Cook Eat Run (Charlie Watson)

Episode 11 - Recovery Nutrition for Runners

This week on Cook Eat Run, Charlie chats with Lizzie Diamond, known on Instagram as @runnerof4. Lizzie shares her inspiring journey of balancing marathon training with raising four children, her reasons for running, and how she fuels for her races. Dive into her story and discover practical tips for managing a busy life while pursuing running goals.

Lizzie's Running Journey

Lizzie reveals how she started running in 2017 after having three children and preparing for her wedding. Learn about her transformation from a theatre enthusiast to a marathon runner with a personal best of 2:47. Lizzie's passion for running and her drive to push her limits are truly inspiring.

Balancing Training and Family

Discover how Lizzie juggles marathon training with family life, thanks to the support of her husband, Ben. She shares her tips for finding a balance, including early morning runs and flexible strength training. Lizzie also talks about the importance of having a supportive network and how her children understand and support her running journey.

Marathon Training Insights

Lizzie provides a glimpse into her marathon training routine, including her weekly mileage, interval sessions, and long runs. She discusses the emotional and mental challenges of marathon training and the importance of recovery. Learn how Lizzie stays motivated and overcomes the difficulties of balancing training with other responsibilities.

Nutrition and Recovery

Charlie and Lizzie discuss the importance of nutrition in marathon training. Lizzie shares her pre-run and post-run nutrition strategies, including her favourite snacks and recovery foods. Find out how she fuels her long runs with gels and electrolytes and the importance of practising with different nutrition products.

Top Tips for New Runners

Lizzie offers valuable advice for new runners, including the importance of pushing boundaries, joining a local running club, and setting goals by booking races. Her tips are designed to help runners stay motivated and accountable, especially during the challenging winter months.

Connect with Lizzie on Instagram at @runnerof4 to follow her journey and get inspired by her dedication and enthusiasm for running.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk 

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Charlie is back with more nutritional knowledge that could give you the edge in your next race! Are beetroots the secret ingredient to a runner's success? Find out in today’s episode of Cook Eat Run, where Charlie chats with ICU dietitian and marathon winner Tom Hollis and Beet It Sports drink Brand Manager Jonathan Cartwright, about the power of nitrates in enhancing running performance.

Tom Hollis aka: Plantrunner

Tom, fresh off his Milton Keynes marathon victory, shares his personal strategy for tackling two marathons in 15 days and the role nutrition played in his recovery and triumph. From carb loading to the specifics of race day fueling, Tom gives us the lowdown on how he optimises his intake for peak performance.

Delve into the science behind nitrates, and why they might be more beneficial for recreational runners than elites. Plus, get practical advice on how to incorporate beetroot shots into your routine, and learn why a clean mouth might not be your best friend when it comes to nitrates…

Discover the potential of nitrates not just for race day, but also as a training aid, and explore the emerging trend of including nitrates in mid-race fueling.

Jonathan Cartwright: Beet It Sports

And if you're curious about the brand behind the beetroot magic, stick around for Charlie's interview with Jonathan Cartwright from Beet It Sports. Uncover the origins of Beet It, its evolution alongside groundbreaking research, and why its products might just be the natural performance enhancer for you.

Explore the range of nitrate products, from the classic shots to innovative crystals perfect for travel, and learn how to integrate them into your training and recovery — all while enjoying a special discount code for Cook Eat Run listeners when you purchase Beet It from the XMiles website.

Connect with Tom for more insights on nutrition and running at tomhollishealth.com and follow his journey on Instagram @plantrunner_rd.

Check out Beet It Sports beetroot shots and other products at https://www.beet-it.com/ / @beetitsport  (also available at Xmiles.co.uk - remember to use discount code COOKEATRUN10 for 10% off site wide).

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

In this episode of Cook Eat Run, we delve into the world of sports nutrition with a focus on the innovative brand Styrkr. Join Charlie as she chats with founder Christian Sanderson and avid runner Jamie, known on Instagram as @jamies.running, about their experiences with Styrkr products and how they enhance their training and performance.

Jamie’s Running: Fueling Early Morning Runs

Jamie, an early morning runner and Styrkr enthusiast, shares his fuelling strategies for those pre-dawn runs. From using Styrkr's Mix 90 carb drinks with caffeine to incorporating their rice bars and gels, Jamie provides practical insights on how to optimise performance and avoid GI issues. He also discusses his training regimen, including his preparation for the Chicago Marathon.

