She Runs Eats Performs

HWHR-Combating Low Energy

Are you a midlife runner who is struggling to maintain her energy throughout the day AND for her training? Listen to get a snapshot of what may be triggering YOUR low energy. We focus on aspects including STRESS, SLEEP and DIET and we discuss HOW they may impact your running performance before moving on to providing some hints and tips on how YOU could avoid or combat YOUR low energy levels.   

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

(00:40)

Determining 4 principle triggers of low energy and their impact on nutrient status and hormones levels with a focus on magnesium, insulin and cortisol. 

(07:00)

Considering the impact of low energy on running performance, with a focus on recovery from training and risk of injury and illness. 

(12:22)

Discussing the nutritional and lifestyle changes a midlife female runner could consider introducing helping combat the effects of low energy. Introducing some recommendations to limit caffeine intake and increase water intake alongside dietary alternatives. Sleep and rest are also explored as potential lifestyle considerations for increasing energy levels. 

(17:30)

Key Takeaways:

• Listen to your body – what is it telling you? What are YOUR energy levels like? 
• Acknowledge the symptoms you experience – it is so easy to ignore the feelings of low energy 
• Address these symptoms so you can keep on running – think about some of the suggestions discussed today 
• Join our FREE training to learn more and get some expert 

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 

Runner's Gut

Runner's Gut is a blight on the performance of many runners. It can be debilitating and remove runners from their sport for days, weeks or sometimes months. Here we will be delving into some conditions of the digestive tract including IBS, food intolerances, and Coeliac disease that may be triggering YOUR symptoms. We will also be discussing some nutrition and lifestyle strategies to help reduce or prevent symptoms occurring so you can continue to run in peak performance.

Show Notes

(04:27)

Opening with a recap on what was discussed in Episode 3 “Digestive Issues as a Runner”. The principle areas being recapped are the physical, mechanical and nutritional risk factors for digestive distress in runners. 

The physical effects of running being linked to reduced blood flow to the gut and anxiety

The mechanical effects of running being linked to the bouncing effect of running

The nutritional effects being linked principally to carbohydrate and fibre 

(15:55)

An overview of Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) concentrating on the differences in symptoms and diagnosis.

IBS being an umbrella term for a cluster of symptoms that are linked to a functional disorder of the digestive system. 

IBD being a term used for a cluster of autoimmune conditions which affect the digestive system and tend to be driven by inflammation. The principle diseases being Ulcerative Colitis (UC) and Crohn's Disease. 

Celiac disease is an autoimmune condition affecting the digestive system so is also discussed here. 

 (20:28)

Delving deeper into Coeliac disease with a focus on the symptoms and the process of diagnosis followed by an introduction to gluten and lactose intolerance and the potential risk factors for their development. 

 (31:25)

Discussing some clinical approaches to supporting a client with IBS. You will hear from nutritional therapists Aileen and Karen on how they approach care for their clients with this disorder. 

(41:14)

The Female Factors to consider regarding Runner’s Gut including the prevalence of autoimmune (AI) disease and IBS in women versus men

(44:58)

Advert break promoting the Healthy Woman Healthy Runner Method and the FREE online training available to you. 

(47:48)

Focusing on various nutritional approaches to supporting a runner’s digestive health including:

• An anti-inflammatory diet 
• An elimination diet – to remove potential key trigger foods
• A Mediterranean style diet 

(55:42)

Thinking about some of lifestyle factors that could be considered to help alleviate digestive symptoms. Including:

• Training load
• Appropriate sleep

(1:02:33)

Key Takeaways:

1. If you are experiencing any ongoing digestive symptoms visit your GP to have them checked out
2. Definitely visit your GP if you are passing mucus or blood in your stools
3. Removing some trigger foods may have a significant positive effect on symptoms. Keep a food and symptoms diary to try and establish which foods may be causing the symptoms 
4. Remember that some of the symptoms you are experiencing may be as a direct result of your running training, especially if you are a distance runner
5. Consider working with a nutrition professional for a personalised approach to the changes to your diet and lifestyle depending on the symptoms you are experiencing
6. Remember you don’t need to live with digestive symptoms and the earlier you acknowledge and act on them by seeking professional support, the quicker you will be back to peak running performance

Related Episodes

Endurance Running and Immune Health

Digestive Issues as a Runner

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-Weight Loss in Midlife

Are you in, or approaching, midlife and finding weight loss is so much more difficult to achieve?

