She Runs Eats Performs

Don't relegate your half marathon nutrition to race day! Practice fuelling early in training. If you pay attention to nutrition during training you'll be energised, recover well and also prevent injuries.

Today we are going to talk about the key nutritional milestones to support half marathon training.

1. Milestone 1 – up to 90 minutes easy running
2. Milestone 2 - Beyond 90 minutes – pre/during and post fuelling
3. Milestone 3 – What to eat on a day when you have a long training run when you are getting up to half marathon distance

SHOW NOTES

 (04:58)

Milestone 1- up to 90 minutes easy running

The guidelines are simple … running distances up to 90 minutes in duration for most runners there is no need to add in sports nutrition by that I mean pre/during/post nutrition to support your running and recovery. However good foundational everyday nutrition for easy running is important.

(05:54)

A reminder of the key things to consider for foundational nutrition 

(07:59)

A reminder of foundational hydration. 

(10:21)

Running in a FASTED STATE. This means going out for your run following an overnight fast, so no food after your evening meal and before eating breakfast.

The benefit of running in a fasted state allows for higher levels of fat oxidation (so using fat as fuel) BUT this is only beneficial during exercise performed at low-to-moderate intensity … and should only be done 2-3 times a week. So, it’s for easy run days.

Also, overtime, exercising in the fasted state can help increase the relative intensity at which maximal fat oxidation occurs and as we know, efficient use of fat as fuel could help support optimal body composition, but could also help preserve glycogen stores, which is especially important in endurance running.

(12:52)

Tips for planning food around running at different times of day.

Schedule your pre run meal, whether that is breakfast, lunch, or evening meal to be 2 hours before your run to allow plenty of time for digestion. If you are planning to eat your meal/snack 2 hours before your run your food should be a combination of protein and complex/slow-release carbohydrates. Some runners choose to split their meal around running so eating half before their run and half after their run.

Examples of protein/carbohydrate snacks are:

·      Protein smoothie – I like to mix a scoop of protein powder with almond milk and frozen mango

·      Whole meal toast with nut butter and banana slices OR an egg

·      Porridge or overnight oats with seeds and berries

·      Homemade flapjack with nuts and dried fruit

If you are eating less than 1hr before starting your run have a quick release carbohydrate (CHO) food to ensure speedy digestion/absorption.

Examples of quick release carbohydrate snacks are:

·      Fresh Fruit – Banana/Pineapple/Mango

·      Dried Fruit – 2 medjool dates (or 40g raisins will provide 30g CHO)

·      Bars and Gels – the brands we like are the most natural ones available on the market e.g. Honey Stinger, Veloforte, Huma, Tribe and we also like Ella Kitchen Fruit Pouches, they also do savoury ones too so you may wish to try them out.

(20:34)

Milestone Two - Beyond 90 minutes – pre/during and post fuelling. Why it’s vital to focus on pre/during and post fuelling and the benefits of practising in training. 

(22:50)

Tips for Pre-Run Fuelling. 

(25:22)

Tips for During Run Fuelling.

(27:06)

How much carbohydrate should you consume during a training run or race?

(31:23)

Why do we suggest real food rather than commercial sports gels and bars?

 (33:49)

If you’ve never tried fuelling/eating during a training run we have some tips on how to get started. 

(35:38)

Using electrolytes as part of your nutrition and hydration plan. We recommend ELETE Drops – you can get various sizes including a pocket size which is great if you need to add some electrolytes to water whilst you are out on a training run.

https://eletewater.co.uk/ use discount code RHH15 to get 15% discount on all purchases we hope you like them as much as we do.

(38:30)

Tips for Post Run Fuelling FOR RECOVERY

(42:21)

Buy our 30-minute Half Marathon and Beyond Video Lesson £29

The lesson consolidates all the nutritional information we’ve be sharing today with a focus on how you should adjust the macronutrient balance for moderate and heavy training and gives an example of a 1-day food plan and pdf download of athlete plate graphics.

(44:17)

Milestone Three – Fuelling for a long run.

When you get into running half marathon and longer distances it’s time to adapt the amount of food you eat on heavy training days to ensure you are fuelling your training and racing.

On those days we suggest you focus your food portions and macro ratios around a moderate training plate. Eating enough is important. Adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO . There is no change to protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run. Remember to adjust hydration – depending on temperatures and sweat rate  and electrolyte drops may need to be added. 

