5 Worst Diet Mistakes That Will Ruin Your Running

Proper nutrition is important for all runners, but even more so for runners over 40. The runner's diet tips in this video will help you to eat a healthy diet in a way that will support your running. Getting the right balance between carbohydrates, protein, fats, hydration and micronutrients is challenging, so I've tried to make it easier to do by following these 5 tips.
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TIMESTAMPS
00:00 - Intro - Nutrition for Runners
00:21 - Most Runners Are Deficient in This
02:10 - Are You Drinking Enough?
03:34 - How Does Your Ratio Look?
05:15 - You Have to Get Enough of These
06:55 - Make Sure You Eat for The Energy Your Training Needs
08:26 - Quick Question
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🔴 SUBSCRIBE & RUN STRONGER: kzbin.info_...
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INSTAGRAM: / jamesmgdunne
Music by Epidemic Sound: www.epidemicsound.com
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
#Running #JamesDunne #Fitness

[@beachlife08]

Thank you for this. Can you talk about women runners. Thank you again.

[@JamesDunne]

I hear you. Most of the upcoming videos have a better balance. KZbin data tells me that most of the channel's audience (83%) is male, so I had been producing content accordingly.

[@dresden_slowjog]

Great idea! I'd second that (44 yo male). I greatly enjoy runner vlogs from all walks. Female or male, fit or fat, young or old. In fact I was pleased when finally(!) female running vlog suggestions popped up like Tess on the run or Laura Try etc. PS: I eat to run (and to keep my weight).

[@beachlife08]

I understand. Thank you.

[@beachlife08]

@Conrad Zurbuchen I just started running I had a gastric sleeve on January 10th so my calories are limited due to stomach size but I have fallen in love with running and could use all the help on making sure I am burning fat and NOT MUSCLE. It scares me a bit because I have not eaten very many carbs since Aug last year due to type 2 diabetes. That is now gone because I have lost 75 lbs. Anyway, due to surgery and history and my new passion for exercise and running, I just want to eat well and keep getting healthier. Also type 2 is gone. I wish understood micronutrients more.

[@lmack6596]

Hi Donna, I love James Dunne's vids (and my friend met him in real life and said he was lovely!) but I agree - an awful lot of fitness content on KZbin is aimed at men and/or based on research carried out by men. You might find Stacey Sim's videos/research helpful. She researches and talks about how female hormones fluctuate throughout the menstrual cycle - and suggests ways to eat and train to get the best out of ourselves at different times of the month, and in different phases of our lives.

[@colincoleman1907]

This is a video I have been waiting for. Thank you James. Fuelling is something I have struggled to get to grips with. But your explanations have really helped my understanding. As to which camp I'm in, I think I am in a third group. Because I think I fall between the two. My diet is not much different from what I was eating before I started running in 2019. I've always tried to have a fairly healthy balanced diet, but I also love (usually in moderation) things that might be considered to be not so healthy. I was a runner at school, but didn't run again until I was 61. That was to support my non running daughter, run the postponed 2020 London Landmarks HM. Since then, I've just fallen back in love with running and improved my HM time from around 2hrs 54 in 2019 to just under 2hrs 25 in March this year. Not fast but going in the right direction.

[@50Something]

That's fantastic!

[@lmack6596]

Great advice (as always!), thanks James. I'm certainly noticing a positive difference since I've been increasing my protein intake.

[@sieffy91]

When I'm training for a race I eat to run. When I'm not training for a race I run to eat 😅

[@dilipkumarnagaraj]

Lovely video James 👌 appreciate your work 👍 applied MAF after watching your video 8 months back now seeing improvements 🙏

[@steve7882]

thanks for another great video, run to eat- after 40 years of running and still doing 50 to 60 miles per week, which is great for my mental health, even with some super shoes and a healthy diet I wouldn’t get near my pbs set in the late 80s and early 90s, but I love to run and it’s such a great feeling that hopefully I can keep it up for many more years

[@JoeBlackwell]

I'm approaching a 100 day run streak and I've definitely been in the 'run to eat' camp lately. I've made some great progress in those 3 months but I know I can do better if I pay more attention to the advice in this video

[@JJ01010J]

I eat to live, run and be happy :). I started using myfitness pal to track my macronutrients. I connected my Garmin to incorporate running into my daily requirements. I’m a pescatarian and what I realized was I have to be so mindful of eating enough protein. And since I’m training for another full marathon after a long period of casual running, I need to eat more throughout the day than I was which felt counterintuitive. Your content continues to be valuable and always appreciated!

