She Runs Eats Performs

Stamina For Running Performance

Stamina is important for running performance, but how many runners actually consider stamina or consciously think about developing their stamina when training?

In this episode we define stamina and discuss WHY it is important for a runner. We also delve into nutritional and training approaches to help enhance stamina.

SHOW NOTES

(08:22)

Defining stamina in sport as: “…the ability to keep exercising for a long period of time without succumbing to fatigue, injury, or trauma” before moving on to highlight the subtle difference between endurance and stamina:

Endurance: a COMPONENT of physical fitness

Stamina: the result of BECOMING fitter 

(10:41)

Exploring WHY stamina is important for a runner including:

• “Staying power” in training and events
• Competitive edge against other athletes
• Ability to resist fatigue for long periods

And outlining how it can be measured using VO2 Max as a marker

(14:32)

Although stamina tends to be determined through physiological adaptations in training, there is also a psychological element to its development and its importance may be overlooked by many runners. Attaining and maintaining a positive “mindset” could help enhance stamina over time. 

(22:57)

FEMALE FACTORS

1. Men fatigue more quickly than women and as fatiguability is associated with stamina, this would suggest that women may have more stamina than men. 
2. We also have to consider the impact of the menstrual cycle and how that may affect our stamina at key points in our cycle 

(24:34)

Giving some training TIPS to help develop or enhance stamina including:

• Maintaining regular aerobic exercise e.g. running
• Alternating aerobic exercise with high intensity training e.g. tempo running, weight lifting
• Working with a running coach to keep training personalized
• Keeping training CONSISTENT

(32:18)

Looking at the benefits of a healthy diet to support energy production in an effort to develop or enhance stamina. Key nutrients and their food sources discussed are:

B Vitamin Complex – fish, poultry, meat, eggs, dairy, legumes, fruit and vegetables

Zinc – meat, fish and seafood, eggs, dairy, legumes, nuts and seeds, and wholegrains

(42:24)

Giving ideas of how to put the theory into practice. Suggestions include:

• Vary your exercise routine – mix it up a bit but make it fun
• Begin to use a training plan – make up your own one or employ a running coach
• Listen to music when running
• Keep your healthy diet VARIED and maintain it CONSITENTLY
• Eat enough to fuel your training to help delay the onset of FATIGUE

(49:26)

Suggesting an easy ACTION POINT to put in place to help improve YOUR stamina:

• PUT YOUR TRAINING PLAN INTO YOUR DIARY. If you write it down, you may be more likely to carry it out!! 

(50:24)

KEY TAKEAWAYS

1. Stamina is defined as: “...the ability to keep exercising for a long period of time without succumbing to fatigue, injury or trauma”
2. Stamina is something that can be developed over time through hard work and dedication to training
3. But remember, although training may be hard work, it is still possible to enjoy it. Aim to mix up your training to give it variety and choose activities that you like and that make you happy
4. Don’t forget there is a psychological element to stamina so the use of positive self-talk and inspirational mantras could help improve training and stamina
5. A good Nutritional approach to improving stamina would be to focus on energy production and availability
6. VARIETY and CONSISTENCY in both training and nutrition could be the key to enhancing your stamina when running  

 RELATED TOPICS

Eating Enough to Run

Spotlight on Vitamin C for Runners

Energy for Everything

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

London Marathon Milestone 5: Being Prepared for Race Day

This is the FIFTH and final episode in our London Marathon Milestone series, so race day is fast approaching. To ensure everyone is race day ready, we look at nutritional and lifestyle strategies to encourage adequate and quality sleep in the coming days (and nights!!). We also outline some food and nutrition strategies to ensure everyone is fuelled appropriately on race day and then finish with some TIPS on being physically and mentally prepared for the BIG event.

