Intuitive eating for runners: how I help my clients blend intuition and performance

One thing I don’t write much about is the work I do with runners and endurance athletes. But I’d like to change that! It’s an area I have a special and personal interest in as a runner myself. With all of the nutrition rules and guidelines out there about how to fuel for performance the spirit of intuitive eating is easily lost. Today I’m discussing how I support intuitive eating for runners.

Intuitive eating refresh

I’ve got a whole comprehensive guide to what intuitive eating is, so I’m not going to spend too much time here. But in a nutshell, intuitive eating is an approach to eating that relies on listening to your body, allowing permission to include all types of food, and using elements of nutrition as it makes sense for you. If it sounds a little nebulous, that’s because it is – and I love it. There is a lot of room for nuance and individual interpretation. Just like running!

Understanding Your Values

Before discussing nutrition for running, I always have some discussion around goals, values, and motivations. What do you like about running? How does food fit in for you? What motivates you to get out the door? It doesn’t have to be a deep, enduring love for the sport or really that complex at all; I just like to understand how I (and nutrition) can support your goals! 

Once we’ve clarified your goals, we can begin layering in nutrition strategies that support them, starting with gentle nutrition.

Gentle Nutrition for Runners: Why It’s Key to Performance

In traditional intuitive eating counseling, gentle nutrition is the final principle. The reason for this is that you don’t want nutrition to override your own internal body cues. I find this to be generally helpful, but when it comes to nutrition for runners I find that some early, gentle nutrition can actually help you tune into your body more effectively. 

Picture this: It’s mid-June. you’re halfway into your long run. You have a gel you remembered to pack, but you feel nauseated and can’t imagine eating it. Meanwhile, your left calf is cramping up. Fluid is sloshing around in your stomach. You’re exhausted and ready to call it quits. You can try again tomorrow. 

Honestly, no one would want to eat or drink in this scenario. All I’d want to do is crawl to the side of the road and lay down. Listening to our body might provide immediate relief, but we can use some gentle nutrition principles to avoid this situation altogether and promote longevity in running. 

For example, nausea and cramping can be a side of dehydration, and the sloshing in the stomach suggests it is likely a lack of sodium and not necessarily fluid. Addressing this in the future may allow you to feel better during your run and therefore be able to recognize these signs and symptoms for what they truly are. Intuitive eating means listening to your body and being able to interpret what it is telling you. This isn’t possible without some gentle nutrition and education. 

How Diet Culture Impacts Runners and Fueling Habits

Runners are often associated with a look. I’ve had many clients come to me with body image struggles because they don’t look like a runner. While there may be some truth to certain body types being better suited for one sport over another (i.e. distance runner versus a linebacker), there is a lot of body diversity in even competitive recreational running. I saw runners of all different body shapes and sizes competing in the Boston marathon this past year – arguably the most competitive race for a recreational runner to qualify for. 

Generally speaking, we tend to see speed increases when a runner weighs less. HOWEVER, this speed is often temporary and comes with it an increased risk of injury and cascade of events characterized by relative energy deficiency in sport (RED-S). It may provide a temporary boost for some people, but it comes at the expense of your longevity in the sport. A well-trained and well-fueled runner always trumps a dieting runner. 

This is why I like to start with understanding your values and goals – most of my clients genuinely enjoy the sport of running, and want to perform well! And they want to do it for as long as they can. If this is the goal, fueling takes priority. 

Learn what well-fueled feels like to be an intuitive eater

Sometimes intuitive eating means eating even if you aren’t hungry. This might show up as eating something before a run even if you don’t feel up to it, and downing a protein shake afterward even if you’re a little queasy (granted, hopefully we can figure out why you’re finishing queasy in the first place.) For some people, increasing mileage results in increased appetite, and for others, it can suppress hunger. We often have to rely on signs other than hunger and fullness to determine whether you are fueling adequately. 

Signs of adequate fueling

• Feeling satisfied between meals
• Infrequent injury (assuming training load and intensity is appropriate)
• Recovering well between runs
• Good energy levels
• Able to function after long runs
• Performance improvements
• Hitting target paces for the most part
• Good sleep quality
• Stable mood and mental clarity
• Enjoyment on the run
• Regular menstrual cycle if applicable (only reliable if you are not on hormonal birth control)

Learning what well fueled feels like for you may take experimentation and of course – some gentle nutrition education!

Supporting runners looks like meeting them where they are at, while honoring their physical health as well as their relationship with food and body. My goal is always to help you feel stronger, more resilient, and more connected – not just to your sport, but to yourself.

If this approach resonates with you, I’d love to work together! 

Ready to explore intuitive eating for runners? Book an appointment today and start fueling for performance—without the food guilt.