In this mini episode we give you a snapshot into the weight loss challenges many midlife female runners face.

We delve into some of the key potential contributors to weight gain in midlife including the effects of stress and a woman’s energy needs at this time.

We then move on to discuss some important but simple nutrition and lifestyle changes YOU could make to support you as you transition through menopause.

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

(01:16)

Discussing some of the body changes women tend to notice as they move into midlife and discovering some of the underlying reasons for potential weight gain and difficulty in achieving weight loss. 

(04:50)

Do women have to be concerned about how much they eat during this midlife period?

(04:57)

Recognising the need to adapt daily food intake in accordance with the changes in individual energy needs with a focus on menstruation and the potential to overeat healthy foods.  

(07:17)

Moving on to concentrate on some nutrition and lifestyle changes a midlife female runner could consider introducing to minimise the weight gain effects of hormonal changes during peri/menopause.  

(12:41)

Key takeaways:

• Complete a LIFESTYLE Audit – check if any of the foundations are a barrier to success – address them 
• Follow the suggestions we’ve made today (join us on FREE TRAINING to get more insights) 
• CONSISTENCY/will get you results 
• Monitor “body composition” not body weight – a tape measure or body composition scales

 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 

Fuelling the Ageing Runner

Ageing is a natural part of life’s cycle but as runners we want to age in the most healthy way possible. In today’s episode we will be discussing the physiological effects of ageing including changes to the cardiovascular system as well as the digestive and endocrine system. We introduce stories of some inspiring older individuals who are still enjoying an active life in their 70s and 80s before moving on to discuss key nutrients and foods to consider to ensure YOU stay on top form.

Show Notes

(03:54)

An outline of this episode: the physiological changes of ageing in runners, how these changes impact on the nutritional requirements of the ageing runner, what a runner can do nutritionally to support healthy ageing. 

(05:24)

Considering the physiological changes of ageing and how they would be pertinent to a runner? Discussing aspects including reduced muscle mass, digestive health and cardiovascular decline.  

(10:54)

Thinking about biological age versus metabolic age before moving on to discuss potential reasons for weight/fat gain as we age.   

(15:25)

Delving deeper into cardiovascular decline with age and how it impacts on overall health and running performance. 

(18:27)

Discussing the Female Factors:

• Fat gain linked to peri/menopause
• Low oestrogen and bone health

(20:12)

Giving a shout out to inspiring older active individuals. Looking at people who are still running or still active in their 70s and 80s. 

(27:37)

Focusing on the physiological changes of ageing and how they affect a runner's nutritional needs. Thinking about their energy and protein needs as well as the potential for nutrient deficiencies including zinc, iron, calcium and vitamin B12. 

(41:25)

Considering some nutritional recommendations to help prevent nutrient deficiency in the older runner whilst also discussing the impact of changes to the digestive system and medications as risk factors for nutrient deficiency. Moving on to food recommendations for specific nutrients including: vitamin B12, vitamin D, calcium and iron. 

(1:00:13)

Giving a quick shout out for zinc, a mineral that is often depleted in the elderly, but it is really important for the immune system and tissue repair. 

(1:03:45)

Key Takeaways:

1. There are many age-related physiological changes that occur, which could affect a runner and their performance including reduced muscle mass, reduced BMD, increased fat mass.
2. Although these physiological changes are inevitable, remaining physically active and eating a healthy diet consistently could slow the decline and limit the effects.
3. The overall energy intake required for an individual reduces as they age so it is important to adjust the diet accordingly.
4. Daily energy intake will still be dependent on the amount of exercise performed on a regular basis so it is important to work out what YOUR needs are for your age and activity. Remember Aileen and I offer 1-2-1 consultations if you would like some expert advice on this.
5. Don’t ignore any symptoms you are experiencing, Work with a professional and have some tests completed to determine if you may be insufficient or deficient in any key nutrients. 
6. Keep on running as it will not only help limit the physiological effects of ageing, but it will also support your mental and emotional wellbeing as you age.   

