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Writer's pictureChris Searle
Sep 194 min read

Can You Outrun A Bad Diet?

Updated: Sep 23

Can You Outrun a Bad Diet?

No, you cannot outrun a bad diet. While running burns calories, it's definitely not a solution to poor eating habits.


Is It Possible to Maintain a Good Weight with a Bad Diet?


Yes, it’s possible to maintain weight while eating poorly—as long as you’re burning the same amount of calories that you take in. Running is a great calorie burner. A single 10km run can burn anywhere between 500-1,000 calories, depending on your weight and pace.


So, after a 10km run, you could technically eat three, small 48g Snickers bars (735 calories) or seven(!) medium sized apples (700 calories) and balance it out. It sounds appealing, right? But don’t let that fool you. Even if you're not gaining weight, eating highly processed foods, sugary snacks, or junk food can wreak havoc on your body over time.


Long-term, a poor diet can lead to vitamin deficiencies, reduced muscle strength, and even weakened bones. These deficits catch up with your performance. You may be burning calories, but your body isn’t getting what it needs to recover or improve. Worse, a bad diet also affects your brain and motivation¹, making it harder to stick to your runs.



Running shoes on a track with a mix of healthy and processed foods

How Does Running Affect Your Calorie Burn?


Running is a fantastic way to burn calories. On average, a 70kg person can burn about 600 calories during a 10km run. With that kind of burn, it might seem like you can eat whatever you want—right?


Not so fast. It’s surprisingly easy to eat back the calories you’ve worked so hard to burn. Let’s say you decide to reward yourself with a fast-food burger after a run. A single cheeseburger can pack 300-400 calories, quickly erasing much of your effort. In contrast, choosing a snack like a banana or almonds keeps you within your calorie limit while nourishing your body.


Running alone won’t guarantee a healthy body. It’s essential to pair it with a running diet full of nutrient-rich, whole foods, not junk.


Why Is a Balanced Running Diet Important?


A running diet plan packed with processed, high-calorie foods limits your progress. Junk food may be calorie-dense, but it’s nutrient-poor. These foods are often called “empty calories” because they provide energy but lack essential nutrients.


Without proper nutrients, you’ll start to feel sluggish. Your energy levels will drop, and your ability to exercise declines. For example, low iron² can cause fatigue, while inadequate vitamin intake³ weakens your bones and muscles. This makes you more prone to injuries.


Can Poor Nutrition Affect Your Cognitive Function and Motivation to Run?


Nutrition doesn’t just affect your body—it also affects your brain. Diets high in processed foods and sugar can cloud your thinking, causing brain fog, poor concentration, and even depression. All of this will cause a struggle getting out of the door to run in the first place.


Picture this: you’ve been snacking on sugary treats all day. By the time evening rolls around, your energy is low, your mood is off, and your mind is foggy. How motivated are you to go for that run?


In contrast, a well-balanced diet for running supports both your physical and mental energy. The right nutrients fuel your brain, keeping you focused and driven, making those runs easier to stick to.


Fruits and vegetables helping the brain function

What Are the Long-Term Risks of Relying on Running to Balance a Bad Diet?


It might seem like you can outrun poor nutrition by burning off extra calories. But over time, the effects of a bad diet will catch up with you. A high-calorie, nutrient-poor diet contributes to inflammation⁴, increases your risk of disease⁵, and weakens your immune system⁶.


Even if you’re running regularly, a diet high in saturated fats and sugars can put you at risk for heart disease. You may not gain weight, but that doesn’t mean your heart is safe. High cholesterol, elevated blood pressure, and insulin resistance are all lurking dangers.


Plus, poor nutrition leads to weakened muscles and bones. You could be running frequently, but without proper nutrients like calcium or vitamin D, you’re more likely to suffer muscle pain or even stress fractures!



Food linking to heart function

How Can You Improve Your Running Diet for Long-Term Health?


To support your running and overall health, focus on a balanced running diet. Incorporate whole foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed and sugary foods that derail your health and performance.


For example, instead of reaching for chips after a run, try a handful of almonds or a piece of fruit. Foods like avocados, nuts, and olive oil provide healthy fats, while lean proteins like chicken or tofu help repair your muscles. These choices will fuel your runs and improve recovery, so you can maintain consistency and continue progressing.


Running Alone Isn't Enough


While running can help maintain your weight, it isn’t a free pass for a poor diet. A running and diet plan that prioritizes nutrition will protect your long-term health. You may be able to burn calories and stay lean, but eventually, poor nutrition will catch up with you.


To perform at your best, both physically and mentally, you need more than just miles on the road. Fuel your body with nutrient-rich foods and give it the support it needs for the long run—both in your training and in life.



 

About the Author:


The author of the post, Chris Searle

Chris Searle is a Level 3 Qualified British Swimming Coach and a Level 2 British Triathlon Coach, also holding various running and cycling coaching qualifications.


With over 14 years of experience coaching athletes of all levels, Chris has developed British Champions in swimming and guided triathletes to podium finishes on the world stage.


You can read more about Chris's coaching journey on the About page.

 

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