You’re running regularly, ticking off your weekly mileage, feeling fitter and stronger—but the number on the scale refuses to move. Sound familiar? Running is a powerful tool for improving health and supporting fat loss, but it doesn’t automatically lead to weight changes, especially if eating habits aren’t aligned with your goals.
Here are eight common ways runners unintentionally sabotage their own progress at the table—and what to do instead.
1. Rewarding every run with a treat
It starts off harmless: a muffin after five miles in the heat, or a burger and fries after a long run. But when every run earns a food reward, especially one that’s calorie-dense and nutrient-poor, those “treats” quickly cancel out the calorie deficit created by your workout. A 3-mile run might burn 300 calories, but that’s easily undone by a pastry and a sugary coffee.
What to do instead: Refuel with intention. Choose meals that help your body recover—protein, fiber-rich carbs, healthy fats—rather than ultra-processed snacks that don’t support your training.
Related:How to Run and Lose Weight: 7 Tips to Finally See Results
2. Overestimating how many calories you burn on a run
One of the most common mistakes runners make is assuming they’re burning far more calories than they actually are. Running does burn calories efficiently, but not to the extent many apps or fitness trackers suggest.
A 150-pound runner burns roughly 100 calories per mile. That means a 5-mile run equals about 500 calories—not 800 or 1,000, as some devices estimate.
What to do instead: Be conservative with calorie estimates. Don’t automatically eat more “because you ran.” Focus on overall daily intake.
3. Snacking mindlessly throughout the day
Runners often think they can get away with grazing all day because they’re active. But small, untracked snacks—an extra spoonful of peanut butter here, a few handfuls of trail mix there—can add up to hundreds of calories over the course of the day.
Even nutrient-dense snacks like nuts, bars, or smoothies can quietly derail a deficit when not eaten intentionally.
What to do instead: Stick to structured meals and snacks, and keep track of what you’re eating—especially in the hours after a run when hunger can be deceptive. If you tend to snack, portion it out instead of eating straight from the bag.
Related:10 Foods and Drinks to Avoid Before Your Run
4. Drinking your calories
Hydration is essential, but liquid calories often go unnoticed. Sports drinks, recovery shakes, energy drinks, lattes with syrup, and fruit smoothies can carry a high-calorie load without creating a sense of fullness. If your runs are under 90 minutes, you likely don’t need a sports drink at all—water will do.
What to do instead: Choose water or unsweetened beverages for hydration unless your run is long or especially intense. Save sports drinks and shakes for days when you truly need to replenish quickly, and even then, factor them into your overall intake.
5. Ignoring alcohol’s impact
A glass of wine or a beer might not seem like a big deal after a run, but alcohol can significantly affect fat loss. It provides calories with no nutritional benefit, reduces fat oxidation (meaning your body burns less fat), and often leads to increased appetite or poor food choices.
A couple of drinks over the weekend—especially when paired with post-run meals out—can erase the progress from the rest of the week.
What to do instead: Be mindful of how often you drink and in what context. If weight loss is a goal, consider cutting back, choosing lighter options, or having alcohol-free days after long runs when recovery matters most.
Related:Beer After Running: Does It Help or Harm Recovery?
6. Not adjusting portion sizes on rest days
Running increases appetite—and often, that appetite stays elevated even on days you don’t run. But if you eat the same portions on rest days as you do after long runs or hard workouts, your intake may exceed what your body actually needs. This can flatten any calorie deficit you've created over the week.
What to do instead: Match your food intake to your activity level. On lower-volume days, slightly reduce carb portions or skip snacks you’d normally eat around workouts. This doesn’t mean restricting—but rather adjusting with awareness.
7. Late-night overeating due to poor meal timing
Skipping breakfast, eating a light lunch, running after work, and then arriving home ravenous is a recipe for overeating late in the day. This pattern is common among runners with packed schedules and leads to large evening meals and constant grazing after dinner.
What to do instead: Front-load your nutrition. Prioritize a balanced breakfast and lunch with protein and complex carbs. Fuel before your run if needed, and plan a recovery meal to avoid arriving at dinnertime completely depleted.
8. Always eating out after runs with friends
Post-run weekend brunches are part of the social fabric of running—but they can come with large portion sizes, hidden calories, and fewer opportunities to control ingredients. Even when ordering “healthy,” restaurants often add oil, sugar, and salt in generous amounts.
What to do instead: Keep post-run meals out as an occasional treat, not a weekly habit. When you do go, check menus ahead of time, be mindful of sugary drinks and appetizers, and aim to balance the rest of your day accordingly.
Final thoughts
Running can be a powerful tool for creating a calorie deficit, building lean muscle, and supporting long-term weight management. But without the right nutrition habits, it’s easy to stall progress—even when training consistently.
That doesn’t mean cutting out foods you enjoy or eating less across the board. It means eating with more intention: fueling workouts, managing appetite, and staying aware of how everyday habits impact your overall intake.
If your goal is to lose weight through running, focus on consistency—both in training and in how you eat around it. The right balance doesn't require perfection. Just enough structure to let the work you’re already doing start showing up in the results.
