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She Runs Eats Performs
53 minutes | Sep 29, 2022
Stamina for Running Performance
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: “…the ability to keep exercising for a long period of time without succumbing to fatigue, injury, or trauma” before moving on to highlight the subtle difference between endurance and stamina: Endurance: a COMPONENT of physical fitness Stamina: the result of BECOMING fitter (10:41) Exploring WHY stamina is important for a runner including: “Staying power” in training and events Competitive edge against other athletes Ability to resist fatigue for long periods And outlining how it can be measured using VO2 Max as a marker (14:32) Although stamina tends to be determined through physiological adaptations in training, there is also a psychological element to its development and its importance may be overlooked by many runners. Attaining and maintaining a positive “mindset” could help enhance stamina over time. (22:57) FEMALE FACTORS Men fatigue more quickly than women and as fatiguability is associated with stamina, this would suggest that women may have more stamina than men. We also have to consider the impact of the menstrual cycle and how that may affect our stamina at key points in our cycle (24:34) Giving some training TIPS to help develop or enhance stamina including: Maintaining regular aerobic exercise e.g. running Alternating aerobic exercise with high intensity training e.g. tempo running, weight lifting Working with a running coach to keep training personalized Keeping training CONSISTENT (32:18) Looking at the benefits of a healthy diet to support energy production in an effort to develop or enhance stamina. Key nutrients and their food sources discussed are: B Vitamin Complex – fish, poultry, meat, eggs, dairy, legumes, fruit and vegetables Zinc – meat, fish and seafood, eggs, dairy, legumes, nuts and seeds, and wholegrains (42:24) Giving ideas of how to put the theory into practice. Suggestions include: Vary your exercise routine – mix it up a bit but make it fun Begin to use a training plan – make up your own one or employ a running coach Listen to music when running Keep your healthy diet VARIED and maintain it CONSITENTLY Eat enough to fuel your training to help delay the onset of FATIGUE (49:26) Suggesting an easy ACTION POINT to put in place to help improve YOUR stamina: PUT YOUR TRAINING PLAN INTO YOUR DIARY. If you write it down, you may be more likely to carry it out!! (50:24) KEY TAKEAWAYS Stamina is defined as: “...the ability to keep exercising for a long period of time without succumbing to fatigue, injury or trauma” Stamina is something that can be developed over time through hard work and dedication to training But remember, although training may be hard work, it is still possible to enjoy it. Aim to mix up your training to give it variety and choose activities that you like and that make you happy Don’t forget there is a psychological element to stamina so the use of positive self-talk and inspirational mantras could help improve training and stamina A good Nutritional approach to improving stamina would be to focus on energy production and availability VARIETY and CONSISTENCY in both training and nutrition could be the key to enhancing your stamina when running RELATED TOPICS https://she-runs-eats-performs.captivate.fm/episode/eating-enough-to-run (Eating Enough to Run) https://she-runs-eats-performs.captivate.fm/episode/spotlight-on-vitamin-c-for-runners (Spotlight on Vitamin C for Runners) https://she-runs-eats-performs.captivate.fm/episode/hwhr-energy-for-everything...
54 minutes | Sep 22, 2022
London Marathon Milestones: Being Prepared for Race Day
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 fuelled appropriately on race day and then finish with some TIPS on being physically and mentally prepared for the BIG event. SHOW NOTES (04:13) Outlining the importance of SLEEP for a marathon runner with an emphasis on “good sleep health” (09:21) Some nutritional TIPS for attaining optimal sleep including: STOP caffeine intake by midday Increase magnesium rich foods DAILY for example: dark green leafy vegetables, dark chocolate, nuts and seeds Increase daily protein intake for example: chicken, fish, eggs, tofu (11:49) Introducing some lifestyle TIPS for attaining optimal sleep including: Get to bed ONE HOUR earlier Aim to complete ALL tasks by 8pm Prepare the bedroom for sleep for example: tidy away anything lying around Introduce restorative yoga (17:07) Thinking about food and nutrition strategies for race day including: Night before the marathon – a healthy, balanced and colourful meal with optimal complex carbohydrate foods and adequate protein portion Morning of the marathon – a healthy and balanced breakfast between 2-4 hours before the race During the marathon – a quick release carbohydrate snack every 30-60 minutes throughout (27:32) Highlighting hydration and electrolyte supplementation (36:23) TIPS on being physically prepared on race day including: Use the “What if….?” Strategy. Think of a potential circumstance that could change on race day (e.g. the weather) then come up with a strategy to overcome the obstacle Set ABC goals Write a check list of EVERYTHING you will need on race day e.g. food, phone, bib number, safety pins, money (47:11) KEY TAKEAWAYS Restorative sleep means having sufficient sleep for an appropriate duration that them leaves you feeling satisfied afterwards. This then allows for high efficiency and sustained alertness during waking hours There are many nutritional and lifestyle approaches you could implement to help support good sleep health including: no stimulants after midday, increase intake of Mg rich foods (including DGLV), switch off all screens at least an hour before bed, restorative yoga Think about the meal you will choose to eat the night before the race and ensure that it is balanced but with a good amount of complex carbohydrates to help maintain glycogen stores Race day food and hydration choices are equally important and remember that your choices will depend on how much time you have from waking until you start running Don’t forget to pack some food for after the race too…you don’t want to become over hungry as it could lead to detrimental physical and psychological symptoms Finally, to help ensure you don’t forget ANYTHING – produce a checklist and tick off each item as you prepare for race day RELATED TOPICS https://she-runs-eats-performs.captivate.fm/episode/food-for-sleep (Food For Sleep) https://she-runs-eats-performs.captivate.fm/episode/Eat-Sleep-Run (Eat Sleep Run) https://she-runs-eats-performs.captivate.fm/episode/fuelling-marathon-running (Fuelling Marathon Running) Listen to ALL the London Marathon Milestone series Disclaimer: 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. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running performance,...
37 minutes | Sep 15, 2022
HWHR Managing Mind and Mood Symptoms
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 runner may wish to introduce to help manage or alleviate them. https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (03:11) Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause: Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones (08:25) Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including: Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have Mindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause (16:54) Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including: Better emotional wellbeing Better self-image Better self-confidence Less anger/irritability BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance (23:57) Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including: An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen) Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective (26:34) Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including: Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker Fennel and passionfruit – both thought to help reduce anxiety Pre and probiotic foods – important for the absorption of phytoestrogenic compounds (31:53) Giving an action point to consider putting into place NOW that may help support any symptoms as you move through menopause ACTION POINT: Introduce an everyday healthy diet CONSISTENTLY. By introducing this concept here, it will help ensure that a variety of natural and whole...