Related Episodes

Endurance Running and Immune Health

Bone Health for Running Part 1

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 

Bone Health for Runners (Part 1)

Runners rarely thinks about bone health until unfortunately they have an accident or suffer from an injury and then their focus is on healing quickly so they can return to training. As we get older we are probably aware that bone health may deteriorate so perhaps it gets on our ‘health radar’ as we approach middle age.

Bone health is important at every age, we grow our bones as a child and teenager and we reach peak (BMD) 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 and that may lead to Osteopenia and Osteoporosis. Often these conditions go undetected until someone has a fall/fracture.

A bone stress injury can halt a running season and may even lead to a longer term injury so looking after your bone health as a runner is important for health and a long enjoyable running life.

In this episode we are focusing on Bone Health for Runners and specifically we’ll be discussing:

1.    What makes healthy bones

2.    Causes of Bone Stress Fractures (BSI) in runners

3.    How nutrition and lifestyle factors can promote healthy bones (just going to give an overview and there will be a follow up episode where we’ll take a closer look at nutrition)

Show Notes

(01:28)

Find out why bone health is a personal issue for both Aileen and Karen

(7:24)

At what age do you feel that we have to start looking after bone health?

(08:49)

Why is looking after bone health important at every age stage in life.

(10:50)

Insights into the bone remodeling process and how we can support it whatever the condition of our bone structure is.

(13:24)

An overview of the key bone cells and what their role is in bone remodeling i.e. osteoclasts, osteoblasts, oestocytes and bone lining cells.

(16:59)

How the osteocytes act as sensors to direct bone remodeling at the point of stress load and why weight bearing exercise is important.

(19:51)

The female factors to consider in bone health and re modelling i.e. in childhood and teens, during pregnancy and breast feeding, peri and menopause and post menopause and older years.

(27:09)

Bone Stress Injuries – why runners are at risk and a look at the extrinsic and intrinsic factors leading to bone stress injuries.

(30:34)

Karen’s experience of a bone stress injury and what she did to promote healing and recovery.

(32:44)

Bone Stress Injuries in runners – are we at a high risk?

(35:44)

Looking at the extrinsic factors leading to bone stress injuries e.g. bio mechanical factors of the force you hit the ground, your running gait, your training - duration, mileage, frequency, speed and intensity. Also failure to schedule rest and recovery and considering muscle strength and endurance, training surfaces and terrain, and footwear.

(38:16)

Looking at the extrinsic factors leading to bone stress injuries e.g. genetics, eating to your energy requirements. It's important to consume enough food and calories to meet your body requirements for the whole array of physiological processes as well as your exercise and training requirements. So that's key for good health, but particularly thinking about the processes that include the growth and maturation of bone forming and having the correct nutrient building blocks for bone remodeling. Other factors include promoting good musculoskeletal health and being aware of medications which may affect/inhibit bone remodeling process.

(46:52)

An overview of nutrition and lifestyle factors relating to bone health.

(48:04)

Key nutrients involved in bone remodeling i.e. anti inflammatory nutrients such as essential fatty acids, ginger and turmeric, Calcium, Vitamin D, Magnesium, Collagen and trace minerals.

(50:20)

The importance of balancing female hormones and the role of digestion to support bio availability of nutrients.

(52:17)

Being aware of the negative dietary and environmental factors which may lead to poor bone health e.g. low nutrient status due to poor quality food, environmental toxins in food chain and in our daily environment, poor quality water, potential of medication inhibiting bone remodelling process

(60:38)

Key Take Aways from this Episode

• Look after your bones throughout every life stage – think about nutrition, exercise and lifestyle factors
• Eat a nutritionally dense food plan and don’t under eat – eat to your energy requirements for daily life and for your training and include bone building nutrients
• Get niggles and pains investigated – don’t run through them as you may cause long lasting injury
• Do a variety of exercises particularly weight bearing, pilates, yoga, barre – this will promote bone building in all parts of the skeleton
• Nutritionally address inflammation, hormonal balance and digestion alongside key nutrients status of Calcium, Magnesium, Vitamin D, Collagen and trace minerals
• Minimise exposure to negative dietary and lifestyle factors and environmental toxins e.g. smoking, alcohol, processed foods, stress,
• Reduce potential toxins from food, water and environment
• Get a medication review to check drugs are not inhibiting bone remodeling process

Related Episodes:

Bone Health For Runners (Part 2)

Nutrition for Running Injury

Endurance Running and Immune Health

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 

Resistant Weight Loss in Runners

This episode is for runners who are stuck when it comes to weight loss, for the people who are healthy eaters, and dedicated to their endurance running, but just feel that it doesn't matter what they do their weight doesn’t change. This is very frustrating!

