This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy. In this episode we hear about how Karen has totally changed her training and eating routine to support healing. We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.

It is well documented that Whey is an excellent protein source for exercise performance...but what about Casein?? Which should you be taking? Should you be taking both? We aim to demystify the data and the 'media speak' on this subject so you as a runner can make an informed decision on which...if either...is best for your running goals.

Female Athlete Triad….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, today we are going to inform you of the current research into this syndrome and outline the recommended nutritional approaches to help reduce the risk of it becoming a concern for you!

Running is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….” It is a series where Karen or I will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone….and hopefully our guidance and the information we share will support you on your running journey.

Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel those distances. The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners. So, in this episode we 1. Outline some Core Eating Habits for an ultra-runner to consider 2. Highlight some REAL FOOD ideas for ‘eating on the run’ 3. Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

Have you ever suffered from DOMS….delayed onset muscle soreness? If you have, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running”…..BUT…if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training. So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS. If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you.