44 minutes | Sep 8, 2022
Listeners Nutrition Clinic 2
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 email@example.com. We host this Listeners Nutrition Clinic periodically, and we choose 3 questions we have received from our listeners to discuss giving some TIPS that will hopefully support the individual posing the question…but also give you all some food for thought. In this episode we answer: Q1. Anne has asked How does glutamine help with recovery after training? What does it do and is glutamine appropriate for recovery and or to help leaky gut? Q2. Claire asks “am I doing too much training and what is too much? Q3. Jane asks for Tips on supporting breathlessness following a Covid Infection – something that seems to affect many runners. SHOW NOTES (01:45) What is Glutamine and food sources of this conditionally essential amino acid (03:22) The role glutamine has in biological functions and in sports nutrition. (05:37) Is glutamine supplementation appropriate for supporting recovery and how can it support digestive health? Plus other key nutrients to consider for gut healing including Vitamin D, Zinc, Vit A, polyphenols and many more ….. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8087346 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8087346) (09:21) A cautionary word about when it is not appropriate to use l-glutamine as a supplement i.e. when taking anti-convulsant drugs or when a cancer patient. (10:09) Claire asks “am I doing too much training and what is too much? Claire is in the latter stages of marathon training. (13:13) Karen gives insights into the importance of including a rest day in your training plan. (15:33) Tapering strategies to support a runner in the lead up to a race. (17:19) Why a strict 3-week tapering phase is best practice and a reminder to pay attention to fuelling your energy requirements during training, it's so important to adjust and increase your food intake in line with the amount of training that you are doing. (23:46) Jane asks for Tips on supporting breathlessness following a Covid Infection. This is a common experience - other listeners and FB Group members have told us they are finding it difficult to be anywhere near the run fitness they had pre covid. Breathing is difficult and therefore pace has dropped. (25:04) A personalised nutrition approach to analysing the imbalances related to long-covid symptoms. (27:13) Underlying reasons which may be contributing to breathlessness. How a deficiency in vitamin K may be implicated. (31:03) Utilising mycotherapy as a nutritional intervention to support respiratory health. (32:41) How the https://www.imperial.nhs.uk/about-us/news/eno-breathe-programme-can-improve-quality-of-life-and-breathlessness-after-covid-19 (English National Opera Breathe programme) has shown improvements in the reduction and breathlessness in running in post-covid study participants. https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00125-4/fulltext (https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00125-4/fulltext) https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/ (https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/) (35:33) Some simple tips to consider when resuming training after illness. (38:25) Take Away Message Personalised Nutrition Remember that we are all INDIVIDUALS…..the recommendations suggested today may not be suitable for EVERYONE. If you feel you require a more personalised approach to nutrition for your running then do get in touch with us to discuss how we could work with you. You can book a FREE introductory...
50 minutes | Sep 1, 2022
Running Performance: The Importance of Recovery
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" following exercise, therefore these factors would be implicated in how long the recovery period would need to be. So, in this episode we delve into WHY optimal recovery is important and outline some nutritional and lifestyle strategies to put in place that may help YOU achieve efficient recovery from training. SHOW NOTES: (06:36) Defining RECOVERY from training as ……the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. (10:54) Outlining the reasons WHY adequate recovery from training is recommended including: Positive training adaptations Prevention of non-functional overreaching and overtraining syndrome Prevention of illness and injury Increased exercise performance Also: introducing the seven Rs to Recovery: Rest Regeneration Resynthesis, Reduction (of inflammation), Restoration, Refuelling and Rehydration. (14:48) Highlighting the TWO recognised approaches to recovery: Passive Recovery – complete rest Active Recovery – LOW INTENSITY physical activity (17:55) FEMALE FACTORS Women appear to experience slower recovery rates in the latter phase of their monthly cycle when compared with training recovery during the first half of their monthly cycle. A New Zealand study compared recovery from training in women experiencing a natural cycle with women taking the Oral Contraceptive Pill (OCP). They determined that women who took combination contraception experienced the most pronounced reduction in recovery from training load, followed by women taking progestin only medications. Women who had a natural cycle were shown to have the most efficient recovery from training. It has been found that women may recover from training faster than their male counterparts… and experience less fatigue (20:59) Delving into some nutritional strategies to support optimal recovery from training including: Carbohydrates: consuming 8-10g/Kg Body Weight per day AFTER exercise to support repletion of glycogen Hydration: Replacing fluids by 150% Protein: consuming 0.3g/Kg Body Weight every 3-5 hours AFTER exercise to support muscle protein synthesis Probiotic supplementation: DAILY to help reduce exercise-induced oxidative stress (36:12) Introducing some lifestyle strategies to support optimal recovery from training including: Adequate REST and SLEEP Non-strenuous exercise e.g. yoga, Pilates, swimming Massage – relaxing and/or sports massage Stretching and foam rolling (46:18) KEY TAKEAWAYS 1) Recovery is: “….the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. The time it takes to recover will vary between individuals 2) Positive training adaptations is one of the most important effects obtained through optimal recovery, ultimately leading to enhanced running performance 3) Many symptoms experienced post-exercise (for example: DOMS and fatigue) are a natural part of the recovery process and are, as a result, important contributors to training adaptation, therefore sufficient recovery is required for these reactions to occur and then “reset” 4) There are two recognised approaches to recovery: Active recovery and Passive recovery, both of which would be important to include in a training programme 5) There are many nutritional strategies that have been shown to support optimal recovery from training including: Adequate protein intake Adequate carbohydrate intake Probiotic supplementation Remember timing of protein and...
