She Runs Eats Performs

Healthy Food and Lifestyle Habits

Today we are going to give you a snap-shot of …. Healthy Food and Lifestyle Habits … they can make us or break us depending on how we eat and live. We are going to talk about our approach to turning healthy habits into a way of life to support you in being a healthy woman and healthy runner.

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SHOW NOTES

(01:48)

Aileen introduces this topic with a POEM by Portia Nelson … it’s a poem Aileen often share with clients when they are approaching making healthy food and lifestyle changes. The title of the poem is “There’s a hole in my sidewalk but Aileen calls it “Sometimes it takes a while to GET IT”. The we talk about how long it typically takes to develop a good habit.

(06:37)

What is a habit?

(07:42)

How we approach identifying what habits would support us on being a Healthy Woman Healthy Runner.

We also talk about the FIVE habit forming stages.

(16:50)

Our suggested action after this episode.

Related Topics:

Lifestyle Essentials

Restorative Rituals

Nutritional Non Negotiables

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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

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: Do I Need Creatine?

Do I Need Creatine?” is a question we get asked frequently by clients, listeners and also by friends and family!! It is A VERY popular supplement in the world of sport and exercise, in fact it is one of the most popular ergogenic aids used by athletes.

BUT….is it necessary? Do you need to take it? To help answer these questions we will:

1. Outline what exactly Creatine is and how it works

2. Look at the benefits and potential drawbacks from taking Creatine Supplements. Is food enough?

3. Focus on key considerations when choosing a Creatine Supplement

SHOW NOTES

(04:29)

Outlining the definition of Creatine and its key role in the body, which is maintaining energy availability  

(11:11)

Moving on to highlight the therapeutic benefits of this supplement in the ageing population but also in people suffering from certain medical conditions including: Parkinson’s Disease and Ischaemic Heart Disease. 

(14:39)

Highlighting the potential benefits of Creatine supplementation for a runner including: enhanced performance, improved post-exercise recovery, and greater training adaptations

(20:18)

Focusing on the potential drawbacks of Creatine supplementation for a runner including: water retention, weight gain, and a historic concern about kidney dysfunction 

(26:58)

Indicating the Creatine requirements from food (i.e.1-2g per day) and the creatine content of certain meats and seafood. For example: herring contains 1.5g of creatine per 100g serving and chicken contains 0.8g of creatine per 100g serving.  

(30:11)

FEMALE FACTORS

1. Both men and women have shown to benefit from Creatine supplementation, however it is thought that women may not see as much gain in muscle strength or mass during training from supplementation
2. It is thought females may have higher intramuscular creatine concentrations due to the fact that they have lower muscle mass besides men
3. Endogenous Creatine synthesis and transport is hormonally driven therefore its bioavailability differs at different female life-stages. This is because Creatine Kinase (the enzyme required for Creatine synthesis) is influenced by oestrogen and progesterone. CK levels are increased DURING menstruation but decrease during the menstrual cycle, pregnancy, menopause etc.
4. As a result, Creatine supplementation may be particularly important for women during menses, pregnancy, post-partum (after birth) peri/post menopause. 
5. Creatine supplementation is thought to have positive effects on muscle quality and bone health in post menopause females when COMBINED with resistance exercise

(36:22)

Delving into Creatine supplements and what to consider before embarking on a protocol with a specific focus on which form of supplement to choose and where the creatine has been produced (Germany or China). Some recommended brands include: Motion Nutrition, Bonusan and Thorne Research

(42:59)

Finally, focusing on dosage and outlining how much Creatine is required per day for someone on a supplement protocol before mentioning ways in which creatine bioavailability may be enhanced. For example; an appropriate stomach acid pH and ingestion alongside carbohydrate and protein rich foods.  

