She Runs Eats Performs
196 episodes - English - Latest episode: 6 months ago -Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.
We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.
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Episodes
Thank You, Farewell, and Best Wishes
October 14, 2023 07:00 - 18 minutes - 16.6 MBWe come together in this final episode to say THANK YOU and GOODBYE to all our dedicated listeners. Before we say farewell we wanted to remind you that She Runs Eats Performs Podcast will be hosted for another 12 months. Although we are not planning any new content after mid-October, we hope you'll take the opportunity to dip into our back catalogue whenever you need help with a particular topic. We also have a number of podcast playlists organised into "topic' areas: Nutrition For Runn...
Listeners Nutrition Clinic 7
October 12, 2023 07:00 - 33 minutes - 30.9 MBHitting 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...
My Journey To.....A Speedy Recovery
October 05, 2023 07:00 - 48 minutes - 44.4 MBThis is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy. In this episode we hear about how Karen has totally changed her training and eating routine to support healing. We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future. A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discoun...
FOOD For Beginner Runners
September 28, 2023 07:00 - 49 minutes - 45.8 MBHow 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...
Protein for Runners: Whey vs Casein
September 21, 2023 07:00 - 50 minutes - 46.6 MBIt is well documented that Whey is an excellent protein source for exercise performance...but what about Casein?? Which should you be taking? Should you be taking both? We aim to demystify the data and the 'media speak' on this subject so you as a runner can make an informed decision on which...if either...is best for your running goals. 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 NOTE...
IT Band Syndrome and Running
September 14, 2023 07:00 - 43 minutes - 40 MBIs 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 cau...
My Journey To....Recovery Foundations
September 07, 2023 07:00 - 57 minutes - 52.6 MBThis is the second episode in our "My Journey To...." series where we are chatting about Karen's Journey to Recovery from Injuries. In this episode she updates us on her progress with an emphasis on her current: Treatment Plan Nutrition Plan Training Plan The BIG question is.....is she back running?? Listen in to find out more! We hope that by sharing Karen’s journey, if you ever have to face a similar dilemma you’ll be able to tap into our advice to help your recovery. A BIG thank yo...
Bananas for Running
August 31, 2023 07:00 - 43 minutes - 39.7 MBAre 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 banana 2. A look at how bananas can be used f...
Female Athlete Triad in Runners
August 24, 2023 07:00 - 52 minutes - 47.8 MBFemale Athlete Triad (FAT)….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, here we update you on the current research into FAT syndrome and outline some recommended nutritional approaches to help reduce the risk of it becoming a concern for you! A BIG thank you to o...
We'll be back next week
August 17, 2023 07:00 - 1 minute - 1.51 MBHello, 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 f...
Season Announcement 2023 (1)
August 10, 2023 07:00 - 1 minute - 1.54 MBHello, we just wanted to let you know we are pausing episodes for a 2-week break, we did a Listeners survey recently and lots of you said 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. So Karen and I thought we could make a recommendation for you this week. Since we...
My Journey To Recovery From Injury
August 03, 2023 07:00 - 55 minutes - 50.5 MBThis 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 ...
HWHR Is Menobrain affecting your running?
July 27, 2023 07:00 - 35 minutes - 32.8 MBMenobrain symptoms can disrupt your run training and take away the joy of being active. The good news is Nutrition and lifestyle can help to minimise Menobrain symptoms. Join us today and we’ll share some nutritional strategies to support you. Negative peri menopausal or menopausal symptoms have the potential to disrupt your run training and your energy, recovery and motivation. When we say menobrain we are talking about a collection of medically recognised cognitive symptoms. These symp...
Listeners Nutrition Clinic 6 - Confused about protein and carbs?
July 20, 2023 07:00 - 38 minutes - 35.1 MBQuestions 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 [email protected]. A BIG thank you to our Show Sponsor...
My Journey to....Introduction to NEW Series
July 13, 2023 07:00 - 25 minutes - 22.9 MBRunning is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….” It is a series where Karen or Aileen will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone. Hopefully our guidance and the information we share will support you on your running journey. In this introductory episo...
REAL FOOD During an Ultra
July 06, 2023 07:00 - 46 minutes - 42.7 MBUltra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel these distances. Do you struggle to eat ENOUGH for your ultra training? 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...
Food Mapping Alongside Run Training
June 29, 2023 07:00 - 34 minutes - 31.6 MBKnowing how to plan your everyday meals around run training is tricky! Today we are sharing our tips and planning techniques to help you plan to eat the correct foods at the correct times in the correct amounts to fuel training. This becomes increasingly important as a runner increases their training load. Very few people have the same daily routine so it’s helpful to be able to be flexible with your food choices as well as your training schedule. If you eat at the same food at the same ...
