Don’t Go Running on Empty: You Might Get Hurt

Fuel Notes: Peak marathon season puts a lot of miles — and pressure — on your body. One under-appreciated piece of the injury puzzle: food. New research hints that eating enough (and the right mix) may matter more than we think, especially for women. 

The Study: Across nearly 6,000 runners, those who got hurt tended to eat less overall — about 450 fewer calories a day — and less fat (roughly 20 fewer grams). Lower fiber and lower fat were both tied to a higher risk of injury. Meanwhile, protein, carbs, calcium, and even alcohol didn’t show a clear link. 

The Takeaway: Fuel the work. If you’re logging big weeks, aim not just for “healthy”, but for enough — and definitely don’t skimp on fat or fiber. Both appear to play a role in keeping you on the road, not on the sidelines. 

Keep In Mind: Quality still counts. Favor foods with healthy fats and fiber over greasy, fried options: think avocado, nuts and seeds, Greek yogurt, eggs, salmon, olive oil, beans, whole grains, fruits and veggies.