Understanding Interoception and Fuelling On The Go

Welcome to part three of my Neurodivergent Runner Chronicles, where I share how being neurodivergent influences my running experience. Today, we’re exploring a lesser-known sense called interoception, and how it impacts my ability to fuel properly as a runner.

What is Interoception?

Interoception is one of our lesser-known senses that helps us detect internal bodily sensations. It’s what allows us to recognise signals such as hunger, thirst, pain, and fatigue. However, for many neurodivergent individuals, interoception can be muted or disrupted. This means we may struggle to sense these cues, often not recognising when we’re hungry, thirsty, or even in pain. This disruption can lead to challenges like a higher pain tolerance or difficulty realising when our body needs fuel.

How Does Interoception Affect Me as a Runner?

In many ways! Running is physically demanding—it requires your muscles to work hard and depletes your energy reserves, making proper fuelling crucial for both performance and recovery. However, when interoception is disrupted, recognising hunger or thirst becomes difficult. Personally, I often forget to eat or drink, which can result in poor performance during runs and slow recovery afterwards.

For neurodivergent runners, fuelling isn’t as simple as just ‘eating when you’re hungry’. Since my body doesn’t always send clear hunger signals, I’ve had to develop strategies to ensure I stay properly fuelled.

My Fuelling Strategy: On-the-Go Snacks

To work around the challenges of interoception, I’ve developed strategies that help me maintain energy levels without having to rely on traditional hunger cues. One approach that works well for me is having easy, on-the-go snacks that I can grab between activities. This way, I don’t have to rely on sitting down for long meals when I’m not feeling hungry, especially when my brain is focused on something else. These foods are portable, quick, and help ensure I’m giving my body the fuel it needs to perform and recover, even when I’m not receiving the usual hunger signals.

Listen to Your Body—Even When It’s Quiet

For neurodivergent runners, paying attention to fuelling requires extra mindfulness. By incorporating strategies like keeping convenient snacks on hand, we can ensure we’re meeting our body’s needs, even when our interoception is muted.

Happy running—and remember to stay fuelled!

Luvya, Nids x