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: Hello and, welcome back to another episode of the Cook Eat Run podcast

with X Miles. Today on the podcast, I'm chatting with Lizzie

Diamond, better known on Instagram as runner of

four. We chat about running goals, her reasons

for running, balancing marathon training with four kids,

and obviously how she feels for her races.

This month, you can use the code cookeatrun to save

10% on Morton products. For anyone running

Berlin Marathon at the end of September and want to stock

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Use the code cookeat run at, x miles to

save 10% throughout September.

So, Lizzie, thank you so much for joining me

today. I'm so excited to have you on the podcast. We've

met in real life a couple of times. We actually got

to have your post

Berlin marathon celebration drinks last

year.

>> Lizzie Diamond: We did.

>> Charlie: Can you tell us a little bit about yourself?

>> Lizzie Diamond: Yeah, in a nutshell, I am a member

for children and

I teach dance,

I coach, and

I'm a kind of, What do they say when you've got, like,

jack of all trades? That's the one. A bit of everything.

so, yeah, just busy, busy, but in a really, really good

way. And that is me. Yeah.

>> Charlie: And you've gotten to say that you are a really fast

runner.

>> Lizzie Diamond: Oh, my gosh. It's all relative.

It's all relative. well, I'm just trying. I

genuinely am just trying to,

Just to see how far I can push myself. That is the

truth. I want to see

what I can unleash within me. and,

yeah, and that's my goal in

life, really, for as long as I can do.

>> Charlie: I love that. But it's not. Well, it is all

relative. But when you win races, that's

fast. You are, Is it?

Oh, what am I? I'm going to butcher it. 247, what's your

marathon pb?

>> Lizzie Diamond: Yes. No, that's it. It's perfect. Yeah,

247, don't forget the 4 seconds.

>> Charlie: On the end, which I'm one for each, kidde.

>> Lizzie Diamond: I just want to. Exactly that. I just want to shave

those four off. Yeah, but, yeah. Two, four, seven.

>> Charlie: Amazing. I mean, that is very,

very fast to me. And I'm sure for a lot of people that can

only dream of running

247, some people listening, that's probably

their half marathon time and you're there

trotting out 26 miles.

What? When did you start running? How did

you get into it? Have you been running since you were little? Or is it something

you got into in later life?

>> Lizzie Diamond: No, it was definitely later life thing. it's really funny,

actually, because a lot of my high school

friends that I still talk to now, ah.

Like, I don't understand it. Like, where has

this even come from? Because you didn't. Like, I was the

total opposite end of this spectrum

and I really do mean that.

so I was more into theatre more than anything.

That was my thing. but anyway, I started running in

2017 and that was just in a bid

to feel I'd had three children by

then. so I just wanted to feel better about myself. I

wanted a bit of me time. And I, was getting married

that year. So I thought, you, know, what better excuse

to go out and just kind of be the best

version of me, than having those goals, you

know?

>> Charlie: I love that. And I think a lot of people can relate. I feel like running

something that a lot of people come to later in life,

it's not as intimidating as maybe

joining like, a netball team later, or you can

go out, you can do it on your own, you can try and fit it

around life. It's

about you and your times and your goals

and your distances. So I think that's something that. Yeah, a lot of

us have come to it as a way of

having something outside of maybe work or family life that's

just about you.

>> Lizzie Diamond: Yeah, I totally agree. and the nicest thing about

that, having said that, is there was nothing

to compare it to with running. It

really. It's just you and your journey

and. Yeah. The beauty of running is that you find this community and you

find this crowd and it's

absolutely amazing. Like, I love it so much. But when you first

start, it's really exciting because you get to build

this, this new you and.

And there's nothing to compare it to, so you can just do you.

And sometimes there's just. It's just really

exciting. I can't really kind of explain what

it feels like, but, it's just a new chapter

that you're giving yourself the opportunity

to create.

>> Charlie: I mean, your passion for running is so

obvious just from your words.

What's the kind of thing that drives you forward?

Who go after these girls to shave off the 4 seconds, which

is. Sounds like a small amount, but actually,

when you're that kind of end of the

timescale, that is hard. And it takes

a lot of dedication. What keeps you motivated to kind

of push through the dark winter training

months.

>> Lizzie Diamond: Yeah, you're right. It is

really hard, Charlie. It is.

I think. Do you know what running did for

me is that. I don't know. I didn't think I had any

depth with running. I just thought it would just be just a

hobby. And. And I really did. I just fell

in love because what it did for me

is it created something inside of me that

made me think, oh, my gosh, I could be

really good at this if I try.

