In a large-scale study of almost 6,000 adult distance runners, the researchers discovered that women who ate less each day in total calories and fat were significantly more likely to sustain running-related injuries. In their injured states, female runners consumed 450 fewer calories (around 1900 kilojoules) and 20 grams less fat each day than similar runners not injured.
The study also found that low fibre intake in men and women was associated with an increased risk of bone stress injuries. Injured male and female runners ate around three grams less fibre each day than injured-free runners. Interestingly, consumption of protein, carbohydrates, calcium and even alcohol seemed not to affect rates of injury.
Lead researcher and accredited sports dietitian Erin Colebatch highlighted how nutrition is proven effective not only for improving performance, but also for injury prevention:
“Distance running is an excellent way to stay fit and healthy,” Dr. Hippensteel said, “but it carries risks — roughly half of all adult runners will become injured while running.” Our research indicates that when it comes to women, under-fuelling is a significant culprit,” she said.
“A lot of runners fail to recognize the amount of energy they really need to adequately fuel their training load. If the demands exceed his capabilities, his body begins to fail.”
These gaps can cause downstream effects, senior researcher Dr Alison Hill said.
“If the body doesn’t get enough energy, it will prioritize what’s most important, and start sacrificing bone density, muscle mass, things like that. Over time, this raises the chances for fatigue, stress fractures and other significant problems,” Hill said.
“Clinicians and coaches should be especially mindful of energy and fat intake of female runners but encourage all athletes to work on fibre intake.”
More research is necessary to determine how the findings might translate among different levels of athletes, but the takeaway is clear: Endurance athletes need to feed themselves properly — not just for performance, but for their very physical integrity.
The study comes as the University of South Australia and the University of Adelaide prepare to merge into the new Adelaide University, to launch in January 2026. The new institution is expected to set a standard in research, education and real-world impact — including in the field of sports science and athletic health.
Bottom line: If you’re training hard, but under the enzyme factory on fats and fibre, you’re on the sprint to injury. Fuelling well isn’t up for debate. It’s essential.
The University of South Australia and the University of Adelaide are joining forces to become Australia’s new major university – Adelaide University. Building on the strengths, legacies and resources of two leading universities, Adelaide University will deliver globally relevant research at scale, innovative, industry-informed teaching and an outstanding student experience. Adelaide University will open its doors in January 2026. Find out more on the Adelaide University website.
