Training for a race is exciting! Many runners we work with have a goal to lean out in their training process. That’s a great goal AND it can get tricky if weight loss becomes the only focus.
Here are the most common problems I've seen as a coach and in my own fitness journey, and what to do instead:
Cutting calories too hard
The problem: Going super low-calorie might feel like the fastest path to weight loss, but it leaves your body under-fueled. That means sluggish runs, poor recovery, and muscle loss.
Better approach: Aim for a small, steady deficit. Fuel your training and let fat loss be a side effect of consistency.
Forgetting about protein
The problem: Many runners think mostly about carbs. Without enough protein, your body breaks down muscle, which is the opposite of what we want. Building and maintaining muscle means you'll bump up your metabolism and it'll be easier to lose fat.
Better approach: Include a protein source in every meal and snack throughout the day (eggs, Greek yogurt, lean meat, beans, protein shakes, etc.)
Reward eating after EVERY run
The problem: “I ran, so I earned this” often turns into eating back (and more) of what you just burned. It's one thing to refuel; it's another to go way overboard and eat everything in sight "because I ran."
Better approach: Refuel wisely! Carbs + protein within an hour of your workout is a good general practice. Note: This doesn't mean you can't have the donut or the fries after you run! Just don't make it a rule that because you ran you must eat all the things.
Obsessing over the scale
The problem: Weight can bounce around due to glycogen and water, especially during endurance training. Depending on how long you're out there and how much you sweat, your weight can fluctuate anywhere from 1-6 or 7 lbs.
Better approach: Track progress with energy levels, strength, clothing fit, and how running feels — not just the number on the scale.
Skipping fuel on long runs
The problem: Running fasted or refusing food/gels/chews to “burn more fat” usually backfires — you crash and then overeat later.
Better approach: Use fuel for runs over 90 minutes. It helps training quality and prevents ravenous cravings.
Not planning meals around training
The problem: Grabbing random snacks at random times of day can mean your body isn’t getting what it needs to recover.
Better approach: Plan ahead and think “carb + protein” before and after runs.
Skipping strength training
The problem: Running alone burns calories, but it doesn’t protect and build muscle like resistance training. In a calorie deficit, you risk burning muscle along with fat.
Better approach: Strength train 2x per week.
Forgetting fiber and micronutrients
The problem: Only chasing protein and carbs but neglecting veggies and fruit means missing out on satiety (and long-term health).
Better approach: Fill half your plate with colorful produce for 1-2 meals a day when you can. Your gut, energy, and immune system will thank you.
Thinking short-term
The problem: “I’ll diet hard until race day” leads to burnout and rebound weight gain.
Better approach: Train and eat in ways you can maintain for life. Think of this as a lifestyle, not a temporary project.
Overall it's best to fuel your training, protect your long-term health, and aim for sustainable weight loss rather than a quick fix! Running can absolutely help with losing body fat, but only if you give your body the energy and nutrients it needs along the way.
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