She Runs Eats Performs

Thank You, Farewell, and Best Wishes

Oct 14, 202300:18:11Tap to summarize

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 particular topic.We also have a number of podcast playlists organised into "topic' areas:Nutrition For Running PerformanceHealthy Woman Healthy RunnerRunning with Underlying Health ConditionsSpotlight on NutrientsNutrition for Bone Health and Soft Tissue InjuryFOOD for RunningGetting Nutrition Foundations in PlaceFocus on Everyday FoodNutrition for Life StageListeners Nutrition ClinicGreat North Run Nutritional MilestonesLondon Marathon Nutritional MilestonesA Journey to ... Karen's recovery from injuryAlso if you'd like to download any of our free nutrition guides please get them now as the website will close soon.Once again A BIG THANK YOU for being part of our community and supporting us along the way. We'll miss you!Best Wishes and Happy RunningKaren and Aileen xx

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Listeners Nutrition Clinic 7

Oct 12, 202300:31:35Tap to summarize

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, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice. (04:14)An overview of approaches to training around Time Restricted Eating that Alison can consider are: ·      Plan her long run training to take place during her eating window·      OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.(06:05)Tips when practicing pre/during and post fueling and adapting to time restricted eatingIf you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.We talk about Intermittent Fasting in Epiosde 18 It’s important to remember:Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)Remember to build in post run recovery fuelingALWAYS choose healthy food (no processed/junk food)Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)Have a timed routine for your meals/snacks within “eating window”Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach. (10:37)Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review(13:33)Janine’s question is about avoiding “hitting the wall” on a marathon race.Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition. Janine is asking for our tips and advice.(14:27)What is the root cause of “hitting the wall”?“Hitting the wall or bonking” as it’s sometimes called, usually occurs around the 19/20 mile mark. When someone hits the wall they are likely to experience:·      An overwhelming feeling of heaviness in the legs·      An increased desire to walk·      Lack of concentration·      Feelings of outright despairIt is well known that the root cause is a combination of sudden onset and debilitating fatigue and a lack of available fuel (so the body’s glycogen stores are depleted). Carbohydrates are a limiting factor in running performance…so hitting the wall is potentially one consequence of not fueling appropriately.(16:05)A strategy for avoiding “hitting the wall would include: 1.    Planning run training plan and nutrition pre/during/post – to optimise endurance2.    Considering race plan and fueling and hydration pre and during race3.    Mental preparation.(18:43)Carbohydrate and Hydration Status are associated with “hitting the wall” so it’ll be crucial that Janine pays attention to these factors in training and during the race. (20:10)The body can only store a limited amount of carbohydrate, as glycogen, mostly in the liver and skeletal muscles, hence why it is a limiting factor in running performance. So, in the Hit The Wall phenomenon, the key factor is thought to be poor race nutrition leading to the glycogen “tank” (so the fuel tank) being empty as the runner reaches that 20-mile mark.(21:15)Nutritional Strategy for marathonsIt’s important to increase carbohydrate intake in the days leading up to a marathon event, we’d use the heavy training athletes plate as guidance.The aim of the pre-race meal/snack is to maximise glycogen stores and readily available glucose by consuming sufficient carbohydrate so that you optimise fuel availability for the race. This is particularly important for events starting in the morning because carbohydrate intake can:·      Restore liver glycogen following an overnight fast·      Provide an ongoing supply of carbohydrate from the digestive systemIdeally Janine should plan her pre-race meal approximately 2 hours before the start of the race – a carb rich meal including some easy to digest protein an example would be a bowl of porridge with nut butter and yoghurt or eggs with toast and then have a quick release carbohydrate snack 30 minutes before the start of the race.If we were to work professionally with Janine, we’d assess what her personal requirements were for carbohydrate intake and help her create a race day timeline including travelling time and the potential waiting time at the start of the race. (24:03)During race fueling and hydrationHow you fuel during the race fueling is vital, we’d suggest consuming quick release carbohydrate at the rate of 30-60g of CHO every 45 minutes. Our advice would be to start fueling early into the race and then at regular intervals throughout the race … some people prefer to fuel every 30 minutes, others at longer intervals. The most important thing is to PRACTICE over and over during training so your body is used to digesting this amount of carbohydrate whilst running and this will help to limit the possibility of any digestive distress or any other symptoms caused by eating/drinking during a race e.g. cramps, stitch. Hydration requirements and the need for electrolytes will be individual and should also be practiced in training. Remember to increase fluid intake if weather conditions are hot…and/or if you have a high sweat rate. Small amounts taken often may be preferable, especially if you are a fast runner as you may find it difficult to drink large volumes of fluids. (27:17)Mental PreparationIt’s thought that if a runner can recognise the early signs leading up to Hitting The Wall, then they may be able to take remedial action, so having thought this potential scenario through before a race can help a runner in the moment.Sports psychologists recommend staying in the present and using an associative strategy to push through HTW e.g. Focus on the race, what's happening in the body and ways it might adapt to the situation. Also, a runner could talk to self … for example asking questions like "Have I had an energy drink or nutrition lately?" and/or "Can I vary my pace slightly?" We go into this subject in a bit more detail in episode 100.It's important to remember that each individual is different, so Janine should experiment with different strategies during her training to find what works best for her body. Good luck to Janine on her marathon journey!(30:17)Key Take Away The important thing for all runners to consider is that generic advice is helpful but you’ll get a much better result if you are able to personalise nutritional advice to suit you and your goals, your training and race and your lifestyle. If you’d like some expert input please book a call we’d love to help you.Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:Fuelling Marathon...