61 minutes | Aug 25, 2022
London Marathon Milestones: Food-Taper-Motivation
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 leading up to the London Marathon. This is an area of training that is often neglected by runners; however it has been shown to support overall running performance. This episode concludes with some motivational quotes from well-known athletes including: Mo Farah, Usain Bolt, and Scott Jurek to help maintain motivation as the BIG event draws near! SHOW NOTES (03:34) Focusing on foods to consume in the diet from now until race day. Considerations include: Healthy, nutritious and balanced everyday dietary foods and nutrient choices Choosing only foods that DO NOT cause digestive issues Choosing snacks for training that are natural and easy to carry Including complex carbohydrate foods at each meal (10:42) Focusing on fluids to avoid in the diet from now until race day. Considerations include: Removing alcohol from the diet for at least two weeks before the event Alcohol is known to negatively impact running performance in several ways Consider Kombucha as an alternative to alcohol Caffeine MAY affect performance in some runners Figure out if you are a fast or slow metaboliser of caffeine (26:50) Outlining the definition of TAPERING before moving on to explore its importance in training and different recognised approaches to the Taper. Highlights include: An outline of the various approaches to the Taper i.e. the frequency, volume and intensity of training during this period Nutritional approaches during the Taper period e.g. carbohydrate intake, anti-inflammatory foods (40:03) Some inspiring and motivational quotes to help maintain everyone’s MOJO spoken by famous athletes including: “The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham “Don’t dream of winning…train for it” – Mo Farah “When you run the marathon, you run against the distance, not against the other runners and not against the time.” – Haile Gebrselassie “Don’t think about the start of the race, think about the ending.” – Usain Bolt “The reward of running—of anything—lies within us.” ― Scott (54:13) KEY TAKEAWAYS Now is the time to ensure your diet is free of any foods that cause digestive irritation and try not to introduce any new foods at this time and up until after the marathon We would recommend you omit alcohol from your routine until after the marathon as it may lead to both physical and psychological effects that could have a detrimental effect on your running performance Remember that with caffeine; some people may be RESPONDERS (fast metabolisers)…therefore can use it to their advantage in training and events…others may be NON-RESPONDERS,(slow metabolisers) therefore it could be detrimental to their running performance. Which one are YOU?? Tapering is an important part of your training and that carefully controlled tapering could lead to significant performance benefits for athletes including runners During the taper it is thought that runners may be at increased risk of illness and injury so it is a time to focus on supporting your immune system nutritionally. Some nutrients to consider include: Vitamin D, polyphenols, Antioxidants and Beta-Glucans Finally….remember that positive affirmations are thought to help reshape our self-identity and our beliefs about what we can and cannot do. And when we change our beliefs, our actions follow. So, choosing 2-3 of the inspirational quotes we read out today and reading them daily may help keep you mentally and physically strong and motivated up until and during race day. RELATED TOPICS...
75 minutes | Aug 18, 2022
Great North Run Nutrition Milestones - Get Race Day Ready
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 this episode we’ll be looking at what your food plan should be in the week leading up to the race to optimise glycogen storage · Rest and Recovery Rituals – encouraging you to embrace tapering down and restorative rest · Injury Healing and Recovery Tips – we want you to stay safe and avoid last-minute injuries · Mind Set MOJO – getting in your zone – psychologically speaking and a reminder of practical concerns (what to put in your bag) · And we’ll end on some Great North Run Fun and Factoids we’re talking about what to expect in the finishers village and travelling homewards SHOW NOTES (02:41) Training Milestones - the final phase of your training should involve a 2-week tapering period where your training is lighter to help preserve energy and prevent injury. The aim is to keep your legs fresh and ready for race day. Ideally, finding a balance of allowing adequate recovery and maintaining fitness is key during the tapering phase. Join us for some tips on tapering. (08:25) Nutrition Milestones – we talk about nutritional strategies to optimise MUSCLE GLYCOGEN STORES during to the leading up to your race. On the day of the race your aim is to optimise LIVER GLYCOGEN STORES. We discuss: A modified version on carbohydrate supercompensation – as an alternative to carb loading. In this approach. A runner would plan to eat 3 days at 50% Carbohydrate followed by 3 days at 70 and would run daily but reducing time/distance each day. In practical terms, for a half marathon runner this would equate to 3 days as 1/3 plate of carbohydrate at each meal followed by 3 days of ½ plate carbohydrate at each meal. Remember to maintain your protein intake i.e. ¼ plate, as you’ll need protein to support muscle recovery….and remember to continue eating a rainbow of vegetables to maintain nutrient density of your meal plan. (22:11) How to plan what time to eat on race day. (28:17) Final Race Day Nutrition Tips. (32:19) Rest and Recovery Rituals – keeping stress to a minimum to conserve energy. (35:44) What to pack in your bag to support you at the end of the race. (42:48) Injury Healing and Recovery Tips - “keep safe and prevent any last-minute injuries”. (45:58) Mindset Mojo – ditch any imposter syndrome thoughts. Promote a positive mindset by reflecting on your BIG WHY and how amazing you’re going to feel after the race … maybe as you cross the line … or as you celebrate with friends and family … or when telling your Great North Run stories afterwards. We’ve talked a bit about using positive MANTRAS as you run … we hope you’ve found some which you are using in training … another idea is to choose ONE WORD which is your overarching theme to your race … it could be ACHIEVE or WINNER or STRONG … something that inspires you and you can draw on in the tough moments in the race if you have any! You may wish to give a name to the negative voice in your head – you know the voice that says “ I’m tired … it hurts … I can’t! Doing this will help you separate the negative voice from yourself and your true goals and dreams. (50:49) Recap on your race plan – a refresher on our discussion from episode 107 when we talked about developing and visualising your race plan. (55:36) Great North Run Fun and Factoids – we talk about the fabulous Finishers Village and look back to 2014 when the Great North Run celebrated its Millionth Finisher, Tracey Crammond. (1:05:28) Key Take Aways for Race
66 minutes | Aug 11, 2022
Avoiding Muscle Cramps
Avoiding Muscle Cramps 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 prevent and/or manage muscle cramps Discuss how to put these strategies into place so you can minimise the risk of muscle cramps occurring during your next run/race SHOW NOTES: (05:08) Defining Exercise-Associated Muscle Cramps (EAMC) and acknowledging its prevalence in athletes (11:26) Introducing the two currently acknowledges theories as potential CAUSES of exercise-associated muscle cramps: The hydration and electrolyte theory The Neuromuscular dysfunction theory (18:36) Concentrating on potential risk factors in the development of EAMC in some athletes including: High intensity, long duration and hilly terrain running Premature muscle fatigue Race/competition - due to running at a higher than usual intensity Age – older runners at greater risk Long history of running (24:47) FEMALE FACTORS Men appear to be more prone to EAMC than women (25:57) Outlining some nutritional strategies to help prevent or manage EAMC including: Pickle juice and other vinegar-based fluids Spices including: chilli, ginger and cinnamon Electrolyte balance, especially: sodium, magnesium, potassium and calcium (37:44) Highlighting the importance of NOT using quinine to prevent or manage EAMC. (42:48) Considering some lifestyle factors to help support or prevent EAMC including: For Support: Stop/pause running Rest until the pain/cramping has subsided Massage the area Magnesium salt bath and spray To Prevent: Strength training and plyometrics Suitable rest and recovery between training sessions Stretching before and after a run Regular Mg baths and spray (53:08) Giving ideas of how to put the nutritional and lifestyle factors into practice including: Drinking the vinegar-based fluids regularly Drinking the fluids at the same time as stretching to minimise time to recovery Introduce the therapeutic spices into the diet REGULARLY Test magnesium status so nutritional supplementation can be targeted Remember to prioritise REST and SLEEP (1:01:26) KEY TAKEAWAYS 1) Remember there are many different potential causes of muscle cramping including medical conditions and medications, which would require consultation with a medical professional 2) Exercise-associated muscle cramping is thought to be a temporary but intense and painful condition that may last for seconds only up to several minutes and onset generally occurs during or shortly after exercise 3) To-date there are two potential causes of EAMC that have been extensively researched: Electrolyte imbalance or deficiency Neuromuscular dysfunction however the true cause still remains elusive 4) There are many potential risk factors for the development of EAMC so it is recommended you try to determine YOURS and diminish them if within your control 5) There are several nutritional approaches to support EAMC including: electrolyte drinks, pickle juice and certain spices. Which approach to use will depend on the potential cause/triggers of YOUR EAMC. 6) Remember, it is not just about nutrition…there are lifestyle approaches that may help diminish/prevent EAMC including: regular stretching, strength training, adequate rest and recovery and regular Mg baths/sprays. RELATED TOPICS: https://she-runs-eats-performs.captivate.fm/episode/focus-on-magnesium (FOCUS ON...Magnesium) https://she-runs-eats-performs.captivate.fm/episode/does-dehydration-impair-exercise-performance (Does Dehydration Impair Running Performance?)...
