When you’re preparing for a running event and training at a high level, nutrition becomes a massive part of the equation. It’s not enough to simply complete the mileage and hit the workouts — you need to give your body the fuel it needs to perform those sessions, recover afterwards and actually adapt to the training. Carbohydrates are especially important around harder sessions and long runs, while getting enough protein throughout the day helps with recovery and maintaining muscle. Consistently under-fuelling might help bring your weight down initially, but if it starts compromising the quality of your training, you can very quickly reach a point where it’s doing more harm than good.

At the same time, body composition does matter in distance running. We’re moving our body weight thousands of times over the course of a race, so becoming leaner and reducing unnecessary mass can improve running economy and potentially make a significant difference to performance. For a runner trying to maximise their potential, there’s nothing wrong with wanting to lean up and reach a body composition that allows them to run faster. The important part is how you get there. Losing weight gradually while maintaining strength, muscle, energy availability and training quality is very different from aggressively restricting calories just to see a lower number on the scales.

The sweet spot is finding the balance between being light enough to run efficiently and fuelled enough to train and race at your best. That means prioritising nutrition before, during and after the sessions that matter most, while being more strategic with your overall calorie intake during easier periods of the week. If getting leaner means you’re constantly tired, struggling to complete workouts, recovering poorly or losing strength, then the weight loss is probably working against your performance. Ultimately, the goal isn’t to become the lightest runner on the start line — it’s to arrive there lean, strong, healthy, properly fuelled and ready to run as fast as you possibly can.

Nutrition Coaching — $195 USD/month

Standalone nutrition coaching for runners who want nutrition-only support without a running plan. Month-to-month, no lock-in.

What’s included:

• Personalised nutrition advisory
• Fueling for training and race day
• Recovery and everyday eating guidance
• Unlimited questions
• Month-to-month, no lock-in

Want running coaching as well? Explore Run + Nutrition Coaching.

Questions? Contact matt@sweatelite.co or find us on Instagram.