DOMS Revisited
June 22, 2023 07:00 - 53 minutes - 48.9 MBHave you ever suffered from DOMS (delayed onset muscle soreness)? If so, 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. ...
Results of Listener Survey 2023 and Winner Announcement
June 15, 2023 20:00 - 6 minutes - 6.23 MBA big THANK YOU to everyone who listens to She Runs Eats Performs and also a thank you to those of you who took part in our 2023 Listener Survey. We really appreciate your feedback as it helps us create the best podcast possible, with topics you’ll love and to help grow our listener community. Today we'd like to share the key results of our listener survey and also announce the winner of our free prize draw. Key results of the survey: 1. You like episodes to be between 30 and 60 m...
Racing in a different TIME ZONE
June 15, 2023 07:00 - 37 minutes - 34.8 MBTime 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 flight 2. Planning ahead before you leave home 3. Some real food suggestions to help you at your destination A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please...
Half Marathon Nutritional Milestones
June 08, 2023 07:00 - 54 minutes - 50 MBDon't relegate your half marathon nutrition to race day! Practice fuelling early in training. If you pay attention to nutrition during training you'll be energised, recover well and also prevent injuries. Today we are going to talk about the key nutritional milestones to support half marathon training. Milestone 1 – up to 90 minutes easy running Milestone 2 - Beyond 90 minutes – pre/during and post fuelling Milestone 3 – What to eat on a day when you have a long training run when you are...
Race Day Rituals
June 01, 2023 07:00 - 40 minutes - 36.7 MBDo 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 i...
Fine Tuning Food and Lifestyle before a Race
May 25, 2023 07:00 - 46 minutes - 42.5 MBHow do you keep fit and healthy in the 3-4 weeks leading up to a race? Your number ONE priority must be to avoid a cold or infection of minor injury. Fine tuning your food and lifestyle will promote immune health and energy production to build nutritional resilience and enable you to bounce back quickly if you are unlucky and catch a cold or pick up an injury. Often runners will think about their race day food plan which may include the week leading up to the race, which is great, however t...
Introducing Amazing Jane ACTIVEWEAR
May 22, 2023 12:13 - 44 seconds - 686 KBA 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 … We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run. There...
Micro Needs of a Runner
May 18, 2023 07:00 - 45 minutes - 41.4 MBMicronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!! So, if you are a runner who tends to neglect your micronutrient intake then listen in for some enlightening and useful information. A BIG th...
HWHR Hormone Reset
May 11, 2023 07:00 - 30 minutes - 27.6 MBWhy would completing a Hormone Reset Food Plan help you with menopausal symptoms which may be affecting your running? Today we are going to give you a snap-shot of …. of the Hormone Reset Module which is part of our Healthy Woman Healthy Runner Method We are going to talk about: 1. What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method 2. An overview of the 4 phases of the Hormone Reset 3. What are the mindset barriers to overcome w...
Running Injuries: Food Planning for Prevention
May 04, 2023 07:00 - 44 minutes - 41.1 MBProbably most of us have experienced an injury at some point!! And when you have been injured…and then recovered….you just don’t want to go there again!! because it is frustrating and debilitating…and painful of course!! AND more often than not, it takes you away from your running for a period of time, which means that you have to go “back to the beginning” when returning to training. Most of us will have heard the phrase “Prevention is better than cure” So, if you have been injured in the ...
Listeners Nutrition Clinic 5
April 27, 2023 07:00 - 47 minutes - 43.1 MBThis is the 5th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners. They are questions linked to YOUR nutrition for your running, performance and personal goals. We host these episodes every few weeks so, if you have any questions you would like us to answer/discuss in this space then please get in touch with us at [email protected]. We have TWO interesting questions to discuss today and they ar...
Athletes Plates in Practice
April 20, 2023 07:00 - 45 minutes - 41.9 MBHow do you know which athlete plate to choose for your run training? When we refer to athlete’s plates, we are talking about using a nutritional tool which helps you decide what and how much food should be on your plate, related to your training and everyday activities. We use athlete plate graphics with our clients to help them plan their food on a day-to-day basis and we often refer to everyday plate balance and athlete plate balance during our conversations on the podcast. Today we’d l...
Celebrating Thanks to YOU
April 19, 2023 07:00 - 4 minutes - 3.71 MBWe are celebrating passing the 3rd Anniversary of She Runs Eats Performs and we wanted to say a big thank you for joining us for some or maybe all our episodes. We are really excited to reach this milestone and we get a thrill every time we publish an episode and discover that you are out there listening to us. We love it when we hear from you … it means so much when we get an email or a review or a comment on social media. We still pinch ourselves when we check on podcast downloads and d...