Christian Sanderson: The Styrkr Story 

Christian shares the fascinating journey of Styrkr, from its inception in his own kitchen to becoming a go-to brand for endurance athletes. Learn about the key products that have made Styrkr a standout in the market, such as the Mix 90 carb drinks, Gel 30 Nitro, and the award-winning Bar 50 rice bars, which Christian originally created with his daughter.

Charlie also taste-tests some of Styrkr’s products, including the Bar 50 rice bars and the Styrkrthon protein bars - tune in to get her verdict!

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

In this episode of Cook Eat Run, we're stripping things back to the essentials with a comprehensive guide on how to fuel your runs effectively. Whether you're a marathon newbie or a seasoned pavement pounder, we've all faced the conundrum of what to munch on. No more Haribo and Lucozade Light - Charlie’s come a long way since then! She’s here to share the lessons learned from her own trial and error – so you can skip straight to the success part.

Charlie spills the beans on how she taste-tested every gel, chew, and carb drink under the sun, and shares the highlights (and lowlights) of her summer-long nutrition experiment, diving into the world of carbs, caffeine, and electrolytes, exploring options from high-carb gels to natural fuel choices. Get the lowdown on texture, taste, and how to avoid the dreaded "runner's trots”, plus tips on how to train your gut for race day (and why caffeine might just be the cheaper performance booster you've been looking for).

Don't miss out on practical advice for race day, including how to carry your fuel, whether to walk or run while refuelling, and a sneak peek at what's on course at major marathons.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Running and Safe Weight Loss with Bespoke Nutrition Coach Becky, from We Eat We Move

This week on Cook Eat Run, Charley dives into the often controversial topic of running and weight loss with nutrition coach Becky from We Eat We Move Nutrition. Find out how to fuel for performance while aiming for weight loss, and listen out for practical advice no matter what stage of your journey you're at.

Fuelling for Performance and Weight Loss

Becky discusses the common pitfalls runners face when trying to lose weight, including the dangers of under-fuelling and the importance of managing expectations. Learn why it's crucial to fuel your runs properly and how to avoid the trap of fasted running and post-run bingeing.

Practical Tips for New Runners

For those just starting out, Becky emphasises the importance of building a solid running routine before focusing on weight loss. Discover how keeping a simple food diary can be an eye-opening tool to help you make better nutritional choices and improve your running performance.

Seasoned Runners and Weight Loss

Becky offers advice for experienced runners who want to lose weight without compromising their performance. Learn how to balance your nutrition during training cycles and why it's essential to focus on pre-run, intra-run, and post-run fuelling.

Intermittent Fasting and Strength Training

Charley and Becky explore the impact of intermittent fasting on running performance and discuss the importance of incorporating strength training into your routine. Find out why strength training is crucial for overall health and injury prevention, especially for female runners.

Top Tips for Healthy Eating and Protein Snacks

Becky shares her top tips for healthy eating and quick, easy protein-packed snacks to ensure you're getting enough nutrients to support your running goals. From boiled eggs to protein bars, discover convenient options to keep you fuelled throughout the day.

Connect with Becky on Instagram at @weeatwemove_nutrition for more tips and visit her website to learn about her services and coaching programmes.

Don't forget to use the discount code COOKEATRUN to save 10% on Goo Nutrition products and Noon Electrolytes at XMiles until the end of August. Check back next month for our September product features.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month's featured products at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Hosted on Acast. See acast.com/privacy for more information.

Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner.

On this episode I chat with Laura Matthews, a Registered Nutritionist, Personal Trainer and also a Sports Nutrition Advisor about POST RUN FUELING. What to eat after a run, why it's so important to refuel and what elite runner's like Steph Twell actually eat during their training! Laura answers questions like do we actually need protein shakes? And how to avoid that nausea after a run.

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Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner.

This week's podcast episode is with Kaitlin Colucci, a Registered Dietitian, a gut health and FODMAP specialist, we talk about how runner's can improve their gut health, the impact of our gut on overall health and how much fibre we really need in our diets (and pre race!). 

Hosted on Acast. See acast.com/privacy for more information.

Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner.

On this episode I talk to Persephone Deacon-Cole from the Royal Parks Half and Andrew Wood at Runner's Need about how we, as runners, can make more sustainable choices when it comes to races, running kit and run commuting.

