She Runs Eats Performs

Nutrition for Winter Running

Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. But as well as the foods you eat, we also give you some practical tips to help keep you safe and warm as you head out the door on those cold winter mornings.

Show Notes

(05:28)

Outlining the 5 principle nutrients to consider for winter running before moving on to discuss each one individually. The first nutrient under the spotlight is vitamin C, an underrated but very powerful nutrient whose principle role is to support the immune system, which is what is discussed here.  

 (09:15)

Moving on to discuss the importance of vitamin D in immune health and how Mg is required for the conversion of vitamin D to its active form. The need for Magnesium in muscle relaxation is also a topic of conversation here.  

(12:29)

Looking at Omega-3 Fatty Acids and their anti-inflammatory role in the body before progressing to Beta-Glucans and how their immunomodulation action within the body. 

 (17:01)

Considering the Female Factors for winter running including a female’s increased risk for Autoimmune conditions. 

(20:25)

Discussing the food sources of vitamin C including Acerola, which is known to be the richest food source of Vitamin C content. But some more commonly eaten food sources of Vitamin C are also highlighted.

 (24:53)

Introducing food sources of Vitamin D to consider during the winter months when exposure to daylight is limited before moving on to highlight key foods containing magnesium 

(30:44)

Introducing omega-3 and beta-glucans and having a brief discussion about the principle food sources of these important nutrients for immune health. 

 (37:14)

Moving away from food and nutrition and thinking about some practical and safety considerations for winter running. Being able to see and being seen when out running in the dark are two areas discussed before moving on to mention ways to keep warm and free from harm.  

(42:45)

Key takeaways:

1. There are many nutrients to consider to help keep you healthy during the winter months, however our 5 principal ones are: Vitamin C and D, Magnesium, Omega-3 and Beta-Glucans. 
2. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health 
3. Remember that women are more susceptible to autoimmune conditions. So a good reason to try and maintain optimal immune health all year round, but especially during the winter months.   
4. There are daily Recommended Nutrition Intake levels for most nutrients set out by UK govt bodies, however these are set at levels known to prevent illness in the majority of people, they are not recommended optimal intake levels.   
5. Remember that certain nutrients can be lost from food through exposure to air, cooking methods and other factors so be mindful of this when considering your daily intake of key nutrients for your winter running. 
6. Moving away from food and nutrients and thinking about the practicalities of winter running. It is important that we take extra precautions when running outside, both for our safety and for our health.  
7. Ensure you can see and bee seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch.  
8. Keep warm, especially if going out for a long run. Wear layers as you can always take them off and tie hem round your waist. Remember to take a hat and gloves, remember exposure of the head and face are thought to account for a large proportion of body heat loss. 
9. Finally, don’t take risks, if the weather or environmental conditions are not conducive to safe running then keep active doing another sport for a short while e.g. swimming, gym, treadmill, spinning. 

Related Episodes:

Ep7 Vitamins and Minerals for the Female Runner

Ep14 Endurance Running and the Immune System

Ep26 Nutrition for Soft Tissue Injury

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR-Energy for Everything

We need Energy for Everything, including our running. So, today in our HWHR mini episode we give you an overview of the key nutrients needed as building blocks in energy production so you can have high levels of energy for everything you need to do. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:01)

Outlining the 4 key nutrients to be discussed then moving on to introduce each one and explain their relevance to energy production. 

(10:04)

Thinking about the impact of depleted levels of these key nutrients on a mid-life female runner 

(14:49)

Delving into the food sources of these 4 key nutrients and considering foods that contain all the key nutrients to help keep meal preparation easy.  

(19:47)

Key Takeaways:

1. We talk about 4 key nutrients here, but remember there are many nutrients involved, in some capacity, in the production of energy.
2. These 4 nutrients (iron, copper, Mg and B-vits) tend to have multiple roles within the Krebs cycle (energy production), especially Mg and the B-vits
3. Remember poor energy production could impact on your everyday health AND your running performance
4. Poor energy could result in poor recovery from training as well as an increased risk of injury and illness
5. To help prevent insufficiency of any of these key nutrients it is important to eat the foods that contain them FREQUENTLY and keep it CONSISTENT
6. Some foods contain ALL of the key nutrients, which helps keep it simple and easy when preparing meals/snacks e.g. legumes and nuts and seeds. 

