EAT TO RUN for female runners

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader I recently stumbled on a runners’ chat where many admitted using Imodium to manage that dreaded “urgency to go” during races. Honestly, I was shocked! Over-the-counter meds like Imodium are great for short-term fixes but definitely not a long-term strategy - especially when your gut troubles can derail your race and recovery. In my latest post, I share...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader Sorry! I'm a day late, my post-holiday routine has taken a while to be back to normal! This week I'm focussing on PAIN management. Sore joints, aching muscles, niggling injuries - we’ve all been there. Are you reaching for paracetamol or ibuprofen just to get through a run? That quick fix might be doing more harm than good. In my latest EAT TO RUN post,...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader If you’ve ever been feeling unusually tired, picking up every cold going, or noticing a dip in your running performance, low iron might be to blame. In my latest article, I explore why endurance runners are particularly at risk of iron deficiency — and how simple changes to your diet can help protect your energy, immunity, and recovery. 👉 Plus, there's...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader You crushed your run. Then you tried to get out of bed the next morning… and your legs staged a protest. If DOMS (Delayed Onset Muscle Soreness) keeps hijacking your recovery, this one’s for you. Is DOMS interfering with your training consistency or enjoyment? Or are you just walking like a cowboy for fun now? In this week’s post, I’m sharing practical...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader Did you know your kitchen setup could be the secret to better running performance? 🏃♀️ Fuel your run from the kitchen shelf, With wholesome foods that boost your health. Batch, prep, and store with care, Keep good choices everywhere. Run strong and smooth, your energised self! In my latest post, I’m sharing simple tweaks to create a healthy kitchen that...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader If you’re running 5Ks as part of your training plan or are a regular park runner, you might be surprised to hear that what you eat after your run matters more than what you eat before. In my latest post, I share the FIVE R Principle of post-run fuelling to help you feel nourished, energised, and ready to run again (without the crash). 👉 Read it here...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader I'm back from 2 weeks walking in Scotland along the Great Glen Way and in the Cairngorms. Lots of hiking (160 miles) and my quads are screaming! This week, I've been having a little fun writing a rhyme to promote my book - you can sing-a-long to Twinkle Twinkle Little Star! Fuel Me, Fuel Me, Running Star,Help me run both near and far.Oats and berries,...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader We all hope it never happens… but sometimes a run ends with a trip, a slip, or a fall. Whether it’s a grazed knee or something more serious, what you do next can make all the difference to your recovery. In my latest article, I’m sharing a nutritional first aid approach for runners who’ve had a tumble. From essential wound care tips to the nutrients...

Be A Healthy Woman Healthy Runner The companion guide to the book EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women Dear Reader Smoothies are so much more than a fast meal in a glass—they’re a powerful addition to any runner’s nutrition plan. ✔️ Easy to digest (perfect pre- or post-run) ✔️ Packed with carbs, protein, fats, fibre and micronutrients ✔️ Great for energy, recovery, and even injury prevention In this new article, I share how to make smoothies strategic—not just...