And so all I do is think in my head,

you've just got to keep trying because you don't know where it's going to

stop. Like I said, because it's my own journey. I'm not

comparing to anybody else because there isn't really anybody else like you.

You are your own person. So when I go out there,

I just think I'm just going to do me and I'm going to try

my absolute best. And, yeah, it's going to really hurt.

But if I don't go past that, that barrier of

pain, I am never going to know what I'm capable of. And that's why every

time I race, it doesn't matter what happens on the race. It doesn't

need to be a PB. But for me, it's

overcoming the pain barrier. It's

overcoming the mental barriers that keep going. You

can't do it. You can't. You can't hold on to this. And I think, you know

what? I am going to hold on. And if I don't hold on to the pace, I don't

care, as long as I just get to the. The end. So,

for me, my goal in

every race I run is never to

win because winning, for me is just getting to the end. I just

want to get to the end. That's all I need,

and that's my goal. And, everything else is just a

huge bonus.

>> Charlie: Honestly, I love that. And, I mean,

you obviously are at the front end of races and you've got your family

there and you always seem to have

such a. A massive smile on

your face. When I see your photos from the end races, I have

seen some mid race, which I am like, oh,

yeah, there's a bit of a grimace there. She is working

hard. But, yeah, you just always seem to be

so happy and so joyful and so

supportive of others that are, running around you and

running beside you. And running behind you and

that. Yeah. I just think you're a great asset to the running

community. So I think we're really lucky.

Lucky to have you in it.

>> Lizzie Diamond: That's so lovely, Charlie, but I feel

equally as lucky. And I

just go by that in my head and looking around

me, I think anybody, and I mean, anybody who

just gets out of bed and just tries

is already a winner. I just think, do you know what?

Well done for trying. That's all you've got to do is just

try. And I just think it's really brave.

It's really brave, Charlie. Some people just don't. They're

too scared. And, I get it. You

know, maybe I was scared. Maybe I'll ask why I didn't do it all those

years ago. But I relate totally. And I just think, do you

know what? Good on you. Like, it doesn't matter what

time you're running. And I can't stand getting caught up in it, even though

I am caught up in it. because I just think.

And when I went to support the ten k on the weekend,

I was just like, every single one of you are just amazing. Like,

you've got up and you've shown up, including Mister

Bean. I mean,

I can't dress as Mister Bean, but honestly. Yeah. And it is,

it's true. We all, we all just want each other to win.

>> Charlie: Yeah. And I think that's so evident in marathons for

me. I go and I watch marathons and I cry, like,

almost non stop. Like watching people from the

very first runners that I know how much

dedication has gone into it to the people

that are walking or doing it in

memory of someone or just, you know, maybe not having the day that they

had hoped for. And you just know that that

is months and months of work

and it's hours

of pain on the course.

It's just. Yeah, I love it. I, love the

marathon for that reason, because you're like, we're all in this together. We've

all gone through a similar, whatever your

training looked like a similar couple of months build up to

this, and we're all here for different

reasons, but ultimately with the same goal, to

finish.

>> Lizzie Diamond: Yeah, yeah, exactly that. And I think that's why

I love marathon so much, is because the

whole thing, the whole lead up is

a journey. Like, there are

some real dark days in marathon training

and I know there are dark days in all, in all aspects of

distances, but with the marathon, I

just think we're all warriors.

>> Charlie: Yeah.

>> Lizzie Diamond: Getting through the war, honestly.

Oh, gosh. Yeah.

>> Charlie: So you are, I feel like extra warrior. You,

you kind of juggle four kids,

the cutest dog, your husband,

and, work around quite,

quite a decent mileage. Usually every week

I often see you getting up at the crack of

dawn. You're out running with your, with your eyes

on. you always look amazing. I'm like barely

able to see and I'm like, you look great.

But how do you juggle

training at such a high level with, you know,

a lot going on in your life?

>> Lizzie Diamond: so I do give credit to Holly, my coach,

because she

adapts everything to the kind of

person that I am because I'm just not, I'm not really a straightforward

client, put it that way. so I always

have. Well, no, let's talk about the juggle first.

it has to be Ben, really. Ben is my

support network and without him it absolutely wouldn't

be possible. Because even if I am getting up when they're all in bed and

I come back when they're pretty much all in bed, I do

need a responsible adult with them. And he is that

person and he is always,

always asking like what's okay, what's training looking

like? Where are you going? I think there's a balance to be

found with a lot of compromise so I don't

hog it and I'm never like, but I need to do this.