SHOW NOTES 

(04:13)

Outlining the importance of SLEEP for a marathon runner with an emphasis on “good sleep health” 

(09:21)

Some nutritional TIPS for attaining optimal sleep including:

• STOP caffeine intake by midday
• Increase magnesium rich foods DAILY for example: dark green leafy vegetables, dark chocolate, nuts and seeds
• Increase daily protein intake for example: chicken, fish, eggs, tofu

(11:49)

Introducing some lifestyle TIPS for attaining optimal sleep including:

• Get to bed ONE HOUR earlier
• Aim to complete ALL tasks by 8pm
• Prepare the bedroom for sleep for example: tidy away anything lying around
• Introduce restorative yoga

(17:07)

Thinking about food and nutrition strategies for race day including:

• Night before the marathon – a healthy, balanced and colourful meal with optimal complex carbohydrate foods and adequate protein portion
• Morning of the marathon – a healthy and balanced breakfast between 2-4 hours before the race
• During the marathon – a quick release carbohydrate snack every 30-60 minutes throughout

(27:32)

Highlighting hydration and electrolyte supplementation 

(36:23)

TIPS on being physically prepared on race day including:

• Use the “What if….?” Strategy. Think of a potential circumstance that could change on race day (e.g. the weather) then come up with a strategy to overcome the obstacle
• Set ABC goals
• Write a check list of EVERYTHING you will need on race day e.g. food, phone, bib number, safety pins, money

(47:11)

KEY TAKEAWAYS

1. Restorative sleep means having sufficient sleep for an appropriate duration that them leaves you feeling satisfied afterwards. This then allows for high efficiency and sustained alertness during waking hours
2. There are many nutritional and lifestyle approaches you could implement to help support good sleep health including: no stimulants after midday, increase intake of Mg rich foods (including DGLV), switch off all screens at least an hour before bed, restorative yoga
3. Think about the meal you will choose to eat the night before the race and ensure that it is balanced but with a good amount of complex carbohydrates to help maintain glycogen stores
4. Race day food and hydration choices are equally important and remember that your choices will depend on how much time you have from waking until you start running
5. Don’t forget to pack some food for after the race too…you don’t want to become over hungry as it could lead to detrimental physical and psychological symptoms
6. Finally, to help ensure you don’t forget ANYTHING – produce a checklist and tick off each item as you prepare for race day

RELATED TOPICS

Food For Sleep

Eat Sleep Run

Fuelling Marathon Running

Listen to ALL the London Marathon Milestone series

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR - Managing mind and Mood Symptoms

Mind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females. 

In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female runner may wish to introduce to help manage or alleviate them. 

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

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

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

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

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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

(03:11)

Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause:

Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles

Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones  

(08:25)

Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including:

Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have

Mindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life

Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts

History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause

(16:54)

Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including:

• Better emotional wellbeing
• Better self-image
• Better self-confidence
• Less anger/irritability 

BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance  

(23:57)

Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including:

An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance

Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen)

Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective 

(26:34)

Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including:

Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker

Fennel and passionfruit – both thought to help reduce anxiety

Pre and probiotic foods – important for the absorption of phytoestrogenic compounds 

(31:53)

Giving an action point to consider putting into place NOW that may help support any symptoms as you move through menopause

ACTION POINT: Introduce an everyday healthy diet CONSISTENTLY. 

By introducing this concept here, it will help ensure that a variety of natural and whole foods are being consumed, which could support hormone balance. This is a simple step, but potentially a big step towards attaining more hormonal balance therefore, helping to diminish any negative mind and mood symptoms

RELATED TOPICS

Healthy Mind for Happy Running

Eat Sleep Run

FOOD FOR...Hormonal Balance and Running 

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

This is the second episode of our Listeners Nutrition Clinic where we answer questions we have received from YOU, our listeners and followers.

These are questions linked to YOUR nutrition for your running, performance and personal goals….so, if you have any questions you would like us to answer/discuss in this space then do get in touch with us at [email protected].

We host this Listeners Nutrition Clinic periodically, and we choose 3 questions we have received from our listeners to discuss giving some TIPS that will hopefully support the individual posing the question…but also give you all some food for thought.

In this episode we answer:

Q1. Anne has asked How does glutamine help with recovery after training? What does it do and is glutamine appropriate for recovery and or to help leaky gut?

Q2. Claire asks “am I doing too much training and what is too much?

Q3. Jane asks for Tips on supporting breathlessness following a Covid Infection – something that seems to affect many runners.

SHOW NOTES

(01:45)

What is Glutamine and food sources of this conditionally essential amino acid

(03:22)

The role glutamine has in biological functions and in sports nutrition.

