She Runs Eats Performs

Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered! A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (03:00)Alison’s question is about TIME RESTRICTED EATING and fitting that in with her half marathon training. Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice. (04:14)An overview of approaches to training around Time Restricted Eating that Alison can consider are: ·      Plan her long run training to take place during her eating window·      OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.(06:05)Tips when practicing pre/during and post fueling and adapting to time restricted eatingIf you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.We talk about Intermittent Fasting in Epiosde 18 It’s important to remember:Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)Remember to build in post run recovery fuelingALWAYS choose healthy food (no processed/junk food)Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)Have a timed routine for your meals/snacks within “eating window”Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach. (10:37)Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review(13:33)Janine’s question is about avoiding “hitting the wall” on a marathon race.Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....

How to nail foundational nutrition for your easy short runs and for overall great health and well-being! Get this RIGHT and it’ll help you feel energetic and strong, get it WRONG and you may experience fatigue, poor recovery and be prone to injury. Listen today if you are beginner runner or if you are a beginner to nutrition for running.We are sharing some of the typical questions and the dilemmas that beginner runners face and will  also give some foodie suggestions for meal plans too. We’ll be outlining some key nutrition advice and tips for easy short training runs.A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (3:56) Who is a beginner runner?They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too.(04:48) The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider:·      Choose quality nutrient dense food and ingredients·      Use our easy training athlete plate·      Eating 3 meals a day at regular intervals and avoid grazing on snacks·      Eating a rainbow of colourful of non-root starchy vegetables at each meal·      Following this approach 80% of the week makes it a sustainable planDownload Athletes Easy Training Plate Graphic(07:22)The 2 Nutrition and fuelling mistakes that beginner runners make:·      Under Eating·      Over EatingMost people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss.Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. TThey may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine.If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable. (12:13) Typical Questions from Beginner Runners What do I need to eat when I go on a short easy run?As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier.(13:54) Is fasted state running good for weight loss?Fasted state running means running early in the...

Is your knee pain due to IT Band Syndrome? For some runners the pain levels can be very high, causing them to stop running and obviously that is disruptive to training.IT Band Syndrome or to give the condition it’s full name … Iliotibial Band syndrome (ITBS) …. is one of the leading causes of lateral knee pain injuries in runners … estimated to be in the range of 5–14% prevalence of all running-related injuries. In this episode we’ll be describing IT BAND SYNDROME and the underlying causes. We won’t talk about the physical therapeutic treatments or preventative exercises (we’ll leave that for you to consult with your physio or sports therapist). However, as pain and inflammation are synonymous with IT Band Syndrome, we’ll cover …·      The risks associated with chronic use of painkiller medication·      Nutritional support for managing inflammation statusA BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (06:11)What is IT Band Syndrome? The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs.(07:17)Why are runners at risk of developing IT Band Syndrome?ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time. (09:11)How do runners describe the symptoms of IT Band Syndrome?People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too. THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT (12:41)The importance of a correct diagnosis from a professional sports injury specialist.Take professional advice from a physiotherapist or sports therapist as soon as you notice any knee pain. They will be able to professionally assess your situation, they’ll consider symptoms and your run training including; mileage/frequency/type of training. They may assess muscle strength and extensibility (that’s the ability to extend...

Are Bananas a helpful food? Or are we eating them because our running buddy said so? Bananas are an easy everyday food and runners seem to love them. You’ll see them being eaten in abundance and the start of many races! But why are they the pre-race snack of choice?  Today we are shining a light on their nutritional properties and discover how they can pre/during and post fuelling: 1.    The nutritional properties and health benefits of a banana2.    A look at how bananas can be used for pre/during/post fuelling3.    Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole!A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES(03:56)Bananas are a Real Food Option for Runners.An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023. Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE …Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach(05:23)Nutritional properties of a banana.Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and mineralsAn average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucroseNutrient Value of 100g BananaMore about bananas(07:37)GL Rating of a Banana(09:51)Green bananas vs ripe yellow bananas(10:49)Carbohydrate and sugar content of a banana.(12:40)PotassiumAn average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult. As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea.A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful. (14:52)Other vitamins and mineralsBananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute

Hello, just dropping by to remind you we are on week 2 of a seasonal break. We’ll be back with a fresh new episode next Thursday 24th August.So, Karen and I thought we could make a recommendation for you this week, we thought you may like to listen to Episode 108 Avoiding Muscle Cramps we shared that episode in August 2022. A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com We’ve had feedback from many listeners saying that you tend to miss episodes if you’re busy with work or holidays.So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it. RECOMMENDATION: Episode 108 Avoiding Muscle Cramps Muscle Cramping can be unpredictable, painful and can last for several minutes. We talk about what causes them and why do they affect some runners and not others?? No runner wants them so we are hoping this will be a helpful refresher for you. The link to this episode is in the show notes for this message or you can scroll through episodes on apple or spotify or wherever you listen to us.We’ll be back with a new episode on 24th August, … until then have a great week and don’t let nutrition be the limiting factor in your running performance. Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak PerformanceDisclaimer: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.A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com ​Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the

