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 (not that I always listened, much to my detriment). It wasn’t perfect, 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 wouldn’t look out of place on a professional athlete’s schedule. Long runs before work, hours on the bike, marathons or ultras built into already full lives.

It’s inspiring to see so many people motivated and committed. Movement brings 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 and hours add up, and so do the demands of work, study, relationships, family life, and everything else life throws at us. Unlike elite athletes, most of us don’t have access to nutritionists, physiotherapists, or a carefully managed recovery plan. We jump from the last rep to answering emails or school pick-up, often skipping meals or telling ourselves we’ll eat something later.

If I hadn’t been through my own long and unnecessary journey with REDs, I might not have known any better either. It’s easy to think REDs is something that only happens to professionals. Many people assume that unless they’re winning races, they don’t need to think about carbs, energy availability, or recovery.

But if we’re training like the pros, and sometimes even more than them, and not eating and resting enough, we’re just as at risk. 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, recurrent injury, and eventually, burnout or breakdown.

The good news? Much of this is preventable with the right education and support. We need to build awareness at every level – starting from school age and in grassroots sports – so young people grow up understanding that energy balance isn’t just important for performance, but for healthy growth, mental wellbeing, and long-term health.

And for those of us already deep into our training routines:

• Nutrition isn’t optional; it’s part of any training plan.

  Food is fuel* for your workouts, protection for your bones and hormones, and essential for recovery and long-term health. *And most importantly, food should be

  enjoyed and never “earned” through exercise.

• Look out for red flags.

  Low energy, persistent fatigue, frequent injuries, mood changes, changes in libido, morning erections, or menstrual cycles (if you menstruate) aren’t “just part of the grind”. They’re signals that your body needs more support. Please, listen to those whispers!

• Rest and recovery matter as much as training.

  Sleep, time off, and mental breaks are what make adaptations to training possible. You deserve to take care of yourself. It doesn’t matter how fast you run or whether you stand on a podium. Every single one of us deserves to train in a way that helps us thrive - not just survive.