We are going to explore the potential underlying reasons for being in this stuck position, how a functional nutrition approach can support positive changes in body composition, and what you can do with your running training to support your weight and your body composition goals.

Show Notes

(09:08)

Insights into the reasons why people may be experiencing resistant loss e.g. over/under eating healthy foods, underlying health conditions and biochemical imbalances, sub optimal run training or a combination of all of these factors.

(11:58)

How to approach managing body composition if you are an over eater of healthy food.

(14:09)

How to approach managing body composition if you are an under eater of healthy food.

16:07

How to calculate your RMR (resting metabolic rate) and activity factors using Harris Benedict Formula.

(17:59)

How biochemical imbalances might contribute to weight loss resistance.

(19:13)

How a functional nutrition approach can support positive changes in body composition e.g. inflammation, hormonal balance, digestion and also detoxification.

(23:20)

What steps Aileen takes when analyzing a client case.

(28:12)

An insight into potential toxic load and the impact on resistant weight loss.

(30:43)

A focus on supporting detoxification pathways.

(36:08)

What can runners consider to fine tune their run training to support optimal body composition.

(43:51)

The Key Take Aways for this episode are:

• Know your Energy Requirements based on RMR and activity factors
• Fuel adequately for your training runs and remember to add in pre/during/post food into your energy requirements/calorific requirements for the day
• Adjust your food plan for endurance exercise and lighter days
• Address “biochemical imbalances” – seek professional advice – we can help!
• Adjust your run training and build lean muscle
• We are all individuals, we don’t live in a sports science lab so we may not get the results some of the studies get, and also don’t focus on the scales – consider your changing shape, tone, tape measurements, fat: muscle mass, performance, energy, strength – be systematic, be consistent, layer on the practices – you will get the results

Related Episodes:

E11 – Nutrition Basics for ALL Runners

E12 – Run Lean Run Fast

E18 – Intermittent Fasting

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  

High Stress Poor Running

Stress may be internal or external and can impact the body physically, psychologically, emotionally and behaviourally. Stress is also known to result in poor running performance with a higher risk of injury and poor recovery from training. In this episode we illustrate the body’s reactions to chronic stress and the signs and symptoms to observe for. Finally, we provide some nutrition and lifestyle hints and tips to help you ‘de-stress’.

Show Notes

(05:29)

Stress can impact us physically, psychologically, behaviourally and emotionally. Here we focus on the definition of stress and how the body reacts to it with an emphasis on chronic stress and the stress hormone cortisol. 

(12:00)

Thinking about some of the symptoms associated with chronic stress including over/under eating, muscle aches and pains, loss of motivation, and poor running performance. 

(20:17)

Delving into the consequences of chronic stress on running performance with a focus on immunosuppression and its influence on recovery and injury from training.  

(27:08)

Some “stressors” are outside of our control, so it is important to acknowledge the ones within our control and address them. By minimising and/or eliminating the controllable stress, we help the body deal with the stressors outside of our control. Here, we discuss some TIPS to help relieve stress with an emphasis on food, caffeine and alcohol. 

(34:38)

Lifestyle factors are also key in helping people deal with stress. It is important to remember that running training could be a STRESSOR. This is addressed alongside other lifestyle factors that may add to or help reduce the body’s stress load.  

(42:16)

Key Takeaways:

• An appropriate amount of stress is supportive to health…it is what gets us up in the morning, what stimulate us
•  It is the chronic unremitting stress that can be detrimental to health and affect our running performance
• Remember that stress can affect us physically, psychologically, behaviourally and emotionally
• f you are struggling with your recovery from training – consider the stressors in your life and address them
• Remember there are some stressors that are outside our control, so address the ones within your control eg. diet, stimulants, training load
• Take time for you…..enjoy a bath, a walk, reading, yoga
• Learn to say “No”
• It is important to take care of yourself in order to be able to look after others…make YOU a priority.