This is the first episode of our new series titled: "A Journey To...." Over the coming weeks we will be tracking Karen's Journey to....Recovery From Injury and she will update us on treatment, training and nutrition. We hope by sharing Karen's journey you, if you find you are injured, will be able to tap into our advice to help your recovery. In this episode Karen outlines where she is on her journey. She will share:     Her programme of rehabilitation and treatment      Her current nutrition and supplement plan for recovery      What her current training status is      How she is feeling emotionally and psychologically      What her next goals are with regards her recovery A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES(06:14)Outlining Karen’s injury:A chronic hamstring tendon injury and an acute big toe injury(13:38)Enquiring into Karen’s treatment strategy including:Acupuncture Sports Physiotherapy Shockwave Therapy Muscle Massage Gun (25:11)Focussing on the physical activity Karen CAN do whilst she cannot run including:CyclingSwimmingStrength and Conditioning Moving on to highlight the adjustments Karen has made to her meal plan to support recovery. The principal adjustments she has made to her food plan to-date are linked to:Coffee intake Portion sizes at mealtimes (34:53)Delving into Karen’s current nutritional supplement intake to support recovery. The nutritional supplements Karen is taking are mostly Turmeric-based due to the anti-inflammatory properties of curcumin, the bioactive component of turmeric. These supplements include:Rhythm Nutrition Turmeric liquidFEEL Joint Support capsulesPulsin Curcumin and Black Pepper powder – this also doubles up as a protein powder because it contains 16g of protein per servingAdditional anti-inflammatory and joint/soft tissue nutritional supplements Karen is taking including: Terra Nova Glucosamine and Boswellia blendBiogena Vegan Omega 3 capsulesVitamin D drops(43:14)Running is a big part of Karen’s life, so how is she dealing emotionally with the fact that she cannot run at the moment?If she was to sum her feelings up in FOUR words they would be:Sad – that she can’t runIrritated – at herself for not taking action earlierFrustrated – that healing takes time!Determined – to all she can to return to full performance as quickly as she can through nutrition and supplements, rehabilitation treatment and physical exercise (48:07)What Karen hopes to discuss on the next episode including:Shockwave Therapy – what was it like and did I see any immediate improvement?Toe injury – what is the...

Questions around eating protein and carbs may sound basic however it’s key you get it right! Interestingly the two of the most common questions we receive from listeners are: 1.    How do I eat enough protein?2.    What should my carb intake be?Join us today as a refresher on these two important macronutrients.If you have any questions you would like us to answer/discuss in this space then please get in touch with us at hello@runnershealthhub.com.A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (05:20) Why is protein important for a mid-life female runner? When we exercise, muscle tissue breaks down and then the body activates muscle protein synthesis (MPS) to repair muscle.The ratio of MPS to MPB (breakdown) determines whether muscle tissues are built or lost. If MPS is higher than MP Breakdown, muscle growth is achieved. If MPB is higher than MPS, the opposite occurs. When we eat protein, it’s digested and broken down into amino acids which are used for many functions including muscle rebuilding. (06:25)How much protein should mid-life women eat on a daily basis? Midlife women have specific requirements for protein intake. Research indicates that protein intake for women in this group is between 1.2g – 1.6g/kg/BW per day.We may not digest and absorb protein optimally as we age and ageing skeletal muscle has a reduced ability to respond to amino acid levels so that’s why we require to consume more protein daily than younger women.As an example for a woman weighing 70kg – her daily protein requirements would be between 84g – 112g of protein per day.If you don’t want to calculate your protein intake per day in grams then an easy approach is to have ¼ plate of protein at every meal so 3 times per day plus protein based snacks. (07:37) Should you eat all your protein in one meal or spread it across the day?There is conflicting research regarding whether there are benefits to spreading protein intake across the day or eating all your protein in one meal.Our view is it’s best to spread your protein across your meals and some snacks, we feel that digestion will be more effective in this way and as we know it’ll also support blood sugar balance and therefore even energy levels and body composition too.OUR MANTRA is to eat protein with every meal or snack not only to promote MPS but also to manage blood sugar as protein slows down the absorption of glucose into the bloodstream. The key is to be consistent. Personally I’d never have a meal that didn’t include protein. (10:35) An example of daily protein intake is you’re an omnivore like Aileen. (11:28)An example of daily protein intake is you’re an vegetarian like Karen. (12:48)Plant based protein sources for vegans. (15:11)Are you ready to move away from DIY nutrition to personalised nutrition? Book a complimentary work with us call to find out more about our personalised nutrition programmes. (17:21)What should my carb intake be? (18:05)An...

Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel those distances. The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners. So, in this episode we 1. Outline some Core Eating Habits for an ultra-runner to consider 2. Highlight some REAL FOOD ideas for ‘eating on the run’ 3. Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

Have you ever suffered from DOMS….delayed onset muscle soreness? If you have, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running”…..BUT…if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training. So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS. If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you.

