In A Runner's Kitchen - She Runs Eats Performs

Episode 27

Published on:

8th Oct 2020

In A Runner's Kitchen

In A Runner's Kitchen 

We always want to do the best we can for our health and our running but sometimes time to prepare and inspiration for producing easy but tasty and healthy meals and snacks eludes us. So, in this episode Aileen and Karen take you behind the scenes in their home kitchens. They share with you some aspects of their “kitchen set up” that ensures they are always prepared and able to rustle up a meal or snack that supports a healthy life and optimises their training and results. Hopefully you will be inspired too! 

Show Notes


In the kitchen and talking about creating a healthy food environment, which includes the quality and provenance of the food eaten and how and where to shop.  


Moving on to consider which foods to have in the fridge/freezer/larder and how to achieve 80% healthy food items in the kitchen.  


Karen shares a few tips on how she creates a healthy kitchen environment at home. 


Discussing why it is important to create a healthy kitchen and how it could support everyday health and running performance 


Aileen and Karen now share their “GO TO” foods for rustling up healthy meals and snacks to support their health and running performance. They share ideas for breakfast lunch/dinner and snacks.  


Karen shares some ideas for pre/during/post training snacks, thinking about easy preparation as well as nutrient content of the foods.  


Delving into healthy ‘fast-food’ styles of cooking such as stir frying, steaming, and slow cooking. Some great tips shared on how to create the perfect stir fry and one-pot meals whilst also recommending which oils to cook with.  


Key Takeaways: 

  • Consider the quality and provenance of the food you buy, how it’s stored and looked after, how it’s prepared and cooked and eaten 
  • Choose reputable suppliers who have already done the quality checks for you 
  • Change to 80% healthy foods in your kitchen and have them front and centre – easier to make good choices 
  • Do this so you are always prepared and able to rustle up meals and snacks to support a healthy life and optimise your run training 
  • Stock up on your GO TO Ingredients for breakfast, lunch, dinner and running snacks 
  • Try Healthy Cooking Styles to enhance the nutrition value of your meal and create more time to do the things you love 

Related Episodes:

Episode 16: Smart Food Prep for Runners

Episode 11: Nutrition Basics for All Runners


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 met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If 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 them at

Happy Running!

Aileen and Karen 

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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

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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.