She Runs Eats Performs

Resistant Weight Loss in Runners This episode is for runners who are stuck when it comes to weight loss, for the people who are healthy eaters, and dedicated to their endurance running, but just feel that it doesn't matter what they do their weight doesn’t change. This is very frustrating! We are going to explore the potential underlying reasons for being in this stuck position, how a functional n...

High Stress Poor Running Stress may be internal or external and can impact the body physically, psychologically, emotionally and behaviourally. Stress is also known to result in poor running performance with a higher risk of injury and poor recovery from training. In this episode we illustrate the body’s reactions to chronic stress and the signs and symptoms to observe for. Finally, we provide som...

Intermittent Fasting for the Female Runner Fasting has been used for centuries for health, religious and cultural reasons. But more recently, in the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for you as an individual and i...

Nutrition for Running Injury Nutrition for Running Injury could help prevent  YOU  from taking excessive time out of running to recover. In this episode we discuss some of the most common injuries experienced by runners including shin splints and plantar fasciitis. We go on to delve deep into the risk factors for their development, and even considering your running shoes and their potent...

=Smart Food Prep for Runners We know that runners are super busy people who have to fit in business, family, training runs alongside cross training and strength and flexibility training. Finding time to plan and prepare healthy meals and snacks is often a challenge. In this episode we talk about easy ways to: 1.    Be organised 2.    Make time for food shopp...

Nutrition to Solve DOMS DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race. In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition.  We explore how nutrition could hel...

Endurance r  unning and the Immune system A healthy Immune system is vital for everyone at all times. This year during the COVID-19 pandemic the immune system is something talked about amongst everyone. As runners we have a vested interest in being in peak health so we can run and race all year round and particularly in these times we are all really keen to doing everything we can to protect agai...

Sleep Essentials for Running Performance Good sleep health is important for everyday physical and psychological health and wellbeing as well as running performance. In this episode learn about why we need to sleep and discover the health and performance consequences of inappropriate sleep length and quality.  We also delve into and discuss specific foods and nutrients known to either help or...

Run Lean Run Fast  Body composition is important for a runner. High body fat and low lean muscle could result in slow, sluggish running, however low body fat may result in injury, illness and muscle breakdown.  In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body...

Nutrition Basics for ALL Runners Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition. We truly believe that consistently putting the Nut...

Race Day Success - Nutritional Strategies for Runners To get the best out of your nutrition and running performance, you should have a specific food plan starting 6-7 days before a race. Using a modified carbohydrate super compensation strategy will support you in optimising muscle glycogen storage in the week prior to a race. On race day you’ll need to consider what to eat and most crucially the...

Are energy bars, gels and protein powders necessary for a runner? A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.  Show Notes  (03:11) The key reasons runners use ergogenic aids. (03:58) The...

Nutrient Timing for Running Performance Learn WHAT to eat, WHEN to eat and HOW much to eat to fuel endurance training runs and races to gain optimal running performance. Gain insights into applying nutrient timing to pre, during and post endurance running phases. Discover why each of these phases are crucial to sustain performance, improve recovery and help prevent injury. An overview of WHAT, WHE...

Key Vitamins and Minerals for the Female Runner Nutrient status is very important for the female runner, especially for musculoskeletal health and for performance. Learn about Iron, Vitamin D and Magnesium regarded as foundational nutrients for good health. Discover how to recognise the signs and symptoms of insufficiency and what foods to include in your food plan to promote nutrient status.  Sh...

Balancing Energy Intake with Energy Expenditure for Female Runners Overtraining syndrome is more common amongst runners than you would think. Often an enthusiasm for running, improving performance and body composition can lead to runners being over zealous with their training plans. Many focus on training and neglect to pay attention to their requirements for good nutrition and adequate rest. The...

Avoiding Over and Under Hydration for Runners We discuss the importance of hydration for running performance. Learn how to avoid over and under hydration and gather some tips on how to recognise and assess your hydration status. Discover the link between the two most common performance limiting factors i.e. carbohydrate and hydration status. Gain information on the benefits and pitfalls of includi...

The Pros and Cons of Plant Based Eating for the Female Runner Vegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.  Show Notes  (03:00) Find out about Karen an...

Alleviate Runners Digestive Symptoms Do you find you suffer from digestive symptoms during training and competition e.g. flatulence, diarrhoea, nausea? Delve into digestive distress and the risk factors for its development. There are some well-known causes including: reduced blood flow to the digestive tract, anxiety, food sensitivity and much more…. Find out what may be causing YOUR digestive sym...

Macronutrients to help Runners go Faster and Longer Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availa...

Sports Nutrition Foundations for Female Runners “When everything is equal, nutrition can make the difference between winning and losing” A quote that sums up this episode and leads to the question…. ”Could nutrition be the limiting factor in YOUR running performance? So, this episode aims to answer this question. We explore the reasons for focusing on nutrition for training and consider why nutrit...

Hello, Welcome to She Runs Eats Performs. 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 Our show is dedicated to YOU a midlife female runner. We want to help you navigate the menopause transition and beyond, so you can enjoy your running and be your best. We are Karen Campbell and Aileen Smith, we are...