20 Tips for the Busy Runner in 2025
As we step into 2025, the amount of information about running and nutrition available online continues to grow, bringing new challenges and opportunities for those on their training journey.
Knowledge is power! So staying updated with the latest strategies and tips is essential for managing your training effectively and enhancing overall well-being.
Whether you're new to the running world or have been training for many years, there's always room to learn and grow.
To help you navigate the year ahead, I’ve put together 25 actionable tips to support your training as a busy runner in 2025!
In this blog post, you’ll discover:
Practical nutrition and lifestyle tips for managing your run training.
Easy-to-implement strategies for better energy levels and faster recovery.
How to maintain a balanced lifestyle that supports your health goals.
Let’s dive into these tips!
Ready to get more support on your running journey?
Learn more about my 1:1 nutrition coaching Endurance Essentials here!
Nutrition Tips for the Busy Runner
The first thing we need to talk about when it comes to running is nutrition! Here are my top nutrition tips for all busy runners in 2025.
1. Understand your macros
Whether you're looking to boost energy, lean out, or simply fuel smarter for your next race, knowing your macronutrient needs is essential. Your body relies on a balance of carbohydrates, proteins, and fats to sustain performance, aid recovery, and prevent fatigue. But it’s not just about eating more—it’s about eating the right amounts at the right times to support your training.
Carbohydrates: Your body's preferred fuel source, especially for endurance training. Prioritizing complex carbs like whole grains, starchy vegetables, and legumes helps maintain steady energy levels and glycogen stores.
Protein: Essential for muscle repair and recovery. Distance runners need more protein than the average person—aim for a mix of lean meats, fish, eggs, dairy, or plant-based sources like tofu, lentils, and beans.
Healthy Fats: Often overlooked, fats play a role in long-term energy and hormone balance. Avocados, nuts, seeds, and olive oil can help maintain endurance and reduce inflammation.
Dialing in your macros isn't a one-size-fits-all approach. Your specific needs will vary based on training volume, intensity, and individual metabolism. Experimenting with timing and portioning can help you find what works best for your body—whether it’s fueling long runs, improving recovery, or sustaining energy throughout your training cycle.
2. Make peace with carbs
Carbs have gotten a bad reputation in diet culture, but for distance runners, they are non-negotiable. Without a steady supply of glucose, your body struggles to maintain energy levels, making your workouts feel harder and less effective. Over time, chronic under-fueling can lead to burnout, increased injury risk, and poor recovery.
When glycogen stores are depleted, your body may start breaking down muscle for energy—the opposite of what you want when training for endurance and strength. Instead of fearing carbs, focus on quality and timing:
Before runs: Prioritize easily digestible carbs like bananas, toast with honey, or a small bowl of oatmeal to fuel your workout.
During long runs: If you're training for a half marathon or longer, consuming carbs mid-run (gels, chews, sports drinks) helps maintain endurance and prevent hitting the wall.
After runs: Your muscles are primed to absorb nutrients post-workout. Combining carbs + protein within 30–60 minutes helps replenish glycogen and kickstart muscle repair.
Rather than restricting carbs, learn how to use them strategically to enhance your performance, sustain endurance, and support recovery.
3. Spend time planning your meals
Between training sessions, work, and life responsibilities, it’s easy to fall into the trap of grabbing whatever is convenient—which often leads to under-fueling or missing key nutrients. A little meal planning and preparation can go a long way in keeping your nutrition on track.
Have go-to snacks and meals: Keep easy-to-digest, energy-boosting foods on hand. A smoothie, overnight oats, or a PB&J can be a quick fix when time is tight.
Batch-cook proteins and complex carbs: Cooking extra quinoa, roasted sweet potatoes, or chicken at the start of the week saves time and makes it easier to fuel properly.
Portable snacks are key: Nuts, protein bars, shakes or fruit can prevent energy dips, especially on busy days when you're rushing between workouts and work.
Planning ahead doesn’t mean you have to be rigid—it means you’re proactively supporting your training instead of leaving your energy levels to chance.