(49:43)

KEY Takeaways

1.    Focus on Nutrition Foundations and Hydration for everyday meal plans and easy training.

2.    If you are an early morning runner you may try out FASTED STATE running for easy runs under 90 minutes.

3.    For all runs over 90 minutes we recommend you eat your pre-run meal or snack 2 hours before you run.

4.    If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run.

5.    For runs over 90 minutes practice pre/during and post fuelling

6.    On long runs use the moderate training plate and increase your carbohydrate portion to 1/3rd plate.

Remember if you’d like to buy our Half Marathon and Beyond lesson its available for £29 at our website 

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

FOOD FOR Pre Training

FOOD FOR During Training

FOOD FOR Post Run Training

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.

​

Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Do you have any race day rituals?? 

Race day can be a time of heightened anxiety with imposter syndrome emerging and psychosomatic symptoms developing, all of which can potentially lead to a negative mindset before you even reach the start line!! 

So, today we are going to chat about how having Race Day Rituals in place may help minimise any angst and help maintain confidence as YOU step up to the start line. We will; 

1. Discuss why Race Day Rituals are Valuable and what these rituals may include
2. Give hints and tips on putting rituals in place

SHOW NOTES

(04:17)

Aileen and Karen share their Race Day Rituals including: 

AILEEN:

• The day before the race Aileen lays out everything she will need for day. For example; clothes, food and drinks 
• On the morning of the race Aileen gets up early and goes downstairs to have ‘me time’ before everyone else gets up. She has tea, breakfast then a shower…in that order!!
• Aileen listens to the SAME music before every race. She finds it motivates and energises her before the gun fires!!

KAREN: 

• On the morning of race day Karen eats breakfast as soon as she wakens. It is ALWAYS the same breakfast of overnight oats soaked in yogurt with a little more yogurt added in the morning accompanied by a glass of water
• Karen ALWAYS has a shower before a race BUT not before a training run!!
• Karen has “race attire - outfits she wears on race day ONLY! 

(10:32)

Considering WHY rituals may be a valuable tool for a runner on race day. 

It is thought that rituals may help a runner (or any athlete) on race day because rituals help establish a sense of purpose and control at a time when a runner may feel out of control.  

(15:35)

Highlighting some Rituals carried out by professional athletes including: 

• A female distance runner who straightens her hair at the start line just before the gun fires 
• Another athlete who lies in child pose before leaving his house/hotel on race day 
• Another who meticulously folds a jumper before putting it into his race pack!! 

(24:59)

Giving some TIPS around sleep rituals before race day. Some to consider include:

• Eating your last meal at least 2hrs before bed time. For example; around 7pm-7.30pm to ensure you are not overfull at bedtime. 
• Complete ALL tasks by 8pm including; work, household, and financial tasks 
• Consider introducing a short meditation or yoga session

(30:12)

Outlining some Food Rituals to consider including:

• Introduce food rituals the night before the race
• For dinner the night before choose a meal you know you will enjoy, but also one that is high in carbohydrate AND Protein 
• Aim to eat your evening meal at around 7pm

(34:53)

ACTION POINT to help you consider a ritual that may support YOU on race day:

Reflect on what triggers feelings of anxiety/nervousness on race day for you. Then, consider what you could put in place CONSISTENTLY prior to a race to help alleviate these feelings. 

For example; If digestive distress is a fear and one that makes you anxious on race day, choose a breakfast that you have practiced with FREQUENTLY in training that has not led to any issues. At all future races (and in training), eat the same breakfast and remember to eat mindfully. 

 Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance 

Related Topics:

Race Day Success: Nutritional Strategies

Sleep Essentials for Running Performance

Design Your Race Day Nutrition Plan

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.

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

How do you keep fit and healthy in the 3-4 weeks leading up to a race? Your number ONE priority must be to avoid a cold or infection of minor injury. Fine tuning your food and lifestyle will promote immune health and energy production to build nutritional resilience and enable you to bounce back quickly if you are unlucky and catch a cold or pick up an injury.

Often runners will think about their race day food plan which may include the week leading up to the race, which is great, however there are benefits to fine tuning food and lifestyle in the 3-4 weeks leading up to a race. 

Mostly it’s taking a “protective approach” if you’ve been training for an important race event then you’ll want to perform at your best on the day and the last thing you want is your preparations to be derailed by illness, infections, injuries or low energy. 

Today we are focusing on keeping you fit and healthy in the 3-4 weeks leading up to race day. We’re talking about:

1.    Building nutritional resilience to support our immune system and energy production cycle

2.    How optimising rest/sleep and minimising stress will support you

3.    What to add in and take out in the 3-4 weeks leading up to race day

SHOW NOTES

(03:15)

What is nutritional resilience and why is it important? Use the time when you’ll be “tapering your training” to focus on taking care of your health (through nutrition and lifestyle upgrades) will help you get to the start line in the best possible shape. 

