Running News Daily

Adequate nutrition can be easier said than done. Here’s how to up your intake.

As you ramp up run training in prep for marathon season, you may assume your appetite will follow a similar upward trajectory. But that’s not always the case. 

On the contrary: Intense or prolonged exercise can actually suppress hunger, quashing your desire to eat, Jordan Hill, RD, a Colorado-based registered dietitian and certified specialist in sports dietetics with Top Nutrition Coaching, tells Runner’s World. 

Combine that with other factors—including lack of awareness about what and how much your body needs to sustain training, not having enough time to meal prep, and fear of weight gain—and it’s no surprise that many endurance runners are under-fueled.

Research confirms the struggle: A 2021 study of 207 cross-country runners, for example, found that 79.5 percent of female athletes and and 54 percent of male athletes were at risk of low energy availability (not intaking enough calories to support their workouts and daily needs). 

That’s a problem, since subpar nutrition can trigger a cascade of issues that negatively affect your workouts—and overall health. 

Here, with the help of two registered dietitians, we explain why eating enough calories is crucial to both your run performance and day-to-day functioning, telltale signs you’re underfueling, and easy ways to rev your appetite to help meet your caloric needs. 

Why Adequate Calorie Intake is So Crucial for Runners

Calories are synonymous with energy, Hill explains, so not getting enough calories means you’re not getting enough energy for your body. That deficit can influence pretty much every bodily function including your immune system and metabolism, heart, hormones, GI system, and even mental health, she explains.

More specifically, not getting enough calories can decrease your performance in workouts, lead to excessive fatigue, increased your risk for injury and illness, cause nutritional deficiencies, decrease muscle mass, trigger hormonal imbalances, and cause negative psychological effects, such as mood swings, difficulty concentrating, and increased stress levels, says Hill. In other words, when you don’t fuel enough your body and mind take a serious hit.

Additionally, if you continually eat less than your body needs, you risk suppressing your appetite overall, Amity Lui, MS, RD, a New York City-based sports dietitian who works with runners, tells Runner’s World. “Not eating enough will actually impact your body’s metabolic rate and cause your body to kick into survival mode,” she adds. This means your body will require less calories over time and will shut down certain functions to save energy while increasing storage of body fat, according to Lui. 

In some cases, underfueling can lead to relative energy deficiency in sport (RED-S) syndrome–essentially, a chronic state of low energy availability, Lui explains. Unfortunately, RED-S can cause long-lasting, negative effects, including decreased bone density, chronic fatigue, poor recovery, and diminished enjoyment of running since “you literally have no energy for it,” says Lui.

On the flip side, amping up calorie intake to meet your needs “will reap almost immediate benefits,” says Lui. These include increased energy, mood, cognition, and run performance, she says. You’ll also benefit from enhanced recovery, a strengthened immune system, improved body composition and cardiovascular health, elevated psychological well being, reduced risk for nutritional deficiencies, and improved hormonal balance, says Hill.

Signs of Underfueling

There are a number of signs you’re not eating enough to support your training, and tuning into them can help you rev up your nutrition habits before longer-term problems arise. “If athletes cue into how they’re feeling and what their body is doing, they can usually pick up on not eating enough before RED-S would become an issue,” says Hill. 

Common signs of underfueling, according to Lui and Hill, include:

Decreased energy levels and feelings of abnormal fatigue—think: needing long naps every day, going to bed earlier than usual, or saying no to plans because of fatigue

Decreased performance in workouts—this could include being unable to complete your workouts, or consistently not reaching your target paces

Psychological and emotional changes—examples: mood swings, slowed cognition, irritability, lack of concentration, and generally feeling unmotivated

Prolonged muscle soreness and slow recovery

Getting sick or injured more often

Unintentional weight loss or difficulty maintaining your current weight

Hormonal disruptions, including loss of menstrual cycle

Changes in sleep patterns

Always feeling cold

Hair loss

12 Ways to Increase Appetite

A big reason runners struggle to get in all the calories they need is they simply don’t feel hungry. 

Now, there are a “bunch of ways that our body tells us we’re hungry,” says Hill. You may not always hear your stomach growl, but could instead experience hunger in the form of a headache or fatigue. “It’s important for each person to figure out what’s their individual cue for hunger to help them be aware of that,” says Hill. 

With that in mind, here are 12 expert-backed ways to kickstart your appetite and thus up your chances of eating enough calories. 

1. Eat breakfast

A lot of Lui’s clients report having just coffee as their breakfast, and that’s a no-no. Skipping meals can lead to prolonged hunger, which can suppress your appetite in the long-term. “It’s almost like ignoring your body’s hunger cues,” Lui explains. “If you keep ignoring something, your body will no longer register it as a sign that you need food.” 