69 minutes | Aug 4, 2022
Great North Run Nutrition Milestones: Fine Tune Before Race Day
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 shot at being fit and healthy in the lead up to the race and adapting your fueling for distance · Rest and Recovery Rituals – how magnesium baths, oils, lotions can support your overall magnesium status easing tight muscles and cramps · Injury Healing and Recovery Tips – we’ll be giving an overview on how to prevent muscle cramps · Mind Set MOJO – What is your race plan? We’ll be covering travel preparations and the starter area of the Great North Run · We’ll end with some GNR Fun and Factoids SHOW NOTES (02:57) RUN TRAINING MILESTONES: reaching 18k long runs in training, planning in 10k races, and experiencing different weather conditions and scheduling a practice run around the same time as race day. (11:16) NUTRITION MILESTONES: Nutrition to give yourself the best shot at being fit and healthy in the lead up to the race. Minimise alcohol, junk and processed food and manage stress. Focus on healthy fresh food, eat a rainbow of vegetables and fruit every week. Focus on food sources of Vitamin C, B Vitamins and Magnesium. VIT C foods include dark green leafy and cruciferous vegetables, citrus fruits, berries, bell peppers. Citrus Fruits: Orange, Grapefruit, Lemon, lime Berries: Black Currant, Strawberries Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress Red and green peppers, tomatoes Offal - liver B Vitamins are found in wholegrains, legumes, nuts, seeds, meat, poultry, eggs and in some dairy, green vegetables and in bananas, avocado and citrus fruits Whole grains (brown rice, barley, millet) Legumes (beans, lentils) Seeds and nuts (sunflower seeds, almonds) Dark, leafy vegetables (broccoli, spinach, kale) Meat (red meat, poultry, fish) Eggs and dairy products (milk, cheese) Foods rich in MAGNESIUM are: · GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds. · SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands. · WHOLEGRAINS e.g. oats and buckwheat are also good sources. · DARK CHOCOLATE is a rich source of Magnesium ,with 28g (1oz) containing 64mg of Mg…approx. 16% of the RDI. Just remember to ensure you choose dark chocolate containing at least 70% cacao. We also talk about getting good quality sleep and how to support yourself nutritionally if you get a cold. (23:20) Adapting your plate balance and carbohydrate intake for long endurance runs. (27:46) REST AND RECOVERY RITUALS: we chat about using magnesium baths, oils and lotions and how using magnesium transdermally can be supportive to rest and recovery. (32:52) INJURY HEALING AND RECOVERY TIPS: we stay on the theme of muscle cramps – why do they occur, what we can do to alleviate them, and how to deal with them during a training run or race. (41:31) MINDSET MOJO: Thinking ahead to your race plan and practical preparations for race day. (56:92) GREAT NORTH RUN FUN AND FACTOIDS – some trivia and your finishers goodie bag. (58:41) KEY TAKE AWAYS...
62 minutes | Jul 28, 2022
London Marathon Milestones: Overcoming Mental and Physical Hurdles
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 hiccups to support training and race day success. SHOW NOTES: (03:42) Outlining HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs. PRE – RUN: Eat a substantial meal/snack at least ONE hour before running Oats is an easy food to introduce before a run – as a porridge or overnight oats You could have eggs on toast if digestion isn’t a problem Be mindful of how you feel as you start running (13:50) Considering HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs. DURING A RUN: Eat a quick release carbohydrate snack every 45-60 minutes Aim to ingest between 30g and 60g carbohydrates every hour Foods to consider include; Menjool dates, Ella’s Kitchen fruit puree pouches, raisins, flapjacks (23:45) Discussing HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs. POST – RUN: Eat a quick release carbohydrate snack within 30mins of finishing the run Foods to consider include: banana, honey, mango papaya (fresh or dried) Introduce slow release carbohydrate foods alongside some protein approx.1-2 hours after the run (26:41) Delving into some physiological hurdles a marathon runner may experience and outlining some strategies to overcome them, including our FIVE STEP approach to recovery: REDUCE – training load REMOVE – training for a period of time SUPPORT – including nutrition, sleep and rehab (physio, massge etc) RETURN – to training but at a lower level INCREASE – training load steadily (38:24) Exploring some mentall hurdles a marathon runner may experience and outlining some strategies to overcome them: Turn a negative throught into a positive one Find a mantra that works for you Always use positive words Mental association versus mental dissociation Use a reward strategy (58:30) KEY TAKEAWAYS As you progress with your training miles remember the AMOUNT of food you eat and the TIMING of food intake becomes VERY important…..especially your carbohydrate intake Eating pre, during and post your long run are EQUALLY important for running performance, recovery from training and minimizing the risk of injury. As the miles creep up so does the potential for physical and/or psychological hurdles to overcome. Physical hurdles may include: illness, injury or fatigue. Mental hurdles may include: lack of confidence in ability, boredom when running, negative mental chatter BUT, these hurdles can be managed. If physical hurdles are an issue then consider following our 5 STEPS to recovery: REDUCE – REMOVE – SUPPORT – RETURN – INCREASE If mental hurdles are plaguing your long runs then consider using positive thinking strategies or find a mantra that will support you. Or maybe you could think about mental association or disassociation techniques to see you through to the end. Finally, just remember how far you have come and RUN IN THE MOMENT… RELATED TOPICS: https://she-runs-eats-performs.captivate.fm/episode/your-marathon-run-refuel-recover (Your Marathon: Run Fuel Recover) https://she-runs-eats-performs.captivate.fm/episode/fuelling-marathon-running (Fuelling Marathon Running) https://she-runs-eats-performs.captivate.fm/episode/is-caffeine-good-for-running (is Caffeine Good for Running?) https://player.captivate.fm/collection/25dafaed-1525-4d7c-ac79-34e92021881c (Listen to ALL the Marathon Milestone Series) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a...