(05:37)

Is glutamine supplementation appropriate for supporting recovery and how can it support digestive health? Plus other key nutrients to consider for gut healing including Vitamin D, Zinc, Vit A, polyphenols and many more ….. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8087346

 (09:21)

A cautionary word about when it is not appropriate to use l-glutamine as a supplement i.e. when taking anti-convulsant drugs or when a cancer patient.

 (10:09)

Claire asks “am I doing too much training and what is too much? Claire is in the latter stages of marathon training.

(13:13)

Karen gives insights into the importance of including a rest day in your training plan.

(15:33)

Tapering strategies to support a runner in the lead up to a race.

(17:19)

Why a strict 3-week tapering phase is best practice and a reminder to pay attention to fuelling your energy requirements during training, it's so important to adjust and increase your food intake in line with the amount of training that you are doing.

(23:46)

Jane asks for Tips on supporting breathlessness following a Covid Infection. This is a common experience - other listeners and FB Group members have told us they are finding it difficult to be anywhere near the run fitness they had pre covid. Breathing is difficult and therefore pace has dropped.

(25:04)

A personalised nutrition approach to analysing the imbalances related to long-covid symptoms.

(27:13)

Underlying reasons which may be contributing to breathlessness. How a deficiency in vitamin K may be implicated.

(31:03)

Utilising mycotherapy as a nutritional intervention to support respiratory health.

(32:41)

How the English National Opera Breathe programme has shown improvements in the reduction and breathlessness in running in post-covid study participants. 

https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00125-4/fulltext

https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/

(35:33)

Some simple tips to consider when resuming training after illness.

(38:25) Take Away Message

 Personalised Nutrition

 Remember that we are all INDIVIDUALS…..the recommendations suggested today may not be suitable for EVERYONE. If you feel you require a more personalised approach to nutrition for your running then do get in touch with us to discuss how we could work with you. You can book a FREE introductory call with us via our website https://runnershealthhub.com/work-with-us/

Related Topics:

London Marathon Nutrition Milestones

Endurance Running and Immune System

Food for Gut Healing

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

if this is your first time your show and 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 us at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Running Performance: The Importance of Recovery

Recovery from training is now viewed as being as important to running performance as training itself. Recovery is recognised as the time period between the end of one bout of training and the subsequent return to resting or recovered state...BUT....factors including: nutrition, hydration and sleep could determine how efficiently the body "resets" following exercise, therefore these factors would be implicated in how long the recovery period would need to be.

So, in this episode we delve into WHY optimal recovery is important and outline some nutritional and lifestyle strategies to put in place that may help YOU achieve efficient recovery from training.  

SHOW NOTES: 

(06:36)

Defining RECOVERY from training as ……the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. 

(10:54)

Outlining the reasons WHY adequate recovery from training is recommended including:

• Positive training adaptations
• Prevention of non-functional overreaching and overtraining syndrome
• Prevention of illness and injury
• Increased exercise performance

Also: introducing the seven Rs to Recovery: Rest Regeneration Resynthesis, Reduction (of inflammation), Restoration, Refuelling and Rehydration. 

(14:48)

Highlighting the TWO recognised approaches to recovery: 

• Passive Recovery – complete rest
• Active Recovery – LOW INTENSITY physical activity 

(17:55)

FEMALE FACTORS

1. Women appear to experience slower recovery rates in the latter phase of their monthly cycle when compared with training recovery during the first half of their monthly cycle. 
2. A New Zealand study compared recovery from training in women experiencing a natural cycle with women taking the Oral Contraceptive Pill (OCP). They determined that women who took combination contraception experienced the most pronounced reduction in recovery from training load, followed by women taking progestin only medications. Women who had a natural cycle were shown to have the most efficient recovery from training. 
3. It has been found that women may recover from training faster than their male counterparts… and experience less fatigue

(20:59)

Delving into some nutritional strategies to support optimal recovery from training including:

• Carbohydrates: consuming 8-10g/Kg Body Weight per day AFTER exercise to support repletion of glycogen 
• Hydration: Replacing fluids by 150%
• Protein: consuming 0.3g/Kg Body Weight every 3-5 hours AFTER exercise to support muscle protein synthesis
• Probiotic supplementation: DAILY to help reduce exercise-induced oxidative stress

(36:12)

