Autumn Soups for Runners - She Runs Eats Performs

Episode 115

Published on:

6th Oct 2022

Autumn Soups for Runners

Autumn Soups for Runners

As the weather changes there are lots of lovely seasonal foods to add to your menu. It’s an ideal time to make warming soups, casseroles, and warm salads.

The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries. Our episode will focus on:

·      How adding SOUPS into your food plan may support you as a runner.

·      How to make an EASY SOUP– share all our practical tips.

·      Give some ideas for therapeutic soups using seasonal autumn vegetables to support health and running performance



How a healthy bowl of soup may combine a balance of macro and micronutrients for good health and for pre and post fuelling plus an overview of how this may be beneficial to a runner.


Practical TIPS on how to make a tasty homemade soup using simple ingredients. We talk about making a POTLUCK soup using leftovers and also how recipes may be helpful.


Making a soup using everyday kitchen equipment plus the timesaving equipment of a blender and food processor – not essential but great if you have them. 


Some freezer and storage tips for soups.


Our favourite prepared for you soups


Cauliflower, Kale and Cannellini Bean Soup

Cauliflower and Kale are very supportive of female hormone balance - because they contain glucosinolates which are converted to indole-3-carbinol, which has a potent hormone regulatory effect. The liver plays a key role in the production and clearing of hormones from the body - Indole-3-carbinol supports the liver detoxification processes through stimulating enzymes required to remove hormones (and other toxins) from the body.

This recipe also includes TURMERIC. Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers.

Cannellini Beans are a great source of protein (1 cup contains 15g protein) and they are high in fibre. Also, they contain a range of vitamins, minerals and isoflavones – supportive of balancing female hormones.


Beetroot Apple and Coconut Soup

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. Nitrate helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C. This would be a good soup to have 2 hours before a training run.


Mushroom and Chestnut Soup

Use prepared vacuum-packed chestnuts which are available all year round, Chestnuts are a rich source of carbohydrate, vitamin C, folate and have lots of trace vitamins and minerals too, and contain some protein 2.4g/100g. Mushrooms are one of the few food sources of vitamin D and they contain betaglucans which are great immunomodulators so important to protect against infections of any kind. 


Our FREE Top 10 Soups for Runners Guide. Find out how to download your copy.


Key Takeaways 

1.    Soups may be a good addition to a runner’s food plan so long as they are

  • Nutrient dense and made of natural ingredients
  • Have a balance of Macro and Micronutrients in line with plate balance concepts or your training strategy

2.    Making a Soup can be a time saver if prepared in advance and may be used as a meal replacement, addition to a meal or as a snack – remember to consider the energy (calorific value of a soup) within your overall energy requirements

3.    Be prepared – all you need is a pan and perhaps a blender and some everyday ingredients in your store cupboard and freezer. 

4.    Soups are great to take to work or travel with if you prepare in advance.

 5.    Experiment with recipes and create your own favourite GO TO SOUP recipes and taste test and adjust to get it right for you.

6.    SOUPS can be designed for pre and post fuelling, for meal replacements and to support recovery from injury and remember to download our Free TOP 10 Soup Recipes for Runners

Related Topics:

Food For Autumn Running

Beetroot For Running Performance

Endurance Running and Immune System


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 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 TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our 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

Happy Running!

Aileen and Karen 


This podcast uses the following third-party services for analysis:

Chartable -
Show artwork for She Runs Eats Performs

About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.