She Runs Eats Performs

We spotlight 2 questions from listeners, the first is looking for advice on returning to training following a back injury/prolapsed disc injury. The second covers how to alleviate tiredness, the athletes food plate and how to focus on being leaner.  (03:23) A background to Lesley’s question. (05:32) Aileen’s personal experience of disc injury and the treatment approach she took for recovery.&...

Having a trip or fall is a runner’s nightmare! “How will this affect my training?” How can I get back to training quickly? Did you know nutrition could be your secret weapon? You can heal from inside out and make a speedy recovery with our Nutritional First Aid tips. You may pay the price later on for failing to pay attention to seemingly minor injuries.  This episode is for you if you’ve eve...

Can MCT OIL promote your running performance? You may have read a great deal in the media and in magazines about how MCT oil as a supplement could enhance your running performance. As a result, maybe you are considering using it to support YOUR training. If so, then this episode is for you. We outline exactly what MCT oil is and WHY it is thought to support endurance exercise….BUT….does it?...cont...

Resolving Runners Post Covid Fatigue Today’s episode digs into why some runners struggle to return to pre covid form For many runners, getting back to running post COVID involves taking time for rest and recovery, and gradually increasing their training plan over a few weeks. Unfortunately for others, they continue to suffer with longer-term fatigue which impacts on their day-today-life as well as...

Food Apps for Runners - A Review Do you use a food App to log and track your food intake for your run training? Or maybe you have been thinking of introducing one to help monitor your macro intake for body composition or muscle development or just to ensure you are eating enough for your run training.  There are so many Food Apps on the market these days that it can be difficult decide which...

Phytoestrogens for Midlife Phytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body’s natural oestrogen. They are described as oestrogen mimickers and modulators; Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen...

Reaching A Performance Plateau The Performance Plateau….have you ever reached it? Do you know what it is? This phenomenon is commonly defined as a plateau in sports performance occurring when the body begins to adjust and adapt to the demands of the exercise being performed, therefore the athlete sees very little or no benefit from their training. To further our understanding of this subject this...

A FOCUS ON COLLAGEN We are talking about Collagen today. Collagen comes from the Greek word kala spelt with a K, which means glue, and collagens strong fibres, tend to work like glue to hold things together in the body. So, holding muscle, bone tendon, ligaments, organs under skin all together!  Collagen is a popular supplement for promoting skin and connective tissue health, today we are: ·&...

The why, what and how an endurance runner may benefit from using turmeric as a food ingredient and supplement. Turmeric is a well-known nutrient and it’s also very well researched … nearly 1600 studies listed on PubMed in the last 5 years. With regards to how it may be helpful for runners … well it’s because of the anti-inflammatory actions of turmeric. In this episode we: ·   &nbsp...

Autumn Soups for Runners As the weather changes there are lots of lovely seasonal foods to add to your menu. It’s an ideal time to make warming soups, casseroles, and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries. Our episode will focus...

Stamina For Running Performance Stamina is important for running performance, but how many runners actually consider stamina or consciously think about developing their stamina when training? In this episode we define stamina and discuss WHY it is important for a runner. We also delve into nutritional and training approaches to help enhance stamina. SHOW NOTES (08:22) Defining stamina in sport as:...

London Marathon Milestone 5: Being Prepared for Race Day This is the FIFTH and final episode in our London Marathon Milestone series, so race day is fast approaching. To ensure everyone is race day ready, we look at nutritional and lifestyle strategies to encourage adequate and quality sleep in the coming days (and nights!!). We also outline some food and nutrition strategies to ensure everyone is...

HWHR - Managing mind and Mood Symptoms Mind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females.  In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female r...

This is the second episode of our Listeners Nutrition Clinic where we answer questions we have received from YOU, our listeners and followers. These are questions linked to YOUR nutrition for your running, performance and personal goals….so, if you have any questions you would like us to answer/discuss in this space then do get in touch with us at hello@runnershealthhub.com . We host this Listener...

Running Performance: The Importance of Recovery Recovery from training is now viewed as being as important to running performance as training itself. Recovery is recognised as the time period between the end of one bout of training and the subsequent return to resting or recovered state...BUT....factors including: nutrition, hydration and sleep could determine how efficiently the body "resets" fol...

London Marathon Milestone 4: Food – Taper - Motivation   Introduction: In this FOURTH episode of our London Marathon Milestone series, we discuss the foods and fluids to INCLUDE and the ones to consider REMOVING from the diet from now until after race day to support health and strength for the BIG day!  We also emphasise the importance of a STRICT and CONSISTENT taper in the weeks leadin...

Great North Run Nutrition Milestones - Get Race Day Ready This is our 5th and final episode in this 2022 Great North Run Nutrition Milestones Series. Today, we’ll start with: ·       Run Training Milestones – we are looking ahead to the week before the race. So, our focus is on how to taper your training ·       Nutrition Milestones – in...

Muscle Cramping can be debilitating for some runners. They are unpredictable, painful and can last for several minutes. But what causes them and why do they affect some runners and not others?? We aim to answer these and many other questions. We.... Outline the definition of muscle cramps and discuss their potential causes and symptoms. Highlight some nutrition and lifestyle strategies to help pre...

Great North Run Nutrition Milestones: Fine Tune Before Race Day This is episode 4 in our Great North Run Nutrition Milestones Series we’ll be helping you with: ·       Run Training Milestones – some suggestions for your run training plan at this point in your preparations ·       Nutrition Milestones – nutrition to give yourself the best...

London Marathon Milestone 3: Overcoming Mental and Physical Hurdles This is the third in our London Marathon Milestone series where we focus on food timing and food quantities for performance in training.  People running marathon distance often experience physiological and mental hurdles along the way during training, so here we delve into strategies on how to overcome some of these potential...

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. If you would like to find out more about our Healthy Woman Healthy Runner...

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 exac...

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 · &nb...

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...

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...