23 minutes | Jul 21, 2022
HWHR Healthy Food and Lifestyle Habits
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. (01:48) Aileen introduces this topic with a POEM by Portia Nelson … it’s a poem Aileen often share with clients when they are approaching making healthy food and lifestyle changes. The title of the poem is “There’s a hole in my sidewalk but Aileen calls it “Sometimes it takes a while to GET IT”. The we talk about how long it typically takes to develop a good habit. (06:37) What is a habit? (07:42) How we approach identifying what habits would support us on being a Healthy Woman Healthy Runner. We also talk about the FIVE habit forming stages. (16:50) Our suggested action after this episode. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/hwhr-lifestyle-essentials (Lifestyle Essentials) https://she-runs-eats-performs.captivate.fm/episode/restorative-rituals-for-runners (Restorative Rituals) https://she-runs-eats-performs.captivate.fm/episode/hwhr-nutritional-non-negotiables (Nutritional Non Negotiables) https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) Disclaimer: 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. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health. if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners Online Programme ) for short videos, recipes, downloads and LIVE training and Q&A. As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at https://firstname.lastname@example.org (email@example.com ) Happy Running! Aileen and Karen https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/www.runnershealthhub.com%C2%A0 (www.runnershealthhub.com ) This podcast uses the following third-party services for analysis: Chartable - https://chartable.com/privacy
60 minutes | Jul 14, 2022
Running Performance: Do I Need Creatine?
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 exactly Creatine is and how it works 2. Look at the benefits and potential drawbacks from taking Creatine Supplements. Is food enough? 3. Focus on key considerations when choosing a Creatine Supplement SHOW NOTES (04:29) Outlining the definition of Creatine and its key role in the body, which is maintaining energy availability (11:11) Moving on to highlight the therapeutic benefits of this supplement in the ageing population but also in people suffering from certain medical conditions including: Parkinson’s Disease and Ischaemic Heart Disease. (14:39) Highlighting the potential benefits of Creatine supplementation for a runner including: enhanced performance, improved post-exercise recovery, and greater training adaptations (20:18) Focusing on the potential drawbacks of Creatine supplementation for a runner including: water retention, weight gain, and a historic concern about kidney dysfunction (26:58) Indicating the Creatine requirements from food (i.e.1-2g per day) and the creatine content of certain meats and seafood. For example: herring contains 1.5g of creatine per 100g serving and chicken contains 0.8g of creatine per 100g serving. (30:11) FEMALE FACTORS Both men and women have shown to benefit from Creatine supplementation, however it is thought that women may not see as much gain in muscle strength or mass during training from supplementation It is thought females may have higher intramuscular creatine concentrations due to the fact that they have lower muscle mass besides men Endogenous Creatine synthesis and transport is hormonally driven therefore its bioavailability differs at different female life-stages. This is because Creatine Kinase (the enzyme required for Creatine synthesis) is influenced by oestrogen and progesterone. CK levels are increased DURING menstruation but decrease during the menstrual cycle, pregnancy, menopause etc. As a result, Creatine supplementation may be particularly important for women during menses, pregnancy, post-partum (after birth) peri/post menopause. Creatine supplementation is thought to have positive effects on muscle quality and bone health in post menopause females when COMBINED with resistance exercise (36:22) Delving into Creatine supplements and what to consider before embarking on a protocol with a specific focus on which form of supplement to choose and where the creatine has been produced (Germany or China). Some recommended brands include: Motion Nutrition, Bonusan and Thorne Research (42:59) Finally, focusing on dosage and outlining how much Creatine is required per day for someone on a supplement protocol before mentioning ways in which creatine bioavailability may be enhanced. For example; an appropriate stomach acid pH and ingestion alongside carbohydrate and protein rich foods. (53:26) KEY TAKEAWAYS Creatine is synthesised endogenously from the amino acids: Arginine, Glycine and Methionine. But can also be obtained from the diet in meat and fish The key role of Creatine in the body is to maintain energy availability, hence why it is seen as an effective ergogenic aid for athletes Many runners may be able to maintain Creatine levels via the diet, however for some, supplementation may be required e.g. vegetarian/vegan, older runners, high training load If thinking about supplementing with Creatine we recommend you work with a qualified and registered NT When choosing a Creatine supplement remember to consider: the form, the brand, bioavailability, and dosage Discontinue any...
