When it comes to exercise, there is a powerful link between how we nourish our bodies and how they perform, especially under pressure. While most runners are familiar with the physical demands of long-distance running, fewer are aware of how deeply those demands are tied to the choices they make at the table.

Research: University of South Australia

New research from the University of South Australia is shedding light on just how critical proper nutrition is – not only for performance and recovery – but for reducing the risk of injury through exercise. And the findings speak especially to female runners.

In a review of nearly 6,000 adult distance runners, the study found that those with lower energy and fat intake were significantly more likely to be injured. In particular, injured female runners were found to be consuming around 450 fewer calories and 20 grams less fat each day than their uninjured counterparts. That’s a striking difference. It speaks to what we intuitively understand, but often push those thoughts aside in pursuit of goals: the body cannot give what it doesn’t receive.

The research also identified a link between low fibre intake and an increased risk of bone stress injuries – this time in both male and female runners. While differences in protein, carbohydrate, calcium, and alcohol intake didn’t seem to factor into injury risk, energy, fat, and fibre stood out as crucial components.

Sports Dietitian: Erin Colebatch

Sports dietitian Erin Colebatch, one of the study’s authors, explains that distance running – though widely embraced as a healthful habit – comes with its share of risks. Around 50% of adult runners will experience running-related injuries. And under-fuelling, especially when the body is under stress, makes recovery harder and injuries more likely. It’s a quiet, ongoing erosion: the kind we might not see in the moment, but that builds over time – subtly undermining our strength and resilience.

Conclusion: Dr Alison Hill

Senior researcher Dr Alison Hill emphasises the importance of clinicians supporting runners, particularly women, in meeting their unique energy and fat needs. Without enough fuel, the body begins to draw on its own reserves – weakening bone, lean muscle, and eventually, spirit. The driving force behind what we do.

What’s striking about this study isn’t just the data – it’s the deeper truth. That our bodies are not machines to be pushed past their limits, but finely tuned instruments needing care, attention, and nourishment. That strength begins not in the sprint, but in the stillness before it, in the decisions we make each day to respect the body we're in. We need the right fuel to function and function well. So the question remains, not just for athletes, but for us all: are we giving our bodies what it truly needs? Or are we asking too much while offering too little? (Source: sciencedaily.com)