(53:26)

KEY TAKEAWAYS

1. Creatine is synthesised endogenously from the amino acids: Arginine, Glycine and Methionine. But can also be obtained from the diet in meat and fish
2. The key role of Creatine in the body is to maintain energy availability, hence why it is seen as an effective ergogenic aid for athletes
3. Many runners may be able to maintain Creatine levels via the diet, however for some, supplementation may be required e.g. vegetarian/vegan, older runners, high training load 
4. If thinking about supplementing with Creatine we recommend you work with a qualified and registered NT
5. When choosing a Creatine supplement remember to consider: the form, the brand, bioavailability, and dosage
6. Discontinue any supplementation after 3 months OR consult with a professional to have a supplement review

RELATED TOPICS

Fuelling the Ageing Runner

HWHR: Combating Low Energy

FOOD FOR...Hormone Balance

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 

Great North Run Nutrition Milestones: Practice During & Post Run Fuelling

This is our third episode on our Great North Run Nutrition Milestone Series in this episode we’ll be following our usual format building upon advice from earlier episodes

·      Run Training Milestones – suggestions on where you should be in your run training to keep you on track

·      Nutrition Milestones – we’ll talk about how to start practicing during and post fuelling for training runs (and we’ll have a reminder about hydration and electrolytes)

·      Rest and Recovery Rituals – we are going to talk about sleep?

·      Injury Healing and Recovery Tips – today our focus is on soft tissue injuries

·      Mind Set MOJO – building mental resilience to help you cope with the tough spots during training and the race

·      We’ll round up with some GNR fun and factoids

SHOW NOTES 

(03:16)

RUN TRAINING MILESTONES: Some suggestions on where you should be on your run training plan and the benefits of adding in some 10k races to your calendar plus the challenges you may face at this point in your training.

 (12:34)

NUTRITION MILESTONES: Why we need to fuel during an endurance run, some foods to consider and how often to eat during an endurance run.

 (18:27)

The importance and benefits of practicing eating/fuelling during training runs plus some practice tips.

 (22:39)

Why we suggest real foods for during run fuelling rather than gels?

(25:31)

Our top 2 Post Run Fuelling tips.

(28:18)

Hydration and Electrolytes

(31:56)

REST AND RECOVERY RITUALS: the performance triangle and how good quality sleep is as vital training and nutrition to optimal running performance.

(38:42)

INJURY HEALING AND RECOVERY TIPS: Nutritional support for soft tissue injuries and the 3 phases of healing involved.

(46:22)

MNDEST MOJO: How to support your mindset when things don’t go to plan like when an injury or any life event gets in the way of your training and ultimately your running goal ….

(53:58)

GREAT NORTH RUN FUN AND FACTOIDS: recollections of famous athletes and celebrities who are in the Great North Run Hall of Fame.

 (58:06)

KEY TAKE AWAYS

1.    RUN TRAINING - we are 9 weeks away from race day, your run distances and durations should be increasing week on week and by the time we get together in 4 weeks ideally you’ll be running an 18k long run once a week. 

2.    NUTRITION MILESTONES – now is the time to start practicing eating during and post run training.

·      Eat Quick Release Carbohydrates during run training session, build up gradually to between 30 and 60g of CHO per hour.

·      Post Run have a Quick Release CHO food within 30 minutes of completing your run

·      Have a snack or meal combination of complex carbohydrates and protein within 2 hours of the end of your run training at the ratio of 4:1 CHO:PRO

3.    Remember to adapt/adjust your hydration intake in relationship to the weather and your sweat rate.

4.    Sleep is a vital part of rest and recovery. Sleep deprivation may affect running performance. Remember to give equal priority to all 3 aspects of the Performance triangle – that is Training – Nutrition – Rest (including sleep).

5.    If you experience any type of Soft Tissue Injury – please consult with your physio or sports therapist and remember you may support healing and recovery with specific nutrients used therapeutically.

We hope that’s been a helpful episode today, next time we’ll be talking about Fine tuning your Nutrition and Lifestyle in the lead up to RACE DAY. That’ll be Episode 107 on 4th August– 5 weeks until race day! Until then enjoy your running!

