The Long Run Fueling Mistake Many Female Runners Make
For the last two weeks I’ve been covering the two biggest nutrition mistakes female runners make — under-fueling during the day and over-focusing on protein because everything is labeled “high protein” these days.
Today is the one that I think hits closest to home for most runners, including me.
You take one gel on your long run to save calories for the guacamole and chips at the party later — but you end up eating the chips, queso, three glasses of wine, three pieces of pizza, a little salad, and a chocolate chip cookie.
And you tell yourself: “I earned it. I ran 12 miles today.”
What Really Happens When You Underfuel a Long Run
Here’s what’s actually happening.
After your long run, your body is depleted and inflamed (ever notice you look a little puffier afterward!?).
Why Proper Recovery Nutrition Matters
When you make food choices that reverse inflammation instead of creating more of it (like we talked about last week) — you don’t feel run down all day, you feel more energized on Monday morning, you can push harder in your speed workouts, and ultimately you get faster and feel better.
Why Underfueling Can Lead to Overeating Later
And when you DO go to the party, you aren’t starving – so you can enjoy the chips and guac and stop when you’re full, instead of going overboard & having to unbutton your pants on the drive home.
Eat to Run, Don’t Run to Eat
This mindset shift changes everything: eat to run, don’t run to eat.
A Real Example: How Kim Changed Her Fueling Mindset
Kim is a menopausal triathlete who was training for a half Ironman and had fallen into the “calories in, calories out” mindset that worked when she was younger. She loved soda and salty snacks and refueled after long days on her bike with anything she wanted.
The Results of Fueling Like an Athlete
She shifted her mindset to fueling like an athlete— and though she still enjoys soda and candy occasionally (we call them Smiles in Run Fuel and they’re part of the plan), her cravings went down and she lost 7 pounds while training. “Clothes fitting great. Less weight to lug around when I run. Paces have been getting faster.”
My Personal Experience With This Running Nutrition Mistake
I know this because I lived it too.
Despite knowing better as a nutrition and run coach — I made all these same mistakes I’ve described while training for my first 50K for my 40th birthday.
Why I Refused to Accept Weight Gain as Part of Aging
I’ll never forget walking into the Anthropologie dressing room to get an outfit for my party and leaving empty handed nearly in tears because nothing fit. My fear was that it was because I was turning 40 — that I used to “get away” with not meal planning or celebrating a long run with pizza and beer.
How Changing My Fueling Strategy Changed Everything
But I refused to believe I couldn’t get into the best shape of my life at 40. After following my Run Fuel method, I lost all 12 pounds I’d gained. I went back to that same dressing room & left with new jeans 2 sizes smaller. I qualified for Boston that year — and at 42, I’m in the best shape of my life.
Why You Don’t Have to Choose Between Running and Weight Loss
I want you to know this is possible for you too.
Run Fuel is my weight loss meets performance nutrition program for busy working women with a family who, yes, are getting older, but absolutely refuse to believe they don’t have their fittest years ahead of them.
A Sustainable Nutrition Plan for Female Runners
You won’t be overwhelmed trying to make every change overnight. There’s no 3-hour meal prep. I don’t tell you exactly what to eat — because if you and your family don’t like it, you’re not going to keep it up. And yes, you can still eat pizza once a week and lose weight.
You don’t have to choose between running the miles you love and feeling good in your body.
I’m going to show you how to do both.
— Nicole
Happy running,
Nicole Dobransky
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