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Nutrition Periodisation for Runners

In this episode we look at Nutrition Periodisation. You may not have heard of it, which is understandable as it is a fairly new concept. Think about your running, do you ever consider YOUR nutrition in relation to your running training calendar? Do you ever think about your food intake and its correlation with the various phases of your training for example pre-race phase or rest and active recovery phase? In this episode we discuss the phases of Nutrition Periodisation and how manipulating your nutrient intake could support YOUR training, resulting in physiological adaptations known to enhance running performance.

Show Notes

(03:44)

Defining Nutrition Periodisation and outlining its various titles. Nutrition Periodisation is interpreted in various ways, however it is outlined here as 4 phases throughout the calendar year. Moving on to suggest what an athlete’s training programme may look like during these 4 phases.  

(06:45)

Outlining the other interpretations of Nutrition Periodisation including the physiological adaptations achieved through planned and purposeful manipulation of nutrition as well as exercise. Manipulating nutrition on a daily/weekly or over months/years is also discussed here as an approach to achieving physiological adaptations and enhanced performance.  

(13:00)

Moving on to discuss the influence of nutrition periodisation on muscle adaptation with a focus on protein and antioxidants.    

(17:29)

Thinking about the performance enhancing effects of nutrition periodization with carbohydrates being the principle macronutrient discussed. Strategic carbohydrate feeding is known to be capable of increasing the production of carbohydrate transporters in the digestive tract, thus increasing the amount of glucose transported into the bloodstream for readily available energy. But low carbohydrate feeding is also thought to enhance performance, this is also considered. 

(24:51)

Looking at the 4 phases of nutrition periodization and thinking about WHAT food and nutrition to consider and WHY during each phase. 

(38:56)

Key Takeaways:

1. Nutrition Periodisation is known by several names and there are various approaches to it. Eg. it may also be known as Periodised nutrition and may be split into 4 x phases throughout the year, or broken down into nutrition periodised “for the work required”.    
2. Nutrition periodisation essentially is the nutrition and energy needs of an individual in an effort to support their sports training…training and nutrition go hand-in -glove.  
3. Ultimately Nutrition Periodisation is in place to support adaptations to enhance performance 
4. Most research focuses on the adaptation and performance effects of manipulating the macronutrients, however remember the micronutrients are important too. 
5. Remember to consider the practical aspects of nutrition periodization ie. will you have to travel to competition? If so, what can you take with you? What will be available on the course?  
6. Additionally, practicing with these foods during training is important to reduce the risk of digestive issues during competition/race 
7. Finally remember, remember the foundations of good sports nutrition begin with an everyday healthy diet and this should run through every phase of training….even during your rest phase!!  

Related Episodes: 

Ep 2 Macronutrients to Help Runners Go Faster and Longer

Ep8 Nutrient Timing for Performance

Ep 9 Energy Bars, Gels and Powders

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

In A Runner's Kitchen 

We always want to do the best we can for our health and our running but sometimes time to prepare and inspiration for producing easy but tasty and healthy meals and snacks eludes us. So, in this episode Aileen and Karen take you behind the scenes in their home kitchens. They share with you some aspects of their “kitchen set up” that ensures they are always prepared and able to rustle up a meal or snack that supports a healthy life and optimises their training and results. Hopefully you will be inspired too! 

Show Notes

(04:01) 

In the kitchen and talking about creating a healthy food environment, which includes the quality and provenance of the food eaten and how and where to shop.  

(09:54) 

Moving on to consider which foods to have in the fridge/freezer/larder and how to achieve 80% healthy food items in the kitchen.  

(13:24) 

Karen shares a few tips on how she creates a healthy kitchen environment at home. 

(15:57) 

Discussing why it is important to create a healthy kitchen and how it could support everyday health and running performance 

(17:57) 

Aileen and Karen now share their “GO TO” foods for rustling up healthy meals and snacks to support their health and running performance. They share ideas for breakfast lunch/dinner and snacks.  

(31:31) 

Karen shares some ideas for pre/during/post training snacks, thinking about easy preparation as well as nutrient content of the foods.  

(41:17) 

Delving into healthy ‘fast-food’ styles of cooking such as stir frying, steaming, and slow cooking. Some great tips shared on how to create the perfect stir fry and one-pot meals whilst also recommending which oils to cook with.  

(54:22) 

Key Takeaways: 

• Consider the quality and provenance of the food you buy, how it’s stored and looked after, how it’s prepared and cooked and eaten 
• Choose reputable suppliers who have already done the quality checks for you 
• Change to 80% healthy foods in your kitchen and have them front and centre – easier to make good choices 
• Do this so you are always prepared and able to rustle up meals and snacks to support a healthy life and optimise your run training 
• Stock up on your GO TO Ingredients for breakfast, lunch, dinner and running snacks 
• Try Healthy Cooking Styles to enhance the nutrition value of your meal and create more time to do the things you love 

Related Episodes:

Episode 16: Smart Food Prep for Runners

Episode 11: Nutrition Basics for All Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR-Why Are You Getting Hot Flushes?