How to run the Royal Parks Half for charity - https://royalparkshalf.com/charities-list/

Read my Royal Parks Half race recaps - http://www.therunnerbeans.com/2017/10/royal-parks-half-marathon-race-recap-2017.html

Runner's Need - Recylce My Run - https://www.runnersneed.com/about-us/recyclemyrun.html

There's a 15% off code to use at Runner's Need at the end of the podcast so keep listening right to the end :)

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Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner.

What to eat on a long run, and when to start fueling during a marathon. Gels vs Real food. Do you need to take caffeine during a marathon? And what about electrolytes...

This week on the podcast I am talking to Anita Bean about something I’ve got very wrong in the past, on the run fuelling. With everything going on in the world right now, I know that marathon training and race nutrition is probably not top of your agenda. However, I hope that listening to this week’s podcast or reading the advice in this blog might help with training and future racing (and take your mind off things for a little while!)

Anita is a Registered Nutritionist, health writer, author of three dedicated cook books, and multiple sports nutrition titles, 29 titles in total! She is also the Official Nutritionist for the London Marathon, for Ride 100 and Good Housekeeping Magazine, which is where our paths first crossed about nine years ago! 

Berry Chia Bites recipe link

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Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner.

This week's episode is with Micah (nutritionxkitchen). a dietitian, a runner and recipe writer, and Lucy Harrison who is an Art Director, a celiac and a runner. Can you tell the theme of the podcast?!

Today we are talking about carbs and gluten. I’ve asked Micah in to talk about the nutrition side of things, and to delve into why carbs are so important to us as runners, why they are definitely not the enemy - I don’t think so and hopefully she doesn’t either and aLittle bit more about gluten.

As I was asking you guys questions on Instagram, a lot of you seemed to be newly diagnosed celiacs or trying to cut out gluten because you’ve been told to by a medical professional and that’s why I’ve asked Lucy on to share her experiences of being celiac, her top tips and to ask her what she finds difficult when it comes to running and race goody bags.

For the Teff Pancake recipe - click here

COOK EAT RUN: Cookbook for runners

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Today my guests are Faye Townsend and Luke Kellaway. Faye is a Registered Associate Nutritionist working at the Rhitrition Clinic in Harley Street within the NHS with pre diabetic patients. She is currently training to be a Registered Sports Nutritionist. Luke is a Chartered Physiotherapist with a post grad qualification in Sports Physio, with a special interest in hips and tendons. He is currently setting up his own clinic in SW London whilst working for an independent provider within the NHS. 

Why is food so important in recovery?

How much protein can the body absorb?

How important is the food side of the recovery when they are trying to rehab from an injury or they are just trying to perform at their best?

What is the Keto diet? Is there a place for it in recovery?

What role can protein play in helping with muscle soreness? 

How should we be recovering after big workouts or long runs? 

The protein window? Do we need to adhere to it?

Do we need protein powders, and if people want to take them, what sort of protein powders should they be looking for? 

Please subscribe and leave a rating and review if you liked the episode! Or DM me at TheRunnerBeans on instagram or email me therunnerbeans@gmail.com if you'd like a topic covered or would like a specific guest on the show!

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This episode talks about why plant based doesn't necessarily mean vegan or vegetarian, what supplements people following a plant based diet might want to look into plus reasons for becoming more plant based in today's society. I chat with Tom Hollis, a Registered Dietitian working for the NHS as an ITU (Intensive Treatment Unit) Specialist, and Olivia Mason a final year Dietetics student, ASICS front runner and Ultra marathoner.

Can you get enough protein from a plant based diet?

Should we be reducing/avoiding soy intake?

Plant based sources of fuel for race day

How to reduce fibre before your race without reducing overall calorie intake

Post workout meal and snack suggestions

Tips for travelling when plant based

Please leave a rating and review if you like the show/episode! Thanks for listening x

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NOTE - This was recorded prior to Coronavirus Lockdown.

This episode focuses on food and nutrition in mental health and how it all links together. I chat with Tanya Kumar, a Registered Performance Nutritionist, she also has a BSc in Sport and Exercise Science plus a Masters in Sports and Exercise Nutrition. She has worked for top level athletes including professional boxers, golfers, cyclists and footballers. In her spare time, she puts all this into practice by climbing, running, boxing, skiing and playing golf. Find her at TKXNutrition

How does food affect our mood and mental health? 