(07:12)

A focus on supporting immune health and energy production.

(08:40)

Nutritional foundations and how to enhance them in the 3-4 weeks leading up to a race, especially focusing on key vitamins and minerals i.e., Vitamin C, B Vitamins and Magnesium.

(11:19)

Food Sources of Vitamin C include:

·      Citrus fruits: Orange, Grapefruit, Lemon, lime

• Berries: Black Currant, Strawberries
• Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
• Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress
• Red and green peppers, tomatoes
• Offal - liver  

Food Sources of Vitamin B include:

• Whole grains (brown rice, barley, millet)
• Legumes (beans, lentils)
• ​Seeds and nuts (sunflower seeds, almonds)
• Dark, leafy vegetables (broccoli, spinach, kale)
• Meat (red meat, poultry, fish)
• Eggs and dairy products (milk, cheese) and
• Fruits (citrus fruits, avocados, bananas)

 (12:31)

Aileen’s personal experience of severe B Vitamin deficiency and recovery.

(14:58)

Food Sources of Magnesium include:

·      GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds.

·      You’ll also get Mg in SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands.

·      WHOLEGRAINS e.g. oats and buckwheat are also good sources.

·      And of course, DARK CHOCOLATE is a rich source of Mg too with 28g (1oz) containing 64mg of Mg…approx. 16% of the RDI. Just remember to ensure you choose dark chocolate containing at least 70% cacao.

 (17:18)

The importance of an optimal Vitamin D status and considerations for additional immune support supplements in the lead up to a race.

(20:30)

The importance of optimising quality sleep and rest.

Sleep is a vital part of rest and recovery and sleep deprivation may affect running performance in many ways …

·      Impaired glycogen repletion – and optimal glycogen stores are essential for a runner for fuel

·      Decreased muscle synthesis – lean muscle is required by a runner for strength and power

·      Poor muscle recovery - increased risk of injury

·      Poor cognitive function – leading to slow reaction time and poor judgement decision making

·      May lead to poor food choices which may affect insulin sensitivity therefore affect our ability to replenish glycogen stores following exercise as well as affect the body’s ability to synthesise muscle protein.

(25:07)

Related Episodes on SLEEP:

E13 sleep essentials

E33 food for sleep

E50 eat sleep run

(27:10)

The impact of stress on running performance.

Being an endurance runner puts you into a state of stress so it’s important to include 1 FULL REST DAY as part of your training schedule and to consider what else is going on in your life which may be adding stressors – could be physical, emotional, social, lifestyle, environmental.

Any type of STRESS – chronic and acute stress will suppress your immune system and deplete you of important nutrients for the energy cycle and immune system. So, everything you do to lighten your life load and to add restorative rest will support your overall health enormously.

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.

Making time for regular “de-stressing” activities will also help balance adrenal hormones – add in short easy things like having regular 5-10 minute breaks through the day, maybe doing some breath work or enjoying anything which calms you will help counteract levels of chronic stress.

Listen to E19 High Stress Poor Performance  

(30:25)

Booking a Supplement Review - if you are thinking about optimising your supplement plan at any time but especially in the lead up to a race consider booking a Personalised Supplement Review BOOK HERE The Supplement Review includes:

·      An assessment of your health and running goals, current medication and supplements

·      1 x 30-minute zoom consultation

·      Follow up written Supplement plan with suggestions of brands and therapeutic doses

·      1 x 15 minute follow up zoom review check-in call

·      10% discount at our one stop shop supplier

·      The fee for this is £149 and you may be booked here

(33:27)

Should you remove or minimise alcohol in the lead up to a race?

(35:10)

Getting the best nutrition from your food choices and how limiting processed foods, junk foods and takeaway meals may help your nutrition status.

(38:20)

Being prepared – coping with last minute colds, infections, and minor injuries.

(41:12)

KEY TAKEAWAYS

1.    Ensure you are focusing on healthy nutritious foods in the 3-4 weeks leading up to your race – focus on maximising a full spectrum of vitamins and minerals by eating a wide variety of vegetables and fruit.

2.    Check our show notes for food sources of Vitamin C, B Vitamins and Magnesium (these tend to be depleted in cases of chronic stress which may impact on immune health and energy production).

3.    Invest in good quality sleep and rest, keep your social calendar light on commitments

4.    Minimise alcohol and junk food/processed foods/takeaway meals

5.    Empty your stress bucket – eliminate any stressors within your control and have de-stressing breaks and activities to balance stress hormones

6.    Consider a supportive supplement plan and have essential nutrients at hand to deal with seasonal colds or minor injuries.

