Spotting the Signs, Supporting Each Other, and Fuelling for Health & Performance
At FAST Running, we care about what helps our athletes thrive—not just on the track, but in life. That’s why we talk openly about the importance of eating enough, fuelling properly, and recognising the red flags that can signal something is off.
Undereating—whether intentional or unintentional—is a growing concern in youth sport. In some cases, it leads to a condition known as Relative Energy Deficiency in Sport (RED-S). While it might start with good intentions (eating “clean,” trying to stay lean, or skipping meals during a busy day), RED-S can cause serious consequences for both performance and health.
What Is RED-S and Why Does It Matter?
RED-S happens when an athlete isn’t eating enough to support both training needs and basic body functions. You might not notice it right away—but over time, it can impact:
- Energy and recovery
- Strength and speed
- Injury risk
- Growth and development
- Menstrual cycles in girls
- Mood and concentration
Even with a full training schedule, if you’re not fuelling properly, your body starts to break down rather than build up.
Signs to Watch For
Athletes, coaches, and parents should all be aware of warning signs that something isn’t right:
Physical signs:
- Frequent fatigue or dizziness
- Getting sick often
- Ongoing soreness or frequent injuries
- Irregular or missing periods (in girls)
- Not growing as expected (in teens)
Performance signs:
- Plateauing or declining results
- Taking longer to recover after sessions
- Struggling to complete usual training loads
Emotional signs:
- Feeling anxious or guilty about food
- Avoiding meals with others
- Obsessing over “clean eating” or weight
- Feeling cold all the time
You don’t need to tick all the boxes to be at risk. Just one or two of these signs is enough to start a conversation.
Creating a Safe, Supportive Food Culture at FAST
We believe nutrition should never be secret or shameful. That’s why we encourage open chats about food at training, at team dinners, and in one-on-one check-ins.
In FAST Running, we:
- Make space to talk honestly about food and fuelling
- Avoid praising weight loss or restrictive eating
- Focus on performance, recovery, and feeling good
- Share meals, recipes, and snacks to support each other
- Celebrate eating enough as a key part of training hard
Athletes should feel safe to ask for help or guidance. And if you’re concerned about a teammate or even yourself, it’s always okay to speak up.
Why It’s Good to Talk About Food
Talking about nutrition isn’t about judging or shaming—it’s about giving athletes the tools to perform at their best.
By talking:
- We bust myths (like “carbs are bad” or “lighter is always faster”)
- We make fuelling normal—just like training drills or warm-ups
- We support each other through growth, change, and pressure
Final Message for Athletes
If you’re constantly tired, skipping meals, or unsure if you’re eating enough—it’s okay to ask for help.
If a teammate seems to be struggling, don’t stay silent. Reach out to a coach, a parent, or a trusted adult.
At FAST Running, we’re committed to running excellence—and that means fuelling right, recovering well, and caring for the whole athlete.
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