[@bev9708]

Great video, thanks so much James!! Oh I'm eat to run for sure... just did my 3rd marathon in Paris last weekend, another PB 😃, and am now looking forward to a first trail marathon and maybe a 50k ultra in my future🤞🏻!! At 60yo I affirm the hydration issue... I feel like I'm always thirsty no matter how much water I drink, so will be careful to add more water rich foods to my diet. As a vegetarian for 40 years now, I see that perhaps it would help to make more of an effort to get some more protein in as well!! How's your marathon training coming along James???

[@RenatoBrazioli]

Very interesting, and straight to the point! Currently I'm in the "run to eat" phase, since I need to lose weight, as a general concern for my health and age. I've been in the "eat to run" phase a few years ago, when I was practicing with much more consistence. I think both phase can present themselves to an individual, it's important to actively recognize and drive them

[@FlatToRentUK]

Regarding the run to eat or eat to run it's honestly a bit of both. Being fit and lean from exercise gives me scope for the odd blowout. Went to a milkshake and pancake place in Norwich yesterday and ordered white chocolate pancakes with a milkshake inside an Easter egg. Foolishly thought the kids would finish their Kinder ice cream sundaes but nope, ended up eating two of them as well. Probably comfortably over 3000 calories. But the rest of the time when not stuffing my face with ice cream and pancakes I do pretty well. Have stopped drinking, drink plenty of water, I get a decent amount of protein and fibre, and my main snacks now are nuts and dried fruit. So it's going alright as long as I can avoid the pancake place.

[@kennethjohnston6065]

Loved this video! Watched it with my kids, who thought it was great. I am more a "run to eat" person, although when I have a specific goal, I shift to "eat to run". Always grateful for your advice and videos. They have transformed my running.

[@FlatToRentUK]

I've started making a chocolate protein milkshake with flaxseed and chia seeds to use as the milk in my cereal. I have wholewheat hoops which have a decent level of fibre as that's really important too. There's fibre in the flax as well. Gets a good dose of both around mid morning ready for lunchtime exercise.

[@robnoper13]

Hi James...eat to run! Getting ready for Manchester Marathon this month.

[@peterpmd]

Thank you James for great content. Run to eat.

[@zz3410]

Definitely eat to run. Once I added additional protein into my daily diet above the recommended amount, the frequency of foam rolling and stretching went down significantly as my body was nowhere as sore and stiff as it used to be. I also strength train 4-5x/week but do it later in the day to allow 8 plus hours between running and lifting.

[@mardidunbar5014]

Im a mixture of both eat to run and run to eat. I’m also an older runner and whole food plant based. I’m really healthy and seem to get all the protein, macro and micro nutrients I need. I’ve followed this diet for about 6 years but less processed foods lately and I’m feeling much lighter and more energetic. It makes running a pleasure. ❤ Your videos James

[@gruntardo7519]

Eat to run. I am challenged as I'm diabetic and tend to reduce insulin prerun and avoid carbs. The only fueling I can really utilise is protein (eggs typically) would love to know if there are any other type 1 diabetics out there and how they balance fuel and insulin. I'm currently only doing 5k and 10k runs.

[@catarinafreitas1176]

Thank you so much for the video. I need to improve my diet. I am not careful about it..

[@kellym3367]

I eat to run. I lost 90 pounds over 15 years ago and have been very mindful of what I eat. Menopause through me for a loop and I had to adjust my food intake. I still eat to run thought. Thanks for the video

[@user-ud1ed1od9j]

Eat to run - More so after watching this. Great stuff.

[@jobanski]

Eat to run. I’m still slow to nutrition math, but trying to get a “balanced” base (hydration, sleep, etc.) for future running goals.

