She Runs Eats Performs

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 hel...

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 hopeful...

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...

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.   &n...

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...

Understanding Body Composition Body composition is an area most runners focus on but maybe for different reasons.  For some it may be about losing body fat to reach an appropriate weight, for others it may be to lose body fat to alleviate or prevent certain health concerns….and for others still it may be more about optimising lean body mass to support run training and performance in races/com...

Please DOWNLOAD YOUR FREE EBOOK TO ACCOMPANY THIS EPISODE. Today we are covering Part 2 of Finding time for Food Planning for Runners. You may remember that in E92 we discussed the first 3 steps of “how to find time to fit in food planning” and we also talked about why food planning is so important for runners. The FIVE STEPS are: 1. STEP 1 Discover your FOODIE planning personality (I’m always int...

In this episode we discuss some foods to help promote great postmenopausal health as a woman and a runner so you may enjoy running into older age and minimise the risk of health conditions associated with postmenopausal years. We will focus on 3 groups of nutrients to support post menopause. We will outline the nutritional properties of each and consider how they may be added as part of your meal...

Healthy Mind for Happy Running Introduction Exercise and nutrition are known to play a role in developing and altering brain function and studies have shown that both exercise and nutrition could affect mind/mood and cognition positively and negatively. So, we: Outline some mind/mood symptoms runners may experience and why Discuss foods/nutrients that may induce negative or promote positive mood a...

Fuelling....Marathon Running   Introduction: Moving from moderate running to marathon running is a huge jump, and often runners forget to adjust their food plan accordingly. This can lead to a constant feeling of hunger, losing too much weight, getting ill or getting injured…all of which could affect performance. So, to help support YOU with your marathon running we answer the following quest...

DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan? INTRODUCTION  “Food planning” seems to be the stumbling block or barrier to having a successful runners nutrition plan”. We know the feelings of frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING. (it's been a challenge for us too) ... Having lots...

Hormonal symptoms can be very disruptive to a female runner so anything you can do to promote hormonal balance is going to help you enjoy your running and stick to your training plan. Today we are focusing on a major disruptor of hormonal balance which may influence PMS and Menopausal symptoms – we all know what they are don’t we? We are going to talk about how pesticides on fruit and vegetables a...

The Vegan Diet for Running The Vegan Diet for Running……is it a suitable one? The vegan diet has certainly become very popular in recent years and many well know athletes have adopted this lifestyle choice, however is it suitable for a runner? We explore this question and: Delve a little deeper into what exactly the Vegan diet is Explore some of the potential advantages and disadvantages of The Veg...

Listener's Nutrition Clinic March 2022 This is the first 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@...

As a runner one of our key health goals is to stay healthy, avoid illness and infections so we can stick to our training programme and race schedule. Optimal Vitamin C status will support overall health, but in particular a few roles of Vit C, which could support a runner include: • Act as an anti-oxidant • Help protect against infections by supporting the immune system • Supports collagen product...

Introduction to Nutrigenomics for Runners Nutrigenomics is a relatively new approach to personalised nutrition and is still in its infancy in the world of sports nutrition. So in this episode we outline the definition of Nutrigenomics and introduce you to how it is currently being explored and adapted as an approach to personalised nutrition for athletic performance Show Notes (04:15) Defining Nut...

IBS, FODMAPS and Running IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance. In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS. With regards to the runners, looking at a variety of stud...

Exercise Induced Acid Reflux Why are we bringing this health topic to your attention today? There are 3 main reasons, firstly many runners experience exercise induced acid reflux, which is not a pleasant experience and can be disruptive to enjoying your run and also to performance. The second reason is that commonly people believe if they take steps to reduce stomach acid with medication that will...

FOOD FOR....Autoimmunity Simply put……an autoimmune condition is when the body’s immune system becomes dysfunctional (for whatever reason…there are many!) and begins to mistakenly attack normal body cells. There are over 80 Autoimmune conditions including; Rheumatoid Arthritis, Psoriasis, Lupus and Hashimoto’s Thyroiditis. It is thought that women are more at risk of developing an Autoimmune Condit...

Spotlighting Colostrum...What We Know We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs?? So, to enlighten us all further, in this episode we: Delve deeper into what Bovine Colostrum is and why it is proving popul...

Managing Painful Joints and Running There are many reasons for runners developing painful joints; ·      Osteoarthritis (OA) is a wear-and-tear condition that occurs when cartilage breaks down over time. OA can affect all joints for example knees, hips, ankles, feet, elbows, hands ·      A friction issue between muscles/tendons and bones...

Bicarbonate to Boost Running? Can you believe that Bicarbonate loading in athletes has been practiced for over 70yrs, which is amazing considering many people have no idea about it!! Also….can you believe that the household product Bicarbonate of Soda appears to be, or certainly was, the most common form!! Early studies suggested Sodium Bicarbonate (to give Bicarbonate of Soda its proper name!!) c...

Our winter health aims as a runner, are to 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...

Winter Running Nutrition and Safety 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....

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