Run Lean Run Fast - She Runs Eats Performs

Episode 12

Published on:

25th Jun 2020

Run Lean Run Fast

Run Lean Run Fast 

Body composition is important for a runner. High body fat and low lean muscle could result in slow, sluggish running, however low body fat may result in injury, illness and muscle breakdown. 

In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body composition”.

Show Notes


How genetics play a part in an individual’s body composition. 


We speak about energy in versus energy out, and does it need to be in a negative balance for weight loss to occur.  


Understanding the importance of food quality and nutrient density of foods we eat to encourage changes in eating patterns and food choices we make. 


Reviewing the female factors linked to optimal body composition eg. REDs, female focus on an ideal body weight and menopausal weight gain.


We review nutritional approaches to losing body fat and gaining lean muscle. 


Challenges people face when trying to achieve ideal body composition e.g. resistance weight loss, peri-menopause and menopause, yoyo dieting, low metabolic rate, imbalance of female hormones, over/undereating, toxic load. 


Benefits of ideal body composition for a runner e.g. speedy recovery, lighter and faster running and increased energy.


Moving on to the risks of suboptimal body composition e.g. sluggish running, muscle wasting and increased risk of injury/illness.


Key Takeaways:

  • Body composition is important for running performance
  • Be mindful of what you are striving for in body composition – is it realistic and healthy?
  • A combination of a nutrition plan and exercise (mix of resistance and cardiovascular) is important to achieve appropriate body composition
  • A general approach to macro nutrient composition would be healthy fat intake, optimal protein and strategic use of carbohydrates in line with training
  • Remember to assess the benefits and risks to balance your health with your running goals
  • Personalised plan to nutrition is always best

Related Episodes:

Sports Nutrition Foundations for Female Runners

Macronutrients to Help Runners go Faster and Longer


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

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.