She Runs Eats Performs Runners Health Hub

Don't relegate your half marathon nutrition to race day! Practice fuelling early in training. If you pay attention to nutrition during training you'll be energised, recover well and also prevent injuries.
Today we are going to talk about the key nutritional milestones to support half marathon training.
Milestone 1 – up to 90 minutes easy runningMilestone 2 - Beyond 90 minutes – pre/during and post fuellingMilestone 3 – What to eat on a day when you have a long training run when you are getting up to half marathon distance
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES
 (04:58)
Milestone 1- up to 90 minutes easy running
The guidelines are simple … running distances up to 90 minutes in duration for most runners there is no need to add in sports nutrition by that I mean pre/during/post nutrition to support your running and recovery. However good foundational everyday nutrition for easy running is important.
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A reminder of the key things to consider for foundational nutrition 
(07:59)
A reminder of foundational hydration. 
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Running in a FASTED STATE. This means going out for your run following an overnight fast, so no food after your evening meal and before eating breakfast.
The benefit of running in a fasted state allows for higher levels of fat oxidation (so using fat as fuel) BUT this is only beneficial during exercise performed at low-to-moderate intensity … and should only be done 2-3 times a week. So, it’s for easy run days.
Also, overtime, exercising in the fasted state can help increase the relative intensity at which maximal fat oxidation occurs and as we know, efficient use of fat as fuel could help support optimal body composition, but could also help preserve glycogen stores, which is especially important in endurance running.
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Tips for planning food around running at different times of day.
Schedule your pre run meal, whether that is breakfast, lunch, or evening meal to be 2 hours before your run to allow plenty of time for digestion. If you are planning to eat your meal/snack 2 hours before your run your food should be a combination of protein and complex/slow-release carbohydrates. Some runners choose to split their meal around running so eating half before their run and half after their run.
Examples of protein/carbohydrate snacks are:
·      Protein smoothie – I like to mix a scoop of protein powder with almond milk and frozen mango
·      Whole meal toast with nut butter and banana slices OR an egg
·      Porridge or overnight oats with seeds and berries
·      Homemade flapjack with nuts and dried fruit
If you are eating less than 1hr before starting your run have a quick release carbohydrate (CHO) food to ensure speedy digestion/absorption.
Examples of quick release carbohydrate snacks are:
·      Fresh Fruit – Banana/Pineapple/Mango
·      Dried Fruit – 2 medjool dates (or 40g raisins will provide 30g CHO)
·      Bars and Gels – the brands we like are the most natural ones available on the market e.g. Honey Stinger, Veloforte, Huma, Tribe and we also like Ella Kitchen Fruit Pouches, they also do savoury ones too so you may wish to...

Do you have any race day rituals??
Race day can be a time of heightened anxiety with imposter syndrome emerging and psychosomatic symptoms developing, all of which can potentially lead to a negative mindset before you even reach the start line!!
So, today we are going to chat about how having Race Day Rituals in place may help minimise any angst and help maintain confidence as YOU step up to the start line. We will;
Discuss why Race Day Rituals are Valuable and what these rituals may include
Give hints and tips on putting rituals in place

How do you keep fit and healthy in the 3-4 weeks leading up to a race? Your number ONE priority must be to avoid a cold or infection of minor injury. Fine tuning your food and lifestyle will promote immune health and energy production to build nutritional resilience and enable you to bounce back quickly if you are unlucky and catch a cold or pick up an injury.
Often runners will think about their race day food plan which may include the week leading up to the race, which is great, however there are benefits to fine tuning food and lifestyle in the 3-4 weeks leading up to a race. 
Mostly it’s taking a “protective approach” if you’ve been training for an important race event then you’ll want to perform at your best on the day and the last thing you want is your preparations to be derailed by illness, infections, injuries or low energy. 
Today we are focusing on keeping you fit and healthy in the 3-4 weeks leading up to race day. We’re talking about:
1.    Building nutritional resilience to support our immune system and energy production cycle
2.    How optimising rest/sleep and minimising stress will support you
3.    What to add in and take out in the 3-4 weeks leading up to race day
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES
(03:15)
What is nutritional resilience and why is it important? Use the time when you’ll be “tapering your training” to focus on taking care of your health (through nutrition and lifestyle upgrades) will help you get to the start line in the best possible shape. 
(07:12)
A focus on supporting immune health and energy production.
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Nutritional foundations and how to enhance them in the 3-4 weeks leading up to a race, especially focusing on key vitamins and minerals i.e., Vitamin C, B Vitamins and Magnesium.
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Food Sources of Vitamin C include:
·      Citrus fruits: Orange, Grapefruit, Lemon, lime
Berries: Black Currant, StrawberriesTropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melonGreen leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercressRed and green peppers, tomatoesOffal - liver  
Food Sources of Vitamin B include:
Whole grains (brown rice, barley, millet)Legumes (beans, lentils)​Seeds and nuts (sunflower seeds, almonds)Dark, leafy vegetables (broccoli, spinach, kale)Meat (red meat, poultry, fish)Eggs and dairy products (milk, cheese) andFruits (citrus fruits, avocados, bananas)
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Aileen’s personal experience of severe B Vitamin deficiency and recovery.
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Food Sources of Magnesium include:
·      GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds.
·      You’ll also get Mg in SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands.
·      WHOLEGRAINS e.g. oats and buckwheat are also good sources.
·      And of course, DARK CHOCOLATE is a rich source of Mg too with 28g (1oz) containing 64mg of...