Related Topics:

Designing your Race Day Nutrition Plan

Endurance Running and Immune System

Alcohol and Running is it ok?

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.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Amazing Jane ACTIVEWEAR … for women’s changing bodies

…. Recommended as "Best Leggings for Running", by Women's Fitness Magazine …

 We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run.

 There’s a handy left leg pocket for your phone and a zip pocket on the waistband great for your keys or a card.

 They also have a small hidden ‘TrackHer’ pocket, for storing a GPS tracking device – this is a unique safety feature.

 All Amazing Jane designs, including tanks and tops, are cut to skim not cling, giving you confidence to look and feel great and focus on performance.

We have been trialling wearing their range for a few months and we can happily recommend them.

If you’d like to try Amazing Jane ACTIVEWEAR please use our LISTENERS special discount code RHH10 for 10% off ALL Purchases at www.amazingjane.com

Amazing Jane ship around the world – please check their website for details.

 Thanks again to Amazing Jane ACTIVEWEAR for being our show sponsor and sharing discount code RHH10 for 10% off ALL

Read our review

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Micronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates 

BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!!

So, if you are a runner who tends to neglect your micronutrient intake then listen in for some enlightening and useful information.

SHOW NOTES

(05:34)

Defining what micronutrients are and why they are important for general health but also for run training. 

(10:14)

Outlining situations when a runner may require micronutrient supplementation including when they: 

1. Restrict energy intake 
2. Remove food groups from the diet. For example: vegans, vegetarians and runners following a raw diet or a keto/paleo style diet
3. Consume a high carbohydrate diet without consideration for other important nutrients

(14:44)

FEMALE FACTORS

1. Older athletes (both male and female) are more likely to take micronutrient supplements than their younger counterparts due to the various challenges that occur with ageing and recovery
2. The prevalence of supplement use among female athletes tends to be similar to males, however their reasons for supplementing tend to be differ
3. Females tend to introduce supplementation to support bone health and increase energy (no data on the reasons why males may supplement) 

(15:43)

Highlighting some micronutrients that are important for a runner including: 

Calcium and Magnesium – needed in the muscle contraction cycle

The B-vit complex, Vit C and iron (also magnesium) - required in the metabolism of the macronutrients to produce energy

Iron - required for the transport of oxygen to the cells for energy production 

(30:35)

Food recommendations containing the key micronutrients discussed including::

Foods containing both Magnesium and Calcium:

• Leafy vegetables e.g. broccoli, kale, Swiss chard, spinach, rocket 
• Nuts and seeds – especially sesame seeds and almonds 

B Vitamin Complex: 

• Fish, meat, poultry, organ meats – especially for Vit B12 and B6
• Leafy vegetables – high in folate
• Dairy and Eggs – good sources if B12 if you are vegetarian

Vitamin C:

• Citrus fruits: Orange, Grapefruit, Lemon, lime
• Berries: Black Currant, Strawberries
• Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
• Red and green peppers, tomatoes 

(36:59)

Providing some hints and tips and ACTION POINTS to ensure a sufficient intake of micronutrients on a regular basis:

• Keep your diet varied 
• “Eat outside the box” 
• Use recipe books or “Google” to find easy recipes  

(39:49)

KEY TAKEAWAYS

1) Micronutrients play an important role general health but also in running performance, however their intake is often neglected by runners…and athletes generally

2) In sports performance their roles include:

• The muscle contraction cycle
• Oxygen transport
• The metabolism of macronutrients (PRO/FAT/CHO)

3) Although a FOOD FIRST approach is recommended, certain individuals may require nutritional supplementation. For example if they:

• Restrict their energy intake 
• Remove food groups from their diet. For example: vegans, vegetarians, 
• Consume a high carb diet without consideration for other important nutrients

4) ALL micronutrients are essential for sports performance whether it be a direct or indirect role they play. However, some have been the focus of much research including:

• Magnesium and Calcium
• Vitamin B Complex
• Vitamin C

5) This list is by no means exhaustive, but all are important for:

• The muscle contraction cycle
• Oxygen transport
• The metabolism of macronutrients (PRO/FAT/CHO)

6) Finally, to ensure you are consuming ALL of these micronutrients in your food plan regularly….keep your diet varied!! It is a simple concept, but as runners we tend to be repetitive in our food choices.

Download our FREE E-book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 Related Topics:

Iron Woman

FOCUS on Calcium

FOCUS on Magnesium

Spotlight on Vitamin C 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.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Why would completing a Hormone Reset Food Plan help you with menopausal symptoms which may be affecting your running?

