When it Comes to Fuelling, Less is Not More

Rather than counting calories in the mistaken belief that lighter always equals faster, endurance athletes should treat food as fuel

ndurance running is a demanding sport requiring, at times, near-constant fuelling and refuelling. Athletes need to eat significantly more during intense training periods, and this may be at odds with their desire to reach their perceived ideal body composition. The desire to perform well is not limited to competitive athletes, and counting calories in the misguided belief that a lighter body always means faster race times is not limited to female athletes. While some runners’ performance may occasionally improve with weight loss, most will perform better by maintaining a healthy weight. There is no one-size-fits-all approach when it comes to weight and body composition.

Runners who want to (or have been advised to) lose a significant amount of weight should consult a sport dietitian,

Esport medicine doctor and mental health professional to ensure they’re supported in doing so safely in conjunction with their run training. A sport dietitian can do body composition tracking using safe, evidencebased protocols to periodize any desired changes in body composition over several months.

There are a couple of acronyms used by nutrition and exercise scientists to describe the common traps so many runners fall into: lea (low energy availability) denotes a state in which runners aren’t eating enough calories to fuel their training and maintain regular metabolic function and overall health. Acute and chronic periods of lea inevitably lead to another, more serious condition denoted by the acronym red-s (relative energy deficiency in sport), which is characterized mainly by fatigue, bone stress injuries and illness.

All of these may result in prolonged time away from the sport they love. Runners should keep in mind that consistent training is key to improved running performance. If they’re frequently injured, calorie intake should be at the top of the list of considerations. We don’t get faster if we can’t run!

Other possible signs and symptoms of red-s may include reduced training capacity, delayed or prolonged recovery times, mood changes, reduced libido and, in female athletes, disruption or loss of menstrual periods. Women need to know that losing their period during intense training is neither necessary nor normal. And men are not immune from the temptation to cut calories to achieve a leaner physique and faster results, with similar potential consequences – reduced performance, poor recovery and the potential for repeated stress fractures.

If you’re working with a coach or trainer, they should develop training plans and strength exercises that support your overall health and performance, working within their scope of practice. They should not focus on weight, for the reasons outlined above.

Remember: consistency in training is key – what the scale says is not.

Rachel Hannah is a five-time Canadian champion, a Canadian Marathon Championships silver medallist and a Pan Am Games bronze medallist in the marathon. She is also a full-time registered dietitian at the University of Guelph’s Health and Performance Centre.

o fancy equipment or heavy weights are necessary for a good strengthening routine, but a suspension trainer system (like the very popular trx) is a great tool. This workout targets the major running muscles (quads, hamstrings and glutes), core and pelvic stabilizers – and your posture and running performance will benefit accordingly.

The workout is composed of three pairs of exercises. Take a brief moment of rest between exercises in the same pair and take 60 seconds’ rest between sets in each pair. Take two minutes’ rest before the next pair.

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