Why do we get ourselves into the ‘eat crap/feel crap’ cycle and how can we break it?

Many people feel guilty straight after eating ‘unhealthy’ things which can take away the enjoyment of eating. How can we let go of that guilt? 

Why do we have such an emotional connection to the food we eat? 

This episode is sponsored by Runner's Need, use the code therunnerbeans for 15% off online

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How do you even start running? It seems to daunting!

This week’s episode follows three runners on their Couch to 5K journey. The Couch to 5K is

a running plan that builds up gradually from zero to running 30 minutes or a 5K at the end of

nine weeks. There are a couple of different options for the App. The most popular in the U.K.

is the NHS Couch to 5K Nine Week Programme which takes you from a sixty second run to

a thirty minute run by the end of the programme.

We talk about what level of fitness you need to start the program....spoiler alert - NONE! What the hardest and best parts of following the plan was, why they wanted to start running and whether they have plans to continue past 5k!

This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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I chat with Anna Hardman, the fitness dietitian, about whether runners could benefit from taking supplements. We chat about the most common supplements including Vitamin C, Omega 3 and Vitamin D, as well as those that have been talked about more recently for anti-inflammatory or performance enhancing benefits, including CBD, Turmeric, beetroot and BCAAs.

I learned so much during this discussion and hope you will too.

This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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I chatted with Marcus Brown aka Marathon Marcus about how he's changed his mindset and training to cut 2 hours off his marathon time, how he's coping with life in lockdown and his future goals. Marcus has transformed from a 5 hour marathoner to a runner knocking on the door of a sub 3 hour 26.2. He balances running with a full time job, two kids and a blog/IG/podcast on the side. This guy is superman! Give it a listen and let us know what you think

This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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I chat with Holly Saunders about how she started running, trained for Marathon des Sables without leaving London (or using a heat chamber) and how she became the female winner of the coldest ultra on earth this year!

Holly and I were at school together, and safe to say neither of us used to enjoy running as part of our hockey training. However Holly has now completed multiple marathons and ultra marathons for charity since leaving the British Army.

Hope you enjoy our chat!

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This week I chat with British elite runner Charlotte Purdue, she chats about her running motivation, how she's training through lockdown, future goals and races. Plus we discuss her coaching business, Purdue Performance, people that inspire and motivate her, and just how much washing an elite runner has to do.

Find Charlotte on instagram and at Purdue Performance

The runner's who inspire her are Sinaed Diver and Eloise Wellings - give them a follow for added inspiration!

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Alex Cook, aka The Sports Dietitian, joins me on the podcast for this episode Alex is an ultra runner, a UKA Athletics Coach and a Salomon Ambassador. We are going to be talking about pre-Run fuelling: how to fuel for our long runs, for our workouts and for whatever activities we are undertaking but with a running focus.

We discuss how I can change my own fueling habits, if you should run fasted and what to do if you have a sensitive stomach.

Find Alex on IG at The Sports Dietitian.

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This episode discusses when intuitive eating could benefit runners and when it might not be the best strategy. I discuss the ins and outs with Registered Dietitian, blogger and runner Anne Mauney of Fannetastic Food.

Some of the resources we talk about in the show...

Nutrition for Runners program -- https://strengthrunning.com/nutrition

Joyful Eating (intuitive eating 101) Program -- https://www.joyfuleatingprogram.com/

Nut butter stuffed salty dates (great long run fuel) -- https://www.fannetasticfood.com/running-fuel-recipe-nut-butter-stuffed-salty-dates/

Please do give the show a rating and review if you enjoy the episode!

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Becs Gentry chats through her own journey into running, winning the Speed Project and how she took her marathon time from 3.29 to 2.37.

Plus how we can use the Peloton app outdoor runs, treadmill classes and marathon training plan to run faster, further and stronger.

Follow Becs on instagram here and do try one of her Peloton running workouts on the app!

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'Being open with the fact that I'm really struggling, any post that I've said I'm struggling or having difficulty with motivation, when I've been brutally honest...you get so many DMs, so many comments from people saying I'm in the same boat. It's going to be alright. Lets motivate each other...you are not alone' - Rich Solomon 

Kicking off Season 2 of the Cook Eat Run podcast talking about mental health and running, why running right now is just...different, and what Run Happy means to Rich Solomon (radiographer and runner) and Claire Butters (Brooks Marketing Manager EMEA Region North). 