Today we are going to give you a snap-shot of …. of the Hormone Reset Module which is part of our Healthy Woman Healthy Runner Method

We are going to talk about:

1.    What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method

2.    An overview of the 4 phases of the Hormone Reset

3.    What are the mindset barriers to overcome when approaching the Hormone Reset

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

(02:18)

What is the Hormone Reset?

The Hormone Reset is module 3 in the Healthy Woman Healthy Runner programme the aim of the Hormone Reset is to help balance key female hormones and support management of hormonal symptoms including heavy or erratic periods, irregular temperature control/hot flushes, mind/mood symptoms, body composition changes and poor quality of sleep.

The 4 pillars of hormonal balance being blood sugar balance, optimal digestion and liver health and management of adrenal stress hormones. Everything we do in the programme is built around supporting these pillars of hormonal health.

(04:15)

Why is the 14-day Hormone Reset Food Plan an important part of the Healthy Woman Healthy Runner Method and Programme?

The midlife female runners we are supporting, are at various stages of the menopause transition – if peri menopausal, their female sex hormones are in a state of flux leading to disruptive symptoms like the ones we mentioned earlier OR if they are post-menopause their hormone production is flatlining which leads to similar symptoms except for periods which will have stopped. Those symptoms get in the way of running – our performance and our enjoyment as well as the rest of our daily lives being disrupted.

(05:30)

The food plan concept includes a simple approach … we ADD IN foods which will support your digestion and detoxification pathways and MINIMISE or eliminate foods and drinks which may be burdening your digestion and detoxification pathways.

We give you a Green List of Foods and Drinks to ADD to your food plan – you may already be having some of these foods and we also give you a RED list of foods and drinks to either minimise or eliminate temporarily for the 14 days of the food plan. This gives your body an opportunity to rest, repair and reset. Then we’ll advise you on what foods to reintroduce after the cleanse period.

(07:04)

The 4 phases of the Hormone Reset

We follow the food plan in 4 “phases” to help you and your body adjust to the nutritional changes and to help you get the full benefit of following our food plan.

Over 3 weeks, we’ll be guiding you through:

·      Phase 1 – Preparation Week – Get Ready – Mindset and Practicalities

·      Phase 2 – Days 1-6 – Initial Cleanse – Removing Processed and Refined Foods

·      Phase 3 – Days 7-9 – Deeper Cleanse - Lighten the load on your digestion and liver and promote detoxification pathways – food choices are lighter and ideally plant based but this is an option

·      Phase 4 – Days 10-14 – Awareness - Preparing for selective reintroduction of eliminated foods

(09:08)

We talk about options to make homemade food or buy healthy prepared food from your local supplier.

(12:19)

Benefits of a Gentle Nutritional Detox Food Plan include:

The foods and drinks you add and the foods and drinks you temporarily remove will support you in reducing you in optimising your liver health and digestive health which are both key in supporting hormonal health.

By the end of the Hormone Reset Food Plan most women will experience:

• Reduced cravings
• Higher levels of energy
• Optimal bowel movement
• Less joint pains
• Improved concentration and clarity
• Less fluid retention
• Improved quality of sleep
• You may lose a little weight or reduced body measurements

(14:01)

Three ways to learn more about the Healthy Woman Healthy Runner Programme 

1.    Visit our website to read more https://runnershealthhub.com/healthy-woman-healthy-runner/

2.    Book a FREE Healthy Woman Healthy Runner Discovery Call  

3.    Join us on our next FREE Healthy Woman Healthy Runner Training (check top of episode show notes for booking link )

(18:16)

We discuss some of the potential mindset barriers to overcome when approaching the Hormone Reset.

Just to add a little context, The 14-day food plan may take you a little out of your comfort zone, however, remember it’s based on healthy real food and healthy real food is not harmful to you.

If there is any part of the hormone reset that is just “TOO BIG OR TOO HARD” for you, then we’ll help you to adapt the food plan to your requirements. 

(25:44)

One Key Action Point to Take Away from today’s discussion:

Reflect on what you are eating and drinking on a regular basis and notice what would foods and drinks are “processed” and either reduce how often you consume them or swap them with a non-processed choice. By doing that you’ll be reducing the number of additives and preservatives in your food and that will support your liver and digestive function.

 Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and Performance

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.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

​Also, when you're ready, here are FOUR ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Probably most of us have experienced an injury at some point!! And when you have been injured…and then recovered….you just don’t want to go there again!! because it is frustrating and debilitating…and painful of course!! AND more often than not, it takes you away from your running for a period of time, which means that you have to go “back to the beginning” when returning to training.