[@ellhaynes]

Really love the style of your videos, can see it takes efforts to pull together, thanks for what you’re doing. I’m both really, probably more focused on nutrition as events approach, but also allow myself to not be too stressed during the off season 👍🏃🏾‍♀️🏃🏾‍♂️🏃🏿‍♀️🏃🏿‍♂️🏃‍♀️🏃🏻‍♀️

[@clarehazell2097]

I’ve alway run to eat, but my performance has improved so much I am winning trophies in my age group (v50F). This is starting to change my focus to eat to run as I am really enjoying being competitive. That said it’s challenging me mentally to do this as I’m so conditioned to restriction. I’m finding I’m injured more frequently now and also get a bit confused regarding all the different sports drinks,their composition and when to take which sort! So a video on this would be helpful imo

[@piaruns7928]

May I suggest the book "the endurance diet" by Matt Fitzgerald? I just adopted this way of eating and after 5years of low carb (and no carb) it is life changing! My running has improved a lot (I run ultramarathon, but just for fun, not competitive). Good luck to you 🍀

[@tomswailes2546]

mainly eat to run but as a bi-product of diet to control cholesterol otherwise my Dr would like to put me on statins (I'm 63) , having said that 20 miles running a week plus other exercise does allow a bit of leeway and the diet is less strict than it would be otherwise. Very helpful advice on nutrition in this video, thanks James.

[@OPAgusta]

never ever consume statins!

[@justinnevins107]

I am "Eat to Run," definitely. I do every single one of the things mentioned, including using my fitness pal to guide calories. 56 year old marathoner closing in on BQ time. I am super obsessed with my diet and training. Balanced diet, no junk, no alcohol, balanced macros (60/20/20) every day measured to the gram. Balanced micros, balanced calorie intake (according to My Fitness Pal and Garmin). Run 60-70 miles a week. But I think something is wrong, maybe my metabolism is estimated by Garmin and MFP is off as I'm breaking PRs left and right on shorter runs or speedwork, LT runs, etc, but I'm bonking or fading on runs over 7 or 8 miles (bonked after 13 on yesterday's 20 mile long run and I suplemented with gels and carb loaded with an extra 500 calories each day of the week. AND I STILL am losing about a pound a week!) Maybe there are too many carbs, and my body is compensating with insulin? I don't know, I watch and measure everything I eat VERY carefully, so I'm not sure what is going wrong. Also, I'm a bit unusual as I'm 56 and have a maximum heart rate of 197 resting of 42 and VO2max of around 50. So maybe estimated metabolism is too low, and I need MORE calories than Garmin and MFP are suggesting.

[@johannacarlson9864]

I used to be somewhere between run to eat or just run without caring about my diet, which I usually got away with in my twenties. Now, after 40, I have made a concious choice to eat to run. This has made a huge differens in my performance and recovery. Wish I had this knowlage when I was younger.

[@teloriun1974]

Currently...eat to run. I do, however, intend to make some minor changes in my diet during the course of the year as I've set myself some target goals for the 3rd quarter.

[@Kentageon]

Both. I run to maximize my overall level of health, but am acutely aware that it allows me to eat more than I would if I were sedentary.

[@peteskinner7709]

I eat to run. I’ve recently started running again after a 13 year hiatus from the sport and even though I’m in my 40’s now I would like to have a go at beating some of the times I ran in my mid to late twenties particularly my 17:30 5k pb and my 37:22 10k pb

[@lisawise3048]

Def eat to run. Would love to see some tips for over 60!

[@peterhabel]

Eat to run... but in general, being healthy is the goal, and being able to continue to run is important to me, so actually, it's a bit more complicated 😊

[@ablewingss]

I enjoy eating and I enjoy running. Nice harmony there, but I do notice as soon as I start gaining weight as I run a lot of fells and the down hill segments kill me if I gain more than a couple of Kg

[@LaUltimaBodega]

A bit of both!

[@dresden_slowjog]

My very first try ever of fasting, 8 hours in and this video pops up. Thumbs up but oh the agony 😂.

[@brianlewis8457]

Run to eat - though would prefer to have the will power to change to eat to run.

[@domcarr1973]

I'd like to say eat to run, but sometimes it slips. I don't run so I can eat whatever I want, because I'd have to run a hell of a lot. Limiting alcohol is a good one, not really mentioned. Also, 3 to 4 litres of water is a massive amount of water. Recently upped my water intake by a litre probably having 2 litres if you count that and 2 or 3 brews. I have a 500ml high sweat hydration tablet in water (precision hydration) after a long run or speed session. Just turned 50.

[@karinaniskanen1386]

Eat to run. But I did not realize the importance of nutrition until recently. I never counted my calories or my macros until I saw an article on relative energy deficiency among female endurance athletes. Then I did a week of counting and realized that I had a too low calorie intake and was a bit off with my macros. I thought I was fine since my weight was stable, but it is not that easy...

[@maxnavsa4470]

I need to to start taking more protein as I'm 48. I'm looking into protein shakes but can't work out which is the best one as there's so many different variants. If anyone can recommend any that would be great.

