Runners Nutritional First Aid - She Runs Eats Performs

Episode 122

Published on:

1st Dec 2022

Runners Nutritional First Aid - Wound Healing

Having a trip or fall is a runner’s nightmare! “How will this affect my training?” How can I get back to training quickly? Did you know nutrition could be your secret weapon? You can heal from inside out and make a speedy recovery with our Nutritional First Aid tips. You may pay the price later on for failing to pay attention to seemingly minor injuries. 

This episode is for you if you’ve ever had (or worried about having) a trip or fall on a run and had to nurse a wound for longer than you’d wish. We want you to get back to full running strength as soon as possible!



Aileen and Karen share their “gory” running accident stories.


With any injury early treatment is likely to save you time and pain in the longer-term. Getting help early and having a focused strategy for recovery will help towards enabling an early return to training. We focus on:

1.    Immediate action

2.    Nutrition to support wound healing

3.    Awareness around avoiding running accidents


The first steps to take following a running accident. How to check the extent of your injury. Tips on cleaning and dressing wounds and how you may support yourself nutritionally in the first week following an injury.


The four phases on wound healing and how to support inflammation.


The basics of nutrition for wound healing and is food-based nutrition enough or should we consider supplements?


What to include in your nutritional fist aid kit.


Can the R.I.C.E (Rest, Ice, Compression and Elevation) approach help with wounds? 


A little more on the phases of wound healing.


The aim of a nutritional approach to healing a wound is to support management of inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.


Key Nutrients to consider include:

Protein-rich foods such as meat, fish, eggs, cheese, lentils, beans and pulses will provide amino acids to promote the repair of cells, tissue and skin.

Vitamin C helps the body make collagen and is essential to wound healing because it helps the body form new tissue

Omega 3 fats and turmeric help manage pain, limit excessive inflammation and help to speed up recovery


The use of topical creams and ointments later on in the healing process i.e. when the wound is dry my help to promote healing. Suggestions are arnica cream, zinc ointment and aloe vera lotion or gel.


Minimising the risks of running accidents – our tips. 


Footwear – considering how your running shoes may contribute to the risk of accidents and wearing the correct show for the terrain and the weather.


Our suggested ACTION after today’s episode is to stock up on the key nutrients for your nutritional first aid kit - consider protein powders, turmeric, omega 3s, vitamin C, collagen and some of the topical creams and ointments like arnica, zinc, aloe vera. If you need help choosing products please email us at


Key Takeaways

1.    If you have an accident when out running, please assess the extent of your injury before continuing on your run please check for:

a.   Swelling

b.   Pain

c.    Open wounds

d.   Is there a potential broken bone or stress fracture

e.    Is there a potential soft tissue injury

Get help if you need it – attending to any injury early will help you recover well and avoid niggling recurring issues.

2.    If your injury/wound is not serious, then the first step (when you’re home) is to clean and dress the wound.

3.    You may support the healing process focussing on managing inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

4.    You should be able to heal naturally and quickly however if your immune system is compromised for any reason additional nutritional support may be required.

5.    Our favourite healing nutrients are optimal protein, turmeric and omega 3 fats to manage inflammation and pain along with Vitamin C and collagen to promote tissue and skin growth.

6.    Nutrition may be your secret weapon to heal quickly and get back to your run training as quickly as possible.


Related Topics:

Nutrition For Running Injury

Nutrition For Soft Tissue Injury

Running with Painkillers


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 


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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.