RESOURCES and Recommendations:

 Body Bio Our TOP favourite is ... E-Lyte Balanced Electrolyte Concentrate. E-Lyte mimics electrolyte levels in the body for optimal hydration. If you’d like to give BODYBIO a try use our special discount code RHH10-A

Meglio if you’re considering buying a foam roller, we’d suggest you look at www.mymeglio.com

As they have very kindly offered a 10% discount for you – just use COUPON CODE RHH10 at the checkout.

YOUR ZOOKI For Turmeric and Collagen – helpful for soft tissue injury healing. If you’d like to give YOUR ZOOKI a try use our special discount code – RUNNERSHEALTHHUB20. When added at checkout, this discount code will provide you and your friends and family with 20% off the entire Zooki range, including bundles and subscriptions.

Disclaimer: Warning. Supplements should be taken under the guidance of a doctor or nutritional therapist, taking different supplements together could result in too-high doses of common ingredients, and anyone taking prescription medication should inform their GP/Doctor before taking supplements of any kind. Is it safe to take supplements whilst I’m on medication? Some nutrients in supplements may interact with specific medications. To ensure that any supplements are safe for you we recommend you consult with your medical or nutritional practitioner when considering nutritional supplements.

If you would like to consult with a Karen or Aileen (Nutritional Therapy Practitioners) for a supplement review please book here

Gels – we suggest products made with natural ingredients – check Huma Gels and Honey Stinger

Related Topics:

 E 69 Is Caffeine Good for Runners?

E 13 Sleep Essentials

E33 Food For Sleep

E50 Eat Sleep Run

E26 Nutrition for Soft Tissue Injuries

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 Milestones: Is RUNGER Affecting You? 

Is RUNGER an issue for you? Do you even know what it is?

In this, the second episode of five of our London Marathon Milestones series dedicated to food and nutrition to support you as you prepare for the London Marathon on 2nd October, we discuss the concept of RUNGER and give hints and tips on how to prevent it occurring as you move through your training plan and your mileage begins to increase significantly.    

You will now be approx. 4 weeks into your training….so only 12-13 weeks until race day!! So, hopefully the Everyday Healthy Nutrition Principles we discussed last time are now embedded and habitual BUT….maybe not!!

So, we will:

1. Consider what may have got in the way of healthy eating becoming CONSISTANT and give some TIPS on how to get back on track. We will then move on to
2. Discuss the concept of RUNGER 
3. Introduce the concept of eating before, during and after your long run to help prevent RUNGER becoming an issue

SHOW NOTES:

(03:29)

Highlighting factors that may have led to some runners struggling to implement a Foundational Everyday Healthy Diet. Factors including:

·       Lack of time to shop

·       Inability to reduce/remove “treat” foods

·       Pressure from Family and friends to eat what they are eating

·       Emotional eating  

(07:06)

Focussing on ideas of how to “get on track” including:

·       Setting personal boundaries

·       80:20 approach to everyday nutrition

·       Meal prep

·       “On the go” foods

(18:19)

Introducing the concept of RUNGER including the definition:

“….the combination of long distance running and hunger colliding leading to an OVERWHELMING need for food NOW!!” 

(24:43)

Discussing “intuitive eating and the use of the “Hunger Scale’ as a tool to help individuals distinguish between true physical hunger and psychological/emotional hunger. 

(31:15)

Outlining 5 key points to consider for fuelling long runs:

1. Adequate food for fuelling BEFORE the run
2. Appropriate fuelling DURING the run
3. Eating IMMEDIATELY AFTER the run
4. Fluid intake and hydration
5. Eating for your shorter runs

Then moving on to discuss Point 1:  Adequate food for fuelling BEFORE the run 

(36:31)

Introducing Point 2: Appropriate fuelling DURING the run

(39:46)

Focussing on Point 3: Eating IMMEDIATELY AFTER the run

(49:28)

Highlighting the importance of Point 4: Fluid intake and hydration

(52:17)

A short message about Point 5: Eating for your shorter runs 

(56:12)

KEY TAKEAWAYS:

1. If you have been unable to commit to an everyday healthy food plan CONSISTENTLY – now is the time to get on track – before your run training takes a large leap forward and you are running much longer distances
2. An inability to engage with dietary changes could be emotionally/psychologically driven. Are you making food choices to please others rather than rather than thinking about YOU and your needs?
3. Remember RUNGER is a “thing” and could be detrimental to your running performance. So, eat appropriately; not too much, not too little…but sufficient amounts to fuel your running
4. Now is the time to practice your food strategy for training. Aim to establish what works and doesn’t work for you
5. Don’t forget about hydration – become mindful of your daily fluid intake and chec k the colour of your urine regularly
6. Finally, it really is about PRACTICE, PRACTICE, PRACTICE at this point before you move on to fine tuning your nutrition and hydration for your forthcoming London Marathon

RELATED TOPICS:

Smart Food Prep For Runners

FOOD FOR....Pre Training

FOOD FOR....During Training

FOOD FOR....Post Training

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 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 

Today we are SPOTLIGHTING FOOD FOR …Snacks for Runners.

We are going to talk about

1. How to use snacks strategically to support health and running

2. The Ideal Nutrient Composition of snacks pre, during and post running

3. Practicalities around being organised with snacks

4. Our favourite snacks and suggestions for you to try

SHOW NOTES

(01:01)

How snacks may be used strategically for health and body composition goals as well as pre, during and post run fueling. We talk about the pitfalls of grazing and a reminder of the importance of adding in the energy value (calories) into your overall energy requirement calculations.

(09:04)

The Ideal Macronutrient Composition of snacks pre, during and post running.

(11:31)

The importance and timing of quick release carbohydrate foods pre and during training.

(13:52)

Karen’s personal choices of quick release carbohydrate snacks

(15:18)

Post Recovery Snacks – what to eat within 30 minutes and what to eat 1-2 hours after your run.

(24:55)

Our favourite snack suggestions for you to try.

(27:39)

What ingredients Karen includes in her homemade bars and how she makes them so they don’t crumble or break up when running!

(32:28)

Quick Release Snack Ideas for the 30-minute window at the end of a run and Aileen’s post run recovery juice of watermelon, coconut water and honey. Plus, some easy snack meal ideas. 

(39:47) 

Key Take Aways 

1.    Use snacks strategically for pre, during, post run fueling and recovery.

2.    Quick Release CHO snacks can support you to optimise glucose uptake and glycogen storage which will help keep your energy levels consistent during a long run and optimize recovery post run.

3.    Be aware of the additional Energy Intake from snacks in your overall Energy Intake Vs Energy Expenditure calculations but don’t sacrifice these running snacks if your goal is weight loss – just be mindful and strategic in their use.

4.    POST RUN – have a QR CHO snack within 30 minutes and a larger snack or meal within 1-2 hours of a long run in the ratio of 4:1 CHO:Protein

5.    Finally remember to download our free guide TOP RUNNING SNACKS and Nutrient Timing.

Related Topics:

FOOD FOR ... PRE TRAINING

FOOD FOR ... DURING TRAINING

FOOD FOR ... POST 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.

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 

Great North Run Nutrition Milestones - Be 10k ready

This is the second episode in our Great North Run Milestone Series, it’s 12 weeks until race week! We hope you’re following a consistent training plan and that your health nutrition foundations are place. We are covering:

·      Run Training Milestones – suggestions on where you should be in your run training to help you to stay on track

·      Nutrition Milestones – what should you eat pre and post – easy training

·      Rest and Recovery Rituals – pre and post stretching and using a foam roller

·      Injury Healing and Recovery Tips – today’s focus is on DOMS – delayed inset muscle soreness

·      Mind Set MOJO – the importance of consistency  in your training and nutrition plan

·      Some GNR Fun and Factoids to finish off our chat

SHOW NOTES  

(02:45)

RUN TRAINING MILESTONES: How is your training progressing and suggestions on what to do if you're struggling to put your plan into action.