[@FlatToRentUK]

Forgive a little science - we take protein powder for the Branch Chain Amino Acids, the three most important of which are leucine, isoleucine and valine. Whey protein is considered the highest quality and from a discussion on the HubermanLab podcast with Layne Norton (nutrionist) he suggested leucine is the most important. Whey protein is 25% BCAAs and 10% leucine. Pea protein is 20% BCAAs and 8% leucine. But there's an effective range, you can just take a bit more of the pea to achieve that. Taking extra will have little effect. I bought a load of pea protein because I thought it would be an easy way to reduce my dairy consumption. But it's up to you. I make a protein shake each morning with flaxseed and chia seeds and use it as the milk in my cereal. It means I never forget and makes my cereal even more chocolatey.

[@reneegale9167]

Everything healthy I do is so that I can be a better, healthier runner - so I'm eat to run, sleep to run, rest/recover to run, strenght training to run, etc. etc.

[@dannyhicking]

Once upon a time I would have said run to eat, but I recently had to have an extended period away from running and discovered I eat to run. Even though I was still active with other sports, my food intake went down dramatically during

[@vincent_dumont]

neither. I eat healthy to be healthy. I run to be healthy. Of course I eat more to be able to run.

[@guymonty]

I'd say eat to run. Though one thing I find difficult is the way my appetite seems insatiable after my long run. I'm careful to fuel before, during and after but it can still be way out of wack compared to the rest of week. So, on my long run days I suppose I run to eat!

[@Markandelliep]

Eat to train generally. But sometimes add in an extra run when I’ve overeaten!

[@memnoch1974]

Eat to run. I adopted a Mediterranean meal lifestyle to help shed 100 lbs of fat, but I do need to increase my carb intake by another 50% in order to run further. But right now I have been struggling with a shin splint that I cannot shake off.

[@feetindagrass]

I've made major changes to my diet since I started run 1.5 years ago. So I guess eat to run, though I'm not sure if it counts.

[@regismartin5199]

Run to eat but working on it

[@tatjanakueth5278]

I really like your videos and probably at the moment fall in between categories, I want to eat to run, but mostly run to eat. (10K race today had loads of protein, fruits and veggies and then ate a whole slab of chocolate) Question though: I cannot help but notice that all your examples are purely male. Is there anything women might have to look out for especially after 40 ?

[@JamesDunne]

Thanks! Please see my reply to the pinned comment with regard to the male heavy nature of my recent videos. In terms of considerations for women 40+, the thing I'd add is to make sure you're get enough calcium, vitamin D, and protein, to support bone health and help to reduce risk of osteoporosis.

[@teddustman6974]

Run to eat (and drink) - maybe this video will help me change!

[@jessenoel9540]

Eating to run!

[@anitamaes5031]

I don't eat to run and I don't run to eat. But I do think it is a nice bonus that I can eat more in the 24 hours after a run without gaining weigth. I'm an ultramarathoner. Found your link in my e-mail.

[@peterjackson8244]

At 73 I run for fun and fitness which means I eat in moderation and eat foods I enjoy.....my wife tends to ensure they are healthy foods. Both 'run to eat' and 'eat to run' are ok provided you enjoy life!

[@simoneleandro_coach]

I need carb to get energy in my runs 🙃

[@mackenziehu6531]

I'm def the eat to run kinda ppl. Before I started running I have never had the amount of carbs I have right now... Never knew I was underfueling until my first injury. Since then I started to eat so much more and the running has been great.

[@mackenziehu6531]

And I do intuitive eating so the lack of hunger cue after running was a bit of struggle 😂 had to do a month of mechanical eating (3 meals and a snack) to get things right and it's amazing now

[@sandygoodman9174]

Been running more than 20 years now. Done many marathons, countless halfs, 10ks, 5ks, etc. I eat to run. Always had trouble eating enough protein.

[@samanthajenkins2399]

I do OMAD, I am never hungry, so much so I have to track what I eat to make sure I am eating enough.

[@DroneRunner1975]

ahhhh.. the protein thing once more.