Female Factors:

In this episode we did not highlight the female factors, however they are very similar to the ones discussed in Ep18 Intermittent Fasting and the Female Runner. The focus is on an imbalance of female sex hormones and the health and running performance implications of this.

Related Episodes:

Intermittent Fasting for the Female Runner

Endurance Running and Immune Support

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 

Intermittent Fasting for the Female Runner

Fasting has been used for centuries for health, religious and cultural reasons. But more recently, in the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for you as an individual and if it would help you as a runner.

So today we are going to talk about:

1. Overview of different FASTING approaches and their potential health benefits

2. The Pros and Cons of FASTING for the female runner

3. TIPS on how you may integrate a fasting food plan approach with your run training

Show Notes

(04:12)

An introduction to the different categories of fasting i.e. Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF).

(07:07)

Discussing Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF) and associated health benefits e.g. weight loss, positive body composition changes, Increased energy and recovery, feeling brain sharp and having more clarity of mind alongside reduction in risk factors for metabolic health conditions (Type 2 diabetes, high blood pressure, unhealthy cholesterol levels, cardiovascular disorders).

(19:04)

How fasting works to give the health benefits you've discussed.

(23:02)

How to assess which one of these fasting approaches would be right for you.

(26:56)

When is fasting is not recommended - Health status and life stages

(27:58)

The pros and cons of fasting, especially for the female runner and a review of research and why it’s key to have the nutrition basics in place as a foundation before starting a fasting programme.

(45:18)

Ideas to help you synchronise intermittent fasting with your running life and training.

(49:58)

Typical questions people and runners ask about intermittent fasting:

Q. Can I drink coffee when I’m fasting?

A. Many of the fasting diet books may suggest it’s ok to drink black coffee but our word of caution is that remember coffee is a stimulant – it may affect adrenal hormones and stimulate cortisol and also trigger a release of fatty acids. So ideally avoid caffeine or drink decaffeinated.

Q. Is it ok to run in a fasted state?

A: Short easy “no stress” runs of less than 60 minutes are fine in a fasted state and will also help your body adapt to utilising fat as fuel. Ideally schedule early am before your fasting window.

Q. Do I have to follow a perfect healthy diet every day when fasting?

A: You’ll get better results if you follow a healthy food plan, however, be realistic, choose to have treats occasionally, it’ll help you sustain your food plan for the longer term. We tend to suggest an 80:20 approach.

Q. How much food should I eat when I’m on a fasting window e.g. 16:8?

A: That’ll really depend on your body composition/weight loss goals – if you are following 5:2 or Fast 800 you’ll be eating less in line with your food plan, however if you are not overweight but using TRE to promote fat loss and some performance benefits, we’d suggest you eat to your Energy Requirements i.e. don’t intentionally under eat – follow healthy plate and portions and adjust to your training distances but still eat within the time window you have determined.

Q. I’m worried that I’ll feel ill or have no energy for running when following TRE?

A: Aim to front load your calories/energy intake to the earlier part of your eating window/active part of your day. Don’t run fasted if you are planning a run longer than 1 hour or an intensive training session. Always aim to run inside your eating window e.g. if you plan to eat 10-6 don’t run at 9pm at night. Don’t forget to build in post run recovery fueling within your eating window.

Q. What if I find I’m feeling weak when out on a run?

A. Be prepared. Take food/snack with you just in case. If you feel it’s required, don’t push through, refuel – it takes practice – and it’s not the end of the world if you need to respond – listen to your body – refuel and enjoy your run.

Q. What can I drink when on a fasting plan?

A. water, herbal teas, occasional decaffeinated coffee, and avoid soft drinks, fruit juice and alcohol

Q. Would it help if I skipped meals?

A. Following a timed meal plan within your eating window will help support blood sugar balance and energy levels. So please avoid skipping meals. If a meal is delayed add in a protein rich snack to help balance blood sugar.