Most of us will have heard the phrase “Prevention is better than cure” So, if you have been injured in the past and want to limit the risk of getting injured again…or maybe you haven’t ever been injured and want to optimise your food plan so it doesn’t ever happen…listen in because we will be chatting about:

1. What you need to think about when considering a food plan to support injury prevention 
2. Our suggestions for meals and snacks to help prevent injury
3. A one-day meal plan for you to introduce to your food plan to get you started 

Is there anything we can do to improve your experience of She Runs Eats Performs?

We'd love to hear from you at our 3 minute LISTENERS SURVEY OR If you would you be open to chatting for a few minutes please book a 15-minute feedback call (zoom) here.

SHOW NOTES

(05:26)

Introducing the fundamental food and dietary considerations when thinking about injury prevention including the Mediterranean Diet (MD). Outlining what it contains and what it omits to support health and wellbeing

(10:14)

Outlining some additional dietary fundamentals to consider to help prevent a running injury occurring including:

Eating strategically (food timing)

Appropriate Eating – not too much and not too little 

(13:30)

Introducing the KEY nutrients required to help prevent a running injury occurring including:

Carbohydrate – as the principal nutrient for energy production

Protein – to maintain muscle mass and support muscle repair, recovery and remodelling from training

Fats – the essential fats for their anti-inflammatory properties

Calcium – in tandem with Vit D for promoting bone health and bone formation therefore potentially reducing the risk of stress fracture

Magnesium – for muscle relaxation, thus helping prevent muscle tightness, muscle spasms and cramping, which can be painful and lead to a more prolonged injury 

(17:00)

Giving some of our breakfast and lunch ideas to help prevent injury including:

Breakfast: 

1. A juice or smoothie with added ginger or turmeric  
2. Overnight oats with berries, nuts, and seeds, and Kefir 

Lunch:

1. Chicken broth (bone broth) on its own or add to other ingredients to make a heartier soup 
2. Rainbow salad (Poké or Buddha Bowl) containing lots and lots of different colourful salad vegetables accompanied with some brown rice and a salmon fillet, chicken, mackerel or sardines 

(24:55)

Giving some of our dinner and snack ideas to help prevent injury including:

Dinner:

1. Stir fry containing vegetables and a protein source. Serve with brown rice noodles or some steamed brown rice and a leafy green salad on the side
2. Mixed vegetable omelette or a vegetable frittata and serve with a mixed salad 

Snacks:

1. Dark chocolate
2. Cottage cheese or hummus with vegetable sticks or one to two oatcakes

(36:36)

Outlining a one-day meal plan to help prevent a running injury:

Breakfast – Berries with kefir topped with nuts and seeds

Lunch – Bone broth soup with added vegetables and chicken

Dinner – Stir fry with tempeh and brown rice noodles

Snacks – Morning: seaweed wafers. Afternoon: handful of nuts

(40:29)

ACTION POINT:

Consider introducing that Mediterranean Diet approach to eating into your meal plan REGULARLY. Try adapting one of your meals initially and then, over time, convert your other meals so they too follow the Mediterranean approach. 

Introducing the MD to your food plan could support your health, wellbeing and your running goals in many ways, not just in injury prevention if introduced CONSISTENTLY. 

Related Topics:

Endurance Running and Immune System

Nutrition for Running Injury

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.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

This is the 5th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners.

They are questions linked to YOUR nutrition for your running, performance and personal goals. We host these episodes every few weeks so, if you have any questions you would like us to answer/discuss in this space then please get in touch with us at [email protected]. 

We have TWO interesting questions to discuss today and they are: 

Q1. How do I overcome anxiety under race conditions, which leads to poor performance?

Q2. How do I manage low ferritin levels post-menopause?

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

SHOW NOTES

(07:16)

Q1. How do I overcome anxiety under race conditions, which leads to poor performance?

Giving some background and context to the question received from one of our listeners and outlining some potential psychological and physical reasons for her race-anxiety. 

(13:43)

Outlining some TIPS to help alleviate race-anxiety including:

• Focus on completing a negative split in-race and during training
• Use a positive mantra
• Focussing on running the whole distance

(21:27)

Q2. How do I manage low ferritin levels post-menopause?

Giving some background and context to the question received from another of our listeners and outlining WHY it is important to test for both Hemoglobin and Ferritin when completing a blood panel test. 