It's always like, okay, so if I do this early,

then, you're free to go basically when you finish work and do what you want.

And I think that's what keeps it so like the

happy medium. and then I'll fit strength training

in kind of wherever it kind of fits. It's a bit

more flexible strength training. I just, yeah,

so that's fine. And that is a necessity. I have to

add that, the kids, yeah,

do you know what? They're the tonic that I need to this marathon

training actually. Like they're, that I come home and I'm

just like, okay, now that's actually going to be a really

fun day, especially over the summer holidays.

And they get it too. They get the fact that

the parenting is amazing. It's

incredible. But it can be really difficult as

well. And there are times when I

feel like I'm bubbling inside and

it's starting to boil a bit to the brim and

I'm like, yeah, okay, so this is why I need to

run. And actually the older the children get,

they're recognising like the other kids

behaviours. So Veloforte, my near 13 year

old, will be like, boys,

what are you doing? And then she starts getting

aggie, and then she's like, oh, my gosh. Maybe,

like, how do you even deal with this? And I'm like, this feeling that

you're experiencing, is why I run.

>> Charlie: Yeah.

>> Lizzie Diamond: So I'm just like, so we just have to breathe,

and we just have to remain calm in this situation.

Just try and balance. But honestly, if

I didn't go running to just, you know,

expel all those high

tension feelings, I probably wouldn't be as good

a parent as I try to be, because I'd just be

like, all the time.

>> Charlie: There's been no outlet for you to kind of let off steam. And

I think that's totally normal also, for it to, things to suddenly

be like, actually, this is frustrating,

and you never want to take it out on your kids, so

how else can you

productively let out that. Yeah.

That kind of energy somewhere.

>> Lizzie Diamond: Yeah. It was really sweet the other day, actually. I was, We just had a really

lovely day out, and it was, like, quite late. Well, you know, it was

630 ish. And I was really like, oh,

God, I should go to the gym. I just really don't

want to. And then Veloforte was like, have you done

any exercise today? And I was like, no, but I've done, like, loads of, like,

you know, active walking with you guys. I had a great day.

And then she was like, you should go, and I'll, just make you feel much

better. And I was like, bella,

like, okay, thanks. Yeah, I'm gonna go. And I

was like, I think it might be rubbing off, this. This whole

thing. so that was, you know, a really nice moment, but I think they

just. They kind of get it, too. but, yeah,

there's a happy medium to be found as well, so,

yeah. I feel really lucky, though, Charlie. I do have a lot of

support from the family, and they

ask, when I'm racing, they want to come and see me.

and it's really lovely. Yeah. And for me, it's a massive

help, because I just think if I just get to this mile, I'm going to see them, and

then, you know, what happens? You see them and it just gives you

this massive boost, doesn't it? And then you can't breathe because there's a lump in your

throat from the emotion.

>> Charlie: Yeah. I can't wait for Bertie to

be old enough to kind of understand, whereas my mum

brought him when I did Royal parks half, and he was basically asleep every time

I ran past him. I was like, great. I mean, I'm

glad he's being well behaved and sleeping and making it easier for my

mum, but also, like, I thought it would be this

lovely moment and I was like, okay, never

mind, try again another time.

>> Lizzie Diamond: It's a start, though. It's a start.

>> Charlie: Do they run with you? Like, I've seen them at park runs and track

sessions and that sort of thing.

>> Lizzie Diamond: Yes. So, I coach at track,

but I actually don't coach them. I coach. Well, I do. I coach the

boys. I, don't coach the older girls.

So Veloforte, ah, likes

to run with me, but she loves the short distances. So me

and her are, not a happy marriage make

because I'm literally like, well, you're just gonna beat me. Just,

just. Can you just run a marathon with me?

but no, they, they don't want to run junior park run with

me anymore, which I think is like, I love that.

Yeah, they're just like, no, you watch. And like, we're gonna show

you. And I'm like, oh, my gosh, yes, please.

Yeah, so we've built that up from running with them and

supporting them to now they just. They've flown

and, you know, you give them roots, don't you? And

then they give their wings to fly and all that. And I'm just. Yeah,

so we're just on the sidelines now, which is

really rewarding.

>> Charlie: So is that your rest day now or do you try and get fit your run

in before junior park run?

>> Lizzie Diamond: Oh, no. So junior park runs a Sunday. So that's my. I

fit my long run in before that to

then meet them there, or if I am

lucky, get home and we go all together. So I'll either meet them there. So

I'll run there. Oh, yeah, we'll go all

together. But. So this Sunday, Toby's got his first

football match. Big news. So I'll go out

like, super early because I've got 20 miles,

and then we'll all go together then. And.