Time Zone changes and flights prior to a race can “upset your biology” and this adds a few more considerations to take when preparing for race day. Listen today so you may be fully prepared and avoid problems which any affect your race day plan.Today we are going to talk about:1. Tips for staying healthy on a flight2. Planning ahead before you leave home3. Some real food suggestions to help you at your destinationA BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (03:17)The aspects of health may be affected by travelling to a different time zone are energy, digestion, immune system and sleep patterns. We talk about why it's important to avoid issues so you are race ready.(04:08)One of the most important things to do is to plan to arrive at your destination a 2 or more of days before your race so your body has time to get in sync with the local time. (06:23) Tips to minimise the impact of a long-haul flight.·     Eat an easy to digest satisfying meal when you arrive at the airport·     Stay away from caffeine and alcohol·     Take your own healthy snacks and teabags for the flight·     On the flight drink water only and aim to sleep·     Avoid stimulating your mind with the inflight entertainment or music.·     Promote sleep by using an eye mask, noise cancelling ear buds and inhale relaxing essential oils to help you relax and sleep·     After take-off change your watch to your destination time zone – it may help get your brain in sync with local timeWhen you arrive at your destination, do your best to immediately sync with local time. So, if it’s daytime stay awake until local bedtime and if it is night-time, then go to bed and set an alarm to wake up at local morning time. That’ll help get your sleep patterns regulated.(10:26)Tips to alleviate travelers’ constipation and bloating include:·     drink plenty of water during the flight (avoiding alcohol and caffeine as we have already said)·     when you arrive and eat plenty fresh fruit and vegetables and stay hydrated·     consider taking some magnesium during and after the flight as this will help relax the bowel.For most people their regular pattern of bowel movements will return within 1-2 days.(12:20)Supporting the immune system prior to travel.These suggestions apply to anyone doing any race whether it’s near to home or further afield … if you’ve put a lot of effort into training … the last thing you want is to have a minor illness or infection in the days before your race.Make the week leading up to your race supportive of your running goals – regular meals, minimal alcohol, optimal nutrition, and hydration, plenty of time for relaxing and sleep, keep your social calendar light on commitments and schedule in easy light activity for active recovery.Consider adding some immune and digestive protective supplements e.g. a good quality multi vitamin and mineral designed for the immune system, Vitamin D, and perhaps some echinacea plus a probiotic to support your gut microbiome. (15:38) Food Planning ahead of your trip. The important thing is NOT to leave anything to chance.Our advice is to plan/prepare/shop...

Do you have any race day rituals?? Race day can be a time of heightened anxiety with imposter syndrome emerging and psychosomatic symptoms developing, all of which can potentially lead to a negative mindset before you even reach the start line!! So, today we are going to chat about how having Race Day Rituals in place may help minimise any angst and help maintain confidence as YOU step up to the start line. We will; Discuss why Race Day Rituals are Valuable and what these rituals may include Give hints and tips on putting rituals in place

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com Amazing Jane ACTIVEWEAR … for women’s changing bodies…. Recommended as "Best Leggings for Running", by Women's Fitness Magazine …&nbsp;We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run.&nbsp;There’s a handy left leg pocket for your phone and a zip pocket on the waistband great for your keys or a card.&nbsp;They also have a small hidden ‘TrackHer’ pocket, for storing a GPS tracking device – this is a unique safety feature.&nbsp;All Amazing Jane designs, including tanks and tops, are cut to skim not cling, giving you confidence to look and feel great and focus on performance.We have been trialling wearing their range for a few months and we can happily recommend them.If you’d like to try Amazing Jane ACTIVEWEAR please use our LISTENERS special discount code RHH10 for 10% off ALL Purchases at www.amazingjane.com Amazing Jane ship around the world – please check their website for details.&nbsp;Thanks again to Amazing Jane ACTIVEWEAR for being our show sponsor and sharing discount code RHH10 for 10% off ALLRead our reviewA BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com ​Also, when you're ready, here are FOUR&nbsp;ways that we can help you:1)&nbsp;Join Easy Nutrition For Healthy Runners&nbsp;HUB. Please join our FREE private&nbsp;facebook group for education, tips, inspiration with like- minded female runners.2)&nbsp;Get our Easy Nutrition For Healthy&nbsp;Runners Online Programme.&nbsp;As a THANK&nbsp;YOU, please use COUPON CODE POD to get 33%&nbsp;discount off the full price which brings&nbsp;the price to £199.&nbsp;3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4)&nbsp;If you love our FREE stuff but need more&nbsp;help&nbsp;and would like to find out which of our services would be best for you. We’d love to&nbsp;have a short informal (no obligation)&nbsp;chat to see how we can help you.&nbsp;Book&nbsp;a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at <a href="https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/hello@runnershealthhub.com" rel="noopener...