4. Don’t miss your recovery window
What you eat after a run is just as important as what you eat before it. Your muscles are like sponges immediately after exercise, ready to absorb nutrients to repair and rebuild. But if you delay refueling, you miss a crucial window where recovery is most efficient.
Aim to eat within 30–60 minutes post-run: This is when your body is primed to replenish glycogen and repair muscle fibers.
Prioritize carbs + protein: A 3:1 ratio of carbs to protein is ideal for endurance athletes. Think Greek yogurt with fruit, a smoothie with protein powder, or eggs with whole-grain toast.
Hydrate and replace electrolytes: Your body loses sodium, potassium, and other key minerals through sweat. Replenish with electrolyte-rich drinks, coconut water, or even a simple pinch of salt and a squeeze of lemon in your water.
Consistently skipping post-run nutrition can lead to slower recovery, lingering fatigue, and even increased injury risk. Make refueling non-negotiable so you can bounce back stronger.
5. No fasted workouts
Fasted workouts have gained popularity, but they don’t serve endurance runners well—especially for those training for performance, strength, or long-term health.
Skipping meals can lead to energy crashes, leaving you feeling fatigued, irritable, and craving sugar later in the day. If you’re experiencing that dreaded 3 PM energy slump, it might be time to take a closer look at your fueling strategy.
One of the most commonly skipped meals? Breakfast—especially for those who run early in the morning. But training on an empty stomach can spike cortisol (your body's stress hormone), and chronically elevated cortisol levels can:
Disrupt menstrual cycles
Impair recovery
Slow metabolism
Increase risk of overuse injuries
Even if you don’t feel hungry before a morning workout, a small snack can make a huge difference. A banana, a handful of granola, or a slice of toast with nut butter can provide enough fuel to improve performance and prevent stress on the body.
Fasted training is not a badge of honor—fueling properly supports your body, your hormones, and your long-term endurance.
By implementing these nutrition tips into your diet, you’ll be well on your way to making a significant impact on your training plan!
Lifestyle Tips for the Busy Runner
When it comes to endurance running, nutrition is key, but your lifestyle habits matter just as much. If you’re constantly juggling training, work, and life, small tweaks can make a huge difference in performance, recovery, and long-term health. Here are my top lifestyle tips for busy runners in 2025!
6. Batch Cook and Freeze Your Staples
A little prep goes a long way!
Cooking big batches of quinoa, roasted veggies, lean proteins, and homemade energy bites saves time and ensures you always have nutrient-dense meals on hand.
Freezing soups, stews, or grain bowls in individual portions makes it easy to fuel smart without extra effort during busy weeks.
7. Schedule In Your Rest
Rest days aren’t a sign of weakness—they’re a critical part of training. Without adequate rest, you risk overtraining, increased injury, and mental burnout. Block off recovery time in your schedule just like you would a workout. Whether it’s a full rest day or active recovery (like yoga, walking, or mobility work), your body will thank you.
And who doesn’t love spending an afternoon on the couch after a big long run!!
8. Invest in Time-Saving Tools
Finding ways to streamline daily tasks frees up time for training, recovery, and relaxation. Whether it’s an Instant Pot, air fryer, food processor, or a meal delivery service, these tools cut down meal prep time while still delivering nutrient-packed meals. Look at what slows you down in your daily routine and find ways to simplify it.
9. Make Time for Family and Friends
Running is a huge part of our life, but don’t let it take over everything. Strong social connections improve mental health, reduce stress, and even boost training motivation. Whether it’s a weekly dinner, a quick coffee catch-up, or a recovery walk with a friend, prioritizing relationships (with our non-running friends) keeps life balanced.
10. Keep a Well-Stocked Snack Stash
Busy schedules can lead to missed meals and energy crashes, which can sabotage both training and recovery. Keep runner-friendly snacks in your car, office, or gym bag—like trail mix, protein bars, nut butter packets, or dried fruit. Having easy, nutritious options on hand helps you stay fueled and prevents reaching for chips, cookies and candy in your day to day.