Introducing some lifestyle strategies to support optimal recovery from training including: 

• Adequate REST and SLEEP
• Non-strenuous exercise e.g. yoga, Pilates, swimming
• Massage – relaxing and/or sports massage
• Stretching and foam rolling

(46:18)

KEY TAKEAWAYS

1) Recovery is: “….the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. The time it takes to recover will vary between individuals

2) Positive training adaptations is one of the most important effects obtained through optimal recovery, ultimately leading to enhanced running performance

3) Many symptoms experienced post-exercise (for example: DOMS and fatigue) are a natural part of the recovery process and are, as a result, important contributors to training adaptation, therefore sufficient recovery is required for these reactions to occur and then “reset”

4) There are two recognised approaches to recovery: Active recovery and Passive recovery, both of which would be important to include in a training programme

5) There are many nutritional strategies that have been shown to support optimal recovery from training including:

• Adequate protein intake
• Adequate carbohydrate intake 
• Probiotic supplementation
• Remember timing of protein and carbohydrate intake is also important for recovery

6) There are several lifestyle/training approaches that could help enhance recovery including:

• Good sleep hygiene
• Regular massage/sports massage
• Regular cool down routines and stretching/foam rolling
• And of course…REST – passive and active

RELATED TOPICS

Does Dehydration Impair Exercise Performance?

Protein Powders: Do Runners Need Them?

Spotlight on Probiotics for Performance

ADDITIONAL RESOURCES

Meglio - for equipment to support recovery.

Discount Code: RHH10 to receive 10% discount on any purchase

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

London Marathon Milestone 4: Food – Taper - Motivation 

Introduction:

In this FOURTH episode of our London Marathon Milestone series, we discuss the foods and fluids to INCLUDE and the ones to consider REMOVING from the diet from now until after race day to support health and strength for the BIG day! 

We also emphasise the importance of a STRICT and CONSISTENT taper in the weeks leading up to the London Marathon. This is an area of training that is often neglected by runners; however it has been shown to support overall running performance. 

This episode concludes with some motivational quotes from well-known athletes including: Mo Farah, Usain Bolt, and Scott Jurek to help maintain motivation as the BIG event draws near!

SHOW NOTES

(03:34)

Focusing on foods to consume in the diet from now until race day. Considerations include:

• Healthy, nutritious and balanced everyday dietary foods and nutrient choices
• Choosing only foods that DO NOT cause digestive issues
• Choosing snacks for training that are natural and easy to carry
• Including complex carbohydrate foods at each meal

(10:42)

Focusing on fluids to avoid in the diet from now until race day. Considerations include:

• Removing alcohol from the diet for at least two weeks before the event
• Alcohol is known to negatively impact running performance in several ways
• Consider Kombucha as an alternative to alcohol
• Caffeine MAY affect performance in some runners
• Figure out if you are a fast or slow metaboliser of caffeine

(26:50)

Outlining the definition of TAPERING before moving on to explore its importance in training and different recognised approaches to the Taper. Highlights include: 

• An outline of the various approaches to the Taper i.e. the frequency, volume and intensity of training during this period
• Nutritional approaches during the Taper period e.g. carbohydrate intake, anti-inflammatory foods 

(40:03)

Some inspiring and motivational quotes to help maintain everyone’s MOJO spoken by famous athletes including:

“The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham

“Don’t dream of winning…train for it” – Mo Farah

“When you run the marathon, you run against the distance, not against the other runners and not against the time.” – Haile Gebrselassie

“Don’t think about the start of the race, think about the ending.” – Usain Bolt

“The reward of running—of anything—lies within us.” ― Scott 

(54:13)

KEY TAKEAWAYS

1. Now is the time to ensure your diet is free of any foods that cause digestive irritation and try not to introduce any new foods at this time and up until after the marathon
2. We would recommend you omit alcohol from your routine until after the marathon as it may lead to both physical and psychological effects that could have a detrimental effect on your running performance
3. Remember that with caffeine; some people may be RESPONDERS (fast metabolisers)…therefore can use it to their advantage in training and events…others may be NON-RESPONDERS,(slow metabolisers) therefore it could be detrimental to their running performance. Which one are YOU??
4. Tapering is an important part of your training and that carefully controlled tapering could lead to significant performance benefits for athletes including runners
5. During the taper it is thought that runners may be at increased risk of illness and injury so it is a time to focus on supporting your immune system nutritionally. Some nutrients to consider include: Vitamin D, polyphenols, Antioxidants and Beta-Glucans
6. Finally….remember that positive affirmations are thought to help reshape our self-identity and our beliefs about what we can and cannot do. And when we change our beliefs, our actions follow. So, choosing 2-3 of the inspirational quotes we read out today and reading them daily may help keep you mentally and physically strong and motivated up until and during race day. 

