Finding Time for Food Planning for Runners Part 1 - She Runs Eats Performs

Episode 92

Published on:

7th Apr 2022

WORKSHOP Finding Time for Food Planning for Runners Part 1

DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan?


“Food planning” seems to be the stumbling block or barrier to having a successful runners nutrition plan”.

We know the feelings of frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING. (it's been a challenge for us too) ...

Having lots to do is REAL LIFE – we all are super busy and have lots of responsibilities BUT if we don’t find time to have a healthy food plan everything suffers – ENERGY, BODY COMPOSITION, IMMUNE HEALTH (really crucial at this time), HORMONE HEALTH (key for women), MENTAL HEALTH (we need a healthy food plan to promote our mood and mindset) so that’s why we really focus on helping women find space and time to make planning HAPPEN as easily as possible. JOIN us to learn our 5 Steps to easy food planning over 2 episodes.



The background to Food Planning for Runners and how to download our accompanying ebook.


STEP 1 Discover your FOODIE PLANNING PERSONALITY – a bit of fun to give you insights into how you approach your food planning or not! Alongside some tips to help you.




STEP 2 MAKE HEALTHY CHOICES. This step is all about coming up with a simple list of meal choices. The reason for a list is once you’ve done “the thinking” all you have to do is choose! Later , you can update your list anytime.


Reflect on your personality type and how you approach your food planning or not … you can ask yourself …

·      How much time do you currently set aside for food preparation and cooking?

·      Also, which foods do you currently eat that you would like to change to more healthy options?

·      Think about HOW you currently eat. Is it leaving you energised or exhausted?

·      HOW could you change your meal ideas to ensure that eating leaves you feeling satiated and healthy?


Where to get inspiration from when choosing meals.



Choose 2 days to put your menu plan into action and then choosing meal choices from your list. DON’T OVERTHINK IT just do it. Planning can be difficult for some people so, don’t overthink it – just do it – it’s a 2-minute job to choose the 2 days and then maybe 5 minutes to pick the meal choices from your list



Our Vision for the 5-STEPS is that once you’ve practiced them, you’ll be able to seamlessly and easily do the 5 STEPS. You’ll have cut out any resistance and procrastination around healthy food planning and have found time to plan, so that is no longer a reason or excuse for you not to have a runners nutrition plan.

Having a healthy food plan in place promotes

·      ENERGY


·      IMMUNE HEALTH (crucial post covid)

·      HORMONE HEALTH (key for women)

·      MENTAL HEATH (we need a healthy food plan to promote our mood and mindset)

 We want you to prioritise your runners food plan so that it is as important and easy as putting on your running shoes.

Finally, please download your ebook – click here SHOW NOTES and join us on episode 96 for part 2 and STEPS 4 and 5 - where we help you put everything into action!

DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan?

Related Topics:

Healthy Fast Food For Runners

In a Runners Kitchen

Nutrient Timing For Performance


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.