Nutritional Needs of an Ultra Runner
April 13, 2023 07:00 - 55 minutes - 51.2 MBNutritional Needs of an Ultra Runner Ultra-distance running is becoming more and more popular, however there is currently limited information on the specific nutritional needs of an ultra runner. So, if you are an ultra runner...or you are considering moving into ultra distance running then you are in the right place because we will: Highlight the rewards and health risks associated with ultra-distance running Discuss the key nutrients to focus on for this distance Give TIPS on FOOD ...
Runners Toilet Troubles
April 06, 2023 07:00 - 43 minutes - 39.4 MBDigestive distress or Runners Gut affects many endurance runners. Inconsistent digestive health can be a major disruptor to run training and races. It can lead to anxiety, poor performance and impact on our enjoyment of running. You may be someone with no history of digestive problems, but something may have triggered change, which results in the disruptive digestive symptoms. Runners may be regularly experiencing constipation or diarrhoea and loose stools or perhaps having urgency to go...
Designing Your Race Day Nutrition Plan
March 30, 2023 07:00 - 51 minutes - 47.3 MBRace Day Nutrition is often overlooked leading to running on empty, an under-par performance, experiencing fatigue during the race and sometimes unpleasant symptoms. All of which can be distracting to say the least. On the plus side – get it right and we’ll perform, recover, and feel better and potentially have the edge – it’s a WIN-WIN and our mantra is “don’t let nutrition be the limiting factor in your running performance”. Today we are going to talk about: 1. Your Race Day Nutriti...
Runners Immune Health: A New Perspective
March 23, 2023 07:00 - 43 minutes - 39.6 MBMany runners experience illness and infection, especially upper respiratory tract infections and digestive illness and concerns. These issues can lead to time away from running, or at least a reduced training load until fully recovered, which can be frustrating. There appears to be significant developments in the approach to supporting an athlete's immune health nutritionally, so here we outline the current scientific thinking on this subject. We give you: 1. An overview of the potential...
HWHR Boosting Brassicas for Hormonal Health
March 16, 2023 07:00 - 31 minutes - 28.6 MBSupport balancing female hormones with brassica vegetables as part of your food plan. To help you choose natural plant foods to support your mid-life symptoms we are going to give you a snap-shot of … Boosting Brassicas for Hormonal Health … we’ll talk about: · Why Brassicas are supportive of health, especially hormonal health · How you can maximise their nutritional properties to get the best from them · Ideas for your food plan If you would like to find out more about ou...
Hamstring Injury: Nutrition for Fast Recovery
March 09, 2023 07:00 - 46 minutes - 42.6 MBHamstring Injury: Nutrition for Fast Recovery Have you ever suffered from a hamstring injury? Did you know…. it is thought to be one of the most frequent injuries experienced by athletes? If you have ever experienced a hamstring injury, you will know how painful it can be…and if severe enough, it can take you away from your run training for quite some time. So, the aim of this discussion, is to ensure that by the end of the episode you feel more informed on signs and symptoms to ...
Bone Building Food Plan for Runners
March 02, 2023 07:00 - 46 minutes - 42.4 MBMake Bone Building part of your food plan. Endurance runners are at risk of bone stress injuries, and a high percentage of midlife females are also at less a risk of losing bone mineral density, leading to a risk osteopenia or osteoporosis, which in turn increases the risk of bone injuries. Women should be concerned about bone health at every stage of life … what you do now will pay dividends in older age. Today we’ll share our suggestions for a bone building food plan which can become part...
Listeners Nutrition Clinic 4
February 23, 2023 07:00 - 45 minutes - 41.8 MBListeners Nutrition Clinic 4 This is the 4th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners. They are questions linked to YOUR nutrition for your running, performance and personal goals We host these episodes every few weeks so, if you have any questions you would like us to answer/discuss in this space then please get in touch with us at [email protected]. Hopefully the hints and tips we gi...
Announcement: Healthy Woman Healthy Runner Programme Opens Soon
February 23, 2023 06:00 - 1 minute - 1.71 MBHave you hears the news? Our Healthy Woman Healthy Runner Programme is opening soon and we'd love you to join us. The doors open on 27th March 2023 ... not long now! BOOK A free DISCOVERY CALL to find out more. The Healthy Woman Healthy Runner Method and Programme came about because we felt there was a NEED for a simple approach which solved the challenges that many midlife female runners face. We hear all the time about the challenges mid-life women face: · Tiredness · Body s...