Why are you getting hot flushes? This is the question we answer today in our HWHR mini series episode. They are symptoms that many women tend to experience as they transition through menopause. So, in today’s episode we give you an insight into WHY they may be occurring and what you could do NUTRITIONALLY to help alleviate them.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:14)

Discussing the potential causes of hot flushes, which are thought to be principally due to low oestrogen levels. But consideration is also given to other factors that are known to exacerbate these symptoms in some individuals including: coffee, alcohol and certain spices. 

(06:14)

Thinking about hot flushes and how they could impact on running performance directly but also indirectly. Could they affect hydration status? Could they lead to poor sleep, which is well known for impacting on exercise performance? We discuss these ideas here. 

(08:58)

Moving on to consider how nutrition and a healthy diet could help alleviate these symptoms. Delving into some if the oestrogenic foods known to support hormone balance including: soy and flaxseed.

(16:04)

Introducing a couple of lifestyle tips that may help reduce the severity of hot flushes

(18:28)

Key Takeaways:

1. As we transition through mid-life and the peri-menopause phase female sex hormones fluctuate greatly leading to a variety of symptoms, but hot flushes are thought to be associated with LOW levels of oestrogen. 
2. There are several factors thought to exacerbate these VMS including: compromised liver detoxification pathways as well as alcohol, coffee…both of which could impact on optimal liver detoxification. 
3. Hot flushes and night sweats could affect running performance both directly and indirectly through their impact on hydration status and sleep duration and quality.  
4. There are many foods known to help reduce the symptoms of menopause but the most researched one is soy. BUT caution must be observed when consuming soy and its products due to its ability to potentially cause an oestrogen dominant status and the health effects of that. 
5. Lifestyle changes may also influence severity of symptoms and there are simple changes you can introduce that many help reduce them including: increasing your intake of organic F&V – to support the liver and maintaining a cool environment. 
6. But remember there is so much more you could do both nutritionally and with subtle lifestyle changes so do join our FREE TRAINING to find out more or jump straight in and add your name to the waiting list for our HWHR programme, which will be launching soon.

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Nutrition For Soft Tissue Injury 

As Runners we tend to head out the door without giving injury a second thought. BUT injury can occur so easily, especially soft tissue injury affecting our muscles, tendons and ligaments...and recovery can be slow. So, in this episode we delve into the 3 key phases of soft tissue injury and how nutrition could support speedy repair and recovery so you can get back to your running as quickly as possible.   

Show Notes

(05:36) 

Defining Soft Tissue and explaining the differences between soft tissue and connective tissue. Also, confirming the importance of both soft and connective tissue in achieving overall muscle power and strength and thinking about soft tissue adaptation and how it differs from muscle adaptation. 

(08:43) 

Delving into Phase 1 of soft tissue injury and considering the chemical and physiological changes at this time. Thinking about inflammation and how it is experienced (pain, swelling, redness) before moving on to discuss the key nutrients to consider to help prevent chronic inflammation setting in. Nutrients including: calcium, magnesium and proteolytic enzymes. 

(14:09) 

Considering the female factors linked to soft tissue injury. Thinking about the prevalence in women and the influence of diet and female sex hormones.  

(17:15) 

Discussing Phase 2 of soft tissue injury linked to repair and recovery before moving on to consider the key nutrients to support the healing process. Key nutrients include: vitamin C, manganese and protein all of which are important raw materials for the synthesis of collagen.  

(26:14) 

A brief conversation about Phase 3 of soft tissue injury. This is called the wellness and prevention phase so the emphasis is on the layering effect of phases 1 and 2 whilst also introducing specific nutrients in phase 3 to help prevent re-injury and deterioration of soft tissue.  

(30:10) 

Key Takeaways: 

1. Remember that soft tissue is made up of muscle, tendons and ligaments and they are all equally important in giving muscle its power and strength. 
2. Remember there are 3 phases to repair and recovery of soft tissue injury and specific nutrients need to be considered for each phase.  
3. In phase 1, nutrition is really important in helping prevent chronic inflammation setting in. But, this said, the ACUTE inflammatory cascade is IMPORTANT in the overall keeling process. 
4. In phase 2 swift introduction of specific nutrients may help minimise scar tissue. This in turn may help reduce the risk of re-injury and/or tissue degeneration. 
5. Phase 3 nutrition is about building on the nutrition introduced in phases 1 and 2 to attain/maintain tissue health so you can return to your running whilst minimizing the chances of r-injury.   
6. Lastly, Ladies, remember that we are more prone to injury than men, so consider the nutritional changes YOU may want to introduce to help PREVENT soft tissue injury – prevention is always better than cure!! 

