THE IMPACT OF DIET ON INJURIES IN FEMALE RUNNERS

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THE IMPACT OF DIET ON INJURIES IN FEMALE RUNNERS





Staying injury-free as a runner might depend more on your diet than your footwear.

A study from the University of South Australia has identified a clear connection between what runners eat and their risk of injury. Researchers looked at data from nearly 6,000 distance runners and discovered that not getting enough to eat could put female runners, in particular, at higher risk for injuries.

One of the main findings was that female runners who experienced injuries consumed about 450 fewer calories per day than those who remained injury-free. That's roughly the same as skipping a meal, like a typical post-run serving of chicken, rice, and vegetables. Injured runners also ate about 20 grams less fat daily, close to the amount in one avocado. The researchers also found that men and women who consumed three grams less fiber daily faced a greater chance of developing bone stress injuries.

Erin Colebatch, the sports dietitian who led the study, notes that "half of all adult runners end up with running-related injuries." While it's well-known that nutrition affects performance, these findings highlight how essential proper fueling is to maintaining health and avoiding injury.

The research also dispels some common beliefs. Protein, carbohydrates, alcohol, and even calcium intake didn't significantly affect injury risk. Instead, the most critical factor was how much energy runners took in overall, considerably affecting female athletes.

Dr. Alison Hill, a senior researcher on the project, says, "When runners don't eat enough, the body has to make tough choices." Over time, this can weaken bones, reduce muscle mass, and cause lingering fatigue. Trying to run without enough fuel is like driving a car on empty – eventually, something will give out."

These findings are especially relevant for female runners, who may unintentionally eat too little, sometimes due to pressure around body image or weight. Restrictive eating can work against their athletic goals and increase the risk of injury.

The lesson is clear: Runners logging significant mileage must match their energy output with sufficient food intake. This isn't about eating for indulgence, but providing the body with the resources to perform and recover. Women's macronutrient and fat needs are critical for performance and injury prevention.

Though the study focused on distance runners, the results have broader implications for anyone involved in endurance sports. Proper nutrition should be seen as a way to fuel performance and a core strategy for avoiding injuries.

As further research explores the relationship between diet and injury across different sports and levels, one thing stands out: a runner's strength and resilience start with what's on their plate.

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