Yeah, so that's, you know, it's the.

>> Charlie: Squeeze, but we get there, 20 miles. So

what, you must have a marathon, like, right on the doorstep.

What's coming up for you?

>> Lizzie Diamond: Yeah, so I didn't actually announce this marathon,

but it was because of the pressure that I was putting on

myself. But actually, I'm at a point now

where there isn't any tracking and

it's just been music to my ears. Just

knowing that I'm just going to be out there on my own is actually

something that I am so excited about. so

it's Abingdon. I'm going to go to Abingdon. Yeah. And

I'm just going to. Yeah, I'm looking forward to

it. yeah, I'm training hard and of course

I have these ideas in mind of what may happen,

but I'm just really grateful that I'll be able to run a marathon this

year because I didn't do the spring one. And so just to

run one marathon this year and get to the end and get my

little medal, I'll be really chuffed. I really will

be chuffed.

>> Charlie: Oh, well, it's near me. I won't come and, you know,

put you off, but it's near me and.

>> Lizzie Diamond: I'll be thinking of you if you can. Yeah, no,

please come. I love support and I do love

support, and I just, I think what happens is

I just put myself in a place sometimes

that then puts too much pressure on myself. It's no

one else. But Merlin,

was, Berlin was

wonderful. and I kind of just forgot, you know, I did

that whole forget everything and run, rather than

being fearful of everything, and I, and I did just

that. But I think sometimes when you've had a knock in

confidence from an injury, you come

back and you're scared about the world watching you.

>> Charlie: Yeah. Do you feel like social media and, you know, having a presence

online adds to that?

>> Lizzie Diamond: Absolutely. Because, you know, I always

say this, there will always be people that want you to win, but there

will always be people that want you to fall as well. And that,

that's absolutely fine. But unfortunately, it's always

like, it's all, you know, when people criticise you and it's

always the bad thing that someone says that sticks rather

than 150,000 good things that someone says.

and no one has actually said anything

bad. It's all in my head. but

I just think, I need to do this for

me. And I don't want people

telling me, oh, you can do this and you can do that, even though they're saying it in a

really supportive, positive way. Because then I think,

well, I didn't do that, and maybe I've let them

down and let myself down. I just need to go and see what I can do

because I don't actually know, after having the spring off

and having the whole back thing, what I can

do, even though I'm gonna train like never

before and, I'm, I've still got goals, I'm gonna

go for it, you know, I always do. And I will lay it out

there and I will run my heart out,

but you just don't know what's gonna happen.

>> Charlie: And I mean, especially with, like, the marathon weather can play a

huge factor. Your stomach, like, what's going on? Kind

of stress around, like, life stress

around that weekend. It's so, it's so

hard when such a big chunk of

time has gone into training. And actually, that two,

three, four, 5 hours can be so

determined by things outside of your control.

>> Lizzie Diamond: Yeah, exactly. That, sometimes

you can look at it in two ways. You can look at it as well,

actually, it's, a tornado outside.

So we can just relieve all the pressure and just go out there and

enjoy it. but also, it can be really

deflating knowing that you've, you know, you've

built up 16 weeks, whatever it might be,

of, like, hard training. Hold on one day,

and then you just know it's not going to go to plan. but also,

I guess training is never wasted. It's never wasted, and

it's, it's a, I just, you know, marathon

training, it really does shape you in

so many ways. They just,

especially mentally. And, you know, what I didn't understand until

I did marathon training. And again, this is another thing that Holly

said to me is that she said, you need to recover

not just physically, but mentally. And I was

like, oh, gosh, no. Don't know. I'm,

just, you know, I'll be exhausted physically, of course. But

she is absolutely 100%

right. Because it takes so

much energy to get yourself to a place

where you block out the noise. It

does. And to hold it, to, like,

to hold that when things are really hurting.

So, yeah, it's that as well. It's just training

your mind. Gosh, so difficult.

>> Charlie: I feel like certainly there's an aspect

of marathon training that has the kind of

the mental that the emotional burden of the

fact that you, it's the juggle, it's the, how can I

fit this in? It's the guilt of, like, I'm taking

time away from family or friends or work or whatever that

is. And that takes its toll, as

well as the build up of the miles and the

kind of the training your gut and training your legs

and doing the strength training, which I don't

do anywhere near enough. and that is a

priority. Needs to be a priority for me. But, yeah,

I feel like that's something that's not talked about

very much, and maybe that's just something that I have experienced,

but that juggle and the seeing each week and thinking

a bit of like, kind of stress around. How am I going to get in

20 miles before a football match at 09:00

a.m. or whatever it is. that kind

of is a, is an aspect of training that

many of us are juggling alongside

work, you know, work, family,

etc. Etc.