66 minutes | Jul 7, 2022
Great North Run Nutrition Milestones: Practice During & Post Run Fuelling
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 · Nutrition Milestones – we’ll talk about how to start practicing during and post fuelling for training runs (and we’ll have a reminder about hydration and electrolytes) · Rest and Recovery Rituals – we are going to talk about sleep? · Injury Healing and Recovery Tips – today our focus is on soft tissue injuries · Mind Set MOJO – building mental resilience to help you cope with the tough spots during training and the race · We’ll round up with some GNR fun and factoids SHOW NOTES (03:16) RUN TRAINING MILESTONES: Some suggestions on where you should be on your run training plan and the benefits of adding in some 10k races to your calendar plus the challenges you may face at this point in your training. (12:34) NUTRITION MILESTONES: Why we need to fuel during an endurance run, some foods to consider and how often to eat during an endurance run. (18:27) The importance and benefits of practicing eating/fuelling during training runs plus some practice tips. (22:39) Why we suggest real foods for during run fuelling rather than gels? (25:31) Our top 2 Post Run Fuelling tips. (28:18) Hydration and Electrolytes (31:56) REST AND RECOVERY RITUALS: the performance triangle and how good quality sleep is as vital training and nutrition to optimal running performance. (38:42) INJURY HEALING AND RECOVERY TIPS: Nutritional support for soft tissue injuries and the 3 phases of healing involved. (46:22) MNDEST MOJO: How to support your mindset when things don’t go to plan like when an injury or any life event gets in the way of your training and ultimately your running goal …. (53:58) GREAT NORTH RUN FUN AND FACTOIDS: recollections of famous athletes and celebrities who are in the Great North Run Hall of Fame. (58:06) KEY TAKE AWAYS 1. RUN TRAINING - we are 9 weeks away from race day, your run distances and durations should be increasing week on week and by the time we get together in 4 weeks ideally you’ll be running an 18k long run once a week. 2. NUTRITION MILESTONES – now is the time to start practicing eating during and post run training. · Eat Quick Release Carbohydrates during run training session, build up gradually to between 30 and 60g of CHO per hour. · Post Run have a Quick Release CHO food within 30 minutes of completing your run · Have a snack or meal combination of complex carbohydrates and protein within 2 hours of the end of your run training at the ratio of 4:1 CHO:PRO 3. Remember to adapt/adjust your hydration intake in relationship to the weather and your sweat rate. 4. Sleep is a vital part of rest and recovery. Sleep deprivation may affect running performance. Remember to give equal priority to all 3 aspects of the Performance triangle – that is Training – Nutrition – Rest (including sleep). 5. If you experience any type of Soft Tissue Injury – please consult with your physio or sports therapist and remember you may support healing and recovery with specific nutrients used therapeutically. We hope that’s been a helpful episode today, next time we’ll be talking about Fine tuning your Nutrition and Lifestyle in the lead up to RACE DAY. That’ll be Episode 107 on 4th August– 5 weeks...
62 minutes | Jun 30, 2022
London Marathon Milestones: Is RUNGER Affecting You?
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 through your training plan and your mileage begins to increase significantly. You will now be approx. 4 weeks into your training….so only 12-13 weeks until race day!! So, hopefully the Everyday Healthy Nutrition Principles we discussed last time are now embedded and habitual BUT….maybe not!! So, we will: Consider what may have got in the way of healthy eating becoming CONSISTANT and give some TIPS on how to get back on track. We will then move on to Discuss the concept of RUNGER Introduce the concept of eating before, during and after your long run to help prevent RUNGER becoming an issue SHOW NOTES: (03:29) Highlighting factors that may have led to some runners struggling to implement a Foundational Everyday Healthy Diet. Factors including: · Lack of time to shop · Inability to reduce/remove “treat” foods · Pressure from Family and friends to eat what they are eating · Emotional eating (07:06) Focussing on ideas of how to “get on track” including: · Setting personal boundaries · 80:20 approach to everyday nutrition · Meal prep · “On the go” foods (18:19) Introducing the concept of RUNGER including the definition: “….the combination of long distance running and hunger colliding leading to an OVERWHELMING need for food NOW!!” (24:43) Discussing “intuitive eating and the use of the “Hunger Scale’ as a tool to help individuals distinguish between true physical hunger and psychological/emotional hunger. (31:15) Outlining 5 key points to consider for fuelling long runs: Adequate food for fuelling BEFORE the run Appropriate fuelling DURING the run Eating IMMEDIATELY AFTER the run Fluid intake and hydration Eating for your shorter runs Then moving on to discuss Point 1: Adequate food for fuelling BEFORE the run (36:31) Introducing Point 2: Appropriate fuelling DURING the run (39:46) Focussing on Point 3: Eating IMMEDIATELY AFTER the run (49:28) Highlighting the importance of Point 4: Fluid intake and hydration (52:17) A short message about Point 5: Eating for your shorter runs (56:12) KEY TAKEAWAYS: If you have been unable to commit to an everyday healthy food plan CONSISTENTLY – now is the time to get on track – before your run training takes a large leap forward and you are running much longer distances An inability to engage with dietary changes could be emotionally/psychologically driven. Are you making food choices to please others rather than rather than thinking about YOU and your needs? Remember RUNGER is a “thing” and could be detrimental to your running performance. So, eat appropriately; not too much, not too little…but sufficient amounts to fuel your running Now is the time to practice your food strategy for training. Aim to establish what works and doesn’t work for you Don’t forget about hydration – become mindful of your daily fluid intake and chec k the colour of your urine regularly Finally, it really is about PRACTICE, PRACTICE, PRACTICE at this point before you move on to fine tuning your nutrition and hydration for your forthcoming London Marathon RELATED TOPICS: https://she-runs-eats-performs.captivate.fm/episode/smart-food-prep-for-runners...
44 minutes | Jun 23, 2022
FOOD FOR Snacks for Runners
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 body composition goals as well as pre, during and post run fueling. We talk about the pitfalls of grazing and a reminder of the importance of adding in the energy value (calories) into your overall energy requirement calculations. (09:04) The Ideal Macronutrient Composition of snacks pre, during and post running. (11:31) The importance and timing of quick release carbohydrate foods pre and during training. (13:52) Karen’s personal choices of quick release carbohydrate snacks (15:18) Post Recovery Snacks – what to eat within 30 minutes and what to eat 1-2 hours after your run. (24:55) Our favourite snack suggestions for you to try. (27:39) What ingredients Karen includes in her homemade bars and how she makes them so they don’t crumble or break up when running! (32:28) Quick Release Snack Ideas for the 30-minute window at the end of a run and Aileen’s post run recovery juice of watermelon, coconut water and honey. Plus, some easy snack meal ideas. (39:47) Key Take Aways 1. Use snacks strategically for pre, during, post run fueling and recovery. 2. Quick Release CHO snacks can support you to optimise glucose uptake and glycogen storage which will help keep your energy levels consistent during a long run and optimize recovery post run. 3. Be aware of the additional Energy Intake from snacks in your overall Energy Intake Vs Energy Expenditure calculations but don’t sacrifice these running snacks if your goal is weight loss – just be mindful and strategic in their use. 4. POST RUN – have a QR CHO snack within 30 minutes and a larger snack or meal within 1-2 hours of a long run in the ratio of 4:1 CHO:Protein 5. Finally remember to download our free guide TOP RUNNING SNACKS and Nutrient Timing. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/food-for-pre-training (FOOD FOR ... PRE TRAINING) https://she-runs-eats-performs.captivate.fm/episode/food-for-during-training (FOOD FOR ... DURING TRAINING) https://she-runs-eats-performs.captivate.fm/episode/food-for-post-training (FOOD FOR ... POST TRAINING) Disclaimer: 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. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health. if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners Online Programme ) for short videos, recipes, downloads and LIVE training and Q&A. As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at...
