We come together in this final episode to say THANK YOU and GOODBYE to all our dedicated listeners.

Before we say farewell we wanted to remind you that She Runs Eats Performs Podcast will be hosted for another 12 months. Although we are not planning any new content after mid-October, we hope you'll take the opportunity to dip into our back catalogue whenever you need help with a particular topic.

We also have a number of podcast playlists organised into "topic' areas:

​Nutrition For Running Performance​

​Healthy Woman Healthy Runner​

​Running with Underlying Health Conditions​

​Spotlight on Nutrients​

​Nutrition for Bone Health and Soft Tissue Injury​

​FOOD for Running​

​Getting Nutrition Foundations in Place​

​Focus on Everyday Food​

​Nutrition for Life Stage​

​Listeners Nutrition Clinic​

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Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered!

SHOW NOTES

(03:00)

Alison’s question is about TIME RESTRICTED EATING and fitting that in with her half marathon training.

Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice.

(04:14)

An overview of approaches to training around Time Restricted Eating that Alison can consider are:

· Plan her long run training to take place during her eating window

· OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.

(06:05)

Tips when practicing pre/during and post fueling and adapting to time restricted eating

If you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.

We talk about Intermittent Fasting in Epiosde 18

It’s important to remember:

• Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)
• Remember to build in post run recovery fueling
• ALWAYS choose healthy food (no processed/junk food)
• Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)
• Have a timed routine for your meals/snacks within “eating window”

Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach.

(10:37)

Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review

(13:33)

Janine’s question is about avoiding “hitting the wall” on a marathon race.

Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.

She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....

This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy.

In this episode we hear about how Karen has totally changed her training and eating routine to support healing.

We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.

SHOW NOTES

(03:02)

A quick reminder of the injuries that Karen has sustained:

1. A chronic hamstring tendonopathy
2. An acute injury of the big toe

(04:22)

An update on Karen’s progress overall before delving into the current treatment strategy she is on:

Overall Karen is feeling VERY positive about her situation and the way her toe and tendonopathy are healing. Her current frustration is the pain she experiences in the hamstring tendon when she sits or drives for any length of time, however she has not yet addressed this with her Physiotherapist

(09:09)

Hamstring Tendonopathy:

Karen experienced a setback recently when out on a run. This and her treatment are discussed

(21:38)

An outline of Karen’s current training plan and how it has changed since the previous episode

(28:10)

Discussing changes Karen has made to her approach to her food and nutrition routine plus a chat about a couple of the breakfast choices she has introduced to support injury healing

NOTE: If you would like to receive these recipes, please contact us on: hello@runnershealthhub.com and we can add you to our mailing list where you will receive these recipes but many more as we send one out each Tuesday.

(35:15)

A quick review of Karen’s current supplement plan

Karen states she has found a supplement routine that works for her and that she is being diligent and consistent in taking them!!

(41:17)

Looking at the emotional and psychological impact of Karen’s journey to recovery with an emphasis on reflection and self-awareness

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

My Journey To....Recovery From Injury

My Journey To...Recovery Foundations

Disclaimer:

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.