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My Journey To.....A Speedy Recovery

Oct 5, 202300:46:24Tap to summarize

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 either now or possibly in the future.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 (03:02)A quick reminder of the injuries that Karen has sustained:A chronic hamstring tendonopathy An acute injury of the big toe (04:22)An update on Karen’s progress overall before delving into the current treatment strategy she is on:Overall Karen is feeling VERY positive about her situation and the way her toe and tendonopathy are healing. Her current frustration is the pain she experiences in the hamstring tendon when she sits or drives for any length of time, however she has not yet addressed this with her Physiotherapist (09:09)Hamstring Tendonopathy:Karen experienced a setback recently when out on a run. This and her treatment are discussed(21:38)An outline of Karen’s current training plan and how it has changed since the previous episode (28:10)Discussing changes Karen has made to her approach to her food and nutrition routine plus a chat about a couple of the breakfast choices she has introduced to support injury healingNOTE: If you would like to receive these recipes, please contact us on: hello@runnershealthhub.com and we can add you to our mailing list where you will receive these recipes but many more as we send one out each Tuesday.(35:15)A quick review of Karen’s current supplement planKaren states she has found a supplement routine that works for her and that she is being diligent and consistent in taking them!!(41:17)Looking at the emotional and psychological impact of Karen’s journey to recovery with an emphasis on reflection and self-awareness Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:Hamstring Injury: Nutrition for Fast RecoveryMy Journey To....Recovery From InjuryMy Journey To...Recovery FoundationsDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com  Best Wishes and Happy Running!Karen and Aileenwww.runnershealthhub.com 