>> Lizzie Diamond: Yeah. Do you know what? I totally agree. It isn't talked

about enough. it is

emotionally so difficult.

I want to cry pretty much on every single run.

Every single, like, speed or difficult

run. and then you've got, you've got to come home and you've got to

then keep that energy to go to

work and to be a parent and to

whatever else you need to do, during the day.

And when I find

that when I finish a marathon, I feel

like the weight of the world is just lifted off my shoulders

and it is. And I feel so

emotional. I feel so emotional because I just

think I did it. Like,

not, not just the marathon day. Like, I got

through that whole thing. Like,

it's. Yeah, you're absolutely

right. It's huge. And it is a constant,

it's a constant mind thing. I keep

forgetting things because I'm like, there's just so much to think about.

With all the first day back at school and all the uniform shopping

and all the emails that I got to answer that I haven't answered because

of the fact that I've been trying to be a good mum and then I've been doing the training

around everything else, then you've got to do coaching, you've got to pick up here and

it does, it's so much in there.

So, yeah, it's a huge relief.

>> Charlie: I'm glad I'm not the only one that feels like that. What does

a kind of typical week of training, it doesn't sound like there is

a typical week, but what does, like a week of marathon

training look like for you? How many days a week are you running? What sort of

mileage are you running?

>> Lizzie Diamond: So we have, we have ramped up the mileage a little bit

now. so I'm doing around about 65 miles a

week, which for me, for me personally

is big. And whenever any,

whenever anyone goes, how's the training going? I'm like,

yeah, just completely fatigued all the time.

But actually, I just think it's a constant level,

actually, even without the marathon training of just, you know what it's like, we just

fly, don't we? By the seat of our pants.

>> Charlie: Yeah. it doesn't help that it's summer holidays for a lot of that

training where you're like kids all day, every day.

>> Lizzie Diamond: But I did this to myself again. Keep

saying again, again and

again and again. I like the challenge.

So, yeah, so I'll do six days a week

and I will always have one day rest, which I absolutely

relish. No strength, nothing, not even a stretch,

nothing. Just my rest is my rest day and I

absolutely love it. and I'll do, I am going to

say, like m Monday, let's say that's

my best day. Tuesday, will be easy.

Wednesday will be, some kind of interval session.

So, for example, this week I've got, eight by five

minutes, half marathon kind of

feel. And then I've got two minutes recovery.

This is a Delos week, but that's just an example.

Thursday, easy, quite long miles.

Friday then will be more of a, like a threshold

endurance. Then Saturday, easy

miles again, seven, 8 miles. And then

Sunday is then a long run, which, can

have pace in it, but also 20 miles. This week

is completely easy because it's a deload. Although

20 miles is still not normal.

It's just not normal, is it?

>> Charlie: I mean, I did 16 on Sunday and I literally felt like I'd run a

marathon. But then, like you say, you have to then go straight

into. I had to like jump in the shower and then go and look after my son

and take him out for lunch with a friend and go to the playground. And

I'm like that. Yeah, active recovery.

>> Lizzie Diamond: Yeah, exactly

that. You don't really get a chance to think about what you've just

done. You're just like right up, shower. Let's go, let's go. Let's

go. Get in the car. We've got to go. And then I just

think, when's the next coffee happening? Because I need some.

>> Charlie: Yeah. so talking about kind of coffee, this is obviously a nutrition

podcast. What, what

do you use in terms of, like, you

finished your 20 miles, you're going to get in the car and go and watch Toby play

football. How do you make sure that you're getting in

your recovery? Nutrition, your pre race,

pre run nutrition, that kind of thing. And

yeah, what is your kind of nutrition for peak

marathon training look like?

>> Lizzie Diamond: So I will always get up

earlier, usually an hour before I'm about to leave

to ensure that I get some breakfast in.

I will admit that years and years ago, when I first started,

didn't have much knowledge about this. I

wouldn't. And, well, I ended up getting

injured. That's the long and short of it. So from

then on, I was like, I will do this

properly. I'll have something like,

something light. So whether that be a piece of toast

or. I like those, those little, waffles. You know, those sweet

waffles you can get.