Related Episodes:

Episode 14: Endurance Running and the Immune System

Episode 15: Nutrition To Solve DOMS

Episode 17: Nutrition For Running Injury

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR-Hormone Health in Midlife

In this mini episode we give you a snapshot of the key reasons for hormone imbalance, with the midlife runner in mind. We explore how an imbalance may impact on work, family life socialising, and, of course, YOUR running. We consider some of the principle risk factors for hormone imbalance before delving into some nutritional and lifestyle suggestions YOU could consider implementing. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(00:53)

Considering some risk factors for hormone imbalance including STRESS and DIET. Particular emphasis is placed on the effects of stress and how it underpins other factors linked to hormone imbalance including poor food choices. 

(08:08)

Discussing the links between raised cortisol levels and inflammation and how this may affect running performance and potentially lead to loss of YOUR running mojo.

(11:24)

Considering some nutritional changes a midlife female runner could implement to support her hormone health as she journeys through peri-menopause into menopause and beyond. We explore the positive effects of phytoestrogenic foods and cruciferous vegetables whilst also mentioning the detrimental effects of environmental xenoestrogens.   

(15:06)

Thinking about some lifestyle changes a midlife female runner could introduce to support hormone health including stress reduction and minimising toxin exposure.  

(17:26)

Key Takeaways

• Remember that stress can affect us in many different ways: physically, emotionally, behaviourally and psychologically.  
• Don’t ignore the stressors in your life, think about the ones within your control and try to reduce/remove them e.g. diet/lifestyle 
• Remember hormone imbalance can have far reaching health effects including: risk of injury/illness, weight gain/unhealthy body composition, risk of health conditions including T2DM.
• Remember that small changes can have significant positive effects….so start your journey of change NOW!!

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

 Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Iron Woman (The Mineral Not The Event!!)

Iron is important for a runner primarily for providing energy, however it has many functions in the body. Without adequate levels of iron running performance could deteriorate, recovery may be slow and the risk of injury could increase.  

Iron is classed as an ESSENTIAL trace mineral because the body is unable to produce its own supply. This means requirements MUST be provided from our food. Also, iron balance in the body is regulated by absorption only, because humans don't have an internal physiological mechanism within the body to monitor its excretion. 

 So, in this episode we delve into the potential causes of iron insufficiency/deficiency, the effects of iron status on running performance then highlight nutritional factors to support OPTIMAL iron status.  

Show Notes

(05:14)

Defining iron and its importance in providing energy but also acknowledging its other functions within the body. Also explaining the differences between haemoglobin and myoglobin, both of which are key to running performance.

(09:32)

Describing the 3 key phases of iron depletion from iron insufficiency to iron deficiency anaemia and emphasising their effects on running performance. 

(14:07)

Thinking about the potential causes of iron insufficiency with a focus on the physiological effects of endurance running. For example haemolysis, gastric bleeding, increased hepcidin levels. We also discuss the effects of natural “antinutrients” known to inhibit the absorption of iron. 

(20:12)

Considering the Female Factors for iron deficiency

(25:09)

Looking at how iron intake and its absorption could be optimised with a focus on key iron rich foods and how to overcome the restrictions of “antinutrients” naturally found in many plant-based foods. 

(32:45)

Key Takeaways

• Iron is a key nutrient in the transport of oxygen to tissue and in the production of energy so is crucial for a runner 
• Hemoglobin levels could be normal whilst ferritin (stored iron) levels could be greatly depleted so it is important to get both tested for a more accurate assessment.  
• There are many risk factors associated with iron insufficiency/deficiency and it is most likely to be a combination of several rather than one specific element causing diminished iron levels 
• We can potentially absorb as little as 3% of non-haem iron up to a maximum of 30% of haem iron, so a regular intake of iron is essential to maintain optimal iron status. 
• There are several nutrient inhibitors associated with iron status. Consider different ways to avoid their effects to help maintain iron status.  
• There are also nutrient enhancers for iron absorption so ensure you include these in your meal plan when eating iron rich foods. 