This series is sponsored by Runners Need and Brooks. 

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

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On Season 2 of the Cook Eat Run Podcast we are introducing a Book Club with James Dunn (Morning Coffee Run), which has been affectionately called the Coffee and Beans Book Club. We are kicking it off with Adharanand Finn’s book The Rise of the Ultra Runners and this episode is James and I discussing the book with the author and posing the club’s questions to him. 

Adharanand is a freelance journalist, an editor at the Guardian and the author of award winning books; Running with the Kenyans, The Way of the Runner and The Rise of the Ultra Runners. He has his own podcast The Way of the Runner as well as hosting running retreats, more information on both can be found at thewayoftherunner.com

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

Follow James:

Instagram @morningcofferun 

Blog www.themorningcoffeerun.com

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Hands up who needs more help (and motivation) with their strength training? Runner, personal trainer and founder of The TSC Method, Tashi Skervin-Clarke shares simple training advice and quick routines that we all should have time for (including a leg workout and a core workout anyone can follow!). Tashi keeps it real with honesty around her first marathon, training and feeling the cold (to put it lightly!) 

This week's episode is sponsored by Runners Need and Brooks Running UK. 

Follow Tashi: 

Instagram @tashi_skervinclarke @tscmethod

www.tcsmethod.com 

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

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Feel your motivation has been waning over the last few months? Struggling without races on the calendar, or with life stress (yep, a global pandemic is pretty stressful!)?

Chatting with Relentless Runners coach Toni Kengor about how we can stop relying on motivation to achieve our running goals. How to create a routine, stay focused and continue to enjoy running, despite everything else going on!

•this episode contains expletives

Please subscribe, rate and review the podcast wherever you listen to your podcasts!

Find Toni - https://www.instagram.com/tonikengor/

Relentless Runners

Follow Charlie at https://www.instagram.com/therunnerbeans/

www.therunnerbeans.com

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Teal Gove is a Canadian runner and Lululemon ambassador, she works for Hockey Canada and is one of my favourite people to follow online. Her journey to running a Boston Qualifier has been incredibly inspiring for me, and I hope that by sharing her story, you will be motivated and inspired too.

Teal ran her first marathon in 2016, and not long after, the BQ dream was born. After 3 further attempts, she finally earned her first BQ, 3.31.25... except that it wasn't quite the unicorn she hoped. She missed the Boston time cut off by 77 seconds. Rather than letting that stop her, she pinned the rejection letter up on her mirror and used it to fuel her fire. She stepped up her training, and ran a 3.26.52 last summer. She was so excited to be finally running the Boston Marathon in 2020.,.. but we all know how that worked out. She ran a virtual Boston this summer but is all in to get to that Boston start line!

Follow Teal on Instagram

Teal Runs blog

Sponsored by Runners Need and Brooks Running UK.

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Should you try a keto diet to make you run faster? Or perhaps go gluten free? NHS Registered Dietitians Caroline and Elisabeth from Fight the Fads, chat through the most common diets followed by runners, and explain the pros and cons of each. They dispel myths and fads with science, helping runners make more informed dietary choices in this episode.

Find them at Fightthefads.com and on instagram @fightthefads

Follow Charlie at www.therunnerbeans.com and on instagram @therunnerbeans

Please leave a rating and review if you liked this episode, and don't forget to subscribe to the podcast!

This episode is sponsored by Runners Need and Brooks Running UK.

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I am so passionate about women wearing the right sports bra to run...too many are wearing the wrong size, wrong support level or worse still...having to double up on bras to run! I chat with Helen Spalton Brooks Running Apparel Merchandising Manager EMEA and Jessie Watts, Runners Need clothing and accessories buyer to share their expertise to help you pick the right bra for you!

How to Buy a Sports Bra for Running

Brooks Running Bra Finder

Follow charlie @therunnerbeans

I would love you to subscribe to the podcast, and leave a rating and review to help others find the show!

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I chat with Head of Running at Digme Fitness on his approach to training, his recommendations for creating a training plan to help you become the strongest runner you can be.

We chat about what strength training we should be doing, common training mistakes in newbie (and veteran) runners and how we can all adapt to the current situation. Ben talks about how he got his start in fitness at Virgin Active as a PT 12 years ago, before working with Joe Wicks at The Body Coach writing workouts and delivering workouts.

