MISTAKE #1: You eat back all the calories you burned—and then some. Offset “runger”—a postrun hunger you have to feel to believe—by fueling smart. Unless you’ve eaten a meal in the past 2 to 3 hours, have something low-fat and carb-based—like graham crackers with a teaspoon of honey—30 minutes before your run to stay energized. Then have some protein, good fats, and a few more grams of carbs within an hour after your run. This formula will help control the eat-everything-in-sight instinct and kick-start recovery so you can bounce back quickly. (Check out these 20 perfect workout snacks for tasty fueling ideas.) MISTAKE #2: You love “sports foods.” All the gels, chews, and drinks that purport to energize, hydrate, and boost you like you’re Usain Bolt aren’t necessary unless you’re exercising more than 75 minutes or doing a particularly insane workout. Often these engineered foods have calorie, sugar, and fat content to rival that of conventional candy bars. You can rely on whole foods and “calorie-free fluids,” like plain old water. (For a real boost, try these 5 natural sports drinks.) MISTAKE #3: You go on an extreme diet, cave, and gain it all back. Running offers reason no. 4,621 why the temporary misery of dieting—giving up entire food groups or skipping meals—is a bad idea. The constant calorie burning encourages you to fuel your body with clean, whole foods. Cutting out junk allows you to lose weight with minimal effort. And without all the sugar crashes, you’ll have more energy for every run. (Here’s how to stop yo-yo dieting for good.) MORE: 10 Essential Recipes For Every Runner