(24:42)

Highlighting some of typical symptoms associated with iron insufficiency/deficiency including:

• Tiredness/fatigue/lethargy
• Pale skin of inner mouth/nails, Pale on inner lining of eyes
• Thin, brittle, pale, spoon shaped nails
• Brittle hair 

(26:37)

Outlining potential causes and risk factors for low iron/ferritin status including:

• Reduced iron intake 
• Reduced iron absorption
• Increased iron requirements
• Increased iron loss 

(31:59)

Highlighting iron rich foods to consider to help support iron storage as ferritin. Iron rich foods are divided into TWO categories: 

• Haem iron food sources 
• Non-Haem food sources

Haem iron is predominantly found in red meat in fact, red meat contains the highest amount of iron of any food

Non-haem iron is found as an iron salt in plant foods, however it is also found, in small amounts, in meat, fish, and poultry

(37:43)

Outlining ways of enhancing iron absorption from the digestive tract including:

• Eating foods containing Vitamin C
• Meat, fish, and poultry have an absorption enhancing effect 
• Low pH in stomach

(40:44)

KEY TAKEAWAYS

1. It is well recognised that race conditions can lead to anxiety in runners…even professional and elite runners suffer from it….but there are things a runner can do to try to overcome their anxiety
2. When anxious it can lead to negative thinking. A way to try to alleviate this is to find a positive mantra that you can tap into during a race
3. Another tool to help minimize anxiety is to concentrate on different aspects of your running to help crowd out any anxious thoughts. For example, for Vanessa, I got her to focus on her running speed and achieving a negative split over a 5K distance
4. Stored iron is known as Ferritin and when testing for iron status it is important to check ferritin levels too because results could show normal haemoglobin levels but with low ferritin status suggesting that iron insufficiency/deficiency may be imminent
5. If you think you may have a low iron status then test…don’t guess! And don‘t take iron supplements without professional guidance because iron at high levels is toxic to the body
6. Remember, iron in food comes in two forms: Haem iron (from meats) and Non-haem iron (from plant foods) with the haem form being the most bioavailable and easily absorbed. So, if you are not following a specific diet for ethical reasons then eating meat-based foods would be recommended, especially beef and liver

RELATED TOPICS

Iron Woman

Healthy Mind for Happy Running

Vitamins and Minerals for the Female 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.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

How do you know which athlete plate to choose for your run training? When we refer to athlete’s plates, we are talking about using a nutritional tool which helps you decide what and how much food should be on your plate, related to your training and everyday activities. 

We use athlete plate graphics with our clients to help them plan their food on a day-to-day basis and we often refer to everyday plate balance and athlete plate balance during our conversations on the podcast.

Today we’d like to share a little more about the background to the development of the athlete plate concept and explain how you can use them to support your run fueling so you have a sound nutrition foundation for every level of running.

This will help your performance, your recovery and support injury prevention. Often people aren’t sure which athlete plate to choose so we aim to help you with that today.

The key areas we are going to talk are:

1.    Why were athlete plates created and how using them as a nutritional tool may be supportive to your nutrition and running goals and performance?

2.    Our interpretation of athlete plates and how we use them with our clients.

3.    An example of how a runner training for a marathon uses athlete plates for fueling training.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

SHOW NOTES

(05:11)

Who created Athlete Plates and why?

Athlete Plates were designed as a visual tool by the UCCS - University of Colorado/Colorado Springs (UCCS') Sport Nutrition Graduate Program led by a research scientist Nanna Meyer in collaboration with the US Olympic Committee's (USOC) Food and Nutrition Services.

Their aim was to help sports dieticians and athletes to adjust their nutrition to variable training loads when following a periodised training and competition plan. They developed and designed athletes plate graphics for EASY/MODERATE and HARD TRAINING.

https://swell.uccs.edu/theathletesplate

More recently they have developed a Vegan/Vegetarian Athletes Plate

https://swell.uccs.edu/vegetarianvegan-athletes-plate

https://swell.uccs.edu/sites/g/files/kjihxj2576/files/2020-10/Airi_Research_Poster-compressed_0.pdf

(08:15)

What are the main components of the athlete plates? 

There are 3 main aspects of the traditional athletes plate – Lean PROTEIN, WHOLEGRAINS/GRAINS and VEGETABLES alongside basic information regarding healthy fats, fluids, flavours (herbs/spices/condiments). The concept is to help athletes to choose the correct balance of these food groups to support the level of training they are undertaking.

So the base for EASY Training is to eat ¼ plate PROTEIN, ¼ plate whole grains, ½ plate vegetables.

For MODERATE training – protein remains the same but whole grains increase to approx. 1/3rd plate with the remainder being vegetables.

For HEAVY TRAINING – protein remains the same – ½ plate of grains and ¼ plate vegetables. Note the change from whole grains to grains – this is due to suggesting use of more quick release carbohydrates.

