👇Here’s Why You Should Eat More to Run Better 👇 Are you hitting a wall with your running progress? Feeling sluggish or stuck in a plateau? The problem might not be your training—it could be your plate. Many athletes, especially runners, underestimate how much they should be eating, which can stall results and leave you feeling drained. Here is the truth: you can eat more to perform better. 👇Let’s break it down👇 1. Most Runners Under eat—Don’t Be One of Them. When you’re active, your body needs fuel—not just to power your runs but to recover and rebuild. Eating too little can lead to fatigue, slower recovery, and even muscle loss. Also, you will lower your vitamin and micronutrients intake and that offten leads to even more serious problems. If your progress has stalled, it’s time to check if you’re eating enough. 2. Muscle Burns More Than Fat. Muscle is metabolically active, meaning it burns calories even at rest. Here’s the science:1kg of muscle burns about 13 calories per day.1kg of fat burns only about 4 calories per day.The more muscle you have, the higher your resting metabolic rate. That’s why maintaining muscle mass is crucial for runners—it keeps your metabolism firing and helps you burn more calories overall. 3. Running + Daily Calorie Burn = You Need More Food Let’s do the math: Running 15km daily burns approximately 900–1200 calories (depending on pace and weight).A woman weighing 58kg with 19% body fat burns around 1600–1800 calories at rest.Add it up, and you’re looking at 2500–3000 calories just to maintain your weight and energy levels. 4. Experiment with Nutrition—Protein is Key. Calculating exact calorie needs is tricky because everyone’s body is different. The key is to experiment and monitore differences. Prioritize protein (aim for 1.6–2.2g per kg of body weight) to support muscle repair and a faster metabolism.Don’t fear carbs—they’re your body’s preferred energy source for endurance activities.The Take-away-Eating more isn’t just okay—it’s essential if you want to perform at your best. Fuel your body properly, maintain your muscle mass, and watch your running improve. So, next time you’re tempted to skimp on calories, remember: you can eat more to run better.

Hello everyone! With this post I would like to share a little bit of my running story and maybe inspire someone or even dispel some prejudices about one's own running abilities. I was a very active kid, spending every single day on my block playing football in the summer and hockey with a tennis ball and no skates in the winter. This was probably the most important thing in terms of building a physical base and training my heart muscle. However, at the age of 16, after finishing primary school, my life took a turn for the worse. Slowly but surely, I became addicted to alcohol and nicotine, partying weekend after weekend throughout the years with no care for my health. At some point I tried stronger substances, which in my opinion left a permanent mark on my health. The lifestyle of "reckless fun" became an unchanging reality for me. From time to time I have tried to pull myself together, giving up these bad habits for a month or two, even doing some sport like jogging and weight training. But then I kept coming back to the worst choices of my life, as if I was proving to myself that everything was all right and I am still in good shape. I was always torn between accepting my weakness and hopelessness and trying to prove the opposite. Well, it seems that my secret desire, hidden in the depths of my mind, had to come out eventually. By the time I met Ariadna, I really wanted to finally change everything in my life. By then I had almost stopped drinking, with a maximum of one party a quarter. I only smoked cigarettes occasionally with a friend or colleague. By then, she had started running again after a long break, but still lacked consistency. That's where our meeting played a big role. When we started running together, she saw great potential in me. Man, it was so hard to get back on track. Surprisingly, after more than a decade of endless intoxication, my body was working pretty well. I fought like never before. Countless times I thought "OK, now I am going to black out and God knows if I will wake up". But it never happened. Of course, my body did not handle such a life change flawlessly. I alternated between real running workouts for a couple of months and total rest when the pain in my legs became unbearable. When you are not doing any sport, your legs are the first to dry out. Add to that a sitting lifestyle and drugs, and imagine yourself running after 10 years like this.