>> Charlie: Oh, yeah.

>> Lizzie Diamond: So they're brilliant for me. They're really light and I'm good to

go. Maybe a banana. And then I'll take

loads of gels because I'm trying to take them every 30 minutes

on the run to get my gut, prepared and

ready, as well as some electrolytes. and then when

I get home, I will literally always have a

bagel and that will be with peanut butter,

and maybe jam. But usually just peanut butter is fine for

me. and then what we do

is, this isn't definitely not an advert because we pay for it, but, you

know, there's, like the. Hello. Fresh. A little bit like that. It's the

gusto. So we'll have that as well along

the week, just because we find that that ticks all

the boxes. And, I just have so many

snacks as well as I do, like,

eat the kids leftovers as well. I will say

that. I mean, that's just extra carbs.

but I will then snack throughout the day as

well as having normal meals.

But I do find that I am so constantly hungry

that I'm constantly snacking all the time. So loads of protein

bars. And I've got this protein

shake as well that I take.

what else have we got? oat bars, nuts. Those

lovely little packets of nuts that you can have.

>> Charlie: Cashews.

>> Lizzie Diamond: and all that stuff. And they're nice.

do you feel like that's more.

>> Charlie: Than kind of the snacking that increases when

you're marathon training rather than kind

of trying to do bigger portions or change what

you're actually having at meal times.

>> Lizzie Diamond: Yeah, 100%. And also, what I will say is

that I find it really difficult to eat a straight

after a run. And, I still do because I know that I need

to and I. And I know that I, like, I'm out on the run and I'm on the

hop, so I need to take something with me. but, yeah,

because I can still only eat a certain amount in

one time in a meal anyway. Otherwise I just feel a bit

icky. so the meal sizes are the same,

but, yeah, it's the snacking. Constantly

hungry. Yeah, constantly hungry.

I mean, it's great. Ah, but also as well as,

you know, it's rinsing my bank account.

Yeah, just, just eating all the

food. but, yeah, and obviously we've got, like, really nice,

like the yazoo, I've got to say, yasu milk

drinks that, for the kids, I just take loads of them as

well because they are just absolutely delicious. And protein.

Yeah, there we go. That's me.

>> Charlie: I drink these. Yeah, Arla protein drinks that

taste like chocolate milk and are absolutely delicious. And you were saying they're

expensive. I put them on my shopping list and my husband went the other day and

he was like, they are over two pounds per one.

He was like, do you really need them? And I was like, yes, they're

so convenient for after, like, the

long run to like, get in the car straight away or

in the morning, if I run before work, I'll take them. But I was like,

yeah, like, it's cheaper than a coffee

out is how I've justified it to myself.

>> Lizzie Diamond: Yeah, yeah, fair play. It is, actually.

Yeah, yeah. And you know what? You've got to do what works for

you as well, though, because there are so many other things

that people, there are still some people that don't eat

before these 20 ma runs. And I'm just like, wow.

But then, you know, you've got to do you. But for

me, I've learned from my own mistakes in the past and I

make sure now that I do it properly. But what

I do say, and I am going to say this, is that I

100% eat chocolate

and I'll have crisps. Crisps are my absolute weakness,

I have to admit. because, yeah, a life is

too short and I only ever eat it completely in

moderation. So I'm just like, yeah, I'm

going to have that chocolate bar and I will have that croissant. I love a

croissant. yeah, so

have your cake and eat it.

>> Charlie: Absolutely. What are your favourite crisps?

>> Lizzie Diamond: Oh, my gosh, now we're talking. Well, it's the

marks and it's Marks and Spencers. I've got my bougie

marks. It's the marks and

Spencer's, like smoky bacon flavour. They are

my absolute favourite thing.

>> Charlie: I've tried those.

>> Lizzie Diamond: Oh, my gosh, they're so, like, they're my favourite. My mum

introduced them to me and I was like, oh, I can't ever

not get them when I'm in m and s. They crinkle

cut, though. And I think that's what does it for me now

on holiday.

>> Charlie: That's my literal favourite thing is the crinkle

crisps.

>> Lizzie Diamond: It's the crinkle, yeah.

>> Charlie: Just like plain, ready, salted on

holiday, maybe a gin and tonic in

the evening. Crinkle crisp.

>> Lizzie Diamond: It's a game changer. Yeah, it is.

I'm a massive fan of, sensations,

I've got to admit. And then if I am out with the kids having

a picnic, a little bit of a weakness is giant wotsits.

>> Charlie: Oh, wow.