(10:11)

How does the athlete plate for plant based athletes look?

The protein element is approximately 1/3rd plate for each of the athlete plates and this is because you’re likely to need a bigger portion of plant protein to hit your protein target. They also suggest that athletes should add protein rich snacks during the day which also will help them reach their overall protein target for the day.

For the EASY plate the proportions are 30% or approx. 1/3rd protein, 20% or 1/5th Cereals or Starchy foods and 50% or ½ plate of fruit and vegetables.

For the Moderate Plate – looking at the graphic it’s roughly 1/3rd for each of the food groups.

And for the Heavy Training Plate it’s 1/3rd protein, ½ cereals/starchy foods and 1/5th vegetables. 

(13:58)

Suggestions for plant-based protein sources. 

(16:13)

A quick look at the outcome of the study Validation of the Athlete's Plate Nutrition Educational Tool: Phase I International Journal of Sports Nutrition and Exercise Metabolism.

(18:18)

Protein consumption and sustainability

There is a wider concern about the impact on the environment of farming animal protein … which has led to another study where the athletes plate has been evaluated for its environmental impact. We won’t go into that today but for anyone who is interested here is a link to the study https://www.mdpi.com/2072-6643/12/8/2484/htm

(19:21)

We discuss what the researchers define as EASY/MODERATE and HEAVY/HARD Training and how we interpret that for runners. 

(23:30)

Our style of athletes plates – are they any different and how do we use them with our clients (including personalisation).

 (31:56)

An introduction to our 1:1 Personalised Nutrition Services.

(35:01)

We discuss an example client who is training for a marathon and share our advice on how different athlete plates may be used for fueling her training.

(41:39) 

Key Take Aways 

1.    The athletes plate concept is a tool to help nutritionists and athletes to adapt food intake to variable training loads for EASY/MODERATE and HARD TRAINING.

2.    The components of the plate include PROTEIN, CARBOHYDRATE and Vegetables.

3.    The protein part of the plate is unchanged with the level of training, however the Carbohydrate element increases with the level of training.

4.    The EASY Training Plate should be used for everyday nutrition, easy runs and for rest days.

5.    The MODERATE training plate should be used for runs up to 14-15 miles.

6.    The HEAVY training plate should be used for runs above 15 miles and the runner should use this from the night before their training run or race and on the day of the long run.

7.    Pre/during and post run fueling should apply alongside the athlete plate for mealtimes.

Related Topics:

Nutrition Basics For ALL Runners

Nutrition Periodisation for Runners

Blood Sugar Balance for Female 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.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

We are celebrating passing the 3rd Anniversary of She Runs Eats Performs and we wanted to say a big thank you for joining us for some or maybe all our episodes. 

We are really excited to reach this milestone and we get a thrill every time we publish an episode and discover that you are out there listening to us.

We love it when we hear from you … it means so much when we get an email or a review or a comment on social media. We still pinch ourselves when we check on podcast downloads and discover where our listeners are in the world. 

As well as creating the episodes for the podcast we have free resources and paid for programmes and services at our website www.runnershealthhub.com  

LISTENERS SURVEY 

We also wanted to ask a favour … we wanted to find out if there is anything we can do to improve your experience of She Runs Eats Performs, so we have created a short listener survey to get your feedback. 

Just click the survey link here and it’ll take you to the survey … there are only 8 questions and it’ll take 3 minutes to complete. Your answers will help us create the best podcast possible, with topics you’ll love and to help grow our listener community. 

FREE PRIZE DRAW

If you complete the Listener Survey by 31st May 2023 and we’ll enter you into a FREE PRIZE DRAW to win a 1:1 Food Diary Review (30-minute) Zoom Consultation which will help you fine tune your personal runner’s food plan to help you achieve your health and running goals.

PODCAST FEEDBACK CALL 

We’d love to follow up with a few people personally… to learn a little more about your individual situation. If you would you be open to chatting for a few minutes there is an option to send us your email address and we’ll be in touch with a call booking link so you can schedule a short chat with us at a time which suits your diary. Book a Podcast Feedback Call here. 

THANK YOU

So, thanks again from both of us, our show is dedicated to YOU … a midlife female runner who wants to enhance your health and running performance as you navigate the menopause transition and beyond. 

We want to share our FOOD FIRST approach and help you to action simple food concepts, tips and plans to support your running performance and any female health challenges. 

We hope you’ll continue to join us and we’d love to hear from you so we can create the best possible podcast for you. 

Remember … don’t let nutrition be the limiting factor in your running performance and thanks again for listening with us!

Best Wishes and Happy Running

Karen and Aileen xx

www.runnershealthub.com