How to Lose Weight for Running

Nico Valla // Fitness, Nutrition


October 6  

Running is not just an exercise; it’s a lifestyle choice that can transform your physical and mental well-being. Whether you’re gearing up for your first 5k or preparing for a marathon, shedding those extra pounds can significantly impact your performance. But how do you lose weight effectively without compromising your energy levels or muscle mass? Let’s delve into the world of weight loss tailored specifically for runners.

Understanding the Balance

Caloric Deficit and Nutritional Balance

Running, like any exercise, requires fuel. But to lose weight, you need to create a caloric deficit. This means burning more calories than you consume. However, it’s essential to strike a balance. Extreme calorie restriction can leave you fatigued and impair your performance. Precision Nutrition emphasises a sustainable approach that ensures you get the nutrients your body needs.

Tailoring Your Nutrition

Macronutrients and Micronutrients

Macronutrients: Proteins, Carbs, and Fats

  • Proteins: Vital for muscle repair and growth. Opt for lean sources like chicken, fish, beans, and tofu.
  • Carbs: Your primary energy source. Choose complex carbs such as whole grains, fruits, and vegetables for sustained energy.
  • Fats: Essential for hormone regulation and overall health. Include sources like avocados, nuts, and olive oil in your diet.

Micronutrients: Vitamins and Minerals

  • Vitamins: Ensure you’re getting a variety of fruits and vegetables to cover your vitamin needs.
  • Minerals: Calcium, iron, potassium, and magnesium are crucial for runners. Incorporate dairy, lean meats, bananas, and leafy greens.

Hydration and Recovery


Proper hydration is non-negotiable for runners. Precision Nutrition recommends drinking water throughout the day and incorporating electrolyte-rich beverages post-run to replenish lost minerals.

Recovery and Sleep

Adequate rest is when your body repairs and grows stronger. Lack of sleep can increase cravings and hinder recovery. Prioritize quality sleep to optimize your training efforts.

Practical Tips and Tricks

Pre-Run Fueling

Consume a balanced meal 2-3 hours before your run. Include carbs for energy, moderate protein for muscle support, and a small amount of healthy fats.

Post-Run Nutrition

Within 30 minutes of finishing your run, have a snack or meal with a 3:1 ratio of carbs to protein. This aids muscle recovery and replenishes glycogen stores.


Consider supplements like omega-3 fatty acids for inflammation control and a multivitamin to fill potential nutrient gaps.


When it comes to losing weight for running, Precision Nutrition’s approach emphasises the synergy between effective weight loss strategies and optimal nutrition for athletic performance. It’s not about extreme diets or deprivation; it’s about nourishing your body, creating a sustainable caloric deficit, and ensuring you have the energy and nutrients to support your running goals.

Ready to embark on your weight loss journey tailored for running? We’re here to guide you. Precision Nutrition’s coaching focuses on personalised, actionable steps that align with your running aspirations. With our support, you’ll learn how to:

  • Eat for energy and endurance.
  • Lose weight without compromising your training.
  • Enhance your overall well-being.

Ready to transform your running experience? Start your personalised journey with us today.

About the Author

I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.

As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.

Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.

I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!

Nico Valla