>> Lizzie Diamond: I know, but it's when the kids have them and I'm like,

oh, go on, I'll have a handful of them. so bad.

But yeah, I do, yeah, I love. I'm a crisp person and I

think the stronger the flavour, the better.

>> Charlie: Okay, interesting.

>> Lizzie Diamond: Yeah, yeah, I'm a beefy girl. Rather

than salt and vinegar, you know.

>> Charlie: I'm beef hula hoops. And

beef, like the steak

McCoy. Yeah, beef hula

hoops.

>> Lizzie Diamond: Honestly, six pack easy.

>> Charlie: Back to kind of nutrition. So everything in

moderation, there's room for everything, but

focusing on like, what you're eating before, what you're

eating afterwards to make sure you're fueling your run

and recovering afterwards. But you

mentioned that you're trying to have gels every 30 minutes. What gels do

you use and what's been the kind of process to finding the

gels that hopefully work for you?

>> Lizzie Diamond: Yeah, so, I've used in Morton,

because, well, they're fantastic, personally,

because they are, for me, the ones that

are the easiest on the stomach. I

think I said once upon a time I had a weak

stomach, but I'm beginning to believe that it's

getting stronger. Maybe, it's because my children

give me so many bugs that actually it's now

made of steel.

But who knows? I

went through lots of gels and there were lots that didn't agree with

me. And then I tried the Morton and,

Yeah, I found that they were the best. Not the caffeine, though.

Unfortunately, I can't quite get on board with

any caffeine gels yet. We're working on

it. and when it comes to the fueling,

I'm taking them every 30 minutes so that

a. I am always topped up

and never running low because I can't stand that

feeling of just being completely gassed out. And obviously they do take

a, you know, 20 minutes or so to kind of get in and have

that effect. and, yeah, I'm

just trying to think. And the carb drink is brilliant

as well. I won't have that when I'm out. If

I'm going to have that, I'll have that perhaps like the night before,

or I'll have a few sips before I go out. But I don't

want to take too much water on before I go for a run on, you know,

before, because I just need the toilet. but, yeah, so

that's what I'm doing at the moment. It's just practising the gels

and, it does work. It does. So by the time that I get to

marathon day, it's just, it's fine. I will say

by mile, like 22, it's

beginning to just take its toll a little bit

and it is starting to just cramp up. But

so far so good.

>> Charlie: I mean, Lizzie, you're only having to have like three or four. Think about our,

slower runners. I have to have like seven

and think about just where I have to put all of

that. Logistical nightmare.

>> Lizzie Diamond: Do you know what? That is so naive of me, you know,

because I actually am lucky because I

actually, there are points when I'm like, I can't actually take any more

on. Like, it is hard, isn't it?

>> Charlie: It is. And that's why I think it's so important that people

practise with a range of different gels. Because

there's like, Morton for me, doesn't have the

right texture, but for so many people, it works

amazingly. Whereas, like,

the ones that I use have a slightly thinner texture. I can sort

of chew them a little bit. And, it's taken me a while

to find ones that work for me. So I think

just, you know, people, blanket statement, oh, my stomach can't

take them. I don't like them, actually. There's so

many different gels and different textures and

chews and bars and things out there that just give them a

try, actually. Funny, we talk

about this, Morton. This month,

podcast listeners can save 10%

off, Morton gels with the

code cook, eat, run from xmiles. So use

that. And then also this, something called

active root. Have you heard of active root?

>> Lizzie Diamond: Yes, I have heard of active root. There's the ginger, the

ginger drink. Is that right?

>> Charlie: Yeah, that's one of them, yeah.

>> Lizzie Diamond: So that's at Abingdon.

>> Charlie: Oh, yeah. Is it?

>> Lizzie Diamond: Yes. Yeah. They're offering it at the aid station.

>> Charlie: Perfect. So you can also save 10% on that. It's as if

I planned it, but we didn't. I just tried their

new gels, a lemon gel that's all kind of natural.

So it's like tapioca syrup and brown rice syrup for people

that do struggle with the kind of more synthetic

gels. So we've got Morton, which is very,

like, kind of high performance and, kind of

manufactured. And then you've got active root, so you can give

them both a try. 10% off.

>> Lizzie Diamond: Ah.

>> Charlie: With the code cookeat run.

>> Lizzie Diamond: That is brilliant. That is so good as well,

because we do need to get, like, bulk

orders in when you have a big training

block. So 10% is

good. Yeah, get on it.

