Bridging the gap from knowing nutrition to doing nutrition
You’ve read the articles, watched the reels, and understand the importance of pre-training and recovery meals. Yet, when it comes time to put that knowledge into practice, something always seems to get in the way. Sound familiar?
Identifying small nutritional improvements is easy—but consistently implementing them is another story. Time and again, runners encounter unexpected barriers to changing their diet, often due to subconscious psychological beliefs or the time pressures of juggling training with daily life.
This disconnect between knowledge and action is what I call the “knowing-doing gap.”
It turns out that knowing what to do—and even having the willpower—isn’t enough. Building sustainable nutrition habits is a skill, just like running itself. Here are three common barriers that might be holding you back and how to overcome them.
Common barriers to implementing nutrition changes
- Trying to do Too much at once You carefully plan out a week’s worth of new recipes, swap sandwich lunches for freshly made salads, and commit to cooking everything from scratch. But by day two, it feels overwhelming. The temptation to abandon your efforts entirely is strong.
- Inconsistency in routine Sticking to new habits is easier with a set routine, but that’s not realistic for most athletes. You’re balancing training with work, family, and social commitments, making it difficult to establish consistent meal patterns.
- Fear of negative training effects What if changing your nutrition impacts your training? Many runners, for instance, hesitate to fuel before morning sessions because they worry about stomach issues or sluggishness. These “what if” fears can prevent positive changes.
Bridging the gap: Strategies for success
- Start small and aim for consistency
Instead of an extreme overhaul, focus on 1-2 manageable changes at a time. Modify what you’re already doing rather than reinventing your entire diet.
Example Tip: Need more carbohydrates in your morning recovery meal? Increase the oats in your porridge or swap berries for a banana in your cereal.
- Plan for flexibility
Life is unpredictable. Prepping simple, go-to meals and snacks means you’ll stay on track even when schedules change.
Example Tip: Have quick, nutrient-dense options available, like overnight oats, pre-cooked rice and chicken, or a stocked fruit bowl. This makes it easier to stay consistent.
- Find accountability and support
Having someone to check in with—whether it’s a training partner, coach, or fellow runner—can significantly boost your chances of success.
Example Tip: Team up with a friend who shares your nutrition goals. A little accountability can make a big difference!
- Identify your personal roadblocks
Self-awareness is key to change. Ask yourself: “What’s one area where I feel most stuck?” Pinpointing this can help you take that first step forward.
Taking action: What’s next?
Bridging the knowing-doing gap takes patience and practice. Take the first step today—your future self (and your running performance) will thank you!
Catherine Voyce (Registered Sports Dietitian)
April 2025
Click here to see all the articles in the ‘Nutrition’ Series