--- title: 9 common mistakes runners make when training for endurance events and weight loss description: Avoid common training mistakes and enhance your endurance and weight loss goals by balancing nutrition, proper fueling, and sustainable practices for long-term success. image: https://go.teamnaturalwellness.com/hubfs/runner-with-fat-loss-goals.png --- [Skip to main content](https://go.teamnaturalwellness.com/blog/9-common-misstakes-runners-make-when-training-for-endurance-events-and-weight-loss#main) [![Logos (1)-1](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1)-1.png?width=110&height=110&name=Logos%20(1)-1.png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=100&height=100&name=Logos%20(1).png)](https://www.teamnaturalwellness.com/) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Show submenu for Free Resources Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - [Show submenu for Services Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) Open main navigation Close main navigation - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - Show submenu for Free Resources Free Resources - Free Resources - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - Show submenu for Services Services - Services - [Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) - [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) Blog Categories ### 9 common mistakes runners make when training for endurance events and weight loss 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. ###### Tags: [running,](https://go.teamnaturalwellness.com/blog/tag/running) [Wichita,](https://go.teamnaturalwellness.com/blog/tag/wichita) [nutrition,](https://go.teamnaturalwellness.com/blog/tag/nutrition) [Pillars of Health,](https://go.teamnaturalwellness.com/blog/tag/pillars-of-health) [training,](https://go.teamnaturalwellness.com/blog/tag/training) [strength training](https://go.teamnaturalwellness.com/blog/tag/strength-training) ![Rebekah Morse](https://app.hubspot.com/settings/avatar/18c3b986c9dea73211deef0ca5a14c60) Post by [Rebekah Morse](https://go.teamnaturalwellness.com/blog/author/rebekah-morse) Oct 14, 2025 11:09:46 AM Rebekah is the People Operations Manager at Natural Wellness Physiotherapy and a Nutrition Coach for Natural Wellness clients. Having taught in public schools for 13 years and overcome her own personal health struggles, she uses the skills she developed as an educator, strategies she’s learned on her journey and her nutrition training to coach clients to improve their eating and lifestyle habits. “I really enjoy working with clients who are done with diets and ready to achieve their health and wellness goals in a way that makes sense for them, that is realistic for their unique life and is sustainable so they can feel their best long-term.” Rebekah has helped clients lose weight, reduce medications, improve their bloodwork, gain energy, build confidence in making food choices, recover faster and improve their athletic performance. “The best part of my job is knowing people are improving their long-term health. I also love helping people navigate and power through the hard times, which are always a part of making real, lasting change.” Rebekah enjoys traveling with her family, running, hiking, mountain biking and photography. ### Comments [![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/**NWPT.png?width=83&height=90&name=**NWPT.png)](https://go.teamnaturalwellness.com) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Services](https://go.teamnaturalwellness.com/services) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) **Natural Wellness Physiotherapy ** (316) 290-9158 309 S. 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