Additionally, forgoing the first meal of the day may make it more difficult to achieve your overall calorie totals for the day. Plus, dodging a.m. fuel is associated with nutrient deficiencies and poor diet quality, according to other research. 

Not sure what to chow on? Check out these on-the-go breakfast ideas for runners, plan your breakfast in advance with some meal prepping, or whip up one of these recipes to fuel your morning runs. 

2. Consume smaller, more frequent meals

Instead of cramming all your calories into three big meals—which can be daunting if you’re just not feeling hungry—opt for smaller, more frequent feeding sessions. There’s no perfect cadence, but as a general rule of thumb, aim to nosh every two to three hours, suggests Hill. “It doesn’t have to be full-on meals,” she warns. Nutrient-dense snacks can fit the bill, too (more on that below). 

3. Reach for easy-to-digest fuel post workout

The most common time Hill sees athletes struggle with low appetite is right after a training session, since, like we mentioned, prolonged or intense training can suppress hunger. But getting fuel in anyways—ideally within 30 minutes of a workout—is an important part of the recovery process and can, in many cases, help kickstart your appetite, says Hill. 

Postrun, she recommends reaching for refreshing, easily digestible snacks, like a fruit smoothie, because they’ll be easier to stomach—literally. Lui, for her part, is a big fan of recovery shakes that have a three-to-one ratio of carbs to protein for optimal refueling. 

4. Opt for energy-dense bites

If you’re really struggling to feel hungry, but know it’s time to intake calories, pick higher-calorie, higher-nutrient snacks to maximize the fuel you’re consuming, says Hill. So instead of having just a plate of crackers, have crackers with cheese and deli meat or nut butter, she says. Or in lieu of popcorn alone, combine popcorn with jerky or popcorn and nuts. Other options include Greek yogurt with granola, fruit, chia, or flax seeds; toast with nut butter; or hummus and veggies. The goal, says Hill, is to pair more than one macronutrient together. 

5. Stay hydrated

Dehydration can screw with your appetite, says Hill, so it’s important to stay on top of your intake. Hydration needs vary and depend on factors including how much you exercise and sweat, your overall health, and the heat, humidity, and elevation of your environment, per the Mayo Clinic. As a general rule of thumb, you’re probably adequately hydrated if you don’t feel thirsty and your pee is light yellow or colorless.

6. Consider liquid calories

When hunger just isn’t there, it’s often easier to drink versus chew your calories. That’s where things like smoothies, shakes, juices, and soups can be helpful. “It is less taxing to sip on something versus having to prepare, reheat the food, cook it, and then chew it,” says Lui. To make your sippable meals as nutritious as possible, consider adding nutrient-dense extras like nut butters and seeds, she says. 

7. Find foods you actually enjoy

This may sound like a no-brainer but finding foods you actually enjoy eating—and not focusing so much on what you feel like you should be eating—can help combat a suppressed appetite, says Lui. After all, you’re much more likely to want to nibble when it’s something you genuinely like versus something you feel obligated to choke down. 

8. Reduce fiber intake

High-fiber foods can help keep you ~regular~ but they also keep you feeling full for longer, which may not be desired when you’re struggling with appetite. Fiber-rich meals, like large salads, “can result in bloating and delay gastric emptying, both of which can make you feel less hungry,” explains Lui. So, instead of opting for a kale salad at lunch, consider a grain bowl with quinoa, farro, rice, or barely; in lieu of a whole baked potato at dinner, have a bowl of pasta. 

9. Keep mealtime exciting

Hill explains it this way: “If you’re eating the same thing over and over, you’re already going to be disinterested, and then you throw no appetite on top of that, and it’s really going to make you not want to eat.” 

Beat the mealtime blahs by trying new-to-you flavors and textures. Make a reservation at that just-opened restaurant in town. Or, explore food blogs, watch cooking shows, and follow social media accounts that offer diverse and innovative recipes, suggests Hill. 

10. Pack snacks

To help with eating consistently, carry non-perishable snacks with you—like granola bars or trail mix—so that you’ll have something to nosh on during those times when you’re commuting and transportation gets held up or you end up having to run an extra errand. “I like to call them emergency snacks, even though sometimes I eat them not in an emergency,” says Lui. 

11. Cook with oils

Don’t be afraid to cook with oils, says Lui. This will allow you to get more calories in without having to eat a higher volume of grub. Plus, the fats in the oil enhance the absorption of fat-soluble vitamins, including vitamins A, D, E, and K, Lui adds. So instead of boiling or steaming your veggies, for example, coat them in oil and grill, stir fry, air fry, or sauté them. 

12. Tap an expert for help

Because dietary needs and the factors affecting your appetite can be so individualized, it never hurts to consult a registered sports dietitian for personalized advice. They can help you figure out where you can incorporate more nutrient- and energy-dense meals and snacks into your day, says Lui, as well as determine how you can best fuel for your training goals. 

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.