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FOOD For Beginner Runners

Sep 28, 202300:47:51Tap to summarize

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 dilemmas that beginner runners face and will  also give some foodie suggestions for meal plans too. We’ll be outlining some key nutrition advice and tips for easy short training runs.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 (3:56) Who is a beginner runner?They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too.(04:48) The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider:·      Choose quality nutrient dense food and ingredients·      Use our easy training athlete plate·      Eating 3 meals a day at regular intervals and avoid grazing on snacks·      Eating a rainbow of colourful of non-root starchy vegetables at each meal·      Following this approach 80% of the week makes it a sustainable planDownload Athletes Easy Training Plate Graphic(07:22)The 2 Nutrition and fuelling mistakes that beginner runners make:·      Under Eating·      Over EatingMost people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss.Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. TThey may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine.If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable. (12:13) Typical Questions from Beginner Runners What do I need to eat when I go on a short easy run?As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier.(13:54) Is fasted state running good for weight loss?Fasted state running means running early in the morning before you have eaten breakfast. This is not something to do at any other time of the day. You should only run in a fasted state for easy runs below 90 minutes. If your schedule allows, try to run/walk in the morning before you eat. This may encourage the body to use fat as fuel and support a positive body composition, but this will depend on your food choices following your run and throughout the remainder of the day!! (15:54)Since I started running, I'm so hungry all the time and can't stop eating? How can I get my appetite under control?As a beginner runner your body is getting used to doing some extra exercise and that is probably why you’re noticing changes in your appetite. Our TOP advice is to follow our steps of eating 3 meals every day and choose foods following the EASY training plate.  Eat this way consistently and your hunger pangs and cravings will disappear. Another TIP is to ensure you are well hydrated - often dehydration can lead to cravings/hunger pangs.(17:43)Hydration TIPS for beginner runnersTake a similar approach as to food and ensure you are optimally hydrated throughout the day – sip water throughout your day – 1.5-2L per day is general guidanceYou may not need to sip water during a short easy run, however if you are a beginner, it may be a good idea to practice carrying water and sipping whilst you run.Have a glass of water before a run and one afterwards. The amount of water you consume will be affected by your sweat rate and the climate.(19:10)I follow a low carb diet and I'm worried that I'll have to carb load to run longer distances - what can I do? I'm scared of carbs!We truly get this "fear", it's a common one. It's important to eat small portions of complex carbohydrates with each meal and that should be enough to fuel easy short running distances.·      Eat ¼ plate of complex carbohydrate at each meal (decrease portion size for weight management)However, remember when your distances and durations increase it’s vital that you increase carbohydrate intake in line with your energy expenditure.(22:46)What should I eat after a short easy run?If you are running a short distance/duration we’d suggest following your normal meal pattern following plate balance. You don’t need to eat immediately after your run. If you were run a longer distance over 90 minutes, we’d suggest having a Quick Release CHO snack within 30 minutes of completing your run and follow that up with a meal or snack within 2 hours including complex carbohydrates and protein in the ratio of 4:1. (23:57)How do I prevent muscle soreness?General advice for DOMS (delayed onset muscle soreness) to build up training gradually, do warm up and cool down exercises, keep moving and have light activity in between running sessions. Self-myofascial release techniques like foam rolling can help alleviate muscle tension and promote blood flow to aid in recovery. Nutritionally we’d advise following an anti-inflammatory food plan and to eat sufficient protein. If you don’t recover within 2-3 days, then rest and seek advice from a sports injury specialist/physiotherapist.(28:04) Book a Free Work With Us Call (32:24) Our nutrition advice for Joanne.Joanne is 52, she has a partner and 3 teenage kids, she works full-time, and is peri menopausal. She has been doing a 5k park run every Saturday morning and has decided it’s time to train for a 10K race.Joanne is short of time … like most women … she wants to know what to eat before and after her park run and she’ll be doing one longer run each week to build her up to 10k and that is on a weeknight after work and before dinner. She doesn’t have any particular dietary requirements other than … food has to be easy to make and be family friendly.We talk about Joanne’s Saturday Park Run and give some advice about eating before and after Joanne’s evening run.(39:13) Our nutrition advice for Marianne. Marianne is a beginner runner, is in her mid 50’s. She is a nurse and works shifts in a hospital and is a vegetarian. Marianne’s challenge is choosing and making packed meals to take to work so she can follow a healthy food plan on workdays. We share suggestions on packed meals to help Marianne hit being on a healthy food plan to support her health and running. (45:24)Key Take Aways1.    Eating Enough … but no more than you require for the level of activity you are doing. Having 3 meals a day and following plate balance will support you in this.2.    Eat ¼ plate of protein at every meal. Protein is essential for muscle repair and recovery.3.    Choosing complex carbohydrates and eating ¼ plate portion size at each meal-time will help fuel easy short distance running. Focus on whole grains, starchy vegetables and fruit.4.    Eat a rainbow of vegetables – this will support your immune system, digestive system and provide vitamins and minerals required for energy production.5.    Hydration is important – stay hydrated throughout the day and practice siping water during your training runs.6.    Eat meals at regular intervals – ideally 4-5 hours apart. Time an ...

