Is Diet Culture Injuring Female Runners?

Running might be having a moment — but for many women, it’s coming at a cost.

New research published in the Journal of Science and Medicine in Sport has revealed a troubling link: female runners with lower energy and fat intakes are significantly more likely to experience injuries.

The study, which analysed data from 5,942 runners, adds weight to growing concerns that widespread diet myths — particularly those rooted in fat-phobia and chronic under-fuelling — are putting active women at unnecessary risk.

The Rise of the Female Runner

Running has surged in popularity, driven in part by social media, fitness tech, and the post-pandemic wellness movement. Strava reported a 59% global increase in running club participation in 2024, and women are showing up in record numbers.

The 2025 London Marathon was the most gender-equal in history, with 45% of its 56,640 participants being women. Nearly half of UK applications for next year’s ballot also came from women.

This is huge progress — but as more women lace up, we must address the gendered gaps in sports nutrition that are still being ignored.

Why We Need to Talk About Fuelling

Despite the perception that running is a low-barrier sport, it places serious demands on the body — especially for women, whose hormonal health is tightly linked to nutrition.

The study highlights that many female runners aren’t consuming enough calories, particularly from fat. This kind of low-energy availability can lead to:

• Increased risk of bone stress and soft-tissue injuries

• Menstrual irregularities or loss of periods (a condition known as RED-S)

• Slower recovery and diminished performance

And yet, diet culture continues to push the idea that "leaner is better" — particularly in endurance sport. It’s not just outdated. It’s dangerous.

Fat Isn’t the Enemy

For decades, women have been told to cut fat from their diets. But fats — especially unsaturated ones — play a crucial role in hormone regulation, brain function, joint protection, and energy balance. Avoiding fat doesn’t make you faster. It makes you more vulnerable.

And Fibre? It’s Your Friend — In Moderation

Runners also need to understand fibre. While it's essential for gut health, overloading on high-fibre foods too close to a run can lead to digestive issues. It’s all about balance, timing, and listening to your body — not blindly following wellness trends.

The Bigger Picture

Nearly half of all adult runners experience injury at some point. For women, this number could be even higher — not because we’re doing something wrong, but because we’re often training in systems that weren’t designed with female physiology in mind.

At The Female Body, we believe it's time to reframe the conversation around sport, nutrition, and female health. That means:

• Challenging the under-fuelling culture in women’s fitness

• Demanding research that includes — and prioritises — women

• Educating runners on how to properly nourish their bodies

What Can You Do?

If you’re increasing your mileage, make sure your meals and snacks are keeping up.

Look for balance: carbs for fuel, protein for recovery, fats for hormonal support, and hydration always. Don’t be afraid to eat more — your body will thank you for it.

Because progress isn’t just about pace. It’s about power. And there’s nothing powerful about running on empty.