Running on Empty: Poor Nutrition Raises Injury Risk for Females in Sydney
Jun 5
3 min read
Posted by Evidence Based Motion | April 2025
Keywords: mobile personal trainer Sydney, female personal trainer Sydney, injury prevention, sports nutrition, running coach Sydney, personalised training, nutrition for female athletes
🚨 New Study Links Poor Nutrition to Increased Injury Risk in Female Runners
Looking to build endurance, lose fat, or simply feel more energised through running? A new study from the University of South Australia has revealed a crucial factor many active women in Sydney overlook: nutrition directly impacts injury risk, especially for runners.
Researchers analysed nearly 6,000 adult distance runners and found that women who consumed fewer calories and less dietary fat were far more likely to experience running-related injuries. Even fibre intake - something rarely discussed in fitness circles- was shown to affect bone stress injury risk.
🏃♀️ What the Study Found:
Injured female runners ate 450 fewer calories/day than uninjured women
They also consumed 20g less fat daily on average
Low-fibre diets (3g/day less) increased bone stress injuries in both genders
Surprisingly, protein, carbs, and calcium had no link to injury risk
The takeaway? It’s not just about macronutrients. Undereating - even while training - can make you more vulnerable to stress fractures, muscle loss, and chronic fatigue.
👩🔬 Why This Matters for Female Clients in Sydney
In our work as mobile personal trainers across Sydney, we see this often: women push harder in their workouts while unintentionally under-eating. Whether it’s due to outdated diet culture or simply lack of guidance, the result is the same - slowed recovery, more injuries, and plateaus.
And many women don’t realise that low energy availability can lead to:
🩻 Bone density loss
🦴 Stress fractures
🛌 Persistent fatigue
🔥 Reduced metabolism
😞 Hormonal imbalance
If you’re running, strength training, or doing HIIT without proper fuelling—your progress may be backfiring.
📍 The Role of a Mobile Personal Trainer in Sydney
This is where a science-backed mobile personal trainer makes all the difference. At Evidence Based Motion, we offer in-home and park-based training across Inner West Sydney, Eastern Suburbs, and surrounding areas, tailored specifically to your physiology, energy levels, and goals.
✅ No fad diets✅ No guesswork✅ No one-size-fits-all programs
Instead, we support women with realistic, sustainable nutrition education - paired with smart training protocols to build strength, endurance, and resilience.
🌿 Our Female-Focused Injury Prevention Programs
If you're a female runner, weekend warrior, or just trying to stay fit and mobile in your 30s–50s, our programs focus on:
🧠 Recovery-aware programming
🍽 Nutrition habit tracking
🏃♀️ Low-impact running form coaching
🏋️♀️ Strength and stability development
All guided by university-qualified exercise scientists, delivered at your convenience.
❓ FAQs
What is a mobile personal trainer? A qualified trainer who comes to you, at home, in a park, or wherever is most convenient. We train women across Sydney with a focus on evidence-based results and injury prevention.
Do you help with running technique and fuelling? Absolutely. We specialise in integrating running performance and nutrition coaching to minimise injuries and improve results, especially for female clients.
📌 Where We Train – Sydney’s Trusted Mobile Personal Trainers
At Evidence Based Motion, we deliver mobile personal training across multiple regions in Sydney — whether it’s in your home, a local park, or your apartment gym.
📍 Inner West Sydney: Newtown, Marrickville, Leichhardt, Stanmore, Glebe, Petersham, Annandale, Lilyfield, Camperdown, Dulwich Hill
📍 North Sydney & Lower North Shore: Crows Nest, Neutral Bay, Cammeray, Northbridge, Waverton, Kirribilli, Cremorne, Wollstonecraft
📍 The Hills District (Alex – Senior Trainer): Kellyville, Rouse Hill, The Ponds, Box Hill, Castle Hill, Bella Vista, Beaumont Hills, Stanhope Gardens
With Alex now servicing Kellyville and surrounding suburbs, our evidence-based approach is more accessible than ever. Whether you're looking to build strength, prevent injury, or improve endurance, our expert trainers deliver structured, research-backed sessions to your doorstep.
📧 info@evidencebasedmotion.com
📚 Reference:
Erin A. Colebatch, Joel T. Fuller, Evangeline Mantzioris, Alison M. Hill. Diet, risk of disordered eating and running-related injury in adult distance runners: A systematic review and meta-analysis of prospective cohort studies. Journal of Science and Medicine in Sport, 2025; DOI: 10.1016/j.jsams.2025.02.001