Remember that making simple lifestyle changes can have a huge impact on your training! Try adding one new tip every couple of months this year and watch the magic happen.
Supplement Tips for Busy Runners
Endurance running takes a lot out of us, and even with a solid nutrition plan, some runners may need a little extra support to fill in key nutrient gaps. Supplements can be a great tool to enhance performance, recovery, and overall health when used properly. I’ve been learning a lot recently about performance specific supplements, so here are my top supplement tips for busy runners in 2025, along with recommended dosages and the best times to take them.
11. Beta-Hydroxy Beta-Methylbutyrate (HMB)
HMB is a metabolite of leucine that helps reduce muscle breakdown, enhance recovery, and support lean muscle mass—all crucial for endurance runners logging high mileage. It’s especially beneficial during intense training blocks or when recovering from injury.
Dosage: 3 grams per day, split into two or three doses.
Best Time to Take: Before or after workouts to reduce muscle breakdown.
Food Sources: Small amounts in grapefruit, alfalfa, and catfish, but primarily from leucine-rich foods like eggs, chicken, fish, and dairy.
12. Creatine Monohydrate
Often associated with strength training, creatine is also beneficial for endurance athletes. It helps improve muscular endurance, increase power output, and enhance recovery. Plus, it aids in hydration at the cellular level, which is crucial for runners training in hot or humid conditions.
Dosage:
Loading phase (optional): 20g/day (split into 4 doses) for 5–7 days.
Maintenance phase: 3–5g per day.
Best Time to Take: Post-run or any time of day for consistent saturation.
Food Sources: Found naturally in red meat, poultry, and fish, though supplementation is the most effective way to increase levels.
13. Omega-3 Fatty Acids
Omega-3s reduce inflammation, support joint health, and improve cardiovascular function, all of which are critical for endurance runners putting their bodies under constant stress. They also aid in brain function and mental clarity, which can improve race-day focus.
Dosage: 1,000–3,000 mg of combined EPA/DHA per day. Higher doses may be beneficial for inflammation.
Best Time to Take: With meals for better absorption.
Food Sources: Fatty fish like salmon, sardines, and mackerel, as well as chia seeds, flaxseeds, walnuts, and algae-based supplements for plant-based runners.
14. Peptistron (Hydrolyzed Casein Peptides)
Peptistron is a bioactive peptide derived from casein that enhances muscle recovery, reduces exercise-induced stress, and supports deep sleep—a game-changer for runners struggling with poor recovery or disrupted sleep cycles.
Dosage: 2–3 grams before bed to support muscle recovery and sleep.
Best Time to Take: 30–60 minutes before sleep to aid deep recovery.
Food Sources: Found in casein-rich dairy products like Greek yogurt, cottage cheese, and milk, but supplementation provides concentrated benefits.
15. Protein
As runners we often underestimate our protein needs, but adequate protein intake is crucial for muscle repair, recovery, and preventing loss of lean mass. A well-balanced intake also supports immune function and hormone regulation, especially for female endurance athletes.
Dosage: 1.2–2.0g per kg of body weight per day.
Best Time to Take: Post-workout (within 30–60 minutes) and throughout the day to maintain muscle repair. And every meal and snack should include a protein component.
Food Sources: Lean meats, eggs, dairy, tofu, lentils, quinoa, beans, and nuts. Whey, plant-based, or collagen protein powders can be helpful for those with higher needs or limited time for meal prep.
Additional Supplement Tips
Supplements can be a valuable addition to your nutrition strategy, but they should be used to complement—not replace—real food. Always work with a qualified practitioner to determine which supplements align with your individual training needs, goals, and lifestyle.
Where to Find Reliable Dosage Recommendations:
Scientific Literature & Sports Nutrition Research – Look for peer-reviewed studies on PubMed or research-backed organizations like the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM).
Product Labels – Reputable supplement brands provide dosage guidelines based on clinical research.