RELATED TOPICS

Alcohol and Running; Is It Ok?

Is Caffeine Good for Running?

Endurance Running and the Immune System

Listen to ALL the London Marathon Milestone Series

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Great North Run Nutrition Milestones - Get Race Day Ready

This is our 5th and final episode in this 2022 Great North Run Nutrition Milestones Series. Today, we’ll start with:

·      Run Training Milestones – we are looking ahead to the week before the race. So, our focus is on how to taper your training

·      Nutrition Milestones – in this episode we’ll be looking at what your food plan should be in the week leading up to the race to optimise glycogen storage

·      Rest and Recovery Rituals – encouraging you to embrace tapering down and restorative rest

·      Injury Healing and Recovery Tips – we want you to stay safe and avoid last-minute injuries

·      Mind Set MOJO – getting in your zone – psychologically speaking and a reminder of practical concerns (what to put in your bag)

·      And we’ll end on some Great North Run Fun and Factoids we’re talking about what to expect in the finishers village and travelling homewards

SHOW NOTES

(02:41)

Training Milestones - the final phase of your training should involve a 2-week tapering period where your training is lighter to help preserve energy and prevent injury. The aim is to keep your legs fresh and ready for race day. Ideally, finding a balance of allowing adequate recovery and maintaining fitness is key during the tapering phase. Join us for some tips on tapering.

(08:25)

Nutrition Milestones – we talk about nutritional strategies to optimise MUSCLE GLYCOGEN STORES during to the leading up to your race. On the day of the race your aim is to optimise LIVER GLYCOGEN STORES.

We discuss:

A modified version on carbohydrate supercompensation – as an alternative to carb loading. In this approach.

A runner would plan to eat 3 days at 50% Carbohydrate followed by 3 days at 70 and would run daily but reducing time/distance each day. 

In practical terms, for a half marathon runner this would equate to 3 days as 1/3 plate of carbohydrate at each meal followed by 3 days of ½ plate carbohydrate at each meal. Remember to maintain your protein intake i.e. ¼ plate, as you’ll need protein to support muscle recovery….and remember to continue eating a rainbow of vegetables to maintain nutrient density of your meal plan.

(22:11)

How to plan what time to eat on race day.

(28:17)

Final Race Day Nutrition Tips.

(32:19)

Rest and Recovery Rituals – keeping stress to a minimum to conserve energy.

(35:44)

What to pack in your bag to support you at the end of the race.

(42:48)

Injury Healing and Recovery Tips - “keep safe and prevent any last-minute injuries”.

(45:58)

Mindset Mojo – ditch any imposter syndrome thoughts. Promote a positive mindset by reflecting on your BIG WHY and how amazing you’re going to feel after the race … maybe as you cross the line … or as you celebrate with friends and family … or when telling your Great North Run stories afterwards.

We’ve talked a bit about using positive MANTRAS as you run … we hope you’ve found some which you are using in training … another idea is to choose ONE WORD which is your overarching theme to your race … it could be ACHIEVE or WINNER or STRONG … something that inspires you and you can draw on in the tough moments in the race if you have any!

You may wish to give a name to the negative voice in your head – you know the voice that says “ I’m tired … it hurts … I can’t! Doing this will help you separate the negative voice from yourself and your true goals and dreams.

(50:49)

Recap on your race plan – a refresher on our discussion from episode 107 when we talked about developing and visualising your race plan.

(55:36)

Great North Run Fun and Factoids – we talk about the fabulous Finishers Village and look back to 2014 when the Great North Run celebrated its Millionth Finisher, Tracey Crammond.

