While I typically run shorter distances now than I used to, running will always be one of my happy places.

In fact, before I got more into strength training, I logged a lot of miles running, cycling, and training for triathlons.

From my own experience over the years and with coaching other runners, I’ve learned there are a few mistakes runners commonly make with their nutrition.

Read on to learn how to fuel smarter and keep from making these mistakes too.

Did you know you use different energy systems depending on the type of run you do? Higher intensity runs like intervals and speedwork are fueled better by carbohydrates. Long, lower intensity runs use a mix of carbs and fats.

Similarly, your post-run recovery fuel should vary too. Aim for a carb to protein ratio of about 2:1 to 5:1, with more carbs the greater the length and intensity of the run.

Tailoring your nutrition this way can help you train harder, recover faster, and see better endurance progress.

Many runners I know want to get faster and lose some weight.

But did you know that the best way to eat to lose weight is not optimal for getting faster, and vice versa?

Unless you’ve got a lot of weight to lose and or you’re a new runner, you’ll see far better results periodizing your nutrition. That means pick a period between races to focus on losing the weight. Then, give yourself some time leading up to a big race to push training harder and start increasing food to better fuel for speed. 

The key is to increase in a smart, steady way so you can maintain your new weight. (This can take some experience, so let me know if you need help taking this approach.)

Ever finish a big run and feel like you just earned aaall the food? Then the next day you try to be extra good because you feel like you overdid it? Been there!

While it’s not necessarily a bad idea to eat more around harder workouts, it can be easy to overeat compared to the calories you actually burned and then undereat as you try to make up for it. This pattern can lead to negative behaviors like binging and restricting, and it’s also not the optimal way to fuel and recover.

In short, if you don’t know how much you should be eating, there’s a very good chance you’re leaving progress on the table. 

If you think you’re making any of these mistakes and want to understand how to eat to see better progress, you can reach out for a Nutrition Strategy Session here.

It’s a free call I offer to anyone feeling confused around what or how much to eat. During the session, I always ask you to walk me through your goals, lifestyle, and what your typical daily diet looks like. From there, I share what nutrition approach I think is best for you to start moving in the right direction. I love answering your questions and helping you troubleshoot, so follow the link or simply reply to this email to set one up!