When 'Just for Fun' Starts to Look Like Elite Training
By Project RED-S Founder, Pippa Woolven
When I was an elite distance runner, every part of my day revolved around training and recovery. I had structured sessions, rest, regular health checks, and people around me reminding me to eat enough (though I didn’t always take their advice, which didn’t end well). It was far from it, but the support was there.
Now, years later, I train purely for the love of it, and I’m surrounded by others who do the same. But what I’ve been noticing more and more is how many recreational athletes – runners, cyclists, triathletes, gym-goers – are quietly taking on training loads that could easily belong to a pro. Long runs before work, hours on the bike, back-to-back marathons or ultras, all squeezed into already busy lives.
It’s always inspiring to see that kind of commitment. Movement gives people purpose, community, and joy. But something I think many of us often forget is this: just because we don’t get paid to train doesn’t mean our bodies need less care.
The miles, the hours, the demands of work, school, family, and everything else… it all stacks up. And unlike the pros, most of us don’t have a nutritionist or physio on speed dial. We jump from the last rep to answering emails, our next class, or the school run, often skipping warm-downs or post-session snacks and telling ourselves we’ll make up for it later.
If I hadn’t been through my own long and entirely avoidable journey with REDs, I might not have known any better either. It’s easy to assume that REDs only affects elite athletes. Lots of people think that unless they’re winning races, they don’t need to worry about carbs, energy availability, or recovery. And maybe some people don't, but the truth is that many recreational athletes are just as vulnerable. Our bodies don’t care whether we call ourselves “athletes” or “just exercisers.” They know stress, and they need fuel. And when energy intake doesn’t meet energy demands, the body begins to prioritise survival over health, leading to symptoms like fatigue, hormonal disruption, illness and injury.
The good news, though, is that much of this is preventable with the right education and support. We need to start early, at school and in grassroots sports, so that young people grow up understanding that energy balance isn’t just about performance, it’s about growth, mental health, and long-term wellbeing.
And a tip or two for those of us already deep into our training routines:
Nutrition isn’t optional; it’s part of any training plan. Our bodies needs a baseline amount of energy just to get through day-to-day life, and exercise comes on top of that. Food is fuel for your workouts, protection for your bones and hormones, and the foundation of recovery and long-term health. Most importantly, food should be enjoyed and never “earned” through exercise.
Look out for red flags. Constant fatigue, injuries that won’t heal, mood changes, low libido, missing morning erections or menstrual cycles - these aren’t “just part of training.” They’re your body asking for more support. Don’t ignore the whispers.
Rest counts as much as training. Sleep, downtime, and mental breaks are what actually allow your body to adapt to training. You don’t need to stand on a podium to deserve proper care. Every single one of us deserves to train in a way that helps us thrive, not just survive.
At the end of the day, it’s not about how much you can push, but how well you can sustain it (and enjoy it!)