64 minutes | Jun 16, 2022
Great North Run Nutrition Milestones - Be 10k ready
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 help you to stay on track · Nutrition Milestones – what should you eat pre and post – easy training · Rest and Recovery Rituals – pre and post stretching and using a foam roller · Injury Healing and Recovery Tips – today’s focus is on DOMS – delayed inset muscle soreness · Mind Set MOJO – the importance of consistency in your training and nutrition plan · Some GNR Fun and Factoids to finish off our chat SHOW NOTES (02:45) RUN TRAINING MILESTONES: How is your training progressing and suggestions on what to do if you're struggling to put your plan into action. (17:23) NUTRITION MILESTONES: talking about how and when to used FASTED STATE RUNNING and the best way to fuel pre “easy” runs. Plus, snack ideas for pre training runs. (31:22) REST AND RECOVERY RITUALS: the importance of pre and post run stretching and tips on using a foam roller. Have a look at some videos of dynamic strectches from marathon handbook. https://marathonhandbook.com/15-dynamic-stretches-for-runners/ (https://marathonhandbook.com/15-dynamic-stretches-for-runners/) (40:25) INJURY HEALING AND RECOVERY TIPS: Our favourite sock brands and why we may develop DOMS (delayed onset muscle soreness) and what we may do to relieve the symptoms and nutrition tips to help prevent the development of DOMS. One of our tips is to have magnesium salt baths and use magnesium oil to relax muscles – https://betteryou.com/?aff=409 (here is a link to our favourite brand.) (48:22) MINDSET MOJO: being consistent with your training and nutrition will set you up for success. Plan, Prepare and Do is our mantra. (50:16) GNR FUN AND FACTOIDS (57:56) Key Take Aways 1. Be consistent with your nutrition, running and recovery plan. 2. If you are an early morning runner – try out FASTED STATE running for easy runs under 90 minutes. 3. For all runs over 90 minutes ensure you eat your pre-run meal or snack 2 hours before you run. If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run. 4. Add some dynamic stretching before you go out on a run and some static stretches post run. 5. Consider using a foam roller for self-myofascial release. 6. If you’re experiencing DOMS – consider a rest day, light activity, light massage, magnesium baths and oils and eat more protein and essential omega 3 oils. We hope that’s been a helpful episode today, next time we’ll be talking about Making a mini plan to practice pre, during and post fueling – FOOD/HYDRATION/ELECTROLYTES. That’ll be episode 104 on 7 July – 9 weeks until race day! Until then enjoy your running! Related Topics: https://she-runs-eats-performs.captivate.fm/episode/nutrition-to-solve-doms (Nutrition to solve DOMS) https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (Nutrition Basics for ALL Runners) https://she-runs-eats-performs.captivate.fm/episode/nutrition-periodisation-for-runners (Nutrition Periodisation For Runners) Disclaimer: 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. Aileen...
49 minutes | Jun 9, 2022
Marathon Running...Hitting the Wall
Marathon Running....Hitting the Wall “Hitting the Wall” (or “bonking” as it is often referred) 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 hopefully prevent it occurring on YOUR marathon events we: Outline what “Hitting the Wall” is and why it may occur Discuss the impact on a runner of “Hitting the Wall” Focus on training and nutrition to help avoid experiencing “Hitting the Wall” SHOW NOTES (04:43) Defining what Hitting the Wall is and establishing the relationship between glycogen status, fatigue and the onset of this phenomenon. (09:39) Considering some of the Risk Factors to Hitting the Wall occurring during a marathon event including: Poor glycogen stores Poor pacing Age Gender Being a novice/first time marathon runner (15:06) FEMALE FACTORS: Females being less likely to HTW than males Females being better at pacing the marathon than males (therefore less likely to HTW) as I mentioned earlier, but also: Some research has suggested that females are physiologically better suited to distance running than males e.g. have a greater utilisation of stored glycogen and are able to run aerobically at a higher percentage of maximum O2 uptake than their male counterparts Some research has noted that females take marathon distance more seriously therefore train appropriately whereas males tend to be more “bullish” and have an abundance of “bravado” in their approach to a marathon…even in the face of limited training If a female HTW, it tends to be with less intensity than in males If a female HTW, she is more likely to recover than a male (18:05) Outlining the signs and symptoms of Hitting the Wall including: An abrupt slowing of pace An overwhelming feeling of fatigue Poor concentration An overwhelming desire to walk And discussing potential recovery strategies from Hitting the Wall (27:18) Thinking about approaches to training to help minimise the risk of Hitting the Wall occurring during a marathon (32:32) Focussing on nutrition strategies pre and during the marathon to help prevent Hitting the Wall (44:53) KEY TAKEAWAYS: Hitting the Wall is a familiar experience for many runners during a marathon event and is characterized by a sudden and dramatic slowing of pace around the 20 mile (30Km) mark Runners tend to hit the wall due to a combination of factors including: inadequate fuelling and poor pacing decisions Research suggests that Hitting the Wall has both a physiological and a psychological element to it So, a marathon runner needs to be both physically and emotionally prepared ahead of race day Carbohydrate intake pre and during the race is fundamental in limiting the chances of a marathon runner Hitting the Wall BUT….if all else fails and you do HTW, remember as physically and psychologically challenging as it may be…it is only temporary!! Having this knowledge alone may be enough to get you through it and to the finish line!! RELATED TOPICS https://she-runs-eats-performs.captivate.fm/episode/fuelling-marathon-running (Fuelling Marathon Running) https://she-runs-eats-performs.captivate.fm/episode/your-marathon-run-refuel-recover (Your Marathon: Run Refuel Recover) https://she-runs-eats-performs.captivate.fm/episode/nutrition-for-half-marathon-plus (Nutrition for Half Marathon Plus) Disclaimer: 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. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for
59 minutes | Jun 2, 2022
London Marathon Milestones: In the Beginning....