>> Charlie: And those running Abingdon especially stock up because

then you can get the on course nutrition. Give it a try

in training, which we always recommend.

>> Lizzie Diamond: Yes. Yeah, I know. Is that funny?

Our stars aligned

beautifully.

>> Charlie: Did you, did you try any gels that you

like? Immediately we're like, absolutely not. That.

The minute I've tried some that I've put them in my mouth and been

like, no, there was.

>> Lizzie Diamond: Oh, yeah, I have, I have.

so it was. It was high five.

nothing against high five. It was just. It was just me.

But actually, for me, it was too sweet. Yeah, it was

too sweet. And it was very, It was almost like a syrup. And

I. So for me, but then also, as well, I

do get the texture of Morton. I mean, how different are they in textures? You've

got Morton that you have to chew, and then you've got

high five. That's like a squash.

>> Charlie: Yeah.

>> Lizzie Diamond: And I think sometimes, though, there are the new runners that are coming

into running.

they don't know about fueling necessarily.

And so I think, yeah, I

think we should encourage people to have a little go as well,

because it's so important to keep those runs fuel

so you don't gas out.

>> Charlie: I feel awful. 100%.

>> Lizzie Diamond: Yeah.

>> Charlie: So, yeah, both of us do. Every 30 minutes,

I take one in the start corral. Do you do that or are you

sipping on your drink or.

>> Lizzie Diamond: No, I don't. So I will have. I

actually do I have the Morton solid bar.

so if I've got, like, a marathon day or a half marathon, one of

those longer, races, I'll get up early. Early and

have a oats. I'll have porridge always. And then

when it gets to about an hour before the race, I'll have a solid bar,

because that's also oats as well. And I find that

that sustains me,

basically until my first gel. And I feel really

like, I feel good and it's light enough to kind of

run at pace with and it not repeat on me.

>> Charlie: Perfect. Okay, so we're going to wrap up because

it's both of our bedtimes. But do you have

any tips or kind of words of

encouragement for people that have maybe

started running recently or they've been running a while

and want to see where their potential is?

>> Lizzie Diamond: Yeah, I do, actually. well, the first tip would be never be

afraid to push your boundaries. because a lot of us

are, including me, we

all have to push our limits, don't we? I think as

well. I really do encourage

trying to join a local club if you can, because

there is nothing better than having those people around you

who have all started where they have

started. and, you know, it's nice to be around like minded people all

the time. And also that's what I

did. And they had so much advice and so

much guidance. And I did my first marathon training block with my

club doing 30 miles weeks. And

it was the best experience because every single run I did was

with people. it was so good. And then I

think last but I know means least.

perhaps book. Book a race.

Book a race as a goal, you know, maybe it could

be in six months time, whatever it might be. And it doesn't matter what distance

it is, but maybe, you know, target something

and it'll make you

accountable for getting out of bed,

you know? because it's too easy to miss a run,

especially when it's dark. The mornings are

getting so dark and you could just roll over and be all

cosy. But yeah, it's about

being uncomfortable. So you get out of bed, that

cosy blanket. But yeah,

I think that's that.

>> Charlie: I love that. Thank you so much, Lizzie, and good luck in Abingdon.

Thank you, bing. And where can people find you if they want to

follow? Not track you, but follow your journey

through kind of training and life.

>> Lizzie Diamond: I guess just run her a four on, instagram.

Yeah, I mean, I am terrible on Strava, so I'd be like, you

can have a look at my strava if you want, but I don't name any of

my runs. You wouldn't have a clue what on earth was going on on a daily basis. Not

even my races.

>> Charlie: I know, morning run, evening run.

>> Lizzie Diamond: Yeah, even the

races. Just, you know, an evening PB.

>> Charlie: Oh, perfect. Well, we will look for you on

instagram, but yeah. Thank you so much. And, thank you for having

me.

>> Lizzie Diamond: Thanks, babe. Thank you so much for having me. It's so kind of you.

>> Charlie: Loved having you on. Thank you so much for listening

to this week's episode. I hope you enjoyed listening. As much as I enjoyed

chatting with Lizzie, her huh? Enthusiasm for running is

just so contagious. Please do leave the show a rating

and review if you enjoyed it. And don't forget to send us some topics

you'd like covered in future episodes. We'll also be

sprinkling in some more real runner stories after getting

requests for some. Next time on the show, I'm chatting

with Amy, aka the running dietitian, about

how to fuel for ultra marathons. She's just

finished an 100 miler and I cannot wait to hear about

what nutrition she took, how she trained, and

how the race went. So don't forget to

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