[@SuperNagz]

Run to eat for sure :)

[@mr.h.9103]

I tend to eat to run. However, I think I have done both quite honestly. I have blocks where I primarily eat to run as an older runner. I am typically always battling that extra 15-20 pounds of weight. That being said I slip out of that every 3-4 months and keep running and justify the crap diet with running. 😂

[@robwilliams9965]

I usually 'Run to eat' and never pay too much attention to my calorie intake (I've definitely got a sweet tooth). However with a month and a half to my half marathon I'd quite like to lose a half a stone so I've switched to 'Eat to run!' I'm sure it'll go one of two ways and I'll feel much better and stick with the better diet or (more likely) do the 1/2 and slip back into my old diet of cake and crunchy nut cornflakes!! 😂

[@tommyt8857]

I used to be a run to eater but now that I’m getting close to 50 I found out I can’t do that anymore so I’m trying to switch to eat to run.

[@juliana8113]

Fruit and vegetables keep us alive, always remember to eat your seven

[@DCnoice]

My nephew (he's in his 30's) runs so he can eat whatever he wants without guilt and he is successful with that. I on the other hand learned that my mouth can eat more calories than even my longest long run will burn, i have to 'eat to run' to maintain a lean running weight..... it may be because i'm in my 50's or i could be one of those individuals that has a naturally slower metabolism.

[@signawp]

Eat to run during training for any age-group event; run to eat in between!

[@lisagautreau5474]

I would say I run to eat, at 52 years old, running does help keep my weight down

[@whitsend415]

Currently, I am eating to run, but I love to eat so it’s always a bonus when I get extra calories :-)

[@joshuanash637]

Mostly Run to eat, as currently trying to lose weight, and THEN will start training.

[@chrisvanbuggenum871]

Despite actively trying, i struggle to get enough protein.

[@fenlandwildlifeclips]

perimenopause not discussed enough

[@PatHackett-cl9vf]

I eat to run! However, I find it hard to eat a lot of protein and carbs as I just can’t eat that much

[@debicollins9184]

Eat to run

[@RedPilled100]

I eat intermittently to sync with my running

[@DigiMim]

definitely run to eat.

[@philliphickey2687]

Eat and run to be healthy as I've had overweight issues most of my life.

[@Seanonyoutube]

Eat for wellbeing, run for wellbeing.

[@lindastudley9678]

I’m definitely a eat to run

[@trinamullis9965]

48y/o distance runner : eat to run:)

[@ian4iPad2]

I think there’s a third camp. 😂 I’ve been learning how exercise has little bearing on body weight so running to eat (excessively) must be a delusion. Eating to run makes more sense but I can’t say I do this intentionally; I like eating healthily as much as I like running well. Two equal and complementary sides of the same coin.

[@bryanallf9727]

Eat to run :-)

[@mohammadh2938]

How old is Mike?

[@anneroque3463]

Eat to run for me 😅

[@alanshrimpton6787]

Eat to run. My girlfriend says to use her words, I'm a prescriptive eater.

[@nicolegutierrez6332]

I'm in both camps.

[@benjamin.kelley]

I eat to fuel my body. Yeah I get cravings, so sometimes I'll eat it, and get on with it. But sometimes cravings are the body's way of telling us we are lacking a nutrient.

[@binodghale3259]

eat to run

[@stevemozzie6497]

Eat to run.

[@stephanesoudais5585]

Run 2 eat

[@johntownsend4722]

Eat to run (Bike Swim)

[@sheilafischer5396]

I am a terrible cook, and eat to run.

[@el_ceezer]

Carbs, protein and fat you say - so pizza then

[@stevemozzie6497]

And for Over 70?

[@FlatToRentUK]

The nutrition is the same except after every meal you have to say that things were better back in the day.

[@mikewarrentube]

​​@@FlatToRentUK 😂 very good!

[@keonglay]

Run to eat

[@finn_english]

I run for the animals, as a member of Vegan Runners UK I use running to show people that animal products are not necessary (and often lead to increased inflammation, not to mention the suffering of the animals themselves and high envionmental impact). Every race I wear my kit and I often get comments from people who are becoming increasingly aware of the benefits of removing animal products (meat, dairy, eggs, etc) from their diets. It would be nice to see a video on the topic, to dispel some of the myths (e.g. we need lean meat - not so). Thanks

[@misterbig9025]

I eat 5 eggs

[@Charly-H]

Where are the women represent

[@dilipkumarnagaraj]

Lovely video James 👌 appreciate your work 👍 applied MAF after watching your video 8 months back now seeing improvements 🙏

[@DermotFinn]

Run to fit

[@alananderson6477]

Run to eat

[@dataevolver4756]

run to eat

[@ScottSmith7964]

Eat to run