 (1:05:28)

Key Take Aways for Race Day Success

1.    Plan your tapering training to start 14 days before the race.

2.    Your goal for tapering is to keep your legs loose and fresh whilst keeping energy levels high and your mind calm.

3.    In the week leading up to the race aim to optimise MUSCLE GLYCOGEN STORES by increasing carbohydrate intake by using a modified carbohydrate supercompensation approach.

4.    On the day of the race aim to optimise LIVER GLYCOGEN STORES

a.   Calculate when you should eat working backwards from your race start time

b.   Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race

c.    Hydrate optimally before the race

d.   Eat a quick release CHO snack 30-60 minutes before the race

e.    Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated

5.    Remember to eat a Quick Release CHO food within 30 minutes of end of race.

6.    Plan a post run snack or meal approx. 2 hours after race with CHO:PRO ay a ration of 4:1

7.    Plan all of your activities in the lead up to the race to be supportive of your race goals e.g. regular meals, minimal alcohol, optimal nutrition and hydration, relaxation and sleep,  a light social calendar and schedule in easy light activity for active recovery.

8.    Keep safe and prevent any last-minute injuries.

9.    Reflect on your BIG WHY, choose ONE WORD for your race plan and give a NAME and personality to the negative voice in your head.

10. Visualise your RACE plan at the various mile markers along the way.

11. ENJOY your celebrations at the finish line and forever more – YOU DID IT!

12. Start thinking about your next running goal!

A big thank you to everyone who has been listening with us as we have all prepared for this 2022 Great North Run. We’d LOVE to hear from you … how did you do on your big day? Please share your stories with us.

Although we are at the end of this Great North Run NUTRITIONAL MILESTONES SERIES … we do have E111 LISTENERS NUTRITION CLINIC episode scheduled for 1st September so do send in your questions and challenges and we’ll aim to answer them on that episode email us at [email protected].  

Also, we have episode 112 talking about Recovery is out on 8th September, which may support you in your recovery post-race. If you’ve joined us just for the GNR series, thank you for joining us. GOOD LUCK in the race and we hope you’ll stay with us for future episodes.

Good luck Ladies … you’ve got this!!

Related Topics:

Listen to all the Great North Run Milestone Series

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Muscle Cramping can be debilitating for some runners. They are unpredictable, painful and can last for several minutes. But what causes them and why do they affect some runners and not others?? We aim to answer these and many other questions. We....

1. Outline the definition of muscle cramps and discuss their potential causes and symptoms.
2. Highlight some nutrition and lifestyle strategies to help prevent and/or manage muscle cramps
3. Discuss how to put these strategies into place so you can minimise the risk of muscle cramps occurring during your next run/race

SHOW NOTES:

(05:08)

Defining Exercise-Associated Muscle Cramps (EAMC) and acknowledging its prevalence in athletes 

(11:26)

Introducing the two currently acknowledges theories as potential CAUSES of exercise-associated muscle cramps:

• The hydration and electrolyte theory
• The Neuromuscular dysfunction theory

(18:36)

Concentrating on potential risk factors in the development of EAMC in some athletes including:

• High intensity, long duration and hilly terrain running 
• Premature muscle fatigue 
• Race/competition - due to running at a higher than usual intensity  
• Age – older runners at greater risk
• Long history of running  

(24:47)

FEMALE FACTORS

• Men appear to be more prone to EAMC than women 

(25:57)

Outlining some nutritional strategies to help prevent or manage EAMC including:

• Pickle juice and other vinegar-based fluids
• Spices including: chilli, ginger and cinnamon
• Electrolyte balance, especially: sodium, magnesium, potassium and calcium 

(37:44)

Highlighting the importance of NOT using quinine to prevent or manage EAMC.