Registered Dietitians & Sports Nutritionists – Working with a practitioner who understands endurance training ensures you're taking the right amounts for your specific needs.
Third-Party Testing & Certification Programs – Organizations like NSF Certified for Sport, Informed-Sport, and USP verify supplement safety and efficacy.
Need help choosing supplements that work best for you? I can help!
Endurance Essentials is my one-on-one program to help you nail your nutrition and find out how to optimize your nutrition specifically for your training and performance needs.
Additional Tips for the Busy Runners
Here are my favourite resources, tools, books, and podcast recommendations to support you on your running journey in 2025!
16. Invest in the Proper Gear
Running doesn’t require a ton of equipment, but wearing the right gear makes a huge difference in comfort and injury prevention. Well-fitted running shoes, moisture-wicking clothes, and season-appropriate layers help you feel good and perform better. And Ladies, don’t forget a good, high-support bra!
Budget tip: You don’t need to buy brand-new! I love a good find from Facebook Marketplace, Buy-Nothing groups, and the sale rack of local running stores. You can often find great gently used gear at a fraction of the cost. When you feel comfortable and prepared, you’re more likely to stick with your training long-term.
17. Sign Up for a Race or Challenge
Having an event on your calendar is one of the best ways to stay consistent and motivated. Whether it’s a local 5K, half marathon, or virtual challenge, setting a goal gives your training purpose and structure.
Not into races? Create your own challenge! Try a 30-day running streak, a distance goal (2025 kilometers in 2025 anyone), or a new-to-you trail every weekend. Setting milestones keeps things exciting and rewarding—plus, checking off accomplishments is incredibly satisfying!
18. Make Time for Strength Work
Many runners skip strength training, but it’s a non-negotiable for injury prevention and performance. Building strong glutes, core, and stabilizing muscles helps maintain good form, reduces the risk of overuse injuries, and improves running economy—meaning you end up running faster with less effort. Or at least that’s the goal!
Quick tip: Strength training doesn’t have to take hours. Just 2–3 short sessions per week focusing on single-leg exercises, core stability, and mobility work can make a huge difference in your endurance and resilience. I’ve been loving Heather Robertsons free 12 week strength challenges, check out her playlist on Youtube here.
19. Prioritize Sleep
Runners often focus on nutrition and training but forget that recovery happens during sleep. Poor sleep can lead to slower recovery, increased injury risk, and decreased performance due to elevated cortisol and impaired muscle repair. Sleep is when the magic happens!
Aim for 7–9 hours of quality sleep per night. If your schedule is packed, try starting a sleep routine, limiting screen time before bed, and keeping a consistent sleep schedule to improve recovery and energy levels.
My sleep routine: includes a shower before bed, taking my ashwagandha and magnesium supplements, rolling on some lavender oil on my feet and reading a few pages. I’ve tried to stop watching shows or scrolling in bed and leave my phone in another room at night.
20. Consistency is Key!
You don’t need perfect training days—you just need to keep showing up. The biggest gains in running come from consistent effort over time, not from any single workout or week of training.
Pro tip: When life gets busy, remember that doing something is always better than nothing. A short run, a quick strength session, or even stretching helps maintain momentum. Progress isn’t about being perfect—it’s about showing up day after day!
With these additional tools in your toolbelt, you’ll be sure to hit all of your running goals in 2025!
Ready to Take the Next Step On Your Running Journey?
Remember that progress takes time, and every small step counts! Whether you're just starting your journey or looking to refine your current habits and routines, these tips can serve as a guide to help you stay on track all year long.
Trust me when I tell you that improving your running performance can absolutely happen for you!
With the right tools, habits, and guidance, you can finally nab that PB, recover from that hard workout and have a ton of energy!
If you’re ready for personalized support to fast-track your progress, I’d love to work with you inside my Endurance Essentials program.
Learn more about my program here.
Like this post and want to read more? Check out my other resources:
7 Day Meal Plan for Runners
If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here.
