She Runs Eats Performs

We 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...

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, s...

This 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 eithe...

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 dilemma...

It 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 ACTIV...

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-r...

This 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 fac...

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. &...

Female 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 nutrit...

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 u...

Hello, 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 ev...

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...

Menobrain 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 menobr...

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 lik...

Running 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 guidan...

Ultra-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.  &nbsp...

Knowing 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 y...

Have 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 gi...

A 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...

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 flight 2. Planning ahead before you leave home 3. Some real food suggestions to help yo...

Don't relegate your half marathon nutrition to race day! Practice fuelling early in training. If you pay attention to nutrition during training you'll be energised, recover well and also prevent injuries. Today we are going to talk about the key nutritional milestones to support half marathon training. Milestone 1 – up to 90 minutes easy running Milestone 2 - Beyond 90 minutes – pre/during and pos...

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...

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

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 …  We think they have everything a female runner needs … first of all …. they are high compression to support your legs and...

Micronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates  BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!! So, if you are a runner who tends to negle...