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Intuitive eating has been found to be associated with a plethora of positive health benefits. Here's how to combine mind-based knowledge and body-based knowledge to make it work for you as a runner.

Intuitive Eating is trending right now. If you are unsure of what this way of eating is all about, it essentially encompasses getting back to how we innately learned to eat (connecting the mind and body) before there were any rules around our food and food choices. The founders, dietitians Evelyn Tribole and Elyse Resch, define intuitive eating as “a self-care eating framework, which integrates instinct, emotion, and rational thought.”

What Are the Benefits of Intuitive Eating?

While Intuitive Eating may seem like a recent concept, it has been around since 1995. And it is a model that has been validated by sufficient research. In fact, over 90 studies to date (this number is steadily increasing as people want to study it more) have been published on intuitive eating and its 10 principles. Much of this research links intuitive eating to positive benefits, such as greater life satisfaction, positive emotional functioning, greater body appreciation and satisfaction, and a greater motivation to exercise when focus is on enjoyment rather than guilt. Heath measures can improve, too, as research points to improved blood pressure, blood lipids and dietary intake.

Intuitive eating is also inversely associated with disordered eating traits and habits, something that has become relevant in the running community. A 2016 study funded by the National Collegiate Athletic Association Sport Science Institute found that intuitive eating practices among retired female athletes helped them to feel liberated in their eating, and for some, alleviated disordered eating practices they previously experienced.

In principle, intuitive eating challenges these rigid principles and all-or-nothing thinking. It is not a diet or food plan, and there is no counting calories, carbs, points or macros involved. Instead, intuitive eating takes away the rules that we see as “normal,” since we have been following them for so long. It is a journey of self-discovery, helping you learn to connect the needs of your body and mind and eat for pleasure and enjoyment (and health, too).

All of this may sound interesting and enticing, but how does it relate to you as a runner?

Intuitive eating and sports nutrition can absolutely work together if there is a fundamental understanding of the two. Here are some key points for understanding how the principles of intuitive eating can apply to running situations.

Feel What Hunger Feels Like

A large framework of intuitive eating is to learn to honor and acknowledge your hunger and fullness. While this may sound fundamental in theory, if you’ve been following subjective rules for long periods of times, hunger cues may be blunted or non-existent. Hunger can manifest in ways other than a growling stomach. For example, learning to link other symptoms, such as headaches, fatigue, lack of concentration, and thinking about food to hunger can be a powerful reminder to eat.

Runners and endurance athletes need to eat more than the regular population (including more carbohydrates and protein), so learning to tune in to these hunger signals from the body can be an important part of adequate fueling for training.

However, You May Also Need to Eat When You’re Not Hungry

Learning to tune in to your hunger and fullness are big parts of intuitive eating, but they aren’t the only parts. Only eating when you are hungry and stopping when you feel full can quickly turn into the hunger-fullness diet.

Intuitive eating acknowledges that there may be instances where we need to eat when we don’t feel hungry, such as after a hard workout or long run. It is quite normal for appetite to be blunted when adrenaline and hormones are high post workout, however, that is not an instance where “listening to our bodies” best serves us.

The window after a run or workout is important for recovery and muscle replenishment to fuel future workouts. This is the rational part of intuitive eating that requires us to override body knowledge, sometimes. In these instances, sipping on a smoothie or protein shake, or even eating something small, is better than nothing and may jumpstart appetite. Even if your body doesn’t “feel” hungry, your mind logically knows that you need to refuel after a workout to stay adequately nourished, keep energy stable, prevent blood sugar dips and keep glycogen replenished for future activity.

Respect Your Body

There is currently more awareness on topics of body image in athletes and how negative body image in the sport is tied to eating disorders and disordered eating. Rather than encouraging comparison or trying to fit into a “standard mold,” intuitive eating takes your genetics and body diversity into account.

We’re not all meant to look the same, and we won’t all be the same shape, height or weight. Just as there are inherent differences in a mastiff and a chihuahua, our body size and shape will vary too. Respect your body for what it can do for you. Can your strong legs enable a push in the final leg of a 5k? Can the extra fat in your midsection help store extra energy to keep you fueled for the longer parts of a marathon?

The important takeaway from this principle is that your worth is not tied to your size, and your size is not directly linked to performance.

Move to Feel the Difference

There is likely something about running that has drawn us into the repetitive motion of the sport – whether it’s exploring new forms of nature on foot, clearing the mind, or the soothing sound of sneakers hitting the pavement. Whatever it is, being clear on your reasons for running can be a grounding exercise in and of itself.

Focus on how it feels to run long or hard, rather than how many calories you’re burning or what foods you get to eat upon finishing.

How do you feel after a run – Energized? Strong? Empowered? Being clear on the benefits outside of size and weight can make running feel more attainable and enjoyable.

Gentle Nutrition (Self Care)

Gentle nutrition is saved for the last principle of intuitive eating because it is important to have the foundation of body-mind knowledge before applying this principle of incorporating nutrition knowledge.

Adequately fueling your body is an act of self-care. Eating foods you like and enjoy is also an act of self-care. There can be a flexible balance between giving yourself permission to enjoy the foods you like and eating nutrient-dense foods to support your training, as well as eating the right foods in and around your training.

For example, while you may really enjoy donuts, you know that they generally leave you feeling sluggish and hungry 30 minutes later. This is a good piece of cerebral knowledge to have. While you don’t have to give donuts up completely, you can use rational thinking drawing on previous experiences to substitute them with a higher-protein option to keep you fuller for longer or pair a donut with Greek yogurt for more satiety.

You could also choose to eat the donut after your workout, rather than before, to limit feeling sluggish or uncomfortable on your run. Neither of these instances view the donut as “bad” or feel the need to restrict it. Instead, acknowledge that the donut is just a food (food is inherently neutral, not good or bad) and can still fit into your lifestyle.

The Bottom Line

In short, intuitive eating is absolutely possible for anyone and everyone, including runners and athletes. Since it combines and connects body and mind knowledge, understanding the basic components of sports nutrition can help guide some of your innate signals to lead to a non-stressful and enjoyable experience with food.

Attempting to incorporate these principles on your own can be challenging and intimidating, but there are several Registered Dietitians who specialize in this work to help you improve your relationship with food, and performance! Another great resource for the intersection of sports nutrition and intuitive eating is The Runner’s Guide to Intuitive Eating.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.