Injuries are common among runners, with estimates suggesting that up to 80% of long-distance runners and 44% of short-distance runners will experience at least one injury during their careers. However, a recent study points out that diet may play a key role in injury prevention, with a focus on the amount of calories, fat, and fiber consumed. Researchers found that runners who consumed fewer calories, less fat, and less fiber were more likely to sustain injuries during their runs.

Why Nutrition Matters in Injury Prevention

A study published in the Journal of Science and Medicine in Sport reviewed data from over 6,000 distance runners and found that nutrition is an important factor in reducing injury risk. The study's lead author, Erin Colebatch, an accredited dietitian and master's candidate at the University of South Australia, emphasized the multifactorial nature of running injuries, which include both previous injuries and factors like inadequate nutrition.

Colebatch explained that proper nutrition should be considered an integral part of injury prevention for runners. A lack of certain nutrients can hinder muscle recovery and bone health, potentially leading to injuries. Nutrition, she said, could be the missing piece in helping runners avoid common strains and sprains.

Key Findings from the Study

In this new study, several key findings emerged, including:

  • Female Runners and Calorie Intake: Injured female runners consumed 449 fewer calories and 20 grams less fat daily than those who did not get injured. Low calorie and fat intake was linked to higher rates of general and bone-stress injuries among women.

  • Fiber Intake and Injury Risk: Injured runners had three fewer grams of fiber in their daily diets compared to those who remained injury-free. This suggests that fiber intake may play a role in reducing injury risk.

  • Other Nutrients: Interestingly, the study found no significant link between protein, alcohol, carbohydrates, or calcium consumption and the risk of injury.

These findings offer a new perspective on the importance of diet in injury prevention for runners. “By combining data from multiple studies, we are gaining better insights into how nutrition affects injury risk,” said Sarah Merrill, MD, medical director at the Scripps Ranch Family Medicine Clinic.

Why Insufficient Fat, Fiber, and Calories Increase Injury Risk

Merrill and Colebatch explained why inadequate fat, fiber, and calories might increase injury risk. Runners tend to have less muscle mass and body fat, which makes it harder for the body to recover when nutrition is insufficient. Without proper fuel, the body may begin taking nutrients from bones, leading to bone stress injuries.

Fat plays a vital role in absorbing essential vitamins that maintain bone and muscle health, supporting hormone production, and managing inflammation. A lack of fat can disrupt these functions, making the body more prone to injuries. Fiber also supports the gut microbiome, reducing inflammation and improving immune function, which helps prevent bone stress injuries.

Fueling Your Body to Stay Injury-Free

Diet is one of the factors contributing to running injuries, but it's still a critical consideration. Experts recommend fueling your body with enough calories and the right balance of nutrients to keep your body in peak condition.

  • Balanced Diet: Aim for meals that include a mix of calories, healthy fats, fiber-rich carbohydrates like fruits and whole grains, and enough protein to aid in recovery. Nutrient-dense meals will not only help your performance but also reduce your chances of getting injured.

  • Increased Mileage: For runners who plan to increase their distance, it’s important to adjust their diet accordingly. As training intensity rises, so does the need for additional fiber and healthy fats from sources like nuts, avocados, and seeds.

The American Sports and Performance Dietitians Association suggests that 50% to 65% of daily calories should come from carbohydrates, 20% to 35% from fat, and 10% to 20% from protein. Remember, every mile run burns approximately 100 calories, so adjust your food intake based on your training level.

Consulting a Healthcare Provider for a Personalized Plan

Nutrition plays a significant role not just in your performance but in your long-term health and well-being. Consulting a healthcare professional or dietitian can help you create a personalized nutrition plan that aligns with your running goals and activity level.

A medical professional can guide you on how to fuel your body properly, ensuring that your diet supports not just your performance, but your overall health, helping you avoid injuries and recover faster.