Key Take Aways

• Never run on empty/fasted (unless it’s an easy run less than 60 minutes)
• Plan your training runs within your “eating window”
• Remember to build in post run recovery fuelling
• ALWAYS healthy food (no processed/junk food)
• Follow PLATE balance (macros and micros)
• Have a timed routine for your meals/snacks within “eating window”
• Front load calories – more at breakfast and lunch and less in evening i.e. eat calories around active part of day
• Listen to your body – respond and adapt!
• Personalise your plan – build your training around your “eating window” or vice versa

Related Episodes:

Nutrition Basics for ALL Runners

Run Lean Run Fast

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 Running Injury

Nutrition for Running Injury could help prevent YOU from taking excessive time out of running to recover. In this episode we discuss some of the most common injuries experienced by runners including shin splints and plantar fasciitis. We go on to delve deep into the risk factors for their development, and even considering your running shoes and their potential impact on injury. Finally we explore dietary and lifestyle changes to help speed up recovery...or better still, prevent injury occurring. 

Show Notes

(02:00)

An overview of the most common running injuries including: Plantar Fasciitis, Achilles Tendonopathy and Shin Splints.  

(08:00)

Delving deeper into Shin splints?

(11:17)

Discussing Achilles Tendonopathy and how it manifests itself

(13:25)

Describing Plantar Fasciitis and the risk factors for it developing

(18:02)

Looking at WHY injury occurs so frequently in runners. Considering risk factors including: chronic training overload, previous injury, changes in gait.  

(24:24)

Discussing running shoes and their potential to lead to injury

(27:06)

Considering a runner’s psychology and its impact on injury risk 

(31:15)

Thinking about aspects of general lifestyle as potential risk factors for running injury including: stress, diet, alcohol, overweight/obesity

 (33:44)

Highlighting the female factors to be aware of.

(39:40)

Looking at diet to help reduce the risk of running injuries with a focus on protein (and the branched chain amino acids) and collagen.   

(47:26)

Moving on to discuss lifestyle factors to support prevention and/or recover from injury.

(54:52)

Key takeaways:

• Injury in runners is very common, especially of the lower limbs and additionally the lower aspect of the leg
• Women are at greater risk of injury than men and age also has an impact
• Consider a consultation with a professional gait analyst or Podiatrist to help rectify any pronation etc. They could also help you with choosing the correct shoe for your running gait.
• Think about how you train – ensure your increase in distance and intensity is gradual
• Ensure you eat an optimal diet CONSISTENTLY and one which contains they key nutrients for the health of bone, muscle and other soft tissue. 
• Finally, remember that injury can lead to time out of training so prevention is BEST

Related Episodes:

Endurance Running and Immune System

Nutrition To Solve DOMS

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 

=Smart Food Prep for Runners

We know that runners are super busy people who have to fit in business, family, training runs alongside cross training and strength and flexibility training. Finding time to plan and prepare healthy meals and snacks is often a challenge.

In this episode we talk about easy ways to:

1.    Be organised

2.    Make time for food shopping

3.    Try some kitchen prep ideas

Show Notes

(04:31)

Why is food prep a challenge for runners? What are the time constraints which typically runners face on a daily basis.

(07:54)

A look at some supportive concepts around planning and choosing meals.

(10:37)

How to invest planning time wisely on tasks that will really help make best use of your time e.g. creating a healthy food environment, writing your favourite meal and snack list and a larder essential list and developing some short routine weekly planning time.

(18:30)

Tips around where to shop and how to minimise the amount of time spent shopping for food.

(22:34)

The differences between ready meals and prepared meals.

(28:04)

Food Prep ideas to free up your time so you may spend more time running and less time in the kitchen.

(39:43)

KEY TAKEAWAYS are:

·      Be prepared to invest some upfront planning time

·      Create your personalised Larder Essentials List

·      Create a healthy food environment

·      Schedule time for meal planning and shopping weekly

·      MAKE IT HAPPEN

·      Try out some of the food prep ideas – you don’t need to do them all

Related Episodes:

Nutrition Basics for ALL Runners

Sports Nutrition Foundations for Female Runners

Macronutrients to help runners go faster and longer

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