My favourite takeaway from this episode was Ben's advice to 'get fit to run', rather than running to get fit. Changing our approach to running by looking at our strength training and mobility as a way to improve our running and prevent injury.

Find Ben at Move with Ben on instagram

www.bendavie.com

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If you have no intention of running an ultra marathon...don't speak to Sophie Power. Chatting with her will inspire you, help you trust in yourself and believe that you can achieve anything you want! Sophie became world famous when a photo of her breastfeeding her 3 month old son during the UTMB race went viral. In this episode she shared the message she wanted to convey with this photo, why she's so keen to get women to partake in ultra races and how she balances motherhood, work and training.

Follow Sophie @ultra_sophie and www.sophiepower.com

This episode is sponsored by Runners Need and Brooks.

I'd love you to leave a rating and review of the podcast if you enjoyed it - and don't forget to subscribe!

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Elise Downing ran 5000 miles around Great Britain carrying everything she needed on her back in 2015, and although her adventures have been a little closer to home since then, they have taken her to trails, rivers and lakes across the UK.

In this episode she shares how to she prepared (or rather, didn't) for her epic run, shares her top kit picks including

• Ultimate Direction Fast Pack
• Running Jackets
• Trail shoes

Follow Elise at @elisecdowning and www.elisedowning.com

Would love you to subscribe and leave a rating and review for the podcast, and keep an eye out for a new series soon...

This episode is sponsored by Runners Need and Brooks.

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How many times have you been told, 'stop running, it's bad for your knees'?

I get to the bottom of this, plus chat about how we as runners can protect our bone and joint health as we train (and age!) with Osteopath Rebecca from Balanced Osteopathy, and Sophia, an NHS Registered Dietitian.

• What should we be eating for optimum bone health?
• How can we avoid and treat shin splints?
• Should we be worried if our joints click when we exercise?
• What supplements should we be taking?
• Runners Knee - what is it, and how can we treat it?

Follow Balanced Osteopathy for in person and online treatment.

Please leave a rating and review, and don't forget to subscribe to the podcast. Follow Charlie @therunnerbeans and www.therunnerbeans.com

This episode is sponsored by Runners Need and Brooks Running.

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Anna Boniface is an NHS ICU physio working with COVID patients during the day, and trains as an elite runner outside of her day job. She ran a 2.37 at the London Marathon in 2017, finishing as the first non-elite woman and later represented England at the Toronto Marathon.

We chat about;

• keeping easy runs easy
• REDS and eating disorders
• coming back from injury
• life on the ICU wards

If you enjoyed the episode, please subscribe to Cook Eat Run and leave a rating and review.

This episode is sponsored by Brooks and Runners Need.

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We're missing running clubs, group runs, parkrun and races... but there's more to the running community than just the accountability we get from running with others. In this episode I chat with Mark West (@run4mh) and Mark Speed from Runners Need about group running and why it's such an important part of their running journey. We chat about;

• virtual races
• marathons
• mental health
• parkrun
• the benefits of running with others
• how to find people to run with
• Run Talk Run
• running after Covid
• Brooks Run Happy Team

If you've been struggling at all with your mental health recently, this episode if a must listen. Mark West is a mental health first aider with the NHS and we discuss Run Talk Run, Talking Therapies and the impact of covid on our running.

Please leave a rating and review if you enjoyed the show, and don't forget to subscribe!

Hosted on Acast. See acast.com/privacy for more information.

Running coach and the runner behind Run to the Finish, Amanda Brooks chats about her experience with Low Heart Rate training, how slowing down can help you run faster (especially over half-marathon, marathon and ultra distances!) and the best way to get started.

We discuss the pros and cons of LHR training, the best HR monitors and why now could be the perfect time to give it a go!

Click here to find out more about the Run to the Finish online group running group and 1:1 run coaching with Amanda and her team.

Find Amanda Brooks on instagram and at www.runtothefinish.com

Hosted on Acast. See acast.com/privacy for more information.

This chatty episode with Evgenia Koroleva, ultramarathoner, founder of OneLDN and creator of The Curve Transformation (the first Female Body Transformation program designed for you around your menstrual cycle). At 34 Evgenia decided to freeze her eggs to give her options, 'options to have babies later in life, for those of us who are still keen to pursue our careers; options to adult a little bit later; options to not settle for a partner who is less that what we deserve and options to have babies just coz we want to and its a part of our DNA as a woman to create new life, even if we don’t find a person to do it with, and at a stage of our life when we would feel a lot more financially secure.'