Nutrition for Strength Training
February 16, 2023 07:00 - 43 minutes - 39.6 MBNutrition for Strength Training Gone are the days when runners just go out and run…. most runners tend to include many different training approaches BUT…do you consider what to eat for the different styles of training you do? There is a lot to cover so in this episode we talk about WHAT and WHEN and HOW MUCH to eat for your STRENGTH TRAINING days. We: Give an overview of strength training and how it is thought to support running Focus on some food and nutrition recommendations to suppor...
Healthy Bones for Female Runners
February 09, 2023 07:00 - 50 minutes - 46.5 MBEndurance Runners are at a high risk of Bone Stress Injuries. Being aware of the risk factors and having a strategy to help prevent bone stress injuries or fractures is vital. Today we’ll share why being a runner puts you at risk, what key nutrients are vital for bone health and some training hacks to help you have good bone health and avoid an injury which may take you out of training for a long time! Today we are going to talk about: 1. Why are endurance runners at risk of bone stre...
Nutrition Trends for Runners in 2023
February 02, 2023 07:00 - 48 minutes - 44.6 MBThere is SO much information in the media and in magazines about what to eat to enhance running performance….but how much of it is actually evidence-based and factual rather than just being sensationalist?? This plethora of information can lead to confusion for many runners on what to eat to fulfil their running goals. Karen, one of your Podcast hosts, attended the ISENC (International Sports and exercise Nutrition Conference) in Manchester in December. This conference is dedicated to out...
HWHR Healthy Woman Healthy Runner Method
January 26, 2023 07:00 - 34 minutes - 31.8 MBHow do you navigate the menopause transition and enjoy your running? We designed the Healthy Woman Healthy Runner Method as a way of helping midlife females manage the menopause transition whilst enjoying their running. If you're finding that your usual way of eating and training isn't giving you the results you desire, and that the menopause is getting in the way of you enjoying your running, in this episode we share a snap-shot of our method with you. We truly believe that you can’t b...
Kickstart Your Runners Healthy Eating Plan for 2023
January 19, 2023 07:00 - 37 minutes - 33.9 MBTo set yourself up for success, we take you through shaping up your mindset and environment before adding some simple food foundations, and it's all about creating space for magic. Over the years we’ve noticed lots of people embarking on REGIMES or CHALLENGES, only to give up a few days or weeks into the New Year. For several years now, we’ve been advocating a GENTLE JANUARY, we believe it’s a time to nurture yourself, but it can also be a great time to start to get new habits and routin...
Setting YOUR Nutrition and Running Goals 2023
January 12, 2023 07:00 - 42 minutes - 38.7 MBNew Year, new health and fitness goals. A time when runners feel inspired to make changes but don't know how to make them ACHIEVABLE. A New Year tends to be a time when people set new intentions…a time for looking forward…not back. So, this episode is for you if you are considering new goals but just don’t know how to start….the motivation is there….BUT…how do you make your goals doable and achievable??? We give you some ideas of how to approach goal setting so you can ACHIEVE your 2023 n...
Runners FOOD FOR Winter
January 05, 2023 07:00 - 31 minutes - 29.2 MBWinter health aims for runners: protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather. In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months. We outline the nutritional properties of each and consider how they can form part of your meal plan with some menu ideas. Finally, we share an example 1-day meal plan using these 4 winter foods. The 4 foods...
Winter Proof Your Running
December 29, 2022 07:00 - 45 minutes - 41.7 MBLooking after your immune system during the winter we share practical tips to help keep you safe and warm. Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. The nutrients we discus...
Be a Healthy Festive Runner
December 22, 2022 07:00 - 55 minutes - 50.5 MBHow to avoid totally derailing your runners healthy food and training plan and still have some festive treats. Christmas is almost upon us and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun. BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance. So, here we...
Our Christmas Message 2022
December 19, 2022 07:00 - 2 minutes - 2.22 MBOur Christmas Message wishing you ALL a very Happy Christmas and to say "thank you" for being with us for another year Also, we are publishing 3 bonus episodes to support you through the festive period and to help get you set up for YOUR winter running. The episodes are repeats from previous winters but they are still relevant so we feel they’ll be helpful for you. Finally....enjoy some family time and take the time to re energise for the New year. When we return in January we look for...
On a Runner's Plate at Christmas
December 15, 2022 07:00 - 1 hour - 59.4 MBHow do you manage your running performance and body composition when there are so many festive foods and drinks on offer? There is a potential to overindulge at Christmas time, when what you really want to do is retain your healthy eating and training plan to maintain your running performance and/or body composition. Maybe you have a race early in the new year and you don’t want to be “knocked off plan”? If so, then this episode is for you! We will share our kitchen tips and plans for a...