You’ve likely heard a lot about GLP-1s and their growing popularity. But have you considered their impact on the running community?
At first glance, prescription medications for weight loss or diabetes might seem far removed from the track, treadmill or pavement. However, they’ve quickly become part of many fitness journeys. Thousands of people who never thought they could run now have hope. In this blog, we’ll break down what GLP-1 medications are, how they impact current runners, what new runners should know, and the risks.
WHAT ARE GLP-1S (AND WHY THE BUZZ?)
GLP-1 stands for glucagon-like peptide-1, a hormone produced in your small intestine. It helps regulate blood sugar, triggers insulin release, slows digestion and promotes feelings of fullness. Medical researcher, John Eng, was studying Gila monster peptides, giving way to breakthroughs in human GLP-1 medications.[1]
GLP-1 receptor agonist medications mimic the glucagon-like peptide-1, giving your body similar metabolic signals. Because of this, they are effective for treating type 2 diabetes and, more recently, obesity.[2] Many people using GLP-1s lose 15–20% of their body weight when paired with lifestyle changes.[3]
Not surprisingly, as more people experience significant health changes, interest in running has grown.
GLP-1S AND HOW THEY AFFECT PERFORMANCE
If you’re already a runner, GLP-1s may influence your training in several ways. For example:
- Easier impact on joints. With lower body weight, running may feel smoother, and joint strain can decrease.
- Better metabolic control. Improved blood sugar regulation may help prevent mid-run crashes and support steadier energy.
- Changes in appetite and fueling. Because GLP-1s reduce hunger and slow digestion, runners may need to plan fueling more carefully.
In short, current runners often notice meaningful changes — both positive and challenging — as their bodies adjust.
RISKS AND CONSIDERATIONS FOR ACTIVE RUNNERS
Although GLP-1s offer benefits, runners should watch for potential drawbacks:
- Muscle Loss and Strength Decline
Rapid weight loss sometimes leads to reduced lean muscle mass.[4] Consequently, you may feel weaker or less stable on the run.
What to do:
- Increase protein intake
- Add resistance training 2-3 times a week
- Incorporate cross-training workouts and workout classes to support muscle maintenance
- Digestive Issues and Fueling Challenges
GLP-1s slow digestion, which may make pre-run meals uncomfortable and cause GI issues during training. Because of this, runners may need to experiment with timing, lighter fueling options or liquid calories.
- Training Adjustments
Side effects like nausea or dizziness may be more noticeable during harder workouts. For runners, it is important to ease into your speedwork and prioritize hydration. In addition, recovery may be slower. If you’re under-fueling (even unintentionally), soreness lingers longer, hard workouts feel harder and back-to-back run days feel rough. Recovery depends on calories + protein + carbs — three things GLP-1s often reduce.
- Injury and Bone Stress Risk
Lower body weight + reduced intake can mean lower bone density over time and increased risk of stress fractures, which may be a concern for high-mileage runners or those with a history of RED-S.
- Performance Issues
Many runners notice slower race times, less pop/speed, and reduced motivation for hard efforts. The trade-off may be worth it if health is the main goal, but frustrating if performance matters.
A NEW WAVE OF FIRST-TIME RUNNERS
One of the most inspiring effects of GLP-1 medications is the way they’re opening doors for people who never thought running was possible. For many, weight, mobility or confidence barriers once made running feel intimidating. Now, reduced joint strain and improved energy make movement more accessible.
As a result, more women are:
- Starting walk/run intervals.
- Signing up for their first 5K. Learn more about training for your first 5K.
- Joining supportive running groups like Moms on the Run.
- Discovering the emotional and social benefits of being active.
Running becomes not just exercise, but a new expression of identity: “Maybe I really can do this.”
WHAT NEW RUNNERS SHOULD KNOW BEFORE STARTING
If you’re just beginning your running journey while on a GLP-1, a thoughtful approach sets you up for success.
- Start Slow (and Celebrate Progress)
Your body is adjusting in multiple ways — including weight changes and metabolic shifts. Therefore, make gradual increases in running time/duration, distance and intensity. Running groups such as Moms on the Run offer running programs tailored to new runners.
- Fueling Still Matters
Even with a reduced appetite, your body needs energy for running. In addition, under-fueling can increase fatigue or injury risk. Learn more about runner nutrition.
- Strength Training Supports Injury Prevention
New runners benefit from building foundational strength — especially during rapid weight loss.
- Expect Some Trial and Error
You may need to adjust run timing, hydration or fueling as your body responds to the medication.
Ultimately, patience and consistency build confidence, capability and joy in running.
FINAL THOUGHTS
GLP-1 medications represent a powerful moment in health and wellness. However, the best long-term results (whether you’re a seasoned runner or a brand-new one) come from pairing medication with movement, strength, nutrition and a supportive community. Supportive moms running groups, such as Moms on the Run, help many women find this support.
Ultimately, GLP-1s may spark the desire to run, but running is what builds endurance, confidence and connection. And with the right coaching and community, every runner can find their stride.
[1] The discovery and development of GLP-1 based drugs that have revolutionized the treatment of obesity | PNAS
[2] GLP-1 Agonists: What They Are, How They Work & Side Effects
[3] GLP-1 and health: Beyond weight loss in the Ozempic era
[4] Rapid weight loss can lead to loss of muscle mass | UCLA Health