We discuss how the medications felt, the injections, costs of treatment and timeframes to egg freezing/IVF.

Whilst this isn't the typical running content found on the Cook Eat Run podcast, I hope you find it interesting, informative and can share it with others who may benefit from listening.

Hosted on Acast. See acast.com/privacy for more information.

Ever hit the dreaded wall during a marathon? In this episode expert guest Meghann Featherstun from Featherstone Nutrition breaks down carb loading, the game-changing strategy that can help you avoid that fate. 

Charlie and Meghann emphasise the significance of sufficient carbohydrate intake to sustain energy levels during endurance activities and dispel the misconceptions surrounding carb consumption. Meghann provides insights into the mental and physical benefits of carb loading and addresses common concerns, such as fibre management and hydration during travel. They discuss personalised approaches to carb loading, highlighting individual differences in tolerance and preferences. 

Learn practical tips for managing your carb intake and why your brain might love those gels just as much as your muscles do. Tune in and turn your next marathon into your best one yet.

Meghann’s carb drinks and supplements recommendations:

Precision Fuel and Hydration Carb & Electrolyte Drink 

Precision Fuel and Hydration Carb only drink 

Maurten Carb Drinks 

Skratch Lab Super High Carb drink 

High Five Energy Drink 

OTE Energy Drink 

Tailwind 

Styrkr dual carb drink mix 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, we're addressing a common yet often overlooked issue for runners: gastrointestinal (GI) problems. Join Charlie as she sits down with registered dietitian and seasoned marathoner Kristy Baumann to explore the common mistakes that lead to GI distress during runs and, more importantly, how to prevent them.

Understanding GI Issues

Kristy breaks down what GI issues encompass, from gas and bloating to diarrhea and vomiting, and explains why these symptoms are so prevalent among runners. Learn about the factors that contribute to these problems, including diet, hydration, and the physical impact of running on the digestive system.

Preventing GI Problems

Discover practical tips to avoid GI issues, such as the importance of hydration, the role of sodium and electrolytes, and the benefits of a well-planned carb load. Kristy also shares her insights on how to train your stomach to handle race-day nutrition and the potential impact of race-day nerves.

Special Considerations

For runners with specific conditions like inflammatory bowel diseases, Kristy offers tailored advice on managing symptoms and choosing the right nutrition products. She also discusses the potential benefits of modifying what you wear during a run to alleviate GI discomfort.

Real-Life Experiences

Charlie and Kristy share their own race-day disasters and the lessons they've learned from them. From the pitfalls of trying new gels on race day to the consequences of poor pre-race food choices, their stories highlight the importance of preparation and practice.

Connect with Kristy on Instagram at @marathon.nutritionist for more tips and to learn about her group coaching programme launching this July.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Swimming Nutrition with Lara Giusti of Veloforte

This week on Cook Eat Run, Charlie chats with Lara Giusti, co-founder and head chef at Veloforte, about the unique challenges of nutrition for swimming. Lara shares her journey of creating Veloforte to provide natural sports nutrition options and offers invaluable tips on how to effectively fuel for swimming, especially for those tackling triathlons or long-distance swims.

The Birth of Veloforte

Lara discusses the inspiration behind Veloforte, driven by the need for natural sports nutrition. Learn how her personal experiences and passion for real food led to the creation of a product range that caters to athletes seeking healthier fueling options.

Challenges of Swimming Nutrition

Swimming poses unique fueling challenges due to the lack of storage options and the water environment. Lara explains how to pre-fuel and post-fuel effectively, and offers advice on intra-swim fueling for those longer sessions. Discover why hydration is just as crucial in swimming and how to manage it.

Practical Tips for Swim Fuelling

From the importance of practising your fueling strategy during training to the logistics of carrying and consuming gels while swimming, Lara provides practical tips to ensure you’re well-prepared. She also covers the importance of carbohydrate loading and how to structure your nutrition leading up to race day.

Product Highlights

Charlie and Lara discuss some of Veloforte's standout products, including the endurance bars, chews, and the newly launched overnight oats. Learn why these products are favourites among athletes and how they can fit into your training and recovery routine.