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Protein for Runners: Whey vs Casein

Sep 21, 202300:48:48Tap to summarize

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 ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES(06:14)Defining Whey and Casein and outlining their relevance to sports performance:Whey and Casein are the two types of protein found in milk with Casein making up 80% of the protein and Whey making up the other 20% (11:02)Considering whether Whey and Casein should be taken together or separately to gain optimal benefit from each(19:49)FEMALE FCTORSThe ISSN (International society of sports nutrition) released a Position Stand earlier this year (2023) on the nutrition concerns of the female athlete, which contained excellent guidelines on protein intake around the menstrual cycle and peri/menopausal phases of life. Several highlights from this paper include:Peri and post-menopausal women, regardless of sport, should aim for the upper end of the range of current recommended guidelines which is 1.8 – 2.2g per Kg of body weight per dayThe ISSN suggest meals being moderate in protein (∼0.3 g protein per Kg of body weight) but eaten every 3 hours to maximise muscle protein repair and remodelling during prolonged (>24 h) recovery periodsEating protein rich foods as close to the end of exercise as possible will support muscle building. The ISSN suggest 6-10g protein per kg of body weight(25:27)Outlining additional protein recommendations for the mid-life female runner and highlighting protein rich foods with a high content of leucine(37:18)Emphasising what to consider when purchasing a whey or casein supplement powder including:The reasons for taking oneTaste Always read the label before purchasing Marketing and Sales Spin (46:21)KEY TAKEAWAYSFirstly, just as a reminder….Whey and Casein are the two types of protein found in milk with Casein making up 80% of the protein and Whey making up the other 20% Casein is slowly released and induces a prolonged release of amino acids whereas Whey is a soluble and rapidly-digested protein so is more fast actingIt is thought that Whey is best consumed immediately after exercise to promote MPS whereas Casein is best taken before sleep to support overnight muscle recovery and muscle adaptationIf a casein or whey supplement powder is what is most practical for you then we would recommend you choose the best quality powder you can afford to optimise absorption and bioavailability of the AAs contained within Always read the label before purchasing - to ensure the ingredients are natural. Look out for bulking agents, chalks and sweeteners including artificial sweeteners – AVOID THEM. Finally, just remember that although casein and whey have been well researched for their positive effects on athletic performance, the current cornerstone approach of any skeletal muscle hypertrophy (building) diet is to have a sufficient overall protein intake alongside regular exercise training! Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:Macronutrients to Help a Runner go Faster and LongerProtein Powders: Do Runners Need Them?The Vegan Diet for RunningDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com  Best Wishes and Happy Running!Karen and Aileenwww.runnershealthhub.com 

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IT Band Syndrome and Running

Sep 14, 202300:41:31Tap to summarize

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-related injuries. In this episode we’ll be describing IT BAND SYNDROME and the underlying causes. We won’t talk about the physical therapeutic treatments or preventative exercises (we’ll leave that for you to consult with your physio or sports therapist). However, as pain and inflammation are synonymous with IT Band Syndrome, we’ll cover …·      The risks associated with chronic use of painkiller medication·      Nutritional support for managing inflammation statusA 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 (06:11)What is IT Band Syndrome? The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs.(07:17)Why are runners at risk of developing IT Band Syndrome?ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time. (09:11)How do runners describe the symptoms of IT Band Syndrome?People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too. THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT (12:41)The importance of a correct diagnosis from a professional sports injury specialist.Take professional advice from a physiotherapist or sports therapist as soon as you notice any knee pain. They will be able to professionally assess your situation, they’ll consider symptoms and your run training including; mileage/frequency/type of training. They may assess muscle strength and extensibility (that’s the ability to extend or stretch) and they’ll also be assessing the muscles attached to the IT band.(15:30)What do runners need to take into consideration regarding pain management and IT Band Syndrome?The severe knee pain associated with ITBS will be alleviated by stopping running as soon as you experience pain. If you stop and the pain is alleviated perhaps there would be no need for pain management.The cautionary word is do not be tempted to take painkillers so you can run through the pain. Pain is the body’s alarm to tell us something is going on! If pain medication is used, the perception of pain is decreased, so it’s bearable whilst running, but that is masking the injury so in the longer-term we may be doing damage.In our view pain medication should be used in acute situations and only in chronic conditions under medical supervision. Your medical practitioner or sports injury specialist will advise you on pain medication for short term use in relationship to your injury. (17:13)Health Risks associated with chronic use of painkillers include: ·      Liver and Kidney Disorders·      Exercise associated hyponatraemia·      Gut and Digestive Issues·      Delayed healing of musculoskeletal injuriesWe have an episode on this Episode 53 Painkillers for Running? In that episode we talk about when it’s safe to use painkillers and NSAIDS like ibuprofen and we highlight some nutrients which would be supportive in the management of pain and inflammation.(18:38)Booking a Work with Us Call. If you are a runner who is living with a health condition or an injury which is affecting your run training, please book a complimentary WORK with US call and we can advise the best way forward.(22:32)Why managing your inflammatory status may support recovery from IT Band Syndrome.The inflammatory response is a natural response to deal with any pain or injury or infection. The immune system triggers an inflammatory response to deal with the situation. Immune cells identify a stressor and take action to resolve the issue, in the case of ITBS, the immune system is aiming to resolve the injury. A healthy immune system balances a pro inflammatory and anti-inflammatory response to manage the healing process. In an acute injury, pro inflammatory mediators are released to help to increase blood flow in and around the site of injury and that enables pro inflammatory immune cells to do their job.(23:47)The importance of preventing a chronic inflammatory status.The term “chronic inflammation” describes a situation where a chronic injury or illness is ongoing and not fully resolved. It’s also a symptom of other health conditions, such as rheumatoid arthritis or other autoimmune disorders. Some people are in a state of chronic inflammation for example due to a poor diet, being obese, drinking too much alcohol or smoking.Why are we sharing all of this? Well, it’s because if we are healthy with a balanced immune system and then experience and injury, we are more likely to heal and recover swiftly. If we are in a chronic state of inflammation before an injury the immune system may not be able to work effectively. Also. if we keep running through an injury, we are likely to create a chronic inflammatory status.(25:37)How Omega 3 Fatty Acids in your food plan can support anti-inflammatory actions.Omega 3 Fatty Acids which are known to have an anti-inflammatory action. Within the Omega 3 family there are DHA and EPA which contain Specialised Pro Resolving Mediators known as SPMs and they have an active role in resolving inflammation and healing.The SPMs are involved in balancing the inflammatory response, following the INFLAMMATION initiation phase of an injury they reduce pro inflammatory cells entering the area and promote more anti-inflammatory cells. This helps with tissue repair and resolving low grade chronic inflammation. The richest dietary source of DHA and EPA is from oily fish. (28:57)How do you ensure an optimal intake of Omega 3 fatty acids if you don’t eat oily fish?The body can convert another Omega 3 fatty acid which is from plant sources into DHA and EPA, this is ALA (alpha linoleic acid) however the conversion is not efficient so people following vegetarian or plant-based food plans should consider supplementing with an EPA and DHA supplement derived from microalgae.(29:29)Omega 6 Fatty Acids in relationship to Omega 3 and inflammatory status. An important aspect of nutritional status is to consider your Omega 6 Status in relationship to Omega 3 – a bit like the immune system there needs to be a healthy balance between Omega 6 and Omega 3. If you have too high a ratio of Omega 6:Omega 3 this may promote an inflammatory status. (30:13)How do you test your Omega Status and Aileen’s recent results. You can do a blood spot finger prick test and the test results will give you a breakdown of the status of Omega 6 and Omega 3 fatty acids. It can be an informative test as you can see immediately which individual fatty acids you may need to focus on to have an optimal status. If you are interested in finding out more please <a href="https://runnershealthhub...

