top of page

Intuitive Eating Principles for Runners: Challenge the Food Police

Updated: Oct 31, 2023

As a dedicated runner, you understand that proper nutrition plays a pivotal role in your performance and overall well-being. However, the conventional approach of restrictive dieting often leaves you feeling deprived and disconnected from your body's needs.

Intuitive Eating offers a refreshing alternative, empowering runners to build a healthier and more intuitive relationship with food. In this installment of our Intuitive Eating for Runners series, we delve into Principle 4: Challenge the Food Police.

By understanding the detrimental effects of the Food Police mentality and adopting a compassionate approach to eating, you can nourish your body, enhance your running performance, and find joy in the process.

Understanding the Food Police

The Food Police represents the internalized voices that dictate strict food rules and judgments. As runners, we often face these critical thoughts, pressuring us to eat "perfectly" or avoid certain foods at all costs.

The Food Police can manifest in various ways, such as labeling foods as "good" or "bad," imposing guilt for indulging in treats, or fixating on calorie counting/macro tracking. This constant judgment around eating can take a toll on our mental health, self-esteem, and overall relationship with food.

Why We Need to Challenge the Food Police

Succumbing to the Food Police's demands can have profound negative effects on a runner's well-being and athletic performance. The persistent guilt and shame surrounding food choices can lead to emotional eating, binge-eating episodes, and a cycle of yo-yo dieting.

This rollercoaster of emotions can disrupt your energy levels, motivation, and focus, ultimately hindering your running progress. Additionally, the Food Police mentality often leads to an unhealthy preoccupation with food and body image, detracting from the joy and freedom that should accompany running and nourishing your body.

Practical Steps for Challenging the Food Police

Embracing Intuitive Eating means challenging the Food Police's authority and dismantling the barriers it imposes on your relationship with food. It involves cultivating self-compassion, mindfulness, and curiosity about your body's signals.

To challenge the Food Police effectively, consider implementing the following strategies:

  • Practicing Self-Compassion: Treat yourself with kindness and understanding, just as you would with a friend or fellow runner facing similar challenges. Replace self-criticism with self-encouragement, recognizing that perfection is neither achievable nor necessary.

  • Questioning Rigid Food Rules: Challenge the validity of strict food rules by questioning their origins and purpose. Reflect on how these rules align with your running performance, well-being, and long-term health goals. Embrace the idea that all foods can be part of a balanced and enjoyable diet.

  • Embracing Flexibility in Your Nutrition: Recognize that your nutritional needs vary depending on your training intensity, duration, and recovery. Allow yourself to adjust your eating patterns accordingly to honor your body's changing demands.

  • Giving Yourself Permission to Enjoy All Foods: Banish the notion of "forbidden" foods and grant yourself permission to eat all foods without guilt so you can finally break free from the cycle of restriction and binging.

Nourishing Your Body for Performance

As a runner, your body requires a balanced mix of macronutrients and micronutrients to perform optimally. Intuitive Eating supports this aspect by encouraging you to listen to your body's cues and honor your hunger, including the practical hunger that helps you choose food to support the work your body is doing.

Building a Positive Food Mindset

Cultivating a positive food mindset is essential for fostering a healthier relationship with food. Rather than viewing food solely as fuel, embrace the idea that it can also bring joy, pleasure, and social connection.

Here are some ways to build a positive food mindset as a runner:

  • Celebrate Food Diversity: Embrace the diversity of foods available to you. Instead of restricting yourself to a limited set of "healthy" foods, explore various cuisines and flavors.

  • Enjoy Food Socially: Share meals with friends, family, and fellow runners. The communal aspect of dining is a source of joy and makes us appreciate food.

  • Practice Gratitude: Be thankful for the nourishment food provides and the role it plays in supporting your running endeavors.

Overcoming Food Guilt

Food guilt can be a significant barrier to achieving food freedom and embracing Intuitive Eating fully. Overcoming guilt involves acknowledging and challenging the thoughts and beliefs that trigger those feelings.

To overcome food guilt, consider the following strategies:

  • Identify Triggers: Pay attention to situations, emotions, or thoughts that trigger guilt around food. Awareness is the first step in overcoming these triggers.

  • Practice Self-Forgiveness: Recognize that nobody is perfect, and it's normal to have occasional indulgences. Forgive yourself for any perceived "mistakes" and use these experiences as learning opportunities.

  • Focus on the Bigger Picture: Remind yourself that one meal or treat does not define your overall health or running performance. It's the consistency of your eating patterns that matter most.

FAQs on Intuitive Eating for Runners

  1. How can runners practice Intuitive Eating during race training? Leaning on your practical hunger is going to help you ensure that you're fueling your body for the work its doing. This is especially important during long distance race training where you may experience a decrease in appetite. Sometimes intuitive eating means eating when you don't feel physically hungry!

  2. Can Intuitive Eating benefit runners' energy levels and recovery? Yes, Intuitive Eating promotes consistent energy levels and facilitates better recovery thanks to its emphasis on honoring all types of hunger.

  3. How do I differentiate between hunger and emotional cravings while training? Practice self-awareness and identify physical signs of hunger, such as stomach growling or feelings of emptiness. Learn to distinguish emotional triggers that may lead to cravings and address underlying emotions in non-food ways, but also know that it's okay to use food as comfort, as long as its not your only coping mechanism.

  4. Can Intuitive Eating help prevent running-related injuries? A well-nourished body through Intuitive Eating supports optimal muscle repair and injury prevention by encouraging adequate intake.

  5. Are there specific dietary guidelines for long-distance runners embracing Intuitive Eating? Long-distance runners should focus on consuming a variety of nutrient-dense foods to meet their energy and nutritional needs. It's important to know that typical dietary guidelines are for the sedentary population and long-distance runners will require much more overall.

  6. How does the Food Police mentality impact runners' mental well-being? The Food Police mindset can lead to feelings of guilt, shame, and anxiety around food choices, negatively affecting mental well-being.

  7. What are some practical strategies to challenge the Food Police mindset? Practice self-compassion and question the validity of strict food rules and judgments. Embrace flexibility in your nutrition and grant yourself permission to enjoy all foods.

  8. Can Intuitive Eating lead to improved running performance compared to strict diets? Yes! Intuitive Eating supports a sustainable and balanced approach to nutrition, which can positively impact overall intake and running performance.

  9. How can self-compassion positively influence runners' relationship with food? Self-compassion allows runners to let go of guilt and embrace nourishing food choices without judgment or self-criticism.


Challenging the Food Police and embracing Intuitive Eating allows runners to cultivate a more compassionate and positive relationship with food. By breaking free from restrictive thinking and embracing self-compassion, you can nourish your body, enhance your running performance, and find joy in the process.

As you continue your journey towards Intuitive Eating, remember that each step is a valuable investment in your overall well-being as a runner and as an individual.

Let's work together!

If any of this has resonated with you, I'd love to hear! My 1:1 clients work on various areas of nutrition including this and other intuitive eating principles, fueling for performance, and more. Check out some of the ways we can work together here.

8 views0 comments


bottom of page