(42:48)

Considering some lifestyle factors to help support or prevent EAMC including:

For Support:

• Stop/pause running 
• Rest until the pain/cramping has subsided
• Massage the area 
• Magnesium salt bath and spray

To Prevent:

• Strength training and plyometrics 
• Suitable rest and recovery between training sessions
• Stretching before and after a run
• Regular Mg baths and spray

(53:08)

Giving ideas of how to put the nutritional and lifestyle factors into practice including:

• Drinking the vinegar-based fluids regularly
• Drinking the fluids at the same time as stretching to minimise time to recovery
• Introduce the therapeutic spices into the diet REGULARLY
• Test magnesium status so nutritional supplementation can be targeted
• Remember to prioritise REST and SLEEP 

(1:01:26)

KEY TAKEAWAYS

1) Remember there are many different potential causes of muscle cramping including medical conditions and medications, which would require consultation with a medical professional

2) Exercise-associated muscle cramping is thought to be a temporary but intense and painful condition that may last for seconds only up to several minutes and onset generally occurs during or shortly after exercise

3) To-date there are two potential causes of EAMC that have been extensively researched:

• Electrolyte imbalance or deficiency
• Neuromuscular dysfunction

however the true cause still remains elusive

4) There are many potential risk factors for the development of EAMC so it is recommended you try to determine YOURS and diminish them if within your control

5) There are several nutritional approaches to support EAMC including: electrolyte drinks, pickle juice and certain spices. Which approach to use will depend on the potential cause/triggers of YOUR EAMC.

6) Remember, it is not just about nutrition…there are lifestyle approaches that may help diminish/prevent EAMC including: regular stretching, strength training, adequate rest and recovery and regular Mg baths/sprays. 

RELATED TOPICS:

FOCUS ON...Magnesium

Does Dehydration Impair Running Performance?

FOCUS ON....Calcium

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Great North Run Nutrition Milestones: Fine Tune Before Race Day

This is episode 4 in our Great North Run Nutrition Milestones Series we’ll be helping you with:

·      Run Training Milestones – some suggestions for your run training plan at this point in your preparations

·      Nutrition Milestones – nutrition to give yourself the best shot at being fit and healthy in the lead up to the race and adapting your fueling for distance

·      Rest and Recovery Rituals – how magnesium baths, oils, lotions can support your overall magnesium status easing tight muscles and cramps

·      Injury Healing and Recovery Tips – we’ll be giving an overview on how to prevent muscle cramps

·      Mind Set MOJO – What is your race plan? We’ll be covering travel preparations and the starter area of the Great North Run

·      We’ll end with some GNR Fun and Factoids

 SHOW NOTES

(02:57)

RUN TRAINING MILESTONES: reaching 18k long runs in training, planning in 10k races, and experiencing different weather conditions and scheduling a practice run around the same time as race day.

 (11:16)

NUTRITION MILESTONES: Nutrition to give yourself the best shot at being fit and healthy in the lead up to the race. Minimise alcohol, junk and processed food and manage stress. Focus on healthy fresh food, eat a rainbow of vegetables and fruit every week.  Focus on food sources of Vitamin C, B Vitamins and Magnesium.

VIT C foods include dark green leafy and cruciferous vegetables, citrus fruits, berries, bell peppers.

• 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  

B Vitamins are found in wholegrains, legumes, nuts, seeds, meat, poultry, eggs and in some dairy, green vegetables and in bananas, avocado and citrus fruits

• 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)

 Foods rich in MAGNESIUM are:

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

·      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.

·      DARK CHOCOLATE is a rich source of Magnesium ,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.

We also talk about getting good quality sleep and how to support yourself nutritionally if you get a cold.

(23:20)

Adapting your plate balance and carbohydrate intake for long endurance runs.

(27:46)

REST AND RECOVERY RITUALS: we chat about using magnesium baths, oils and lotions and how using magnesium transdermally can be supportive to rest and recovery.

(32:52)

INJURY HEALING AND RECOVERY TIPS: we stay on the theme of muscle cramps – why do they occur, what we can do to alleviate them, and how to deal with them during a training run or race.

 (41:31)

MINDSET MOJO: Thinking ahead to your race plan and practical preparations for race day.

(56:92)

GREAT NORTH RUN FUN AND FACTOIDS – some trivia and your finishers goodie bag.

(58:41)

KEY TAKE AWAYS

1.    TRAINING MILESTONES In the last 4 weeks before race day be consistent with your training plan focusing on your long run (which should be at 18km distance). Aim to schedule at least one of your long runs for the same time that the race is scheduled and try running in different weather conditions – so you’re ready for anything on race day! 

2.    NUTRITION MILESTONES – in addition to practising pre, during and post fuelling, focus on fine tuning your foundational everyday nutrition to support your immune system and energy levels. Your aim is to give yourself the best shot at being fit and healthy in the lead up to the race and avoid any last minute infections or illnesses. Also on long run days adapt your post run plate balance to a larger portion of carbohydrates – up to half a plate. 

