Nutrition Mistakes That Increase Injury Risk in Runners

As a runner, you probably pay attention to your training, pace, and mileage—but nutrition is just as crucial for preventing injuries. Eating poorly or inconsistently can make your tissues more susceptible to stress, slow recovery, and even increase the risk of overuse injuries.

Here’s what to watch out for.

1. Not Eating Enough Calories

The Problem: Many runners, especially those trying to lose weight or maintain a low body fat percentage, inadvertently eat less than they burn.

The Consequences:

• Reduced energy for training

• Impaired recovery

• Increased risk of stress fractures and tendon injuries

Tip: Track your energy intake and ensure you are fuelling according to your weekly training load. Remember, under fuelling can be as damaging as overtraining.

2. Low Protein Intake

The Problem: Protein is essential for muscle repair and tendon health. Runners who rely too heavily on carbs and neglect protein may compromise recovery.

The Consequences:

• Slower muscle repair

• Weak connective tissues

• Higher likelihood of strains and overuse injuries

Tip: Aim for 1.2–1.6g of protein per kilogram of body weight per day, spread evenly across meals.

3. Neglecting Micronutrients

The Problem: Vitamins and minerals like calcium, vitamin D, magnesium, and iron are critical for bone and muscle health.

The Consequences:

• Weakened bones (higher fracture risk)

• Poor oxygen transport and fatigue

• Delayed healing

Tip: Include a variety of fruits, vegetables, lean proteins, dairy or fortified alternatives, and whole grains in your diet.

4. Inadequate Hydration

The Problem: Runners often underestimate fluid losses, particularly in hot conditions.

The Consequences:

• Dehydration can impair performance and recovery

• Increased risk of cramps, strains, and heat-related injuries

Tip: Sip water regularly throughout the day and use electrolyte drinks during longer runs or hot weather.

5. Poor Timing of Meals

The Problem: Eating too little before or after runs can limit energy availability and delay recovery.

The Consequences:

• Muscle breakdown

• Increased fatigue

• Greater susceptibility to injury

Tip: Consume a balanced meal 2–3 hours before running, or a light snack 30–60 minutes prior. Post-run, prioritise protein and carbohydrates to replenish glycogen and support repair.

6. Over-Reliance on Supplements

The Problem: Relying on supplements instead of whole foods can lead to nutrient imbalances.

The Consequences:

• May not meet all micronutrient needs

• Can create false security in training

Tip: Use supplements only to fill gaps, not as a replacement for real food.

Nutrition is a cornerstone of injury prevention for runners. Undereating, skipping protein, ignoring micronutrients, or failing to hydrate properly can all increase the risk of stress injuries, strains, and delayed recovery.

Fuelling your body appropriately—before, during, and after training—is just as important as the miles you log. Treat food as part of your training plan, and your body will thank you with stronger tissues and fewer injuries.