Marathon Training in January: Balancing weight, energy and performance

Joanne Hart, Health and Hart. Registered Nutritional Therapist BSc(Hons)

Sport Nutrition/Digestion/Energy/Recovery/Hormones & Body Composition.

Training for a spring marathon? Here’s how to manage weight without losing energy — and why January is the best time to get your nutrition sorted.

Marathon season starts early

January is when most runners switch from the 'holiday shuffle' to proper training. But increasing mileage while trying to manage weight or improve body composition can feel like walking a tightrope. Too little fuel and your energy dips; too much of the wrong foods and progress slows.

Weight loss and marathon training: they can co-exist

You don’t need to choose between losing weight and running well, but timing matters. Sustainable changes early in the training cycle help you feel lighter, stronger and more efficient by spring. Good nutrition here means better recovery, fewer injuries and steadier energy across long runs.

Practical steps you can start today

• Have protein with every meal to support muscle and keep hunger steady

• Prioritise carbs around training sessions (before + after), but when you reach those longer runs you may well need to eat carbs at each meal but, but not always on their own

• Track your hydration, winter running is surprisingly dehydrating

• Add 1 to 2 strength sessions weekly to support metabolism and injury prevention

• Include yoga and pilates for flexibility, stress relief and core strength

• If you aim for weight loss, keep the deficit small or you'll affect your energy

• Work with me if you’re unsure how much fuel you need or have any other issues. I've helped many men and women with a focus on performance and longer term health.
  

This is your window to make progress

January is the perfect reset point: mileage is still manageable, motivation is high, and small adjustments now will pay off on race day. If you want to feel lighter, faster and more energised, now is the moment to get support.

Don't miss out, book a free nutrition refresh session with Joanne at Health and Hart. BSc (Hons) nutritional therapist, Integrative sports nutritionist (CISN).