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 10th….we are going to journey through your training with you giving you advice at various stages regarding food and nutrition intake so you are “fit and fuelled” appropriately on race day!! Today is the first of our marathon milestone episodes….so…the beginning of the journey…. We will: Give an overview of typical running distances at this stage and in the coming few weeks Give some background to why eating for training is important…even at this early stage Give some tips on how to put the theory into practice SHOW NOTES (02:30) Outlining the various types of Marathon Training Plans available online and discussing how to decide which one may be the best one for YOUR marathon training. (10:47) Considering how a novice runner’s training plan may look as they begin their 16 weeks of run training for the London Marathon whilst highlighting the importance of strength training, stretching and yoga/Pilates. (18:46) Focussing on the importance of food and nutrition for running performance before delving deeper into the area of “everyday healthy eating” as the foundation on which to build more targeted nutrition for running a marathon. The 3 areas discussed are: Food quality Plate balance Timing of meals and snacks (22:26) Delving into Food Quality (27:34) Moving on to discuss Plate Balance (32:26) Explaining Timing of Meals and Snacks and its link to blood sugar balance (BSB) (39:26) Some TIPS on how to put the nutritional principles into action to support marathon training including: Foods to eat to achieve plate balance Easy and practical solutions to help “make change happen” Pre-planning meals and run training to support performance Finishing with an Action Point to help get you started (53:36) KEY TAKEAWAYS There are many different marathon training plans available online, so be discerning and choose one that best suits your running abilities and time available to train Don’t forget to introduce other activities that may also support your running performance including: Pilates, strength training and stretching Remember that your nutrition for training is as important as the training plan itself A foundational everyday healthy eating plan is the bedrock on which to build nutrition specific for running performance There is no need to increase your overall energy intake at this point in your training, just ensure the food choices you make are healthy and ones that will support your overall health and run training BUT…there may be occasions when you require a snack between meals. Remember to make healthy snack choices RELATED TOPICS https://she-runs-eats-performs.captivate.fm/episode/fuelling-marathon-running (Fuelling Marathon Running) https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (Nutrition Basics for all Runners) https://she-runs-eats-performs.captivate.fm/episode/the-why-of-sports-nutrition (The Why of Sports Nutrition) https://player.captivate.fm/collection/25dafaed-1525-4d7c-ac79-34e92021881c (Listen to ALL the London Marathon Milestone Series) Disclaimer: 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. Aileen Smith and Karen Campbell host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running...
35 minutes | May 26, 2022
HWHR Micros For Midlife
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. The potential health concerns you may have in midlife which may be affected by mineral deficiency 4. A spotlight on iron deficiency and what you can do about it https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (01:29) An overview of Vitamins and Minerals. (03:40) Water-soluble Vitamins – what are they, how do we absorb them and main food sources. (06:59) Fat-soluble Vitamins - what are they, how do we absorb them and main food sources. (09:17) An overview of macro minerals and trace minerals and the importance of consuming enough but not too much. (15:01) Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies. · IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath. · BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density. · STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production. · THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production. (18:21) A spotlight on iron deficiency and what you can do about it. (23:25) Nutritional Guidelines on Iron Requirements (26:16) Nutrition Tips of optimising dietary iron intake and promoting bioavailability. 1 Key Action to do after today’s episode We suggest you get your iron status tested either by your GP of if you’d like a suggestion for an at home test kit drop us an email at firstname.lastname@example.org and we’ll let you have our suggestion. Related Topics: https://she-runs-eats-performs.captivate.fm/episode/iron-woman-the-mineral-not-the-event (Iron Woman) https://she-runs-eats-performs.captivate.fm/episode/hwhr-hormone-health-in-midlife (Hormone Health in Mid-Life) https://she-runs-eats-performs.captivate.fm/episode/perimenopause-and-performance (Perimenopause and Performance) Disclaimer: 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. Aileen Smith and Karen
60 minutes | May 19, 2022
Great North Run: Nutrition Foundations
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 strategically timed nutrition tips and advice at every stage of your training plan. It’ll help runners to … be “GNR Ready” over the next 16 weeks – and that time frame will pass quickly. We want you to be fit and fuelled for race day. You’ll want to be in peak condition so you can prepare well, enjoy the race and the recovery phase too! Today we are covering: · Planning Your Training · Checking on Nutrition Foundations · The importance of a Rest Day · Dealing with niggly pains · Tuning into your BIG WHY for motivation SHOW NOTES (02:55) Who this series is for and why it is important and how it might help any Great North Runners (or any half marathon runners) and what we'll cover over the series. (06:40) RUN TRAINING MILESTONES: planning your training over next 16 weeks. https://runkeeper.com/cms/blog/app/ (Check out what ASICS say about half marathon training https://runkeeper.com/cms/blog/app/) https://s3.eu-west-2.amazonaws.com/dc-newcastle-gateshead/assets/images/misc/GNR_Course_20192.pdf (Look at the GNR route) (17:02) NUTRITION MILESTONES: checking in on your nutrition foundations and every day hydration. If you need extra help register for our EASY NUTRITION FOR HEALTHY RUNNERS PROGRAMME (use COUPON CODE RACE to get programme for £97, includes a 30 minute diary review plus weekly zoom coaching circle every Thursday so you may ask questions. Find out more here https://runnershealthhub.com/easy-nutrition-for-healthy-runners/ (https://runnershealthhub.com/easy-nutrition-for-healthy-runners/) (27:43) REST AND RECOVERY RITUALS: the importance of a rest day and active recovery. (34:14) INJURY HEALING AND RECOVERY TIPS: being aware of niggly aches, pains and muscle tightness and the first steps to addressing them. (40:29) MINDSET MOJO: Your Big WHY! (46:27) GREAT NORTH RUN FUN AND FACTOIDS (52:55) Key Take Aways from this episode 1. Get your training plan mapped out to include one long run every week building your mileage and duration of time so you’re fully prepared. Add in another 2 or 3 shorter runs each week alongside some active recovery days and 1 full rest day each week. 2. Focus on our tips for optimising your everyday healthy nutrition foundations including · Eating regularly · Eating Protein at every meal · Having a balanced plate at every meal – we suggest ¼ plate protein, ¼ plate complex carbohydrates · Including Healthy nutrient dense snack which combines protein and carbohydrate if required · Minimise junk and processed foods · Practice drinking whilst running 3. Don’t ignore aches and pains and muscle tightness – consult with your physio or sports massage therapist and check out if your running shoes are fit for purpose. 4. Get your mindset mojo fired up by tuning into your BIG WHY! Our next episode in this series is Episode 101 will be published on 16th June (12 weeks until GNR) and we’ll be talking about: · Planning what you should eat in relationship to the time of day you are running and beginning to practice pre and post fuelling...
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