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My Journey To....Recovery Foundations

Sep 7, 202300:55:19Tap to summarize

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 PlanNutrition Plan Training PlanThe 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 face a similar dilemma you’ll be able to tap into our advice to help your recovery.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(03:05)A recap on the injuries Karen is recovering from before moving on to discuss her current treatment plan. The two injuries are:1. A chronic hamstring tendinopathy, which has been an issue for approximately two to three years2. An acute big toe injury. This injury occurred in the late stages of a 20 mile and very hilly trail eventBig toe injury diagnosis and treatment:An acute arthritic flare-up was diagnosed and the treatment plan includes: shockwave therapy and targeted exercises (08:47)An update on the hamstring tendonopathy treatment:Several new targeted exercises hare been prescribed Another session of shockwave therapy Heat therapy for 20mins twice daily (19:29)An update on Karen’s current nutrition plan including:Reducing coffee intake Being mindful of portion sizes at mealtimes Changing up breakfast Time restricted eating (TRE) Exercising BEFORE breakfast  (30:16)The big question answered…… is, Karen back running? YES or NO!! before moving on to discuss Karen’s current nutritional supplement plan including:An exploration of the ones she is currently takingHas she experienced any side effects from taking them?Has she made any adjustments to her intake?Has she removed or included any new supplements and if so…WHY??(42:43)Looking at how Karen is dealing emotionally with her current journey to recovery from injury with an emphasis on FOUR key words she would use to describe how she is feeling. The four words being:Anxious Disappointed Happy Positive (51:21)Outlining topics/updates to discussed on the next episode including:Shockwave therapy – any changes in severity of discomfort Toe injury – is it continuing to improve…how far can Karen run pain freeTraining – Is running now up to 1hr…or maybe beyond? Physio exercises – self-discipline and CONSISTENCY in doing themNutrition – TRE – Has Karen managed to move from 12:12 to 14:10. And changes to breakfast  Supplements – any change?  Is Karen continuing to take them consistently!!Emotions – more positive than negative?Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:Hamstring Injury: Nutrition for Fast RecoveryNutrition for Running InjuryNutrition for Soft tissue InjuryDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com  Best Wishes and Happy Running!Karen and Aileenwww.runnershealthhub.com 

