Spring on the plate: what runners really need to change (and what they can keep)

Every year, it’s the same script. The thermometer climbs past 20°C, sometimes over 30°C by late May, spring marathon and half-marathon builds stack up, and a little voice whispers that you should “eat a bit lighter.” Less pasta, less rice, more salads. The instinct feels right. The problem is, that instinct can quickly turn into a trap.

“ I think it really depends on what you mean by lighter, explains Laura Martinez, a sports dietitian and Canal+ columnist on la Chronique des Sports and Trail 360. For me, ‘lighter’ often just means eating less. And if you’re truly taking in less than you’re burning, you’ll feel it. ” A crucial distinction for runners who, at the exact same time, are often ramping up training volume ahead of the big road-racing dates on the calendar. Physiologically, it’s pretty straightforward. Switching to fresher, seasonal food, yes. Cutting calories without thinking, no. The two aren’t automatically linked, and plenty of runners blur that line.

Hydration: the season’s first priority

Before she even gets into what’s on the plate, the 27-year-old nutrition lecturer hammers home another point. “ The number one thing to adjust when temperatures rise, for runners training outdoors, is hydration, she insists. A one-degree increase in core temperature means roughly 200 to 300 ml more water per session. That’s huge .”

In practice, the strategy isn’t just about drinking more mid-run. It starts well before you lace up. Starting dehydrated means starting with a handicap. The idea is to spread fluids across the day, not cram your liter and a half into the afternoon. And if you’re a heavy sweater, carbonated mineral water like Céleste or Saint-Yorre can be a real post-run ally thanks to its sodium and bicarbonate. “ Bicarbonate helps buffer the acidity created by lactic acid, and sodium replaces salt lost through sweat,” explains the former pro footballer for Fleury 91 F.

For runners who want to dial in their fluid losses more precisely, one simple method does the job: weigh yourself before and after training, and note how much you drank in between. The difference gives a reliable estimate of water loss depending on the weather. Few runners actually do it, yet it can change a lot as summer approaches.

Fruits, vegetables and minerals: the season’s winning trio

Spring also means the comeback of water-rich fruits and vegetables. Tomatoes, cucumbers, radishes, strawberries, melons soon… foods that naturally contribute to hydration, and most fresh produce is at least 90{929902e1ae24fbd41363c9a1c32dfbb627114431c099f6444c46d2492cf1e17f} water. But Laura Martinez tempers the enthusiasm many feel for raw veggies as soon as the sun comes out: “ Yes, it’s interesting to include foods that add a bit more water. But that doesn’t mean you should forget your basic needs.”

In other words, a big bowl of raw veg doesn’t make a well-balanced runner’s meal, especially if training is increasing. Moving toward cooler, less-cooked dishes can be smart. Go for a chickpea, tuna, tomato, cucumber and feta salad that covers carbs and protein without firing up the stove, but it still needs to be built properly. “ Composed salads that don’t necessarily require much cooking, but let you put together fairly varied plates that meet an athlete’s needs, with plenty of carbs, some protein and raw vegetables,” sums up the nutritionist, who also logs plenty of miles on road and trail.

Another often-overlooked point in this transition period: salt. Counterintuitive, but real. Many runners avoid salting their food as a precaution. Not a great idea when sweat rate ramps up. “ Athletes sweat more, their sodium needs are higher, she reminds us. Salting your meals a little more can be useful, without going overboard of course .”

Your pre-run meal doesn’t really change with the season

One misconception needs correcting here. No, your pre-workout meal doesn’t fundamentally need reinventing when spring arrives. The big principles stay the same in every season: eat a complete meal at least three hours before your session, and if needed, add a small, easily digested snack in the 30 minutes before you head out, like a very ripe banana, an applesauce pouch, or fruit jelly chews.

What can change for runners who struggle in the heat is digestibility. “ If someone tells me that in summer their digestion is slower, we’ll adapt, explains Laura Martinez. We’ll favor easy-to-digest starches, avoid anything too wholegrain, and legumes. We’ll lean toward cooked vegetables, not necessarily a big raw salad that takes longer to digest. Meals that aren’t too saucy, and lean proteins.” Common sense, yet even experienced runners sometimes forget it when mid-season fatigue sets in.

I’ve had patients who expend a lot of energy and who, intentionally or not, don’t eat enough, to the point of developing osteoarticular and muscular complications, changes in eating behavior, and changes in body composition.

RED-S: the invisible trap of low energy availability

This is where caution matters most. Because eating too little isn’t a minor risk, and it affects far more runners than you’d think. RED-S, short for Relative Energy Deficiency in Sport, occurs when energy expenditure consistently exceeds intake. The consequences range from recurring injuries and stress fractures to hormonal, bone and immune complications. Estimates suggest it affects between 23 and 80{929902e1ae24fbd41363c9a1c32dfbb627114431c099f6444c46d2492cf1e17f} of female athletes and between 15 and 70{929902e1ae24fbd41363c9a1c32dfbb627114431c099f6444c46d2492cf1e17f} of male athletes across various sports. Numbers that should give you pause.

“ In runners, we often see what’s called RED-S, confirms Laura Martinez. I’ve had patients who expend a lot of energy and who, intentionally or not, don’t eat enough, to the point of developing osteoarticular and muscular complications, changes in eating behavior, and changes in body composition.” A very real side effect of the springtime urge to “lighten up,” especially when training volume is rising at the same time.

To address it without making plates heavier or sacrificing seasonal freshness, the most effective approach is often to spread intake out. Add snacks rather than increasing meal size, transition gradually from cooked vegetables to raw ones to help preserve vitamins and minerals, and make sure you cover magnesium needs, which are higher in athletes, with almonds, spinach or dark chocolate.

No revolution needed, just smart tweaks

It may be the most useful takeaway of the whole piece. Moving into the warmer months doesn’t call for a nutritional reset. “ For an athlete who already has solid habits that fit their practice, it’s just a few small adjustments on top of those habits,” concludes Laura Martinez. More water, a bit more electrolytes, seasonal fruits and vegetables as support, plates that feel fresher without cutting carbs, and the post-run beer if that’s your thing, but not instead of rehydrating. The winter-to-spring transition isn’t won with a food revolution. It’s won with a few well-chosen details.

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