She Runs Eats Performs

Why 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 M...

Probably 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 w...

This 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...

How 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 eve...

We 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 rev...

Nutritional 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 ult...

Digestive 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 regul...

Race 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...

Many 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 t...

Support 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 ·     &nbsp...

Hamstring 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. &nbsp...

Make 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 o...

Listeners 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...

Have 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...

Nutrition 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...

Endurance 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...

There 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...

How 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 runnin...

To 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 tim...

New 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 achiev...

Winter 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...

Looking 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...

How 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 le...

Our 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 tim...

How 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...