Why Running for Weight Loss Backfires... Fuelling Hacks, RED-S & Training Smarter with Sophie (@runfreephysio)

S3 EP6 – Why Running for Weight Loss Backfires... Fuelling Hacks, RED-S & Training Smarter with Sophie (@runfreephysio)

In this episode, we’re joined by running-focused physiotherapist Sophie (@runfreephysio) to break down the science behind fuelling, recovery, and injury prevention for fitness lovers.

With more people signing up for marathons, ultramarathons, HYROX and endurance races, many athletes fall into the trap of thinking that getting lighter, eating less, or pushing through fatigue will improve performance. But in reality, chronic under-fuelling and poor recovery habits are some of the biggest drivers of injuries and progress plateaus.

Drawing from her experience as a physio, Sophie explains the patterns she sees most often, from athletes dieting during marathon prep, to the impact of low energy availability and RED-S (Relative Energy Deficiency in Sport) on performance, as well as short and long-term health.

We also unpack the science of training adaptation, the importance of carbohydrates for endurance performance, and whether common claims like “running ruins your knees” or “running causes arthritis” are actually true.

Whether you’re training for a marathon, half marathon, ultramarathon, HYROX, or simply trying to make real progress in the gym, this episode will help you better understand how to fuel properly, recover effectively, and avoid common training traps.

In this episode, we cover:

*Why running a marathon or ultramarathon should NOT be used as a weight-loss strategy

*A physio's take on the most common mistakes made by athletes

*What is RED-S? The dark side of underfuelling...

*Adapting your fuelling and recovery strategy to overcome plateaus

*Active Recovery vs True Recovery

*You should STOP avoiding carbs

*Importance of energy balance for endurance

*Debunking myths like “running ruins your knees” or causes arthritis

This episode is a reminder that better performance does NOT come from eating less, shrinking yourself or training to exhaustion, it comes from fuelling properly, recovering well, and training intelligently.

When you work WITH your body, rather than AGAINST it by providing it with enough energy and training smart, you build strength, resilience, and long-term performance.

NOTE: At the time of recording, Sophie’s social media handle was different. Her current handle is @runfreephysio

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