Related Episodes:

Episode 7: Vitamins and Minerals for Female Runners

Episode 4: Plant-based Eating for Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR-Lifestyle Essentials

Do you find you just don’t have sufficient time to do the things you enjoy in life…like your running? Or, because you are unorganised you are not fuelling your running appropriately? In this mini episode we give you a snapshot of STRATEGIES FOR SUCCESS. We explore some nutrition and lifestyle approaches to encourage SUCCESS and share some NON-NEGOTIABLES from the Healthy Woman Healthy Runner Method. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(00:30)

Exploring the importance of having some LIFESTYLE ESSENTIALS in place and thinking about the consequences on running performance of poor preparation and organisation skills. 

(02:43)

Discussing the impact Yeah, well, not attendance and thought of the lifestyle essentials may lead to a downward spiral. So, you know, we talk a lot about setting goals, Karen. So if you don't have a clear curfew running, that can be a problem. So you really need to know what you want to achieve.

(05:00)

Acknowledging that by getting the basics in place, success will follow, then moving on to highlight some nutrition and lifestyle tweaks to consider supporting YOUR lifestyle essentials.

(09:00)

Key Takeaways:

• Set your running goals 
• Do a LIFESTYLE Essentials AUDIT 
• NAIL Everyday Nutrition and Hydration (before you look at nutrition specific to running) 
• Establish a supportive bedtime routine 
• Schedule a REST Day every week - no running – no intensive exercise

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Health for Runners (Part 2)

Bone health is important at every age stage. Bones develop through childhood and our teenage years reaching peak bone mineral density by our late 20’s. Having good nutrition for bone health during those years is crucial. Most people are probably aware that BMD decreases with age from about 40 years old and especially during menopausal years, which may lead to Osteopenia and Osteoporosis. Often these conditions go undetected until someone has a fall/fracture.

 A bone stress injury can stop a runner in her tracks and may even lead to a longer term injury, so looking after your bones as a runner is important for health and a long enjoyable running life.

 In Episode 21, Bone Health for Runners (Part 1), we discussed what makes healthy bones, the causes of stress fractures in runners as well as an introduction into nutrition and lifestyle to support optimal bone health. 

 In this episode Bone Health for Runners (Part 2) we delve deeper into specific nutrients required for strong bones and discuss some lifestyle factors to also promote bone health. We highlight the key bone building nutrients, why we need them, their food sources, and how to maximise their bioavailability.

Specific nutrients addressed in this episode include:

• Calcium
• Vitamin D (and K2)
• Magnesium
• Quick mention of omega 3 fatty acids and other important micronutrients

This episode also includes a Q&A section where questions received from Part 1 are answered.

Show Notes

(02:14)

A quick recap of the nutritional points discussed in Part 1 

(07:33)

A quick look at Calcium and its many functions in the body before moving on to focus on its key role in bone health. Also, discussing some food sources in addition to dairy food, which is widely associated with its calcium content. 

(10:38)

Thinking about calcium bioavailability i.e its absorption and availability to the body for use. Vitamin D comes in to play here.  

 (13:23)

Considering Vitamin D status as a means of supporting calcium bioavailability and optimizing bone health. Discussing its anti-inflammatory properties alongside its ability to absorb toxic substances in the absence of sufficient micronutrients in the diet. Dietary supplementation of Vitamin D also addressed here. 

(17:59)

Moving on to discuss the importance of magnesium in forming the bone matrix and emphasising how magnesium and the other nutrients discussed work in synergy, not alone. Also, exploring the ratio of magnesium to calcium required in food and nutritional supplementation for optimal calcium function.    

(21:31)

A quick shout out for Omega 3 FAs and other important trace minerals including: Boron, Manganese, Selenium and Copper. 

(25:55)

Q&A section. Questions from Part 1 are answered here including topics such as:

• Getting sufficient bone specific minerals when following a dairy free diet
• Tea/coffee and bone health
• Phytoestrogenic foods and their links to bone health
• Nutrition to support bone healing following g a fracture or stress injury

(40:55)

Key Takeaways:

• Important to have optimal levels of all BONE BUILDING nutrients in your food plan and possibly your supplement plan 
• Focus on Calcium, Magnesium, Vitamin D and K2 alongside a range of trace minerals 
• Ensure Calcium: Magnesium Ratio is 2:1 
• Optimal Nutrient status is important to minimise risk of absorbing toxic minerals 
• Include 1-2 portions of phyto estrogenic foods every day 
• When recovering from a fracture ensure you have optimal amounts of protein, fruit and vegetables and omega 3 oils in your food plan and consider a bone supporting supplement plan to promote healing and recovery.

Related Episodes:

Bone Health For Runners Part 1

Nutrition for Running Injury

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com