Nutrition for Running Injury

Nutrition for Running Injury could help prevent YOU from taking excessive time out of running to recover. In this episode we discuss some of the most common injuries experienced by runners including shin splints and plantar fasciitis. We go on to delve deep into the risk factors for their development, and even considering your running shoes and their potential impact on injury. Finally we explore dietary and lifestyle changes to help speed up recovery...or better still, prevent injury occurring. 

Show Notes

(02:00)

An overview of the most common running injuries including: Plantar Fasciitis, Achilles Tendonopathy and Shin Splints.  

(08:00)

Delving deeper into Shin splints?

(11:17)

Discussing Achilles Tendonopathy and how it manifests itself

(13:25)

Describing Plantar Fasciitis and the risk factors for it developing

(18:02)

Looking at WHY injury occurs so frequently in runners. Considering risk factors including: chronic training overload, previous injury, changes in gait.  

(24:24)

Discussing running shoes and their potential to lead to injury

(27:06)

Considering a runner’s psychology and its impact on injury risk 

(31:15)

Thinking about aspects of general lifestyle as potential risk factors for running injury including: stress, diet, alcohol, overweight/obesity

 (33:44)

Highlighting the female factors to be aware of.

(39:40)

Looking at diet to help reduce the risk of running injuries with a focus on protein (and the branched chain amino acids) and collagen.   

(47:26)

Moving on to discuss lifestyle factors to support prevention and/or recover from injury.

(54:52)

Key takeaways:

• Injury in runners is very common, especially of the lower limbs and additionally the lower aspect of the leg
• Women are at greater risk of injury than men and age also has an impact
• Consider a consultation with a professional gait analyst or Podiatrist to help rectify any pronation etc. They could also help you with choosing the correct shoe for your running gait.
• Think about how you train – ensure your increase in distance and intensity is gradual
• Ensure you eat an optimal diet CONSISTENTLY and one which contains they key nutrients for the health of bone, muscle and other soft tissue. 
• Finally, remember that injury can lead to time out of training so prevention is BEST

Related Episodes:

Endurance Running and Immune System

Nutrition To Solve DOMS

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

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

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If 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.

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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at hello@runnershealthhub.com

Happy Running!

Aileen and Karen

www.runnershealthhub.com