(17:23)

NUTRITION MILESTONES: talking about how and when to used FASTED STATE RUNNING and the best way to fuel pre “easy” runs. Plus, snack ideas for pre training runs.

(31:22)

REST AND RECOVERY RITUALS: the importance of pre and post run stretching and tips on using a foam roller. Have a look at some videos of dynamic strectches from marathon handbook.

https://marathonhandbook.com/15-dynamic-stretches-for-runners/

(40:25)

INJURY HEALING AND RECOVERY TIPS: Our favourite sock brands and why we may develop DOMS (delayed onset muscle soreness) and what we may do to relieve the symptoms and nutrition tips to help prevent the development of DOMS. One of our tips is to have magnesium salt baths and use magnesium oil to relax muscles – here is a link to our favourite brand.

(48:22)

MINDSET MOJO: being consistent with your training and nutrition will set you up for success. Plan, Prepare and Do is our mantra.

(50:16)

GNR FUN AND FACTOIDS

 (57:56)

 Key Take Aways

 1.    Be consistent with your nutrition, running and recovery plan.

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

3.    For all runs over 90 minutes ensure you eat your pre-run meal or snack 2 hours before you run. If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run.

4.    Add some dynamic stretching before you go out on a run and some static stretches post run.

5.    Consider using a foam roller for self-myofascial release.

6.    If you’re experiencing DOMS – consider a rest day, light activity, light massage, magnesium baths and oils and eat more protein and essential omega 3 oils.

We hope that’s been a helpful episode today, next time we’ll be talking about Making a mini plan to practice pre, during and post fueling – FOOD/HYDRATION/ELECTROLYTES. That’ll be episode 104 on 7 July – 9 weeks until race day! Until then enjoy your running!

Related Topics:

Nutrition to solve DOMS

Nutrition Basics for ALL Runners

Nutrition Periodisation For Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell 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 

Don't be the runner who "bonks"!! "Bonking" (or hitting the wall) is a phenomenon synonymous with running and is described as an “iconic” feature of marathon distance events occurring around the 20mile (30Km) mark. Did you know that approximately 40% of marathon runners experience Hitting the Wall in any given race…that is high!! So, to help you understand this phenomenon a little more and hopefully prevent it occurring on YOUR marathon events we:

1. Outline what “Hitting the Wall” is and why it may occur
2. Discuss the impact on a runner of “Hitting the Wall”
3. Focus on training and nutrition to help avoid experiencing “Hitting the Wall” 

SHOW NOTES

(04:43)

Defining what Hitting the Wall is and establishing the relationship between glycogen status, fatigue and the onset of this phenomenon. 

(09:39)

Considering some of the Risk Factors to Hitting the Wall occurring during a marathon event including:

• Poor glycogen stores
• Poor pacing
• Age
• Gender
• Being a novice/first time marathon runner

(15:06)

FEMALE FACTORS:

1. Females being less likely to HTW than males
2. Females being better at pacing the marathon than males (therefore less likely to HTW) as I mentioned earlier, but also:
3. Some research has suggested that females are physiologically better suited to distance running than males e.g. have a greater utilisation of stored glycogen and are able to run aerobically at a higher percentage of maximum O2 uptake than their male counterparts
4. Some research has noted that females take marathon distance more seriously therefore train appropriately whereas males tend to be more “bullish” and have an abundance of “bravado” in their approach to a marathon…even in the face of limited training
5. If a female HTW, it tends to be with less intensity than in males
6. If a female HTW, she is more likely to recover than a male 

(18:05)

Outlining the signs and symptoms of Hitting the Wall including:

• An abrupt slowing of pace
• An overwhelming feeling of fatigue
• Poor concentration
• An overwhelming desire to walk

And discussing potential recovery strategies from Hitting the Wall

(27:18)

Thinking about approaches to training to help minimise the risk of Hitting the Wall occurring during a marathon

(32:32)

Focussing on nutrition strategies pre and during the marathon to help prevent Hitting the Wall

(44:53)

KEY TAKEAWAYS:

1. Hitting the Wall is a familiar experience for many runners during a marathon event and is characterized by a sudden and dramatic slowing of pace around the 20 mile (30Km) mark
2. Runners tend to hit the wall due to a combination of factors including: inadequate fuelling and poor pacing decisions
3. Research suggests that Hitting the Wall has both a physiological and a psychological element to it
4. So, a marathon runner needs to be both physically and emotionally prepared ahead of race day
5. Carbohydrate intake pre and during the race is fundamental in limiting the chances of a marathon runner Hitting the Wall
6. BUT….if all else fails and you do HTW, remember as physically and psychologically challenging as it may be…it is only temporary!! Having this knowledge alone may be enough to get you through it and to the finish line!!

RELATED TOPICS

Fuelling Marathon Running

Your Marathon: Run Refuel Recover

Nutrition for Half Marathon Plus

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 

London Marathon Milestones - In the Beginning...

Are you about to embark on your training for the London Marathon on 2nd October?  Have you ever considered how the food you eat could impact on your running performance throughout your training???? 

Well, Over the next 16 weeks we will be hosting 5 episodes to get you “Marathon Ready”. Whether this is your first marathon or your 10th….we are going to journey through your training with you giving you advice at various stages regarding food and nutrition intake so you are “fit and fuelled” appropriately on race day!!

Today is the first of our marathon milestone episodes….so…the beginning of the journey….

We will:

1. Give an overview of typical running distances at this stage and in the coming few weeks
2. Give some background to why eating for training is important…even at this early stage
3. Give some tips on how to put the theory into practice

SHOW NOTES

(02:30)

Outlining the various types of Marathon Training Plans available online and discussing how to decide which one may be the best one for YOUR marathon training.

(10:47)

Considering how a novice runner’s training plan may look as they begin their 16 weeks of run training for the London Marathon whilst highlighting the importance of strength training, stretching and yoga/Pilates.  

(18:46)

Focussing on the importance of food and nutrition for running performance before delving deeper into the area of “everyday healthy eating” as the foundation on which to build more targeted nutrition for running a marathon. The 3 areas discussed are:

• Food quality
• Plate balance
• Timing of meals and snacks

(22:26)

Delving into Food Quality 

(27:34)

Moving on to discuss Plate Balance

(32:26)

Explaining Timing of Meals and Snacks and its link to blood sugar balance (BSB) 

(39:26)

Some TIPS on how to put the nutritional principles into action to support marathon training including:

• Foods to eat to achieve plate balance
• Easy and practical solutions to help “make change happen”
• Pre-planning meals and run training to support performance

Finishing with an Action Point to help get you started 

(53:36)

KEY TAKEAWAYS

1. There are many different marathon training plans available online, so be discerning and choose one that best suits your running abilities and time available to train
2. Don’t forget to introduce other activities that may also support your running performance including: Pilates, strength training and stretching
3. Remember that your nutrition for training is as important as the training plan itself
4. A foundational everyday healthy eating plan is the bedrock on which to build nutrition specific for running performance
5. There is no need to increase your overall energy intake at this point in your training, just ensure the food choices you make are healthy and ones that will support your overall health and run training
6. BUT…there may be occasions when you require a snack between meals. Remember to make healthy snack choices

RELATED TOPICS

Fuelling Marathon Running

Nutrition Basics for all Runners

The Why of Sports Nutrition

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 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 

As runners we tend to pay attention to MACRONUTRIENTS – Protein, Carbohydrate and Fat so we thought today we’d spotlight the role of micronutrients especially in our midlife phase.

We’ll be talking about

1.    The different categories of micronutrients and a taking a look at Vitamins

2.    The importance of minerals from your food plan

3.    The potential health concerns you may have in midlife which may be affected by mineral deficiency

4.    A spotlight on iron deficiency and what you can do about it

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

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

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

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

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

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

SHOW NOTES

(01:29)

An overview of Vitamins and Minerals.

(03:40)

Water-soluble Vitamins – what are they, how do we absorb them and main food sources.

