THE RUNNING EFFECT PODCAST Your Training Isn’t Broken—Your Fueling Is: RD Cortney Berling on Solving RED-S and Getting Faster
Sep 21, 2025
Cortney Berling, a Registered Dietitian and sub-3 marathoner, shares her insights on under-fueling and its impact on running performance. She explains RED-S, emphasizing the importance of adequate nutrition over training volume. Cortney offers practical fueling strategies, like matching carbs to mileage and improving pre-bed protein intake. She addresses mental health, the effects of social media on eating habits, and shares her personal journey with under-fueling. This conversation is a crucial wake-up call for athletes seeking to optimize their performance through proper nutrition.
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What RED‑S Really Is
- Relative Energy Deficiency in Sport (RED-S) is chronic low energy availability where intake doesn't meet training demand.
- It creates an energy gap that, over time, leads to systemic dysfunction and impaired performance.
Scale Carbs With Mileage
- Increase carbohydrate intake as mileage increases and match fueling to training demands.
- Work with a registered dietitian when adding big training loads like a half or full marathon.
Practical Ways To Eat More
- Use smoothies, soups, and frequent snacks to increase daily energy without large meals.
- Do not go more than four to five hours without eating and pack convenient bars to avoid energy gaps.
