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Winter Proof Your Running
Getting Nutrition Foundations in Place Bonus Episode29th December 2022 • She Runs Eats Performs • Runners Health Hub
00:00:00 00:45:32

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Looking after your immune system during the winter we share practical tips to help keep you safe and warm.

Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. The nutrients we discuss are:

  • Vitamin C
  • Vitamin D
  • Magnesium
  • Omega 3
  • Beta-glucans

But as well as the nutrients you may wish to consider, we also give you some practical tips to help keep you safe and warm as you head out the door on those cold winter mornings including:

  • Remaining visible
  • Foot wear
  • Layering up
  • Omitting risk


1.There are many nutrients to consider to help keep you healthy during the winter months, however our 5 principal ones are: Vitamin C and D, Magnesium, Omega-3 and Beta-Glucans.

2.These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health

3.Remember that women are more susceptible to autoimmune conditions. So a good reason to try and maintain optimal immune health all year round, but especially during the winter months. 

4.There are daily Recommended Nutrition Intake levels for most nutrients set out by UK govt bodies, however these are set at levels known to prevent illness in the majority of people, they are not recommended optimal intake levels. 

5.Remember that certain nutrients can be lost from food through exposure to air, cooking methods and other factors so be mindful of this when considering your daily intake of key nutrients for your winter running.

6.Moving away from food and nutrients and thinking about the practicalities of winter running. It is important that we take extra precautions when running outside, both for our safety and for our health. 

7.Ensure you can see and bee seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch. 

8.Keep warm, especially if going out for a long run. Wear layers as you can always take them off and tie hem round your waist. Remember to take a hat and gloves, remember exposure of the head and face are thought to account for a large proportion of body heat loss.

9.Finally, don’t take risks, if the weather or environmental conditions are not conducive to safe running then keep active doing another sport for a short while e.g. swimming, gym, treadmill, spinningIntroduction insert

Related Topics:

Endurance Running and Immune System

Why do runners need Vitamin D

A Spotlight on Vitamin C for Runners


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 host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and 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 us at

Happy Running!

Aileen and Karen 


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