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Bananas for Running

Aug 31, 202300:41:13Tap to summarize

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.    The nutritional properties and health benefits of a banana2.    A look at how bananas can be used for pre/during/post fuelling3.    Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole!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(03:56)Bananas are a Real Food Option for Runners.An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023. Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE …Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach(05:23)Nutritional properties of a banana.Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and mineralsAn average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucroseNutrient Value of 100g BananaMore about bananas(07:37)GL Rating of a Banana(09:51)Green bananas vs ripe yellow bananas(10:49)Carbohydrate and sugar content of a banana.(12:40)PotassiumAn average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult. As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea.A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful. (14:52)Other vitamins and mineralsBananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute to overall nutrient status.(16:16)FOS, Fibre and FODMAPS Bananas are a good source of FOS which is a prebiotic – they feed our gut bacteria so help us have a balance microbiome. Some people have difficulty digesting foods which contain FOS (from the oligo-fructan group of foods). For example, it may lead to symptoms such as bloating or diarrhoea. We talked about this in episode 87 IBS, Fodmaps and Running.(19:40)Bananas as a pre run snack At 30g of CHO in the average banana this sounds an ideal easy pre run snack … but how does it stack up against a sports product? A 2020 study Iooked at various sources of pre-exercise CHO, including banana slurries, which was 54g CHO mixed with water (not sure how tasty that is!).They observed 10 trained runners in a hot environment, running 10k on a treadmill one hour after ingesting one of six different test solutions. The outcome was the different types of CHO had no influence on 10 km running performance. Although they noted that this isn’t surprising, as when running less than 1 hour pre exercise CHO fuelling may not be necessary for performance. But of course it may have been a different outcome on a longer run duration including during run fuelling.Pre-exercise carbohydrate and fluid ingestion: influence of glycemic response on 10-km treadmill running performance in the heat.(23:12)During Run fuellingGeneral guidelines would be to consume carbohydrate at the rate of 30-60g per hour for exercise that is of 1-3 hours in duration.From a practical point of view to reach 60g of CHO/hour that would mean 2 bananas every hour which for most runners just wouldn’t be feasible!Try portable banana fruit pouches as an alternative (25:55)Post run fuellingEating a banana as a post-run snack would be easy for most runners on arrival home or at the end of a race. We suggest having a QUICK RELEASE CARBOHYDRATE snack within 30 minutes of completing your long endurance run. Guidance is to consume Carbohydrate at 1-1.2g/kg/bw post exercise - so if you were a 70kg woman, then you’d be taking on board 70-84g CHO. Most people wouldn’t want to eat 3 bananas, but you could have a mixture of Quick Release Carbohydrate to hit your target.(27:46)Karen’s favourite post run banana snack(28:20)Adding honey to your banana snack or eating it alone as a post run fuel(34:18)Our banana FOODIE suggestions include adding to smoothies, homemade banana ice cream, as a topping with porridge or overnight oats or yoghurt, on toast or in a sandwich or made in to banana bread or muffins.(39:46)Key Take Aways1.    Bananas are an everyday nutritious fruit which include CHO, Potassium, B6, Vit C, choline and a wide range of trace minerals.2.    There are lots of different ways to use them as either a pre or post run snack and perhaps even as a during run snack alongside other foods.3.    Whether you choose to eat bananas or not please don’t neglect your pre/during/post run fuelling using CHO strategically to support energy, performance and recovery.4.    Always consider REAL FOOD as it has multiple benefits! Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:IBS FODMAPS and RunningHormone Health in Mid-LifePerimenopause and PerformanceDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our...

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Female Athlete Triad in Runners

