She Runs Eats Performs Runners Health Hub

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 Performance​
​Healthy Woman Healthy Runner​
​Running with Underlying Health Conditions​
​Spotlight on Nutrients​
​Nutrition for Bone Health and Soft Tissue Injury​
​FOOD for Running​
​Getting Nutrition Foundations in Place​
​Focus on Everyday Food​
​Nutrition for Life Stage​
​Listeners Nutrition Clinic​
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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 eating
If 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....

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.

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 plan
Download Athletes Easy Training Plate Graphic
(07:22)
The 2 Nutrition and fuelling mistakes that beginner runners make:
·      Under Eating
·      Over Eating
Most 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. T
They 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...

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.

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 status
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 
(06:11)
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...