Running News Daily

Question: "You've been seeing clients for many years and you're an accomplished elite mountain athlete. What are three themes you see folks getting wrong in their approach to endurance nutrition?"

As a sports nutritionist who works with athletes on a daily basis, I can tell you that I've seen it all. And that should not be surprising - our world is flooded with (mis)information on a daily basis. Eat this! Don't eat that! This food is healthy! This food group is unhealthy! This diet is the key to performance! Take this supplement, promise it will make you run as fast as Killian!

Humans are faced with making over 200 decisions about food every day, and yet most of us can't even decide what to make for dinner tonight. Combing through the hefty amount of food information thrown in our faces everyday through social media, the news, athletes we admire, and our peers can be overwhelming and stressful, even for a trained nutritionist. 

As a general consumer of media and an athlete myself, I totally get it. Because of that, I have the utmost amount of empathy for my athletes who come to me feeling totally lost about what they should and shouldn't eat, and what they can do to improve their performance through nutrition. 

That's why I started taking close notes on some of the most common questions from my endurance athlete clients. Here are three of the most common nutrition issues I see: 

Issue #1: Not Eating Enough

The biggest issue I see is athletes not eating enough.  Training and life are huge stressors, and even though most of my athletes have really good intentions of eating enough, they are often unaware just how much they really do need to eat to account for these stressors. 

There are so many things that can complicate this, such as a change of appetite post-run, underfueling during runs, or just the sheer amount of hours spent on your feet, which can take away from time spent eating. It can be really hard to eat enough, so athletes need to devote as much time, effort, and attention into eating as they do to training, or to comparing the specific details of how the Hoka Speedgoat 5 is different from the Speedgoat 4. 

Chronic undereating, whether purposeful or accidental, can lead to a variety of hormonal changes that can negatively affect your immune system, put you at higher risk for injury, and negatively affect your performance. 

I've said it before, and I'll say it until the day I die - a real food diet full of nutrients and moderation, and one that brings us both physical and emotional satisfaction, is the secret to performance. 

I always tell my athletes that, when in doubt, eat more! It's rare that an athlete will eat too much, even if they really try. Double up your servings, add extra snacks, eat more food before, during, and after runs, always eat dessert, and keep fun foods around the house - these things can help an athlete reach their daily calorie intake. 

Personally, I'm a huge fan of adding avocado to anything and everything I can - tacos, toast, crackers, rice bowls, even smoothies. There's not an easier and more delicious way to boost calories, micronutrients, and healthy fats. Or my personal favorite:  "pint of ice cream a night" tradition, which is by far the most fun and tasty way to get an extra 1,000 calories!

Issue #2: Believing in a Silver Bullet. 

Just like you cannot outrun a bad diet, you cannot take a bunch of supplements to override poor food choices. I've seen athletes with a supplement list longer than my weekly grocery list. 

While it might seem like the easy route, it will not always replace the benefits that come from eating real, nutrient-dense foods. While there are some exceptions for athletes on restrictive diets, and those with health issues, it can be possible for a person to get all of the nutrients they need from a balanced, nutrient-rich diet. For example, vegans might increase their dietary iron intake by making chili, which combines iron-rich beans with tomatoes. The vitamin C found in tomatoes can boost iron absorption in these non-heme, iron-rich food sources.

Supplements like fancy green powders, mega doses of multivitamins, and meal replacement powders are attractive due to their ease, but they are often just a short-term solution with short term benefits. Nutrient-dense, real foods will be much better absorbed and tolerated since real foods contain an array of things like vitamins, minerals, fiber, and antioxidants. These work synergistically to provide your body with what it needs to function well and efficiently. 

More isn't always better, either.  When we take certain types of supplements, we run into the risk of toxicity, especially in terms of fat-soluble vitamins (A, D, E, and K) and iron. This can harm internal organs and lead to severe, long-term damage. 

If we take high levels of water-soluble vitamins (B vitamins and vitamin C), we're really just making some really expensive urine, as we pee out everything that our body doesn't need. Either way, we're probably just throwing money down the toilet (literally) or setting ourselves up for potential future health problems. We are much less likely to reach these toxic levels when we are able to consume these nutrients through food, and your body will utilize them a lot better.

Issue #3: Following a Specific Diet in Hopes to Achieve Better Performance.

You name it, I've seen it. I've seen athletes follow restrictive diets like keto, paleo, and gluten-free, even diets as outrageous as the grapefruit-and-bacon diet, in hopes that this "magical" diet will easily help them achieve their 50K PR with the snap of their fingers. 

Most often, an athlete has been influenced by a pro athlete following that same type of diet, or maybe someone in their run group has found success while following one of them. And while I'm sure that there are some individuals out there who have found success following a specific, restrictive diet, it is by no means the secret to unlocking your potential or improving your performance. 

Food plays many roles for us - physical, emotional, social - and its role on our physical and mental health is multifaceted. If we restrict foods (and therefore happiness!) with the hope of increasing our performance, our performance will undoubtedly suffer in the long term. If mental stress impacts our body the same way physical stress does on the cellular level, then stress related to restriction and dieting will negatively contribute to our overall health, affecting our performance and longevity in the sport. 

I've said it before, and I'll say it until the day I die - a real food diet full of nutrients and moderation, and one that brings us both physical and emotional satisfaction, is the secret to performance. 

Alex Borsuk Hasenohr, M.S., is sports nutritionist and professional trail runner for Dynafit. She is passionate about helping athletes reach their full potential through the use of practical nutrition, and she can be contacted through her website.

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.