Aug 24, 202300:50:07Tap to summarize

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 nutritional approaches to help reduce the risk of it becoming a concern for you!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(04:03)Outlining WHY we are talking about this subject:FAT is a syndrome that is known to be prevalent in runnersTo educate our listeners and followers on this condition and the signs and symptoms to observe for, in themselves or in fellow runners, so they can take actionFAT focuses on JUST the female athlete…therefore research is carried out on female athletes only, which is rareTo highlight a 2022 research paper, which focuses on aspects of FAT in RECREATIONAL female runners, which is also rare! (06:29)Defining FAT, which is a syndrome that was first acknowledged in 1992. At this time, it was understood to be a condition found in girls and women and consisting of THREE interrelated conditions(10:27)Outlining some of the key findings from recent research into FAT Syndrome. Some of the observations include:Low energy availability could occur intentionally or unintentionallyEarly recognition of LEA in female athletes and an understanding of FAT syndrome and its progression is really paramount in preventing the short- and longer-term health consequences of itOnly one component of the Female Athlete Triad needs to be evident in order for FAT to be established (15:54)Outlining the highlights from a 2022 research paper looking at FAT in recreational runners, all of which were related to menstruation. The researchers found that female recreational runners: Had fewer regular monthly cycles per yearTheir menstrual bleeding was shorterThey had slightly more spotting between menstrual periodsThey had cycles every 24 days (which was more than the control group experienced)(19:18)FEMALE FACTORSThe only observation the 2022 research paper mentioned was that:Older runners are less likely to experience menstrual disorders besides their younger counterparts The difference was quite significant at 67% of younger runners vs only 9% of older runners experiencing menstrual disordersThe study did not state at what age the participants were recognised as “old” but the oldest participants were approx. 40yrs of age (23:19)Highlighting some dietary and nutritional observations from the 2022 research paper on female recreational runners including: recreational runners following a “special diet” e.g. paleo, ketogenic, vegetarian showed higher incidence of amenorrhoea (absence of menstrual cycle) besides those following a “normal” diet(35:10)Looking at ideas and strategies to put into place to help limit the risk of FAT Syndrome becoming a concern for you including:Think about the following questions:•           Do you frequently train and forget to eat immediately afterwards?•           Do you restrict your caloric intake to try and attain/maintain a lean physique?•           Are you under pressure to keep below a certain weight for your sport?•           Do you frequently skip meals but train hard?If you have answered ‘yes’ to any of these questions you may be at increased risk of suffering from LEA and falling within the realms of the FAT diagnosisOur advice is to work with a sports nutrition professional who can guide you regarding nutrient intake to support your goals whilst still ensuring sufficient energy for your running training(46:55)KEY TAKEAWAYSJust as a reminder; Female Athlete Triad (FAT) is defined as a syndrome where there is an interdependence of low energy availability (LEA) with amenorrhea, decreased bone mineral density, and osteoporosis – with LEA being evident either with or without the presence of any eating disordersLEA may occur intentionally or unintentionally. Despite this, early recognition of LEA and the FAT in a runner is paramount to prevent the short…and long-term…health consequences of itDifferent components of FAT may occur with a different intensity and could appear at different times depending on a runner’s diet and training load. As a result, only one aspect of this syndrome needs to be apparent in order for FAT to be established. Current research suggests that within the recreational running community there is a general lack of knowledge about the specific dietary needs of a runner and the need to replace a potential energy deficit from their run training This lack of knowledge could potentially lead to the inadvertent development of FATWe highly recommend you work with a sports nutrition professional as they can guide you regarding nutrient intake to support your goals whilst also ensuring you are eating appropriately to fuel your running training and void LEA and the development of FATFinally, consider using our Athlete’s Plate Concept as a tool to guide your food intake, especially your carbohydrate intake to help maintain energy balance for your runningDownload our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance Related Topics:Eating Enough To RunPerformance Effects of Overtraining SyndromeAthletes Plates in PracticeDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com  Best Wishes and Happy Running!Karen and Aileenwww.runnershealthhub.com 

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We'll be back next week

Aug 17, 202300:01:39Tap to summarize

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 use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com We’ve had feedback from many listeners saying that 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 every Thursday.Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it. RECOMMENDATION: Episode 108 Avoiding Muscle Cramps Muscle Cramping can be unpredictable, painful and can last for several minutes. We talk about what causes them and why do they affect some runners and not others?? No runner wants them so we are hoping this will be a helpful refresher for you. The link to this episode is in the show notes for this message or you can scroll through episodes on apple or spotify or wherever you listen to us.We’ll be back with a new episode on 24th August, … until then have a great week and don’t let nutrition be the limiting factor in your running performance. Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak PerformanceDisclaimer:The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.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 Also, when you're ready, here are FOUR ways that we can help you:1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com  Best Wishes and Happy Running!Karen and Aileenwww.runnershealthhub.com 

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All episodes

Thank You, Farewell, and Best Wishes

Listeners Nutrition Clinic 7

My Journey To.....A Speedy Recovery

FOOD For Beginner Runners

Protein for Runners: Whey vs Casein

IT Band Syndrome and Running

My Journey To....Recovery Foundations

Bananas for Running

Female Athlete Triad in Runners

We'll be back next week