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. 

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.