3.    REST AND RECOVERY RITUALS – add a magnesium salt bath to your post run recovery and try magnesium oil spray to target particularly tight muscles.

4.    INJURY and Healing TIPS - to prevent and manage muscle cramps include optimal magnesium status with magnesium rich foods and supplements, be aware of how your sweat rate may affect magnesium status and if you get a cramp during a run … pause and stretch the affected muscle for 3-60 seconds and then resume your run. Next weeks episode will give you more information. 

5.    MINDSET MOJO – start to think ahead to race day, visualise your race plan from travel practicalities to how you plan to run each stage of the race. 

We hope that’s been a helpful episode today, next time we’ll be talking about tapering your training and Race Day Nutrition and Preparation. That’ll be episode 109 on 18th August – 3 weeks until race day! Until then enjoy your running!

RESOURCES AND RECOMMENDATIONS 

Better You Magnesium Products

5 Steps Food Planning For Runners FREE E book

Related Topics:

Alcohol and Running is it ok

High Stress Poor Performance

Focus on Magnesium

Endurance Running and Immune System

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

London Marathon Milestone 3: Overcoming Mental and Physical Hurdles

This is the third in our London Marathon Milestone series where we focus on food timing and food quantities for performance in training. 

People running marathon distance often experience physiological and mental hurdles along the way during training, so here we delve into strategies on how to overcome some of these potential hiccups to support training and race day success.

SHOW NOTES: 

(03:42)

Outlining HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

PRE – RUN:

• Eat a substantial meal/snack at least ONE hour before running
• Oats is an easy food to introduce before a run – as a porridge or overnight oats
• You could have eggs on toast if digestion isn’t a problem
• Be mindful of how you feel as you start running 

(13:50)

Considering HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

DURING A RUN:

• Eat a quick release carbohydrate snack every 45-60 minutes
• Aim to ingest between 30g and 60g carbohydrates every hour
• Foods to consider include; Menjool dates, Ella’s Kitchen fruit puree pouches, raisins, flapjacks 

(23:45)

Discussing HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

POST – RUN:

• Eat a quick release carbohydrate snack within 30mins of finishing the run
• Foods to consider include: banana, honey, mango papaya (fresh or dried)
• Introduce slow release carbohydrate foods alongside some protein approx.1-2 hours after the run 

(26:41)

Delving into some physiological hurdles a marathon runner may experience and outlining some strategies to overcome them, including our FIVE STEP approach to recovery:

REDUCE – training load

REMOVE – training for a period of time

SUPPORT – including nutrition, sleep and rehab (physio, massge etc)

RETURN – to training but at a lower level

INCREASE – training load steadily 

(38:24)

Exploring some mentall hurdles a marathon runner may experience and outlining some strategies to overcome them:

• Turn a negative throught into a positive one
• Find a mantra that works for you
• Always use positive words
• Mental association versus mental dissociation
• Use a reward strategy

(58:30)

KEY TAKEAWAYS

1. As you progress with your training miles remember the AMOUNT of food you eat and the TIMING of food intake becomes VERY important…..especially your carbohydrate intake
2. Eating pre, during and post your long run are EQUALLY important for running performance, recovery from training and minimizing the risk of injury.
3. As the miles creep up so does the potential for physical and/or psychological hurdles to overcome. Physical hurdles may include: illness, injury or fatigue. Mental hurdles may include: lack of confidence in ability, boredom when running, negative mental chatter
4. BUT, these hurdles can be managed. If physical hurdles are an issue then consider following our 5 STEPS to recovery:  REDUCE – REMOVE – SUPPORT – RETURN – INCREASE
5. If mental hurdles are plaguing your long runs then consider using positive thinking strategies or find a mantra that will support you. Or maybe you could think about mental association or disassociation techniques to see you through to the end.
6. Finally, just remember how far you have come and RUN IN THE MOMENT…

RELATED TOPICS:

Your Marathon: Run Fuel Recover

Fuelling Marathon Running

is Caffeine Good for Running?

Listen to ALL the Marathon Milestone Series

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

if this is your first time your show and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com