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com Amazing Jane ACTIVEWEAR … for women’s changing bodies
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 We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run.
 There’s a handy left leg pocket for your phone and a zip pocket on the waistband great for your keys or a card.
 They also have a small hidden ‘TrackHer’ pocket, for storing a GPS tracking device – this is a unique safety feature.
 All Amazing Jane designs, including tanks and tops, are cut to skim not cling, giving you confidence to look and feel great and focus on performance.
We have been trialling wearing their range for a few months and we can happily recommend them.
If you’d like to try Amazing Jane ACTIVEWEAR please use our LISTENERS special discount code RHH10 for 10% off ALL Purchases at www.amazingjane.com
Amazing Jane ship around the world – please check their website for details.
 Thanks again to Amazing Jane ACTIVEWEAR for being our show sponsor and sharing discount code RHH10 for 10% off ALL
Read our review
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com
​Also, when you're ready, here are FOUR ways that we can help you:
1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.
2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 
3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.
4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.
We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at a href="https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/hello@runnershealthhub.com" rel="noopener...

Micronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates
BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!!
So, if you are a runner who tends to neglect your micronutrient intake then listen in for some enlightening and useful information

Why would completing a Hormone Reset Food Plan help you with menopausal symptoms which may be affecting your running?
Today we are going to give you a snap-shot of …. of the Hormone Reset Module which is part of our Healthy Woman Healthy Runner Method
We are going to talk about:
1.    What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method
2.    An overview of the 4 phases of the Hormone Reset
3.    What are the mindset barriers to overcome when approaching the Hormone Reset
If you would like to find out more about our Healthy Woman Healthy runner Programme please book a FREE Discovery Call
Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.
You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.
Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE
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We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!
SHOW NOTES
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What is the Hormone Reset?
The Hormone Reset is module 3 in the Healthy Woman Healthy Runner programme the aim of the Hormone Reset is to help balance key female hormones and support management of hormonal symptoms including heavy or erratic periods, irregular temperature control/hot flushes, mind/mood symptoms, body composition changes and poor quality of sleep.
The 4 pillars of hormonal balance being blood sugar balance, optimal digestion and liver health and management of adrenal stress hormones. Everything we do in the programme is built around supporting these pillars of hormonal health.
(04:15)
Why is the 14-day Hormone Reset Food Plan an important part of the Healthy Woman Healthy Runner Method and Programme?
The midlife female runners we are supporting, are at various stages of the menopause transition – if peri menopausal, their female sex hormones are in a state of flux leading to disruptive symptoms like the ones we mentioned earlier OR if they are post-menopause their hormone production is flatlining which leads to similar symptoms except for periods which will have stopped. Those symptoms get in the way of running – our performance and our enjoyment as well as the rest of our daily lives being disrupted.
(05:30)
The food plan concept includes a simple approach … we ADD IN foods which will support your digestion and detoxification pathways and MINIMISE or eliminate foods and drinks which may be burdening your digestion and detoxification pathways.
We give you a Green List of Foods and Drinks to ADD to your food plan – you may already be having some of these foods and we also give you a RED list of foods and drinks to either minimise or eliminate temporarily for the 14 days of the food plan. This gives your body an opportunity to rest, repair and reset. Then we’ll advise you on what foods to reintroduce after the cleanse period.
(07:04)
The 4 phases of the Hormone Reset
We follow the food plan in 4 “phases” to help you and your body adjust to the nutritional changes and to help you get the full benefit of following our food plan.
Over 3 weeks, we’ll be guiding you through:
·      Phase 1 – Preparation Week – Get Ready – Mindset and...