Connect with Veloforteand explore their range of natural sports nutrition products at Veloforte.com.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

The Cook Eat Run Podcast is back!

Join Charlie Watson (@therunnerbeans) and learn how to fuel your runs, feed your body, and sprint into the world of sports nutrition in this brand new series, now in partnership with XMiles - the one stop nutrition shop.

In this season, Charlie is unwrapping the secrets of marathon fueling strategies, diving into the details of what keeps you going mile after mile. 

Make sure you’re subscribed so you don’t miss upcoming episodes featuring interviews with top sports nutritionists, elite athletes, and cutting-edge brands. Get the scoop on CBD, understand the power of nitrates, master the art of carb loading, and unlock the potential of caffeine for peak performance.

Xmiles is also dishing out a 10% discount code exclusively for Cook Eat Run listeners site wide, so lace up, press play and let’s get going - your next PB starts here! 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

From carb-loading to ketones, this episode brings you a sub-3 Marathoner's Guide to fuelling success.

Fuel your passion for running with the latest episode of Cook Eat Run - Charlie Watson (now 16-time marathoner!) dives deep into the world of running nutrition with Andy, aka ‘The FOD runner’. Andy is a YouTuber, running coach, and sXMiles ambassador, and in this episode shares the secrets behind his sub-3 hour marathon success. 

Charlie also shares her own Boston Marathon experience, revealing how a hot day led to on-the-fly adjustments to her hydration and sodium intake. Charlie shares her carb-loading techniques and how she managed to nail her nutrition despite the challenging conditions. Andy shares his approach to carb loading, and his experimentation with ketone supplements as a potential third energy source (don't miss Charlie’s view as a dietician as she unpacks the use of ketones and whether they're worth the investment at the end of the episode!)

This episode is packed with practical advice for runners of all levels, with super valuable insights on fueling, hydration, and the mental clarity that comes with proper nutrition.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Should Runners Avoid All Ultra Processed Foods?

This week on Cook Eat Run, we tackle the ever-controversial topic of ultra processed foods with renowned dietitian Nichola Ludlam-Raine, better known as NYX Nutrition. Join Charlie as she delves into Nicola's new book, "How Not to Eat Ultra Processed Foods," and uncovers practical advice for runners who often rely on these foods for fuel.

Understanding Ultra Processed Foods

Nicola breaks down what ultra processed foods (UPFs) are, tracing their origins and explaining why they have garnered such a negative reputation. Learn about the spectrum of UPFs, from junk foods like sweets and fast food to healthier options like hummus and wholemeal bread, and why not all UPFs are created equal.

Making Informed Choices

Discover how to make better food choices without eliminating convenience. Nicola shares tips on identifying healthier alternatives and balancing your diet to include nutrient-rich whole foods alongside occasional UPFs. She also offers practical advice for busy parents and athletes on how to navigate the complexities of food labels and ingredient lists.

Sports Nutrition and UPFs

Are sports nutrition products considered UPFs? Nicola addresses this pressing question and reassures athletes that using gels, bars, and drinks designed for performance is perfectly acceptable. Learn how to balance your diet to include these products without compromising your overall health, and get tips on pre-run and post-run fuelling strategies.

Connect with Nic on Instagram at @nicsnutrition for more tips and to learn about her group coaching programme launching this July.

Grab her new book “"How Not to Eat Ultra Processed Foods” Here:

https://amzn.eu/d/09kpu0N6

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJULY10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week, Charlie takes a dive deep into the essential topic of sweat, sodium and hydration with Andy Blow, founder and CEO of Precision Fuel and Hydration.

Understanding Hydration

Charlie explains how dehydration impacts performance, leading to symptoms like increased heart rate, GI issues, and muscle cramps. Learn about the average fluid needs for men and women, and how to adjust for sweat losses during training and races.

The Science of Sweat

Are you a salty sweater? Discover why sodium is the most crucial electrolyte for runners, with average losses around 900 milligrammes per litre of sweat. Charlie discusses the importance of adding salt to your diet, particularly in pre and post-run foods and drinks. 

Precision Fuel and Hydration’s Andy Blow

Andy shares the journey of Precision Fuel and Hydration, from its inception to becoming a key player in the endurance sports nutrition space, and Charlie puts your questions to Andy about some of your favourite products. 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative