruit.
If you’re not used to eating before a run, start with something small like half a banana and work your way up.
5. Skipping Fuel During Long Runs
For runs lasting longer than 60 minutes, your body requires additional energy to maintain performance. Skipping mid-run fueling can result in fatigue, slower paces, and even “hitting the wall.”
Your muscles rely on glycogen stores, but these deplete over time, especially during longer efforts.
Plan to consume 30–60 grams of carbohydrates per hour during long runs. This can come from energy gels, chews, sports drinks, or natural options like dates.
Practice your intra-run fueling during training to find what works best for your stomach and performance.
6. Neglecting Hydration
Dehydration is a silent performance killer. Losing even 2% of your body weight in fluids can lead to fatigue, cramps, dizziness, and slower reaction times.
Many runners underestimate how much fluid they lose during a workout, especially in hot or humid conditions.
Stay hydrated by drinking water consistently throughout the day.
During runs longer than 60 minutes or in hot weather, consider electrolyte drinks to replenish sodium and other minerals lost through sweat.
7. Ignoring Recovery Nutrition
What you eat after a run plays a crucial role in how effectively your body recovers. Skipping post-run meals or snacks can leave you feeling fatigued, slow muscle repair, and increase the risk of overtraining or injury.
Recovery nutrition becomes even more important after long or intense training sessions.
Your post-run meal should include a mix of protein and carbohydrates to replenish glycogen stores and support muscle repair.
If you don’t feel hungry right away – something that’s quite common after exercise – start with an easy-to-consume option like chocolate milk or a protein smoothie. Follow up with a balanced meal later to fully replenish your energy and aid in muscle repair.
8. Not Practicing Your Fueling Plan Before Race Day
One of the biggest mistakes runners make is trying new foods or products on race day.
Unfamiliar energy gels, sports drinks, or even breakfast choices can cause stomach discomfort and derail your performance.
Use training runs to test different fueling strategies and figure out what works best for you.
Stick to the tried-and-true on race day, from your pre-run meal to your mid-race fuel. Planning and practicing ahead will give you confidence and peace of mind.
9. Neglecting Nutrition on Rest Days
Rest days are essential for recovery, but they don’t mean your nutrition can take a backseat. Your body continues to repair and adapt to training, even when you’re not running.
Skimping on calories or nutrients during rest days can hinder this process and leave you underprepared for your next workout.
Use rest days to refuel and recharge with balanced meals. Focus on replenishing glycogen stores with carbohydrates and supporting muscle repair with protein. Incorporating a variety of colorful fruits and vegetables will also provide vital vitamins and minerals.
10. Overlooking Micronutrients
While macronutrients like carbs, protein, and fat often take center stage, micronutrients like iron, calcium, vitamin D, and magnesium are just as important.
Runners who neglect these nutrients may experience fatigue, weakened bones, or compromised immune function.
Include a variety of nutrient-dense foods in your diet, such as leafy greens, nuts, seeds, dairy or fortified alternatives, and lean proteins.
Iron-rich foods like red meat, lentils, and spinach are especially important for endurance athletes.
Final Thoughts
Avoiding these common nutrition mistakes can make a significant difference in how you feel and perform as a runner.
By staying hydrated, fueling appropriately, and prioritising recovery, you’ll be better equipped to meet your running goals in 2025.
If you’re unsure about your nutrition strategy, consider consulting a sports dietitian to fine-tune your approach for optimal results.
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