(06:59)

Fat-soluble Vitamins - what are they, how do we absorb them and main food sources.

(09:17)

An overview of macro minerals and trace minerals and the importance of consuming enough but not too much.

(15:01)

Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies.

 ·      IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath.

·      BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density.

·      STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production.

·      THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production.

(18:21)

A spotlight on iron deficiency and what you can do about it.

(23:25)

Nutritional Guidelines on Iron Requirements

(26:16)

Nutrition Tips of optimising dietary iron intake and promoting bioavailability.

 1 Key Action to do after today’s episode

We suggest you get your iron status tested either by your GP of if you’d like a suggestion for an at home test kit drop us an email at [email protected] and we’ll let you have our suggestion.

Related Topics:

Iron Woman

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.

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 

Great North Run: Nutrition Foundations

This is if for … if you’re a first-time half marathon runner and the GNR is your first one OR if you are an experienced half marathon runner but perhaps haven’t focussed on nutrition before now.

All the tips and advice we share will support you with any half marathon even if you’re not in the GNR .

It’s important because …. You’ll learn easy to put into place strategically timed nutrition tips and advice at every stage of your training plan.

It’ll help runners to … be “GNR Ready” over the next 16 weeks – and that time frame will pass quickly. We want you to be fit and fuelled for race day. You’ll want to be in peak condition so you can prepare well, enjoy the race and the recovery phase too!

Today we are covering:

·      Planning Your Training

·      Checking on Nutrition Foundations

·      The importance of a Rest Day

·      Dealing with niggly pains

·      Tuning into your BIG WHY for motivation

SHOW NOTES

(02:55)

Who this series is for and why it is important and how it might help any Great North Runners (or any half marathon runners) and what we'll cover over the series.

(06:40)

RUN TRAINING MILESTONES: planning your training over next 16 weeks. Check out what ASICS say about half marathon training https://runkeeper.com/cms/blog/app/

Look at the GNR route

(17:02)

NUTRITION MILESTONES: checking in on your nutrition foundations and every day hydration.

If you need extra help register for our EASY NUTRITION FOR HEALTHY RUNNERS PROGRAMME (use COUPON CODE RACE to get programme for £97, includes a 30 minute diary review plus weekly zoom coaching circle every Thursday so you may ask questions. Find out more here https://runnershealthhub.com/easy-nutrition-for-healthy-runners/

(27:43)

REST AND RECOVERY RITUALS: the importance of a rest day and active recovery.

(34:14)

INJURY HEALING AND RECOVERY TIPS: being aware of niggly aches, pains and muscle tightness and the first steps to addressing them.

(40:29)

MINDSET MOJO: Your Big WHY!

(46:27)

GREAT NORTH RUN FUN AND FACTOIDS

(52:55)

Key Take Aways from this episode

1.    Get your training plan mapped out to include one long run every week building your mileage and duration of time so you’re fully prepared. Add in another 2 or 3 shorter runs each week alongside some active recovery days and 1 full rest day each week.

2.    Focus on our tips for optimising your everyday healthy nutrition foundations including

·      Eating regularly

·      Eating Protein at every meal

·      Having a balanced plate at every meal – we suggest ¼ plate protein, ¼ plate complex carbohydrates

·      Including Healthy nutrient dense snack which combines protein and carbohydrate if required

·      Minimise junk and processed foods

·      Practice drinking whilst running

3.    Don’t ignore aches and pains and muscle tightness – consult with your physio or sports massage therapist and check out if your running shoes are fit for purpose.

4.    Get your mindset mojo fired up by tuning into your BIG WHY!

 Our next episode in this series is Episode 101 will be published on 16th June (12 weeks until GNR) and we’ll be talking about:

·      Planning what you should eat in relationship to the time of day you are running and beginning to practice pre and post fuelling

·      Sticking to your training plan and why consistency is key

Related Topics:

Nutrition Basics For All Runners

Race Day Success Nutrition Strategies

Eat Sleep Run

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