We spotlight 2 questions from listeners, the first is looking for advice on returning to training following a back injury/prolapsed disc injury. The second covers how to alleviate tiredness, the athletes food plate and how to focus on being leaner.
(03:23)
A background to Lesley’s question.
(05:32)
Aileen’s personal experience of disc injury and the treatment approach she took for recovery.
(09:31)
Aileen’s personal experience of reintroducing exercise.
(10:58)
The importance of consulting with a professional physical therapist and taking their advice over generic information on google!
(11:58)
Suggestions of some restorative exercise which may be considered under supervision of your professional physical therapist.
(14:09)
Rebuilding stamina during training to be race ready.
(18:01)
Aileen’s nutritional approach to using an anti-0inflammatory food plan and therapeutic supplements.
(19:40)
Pro inflammatory foods to eliminate or minimise during recovery.
(20:53)
Pro inflammatory cooking methods to eliminate or minimise during recovery.
(23:27)
Using anti-inflammatory food sources of omega 3 fatty acids
(25:17)
A reminder on adding in pre, during and post run fueling as your distances increase during training.
(29:56)
A background to Charlotte’s question.
(31:03)
How to check if you are eating enough for all of your activities including running.
(34:41)
Eating for blood sugar balance to promote even energy levels and avoid energy dips and slumps.
(36:47)
Everyday foundational nutrition and planning your food to meet TDEE and training requirements.
(39:28)
Discussing two potential nutrient depletions which may contribute to low energy i.e. B12 and iron status.
(41:26)
Three considerations on eating to be lean:
· Eating for energy balance
· Using carbohydrates strategically
· Optimising protein intake for mid life age phase
(46:37)
Sources of BCAAs branch chain amino acids
(48:04)
Adjusting your exercise plan to include the advice from ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP). When we get to midlife it’s important to complement our run training with resistance training and exercise with promotes flexibility and balance.
(51:37)
We're all individual, and that the recommendations we suggest today may not be suitable for everyone. So, if you do feel that you require a more personalised approach to your nutrition for, for your running and for any other health concerns that you have, please get in touch with us to discuss how we could work with you. You may book a free introductory call with us. We’d love to hear from you.
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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 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.
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Happy Running!
Aileen and Karen
www.runnershealthhub.com
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