WE'RE BACKKKKKKK!!!
Season two kicks off with a BANG with a dive into our most requested running topic: running fuel. After discussing worst and best runs of the break (including a big debrief of the first ever cheeky club run that morning) we welcome our expert guest Em Massey, who helps us unpack how eating impacts your running and vice-versa. We then finish on some helpful albeit very chaotic running recs.
🎽 Link to buy cheeky tee here.
If you want to support the show, please follow us wherever you listen to your podcasts or on social media: Instagram, Tiktok, Cheeky Run Club Strava community, plus Phoebe's Strava and Anna's Strava.
Music produced by Hugh Raper
Logo design by Michael Cotellessa
Thank you for listening!
WE'RE BACKKKKKKK!!!
Season two kicks off with a BANG with a dive into our most requested running topic: running fuel. After discussing worst and best runs of the break (including a big debrief of the first ever cheeky club run that morning) we welcome our expert guest Em Massey, who helps us unpack how eating impacts your running and vice-versa. We then finish on some helpful albeit very chaotic running recs.
🎽 Link to buy cheeky tee here.
If you want to support the show, please follow us wherever you listen to your podcasts or on social media: Instagram, Tiktok, Cheeky Run Club Strava community, plus Phoebe's Strava and Anna's Strava.
Music produced by Hugh Raper
Logo design by Michael Cotellessa
Thank you for listening!
Cheeky Run Club recognises that every day we live, work and run on Aboriginal land.
Anna:Welcome 1
Phoebe:two.
Em:episode one of season two of Cheeky
Anna:Run Club.
Phoebe:episode eleven?
Em:I like that. Cause then when there's like 500, we'll be like episode
Phoebe:Yeah, true. Yeah, from the
Em:Welcome to episode 11 of cheeky run club, the social running podcast and community for your everyday amateur
Phoebe:Hello Anna and
Em:listeners.
Phoebe:Today we're chatting about running nutrition, why we need to care about it, what good looks like, the most common mistakes made. And through all this, we'll answer about 8 million listener questions. And we're very excited to say that we have a special expert guest on to help us navigate the murky murky waters of running nutrition.
Em:We're then going to finish off by giving some brand new running recs, but first, I think we, uh, need to address the elephant in the room. I don't even know if it's an elephant, but we're both wearing t shirts that we did not have a couple of weeks ago.
Phoebe:t shirts on. So, let's kick it off
Em:So let's kick it off with our notable runs of the week. Phoebe, give me your best.
Anna:me your best.
Phoebe:it's gotta be the cheeky club run this
Em:morning. From
Phoebe:Imagine if I
Em:Oh yeah, I'd be, I'd feel personally attacked. Uh, so
Phoebe:so this morning we had our first ever community run and it was amazing.
Em:It was so good, I feel like we're still both just like on such a high. It's so surreal meeting people that are like, We listen to your pod!
Anna:Yeah.
Phoebe:Yeah. Yeah. It is bizarre. I feel like, um, I have a couple of highlights. Yeah. One was meeting Bridget Mm-Hmm. And Bridget was back in the olden days of Cheeky rum club. When we did, um, we set up running friends. Yeah. Bridget was one of the people who we set up with a running friend in Melbourne and Bridget and her running friend Sienna. Sienna was away, but Bridgette was there and she was telling me that her and Sienna catch up and run together every week. She said, we're so compatible. Um, running
Em:so nice.
Phoebe:which was so exciting. I said, we need to go for a run with them.
Em:said this before. I didn't think I made it up. Quite early in the morning before a lot of people had arrived and we were chatting to these two girls who we just assumed were friends and then they commented, that they had both been on the tram, obviously both in their running gear so then introduced themselves because they were like, Oh, well you must be going to the cheeky club run. Anyway. And then they ran the whole, I saw them like at the end of the event and I'm pretty sure they were just like going back to the tram together. Actually, I can't remember their names. but one of them had just moved from Brisbane. So shout out to you both.
Phoebe:yeah, yeah. You know who you
Em:You know who you are.
Phoebe:Um, one of the things I loved was how many people came by themselves. And you have to be so brave to turn up to
Em:I agree.
Phoebe:event By yourself, but something like this where you're like, yeah, I'm going to be interacting with people like you. It's easy to want the safety and comfort of lots of people, you know, and it's such an amazing thing that people felt like they could come. And it meant that everyone was more open to chatting and meeting new
Em:definitely, because there's not really that many times where you're sort of exposed in that sense. Like you can so often hide behind your phone when you're feeling a little bit awkward, but when you're running, you obviously can't do that. So you're out there and yeah, I mean, you're sort of forced to chat to the person next to you. I think everyone, you literally said to everyone. Your one job for today is to, like, if you see someone by themselves or the person running next to you, just say hi and introduce yourself, and I genuinely think that everyone did that.
Phoebe:It was so good. And as you were saying like, um, before with like, you can hide behind your screens. Even for us, like, we sit here and talk into these microphones every week, but we don't see the people who are listening. And it was so cool to meet all
Em:It was so nice. Like,
Phoebe:Oh my god, like, you listen to
Em:Yeah, yeah,
Anna:so cool. You
Em:listen to me.
Phoebe:are you sure you want to be doing this?
Anna:was like, they're gonna
Phoebe:I was like, they're going to find out how lame we
Em:Yeah, I know. We're way cooler in your headphones.
Phoebe:Heavily edited.
Em:Yeah. also my, I want to say a big thanks to one of my colleagues, Melissa for coming. with her two daughters, Emily and Maddie, she, went for a run on Wednesday night because she wasn't sure if she would, be able to make the distance. but I saw her, she was running by herself with her, with the triple M in her ears.
Anna:Oh, man. Loves it.
Em:Loves it. During the run. So she actually was probably the minority who didn't say hi to anyone when
Phoebe:merch. Shout out. but
Em:but still you get a shout out.
Anna:shout
Phoebe:out. Oh, that is so good. Okay, another highlight. Um,
Em:One more,
Phoebe:merch was a highlight. Because we'd been looking at getting just two t shirts basically for us printed just so we had something to wear.
Em:Selfish,
Phoebe:Yeah, yeah, and on I think Monday or even Tuesday it was like What if, let's just print out heaps of them and like, maybe people will buy them. Pretty much. And so we went on this frantic, quickly Are you
Em:you going to
Phoebe:full story? Well, now I guess we
Em:think
Phoebe:Oh, go on.
Em:go on.
Anna:Ah,
Em:Phoebe very nicely ordered the t shirts.
Phoebe:Um, but anyway,
Em:Um, but anyway. I was just perusing Someone taking my work? our Gmail account.
Phoebe:was just going over to see who's in.
Em:Anyway, I was just going over Phoebe's email, of the order confirmation and I'd noticed that she'd ordered the Martina t shirt, cropped.
Phoebe:I messaged
Em:And so I messaged her saying, Hey, Phoebe, just wondering if you're meaning to order the cropped t shirts, or if this was an oversight, this
Anna:was
Phoebe:was on Wednesday.
Anna:Run is
Phoebe:Run is Friday morning, and I've ordered crop tops. Also
Em:also in a meeting.
Phoebe:Yeah, I'm in a meeting, and I'm seeing Anna's messages come through, and I was like, Oh no, I haven't, I haven't ordered a crop top. a pretty fun night if all three of them were in little crops. With their bellies hanging out. The shirts got there on time and we love them.
Em:love them! Yeah,
Phoebe:and they sold out pretty much Straight or very quickly. Yeah,
Em:I
Phoebe:the end of it by the end of the event. They were voluntarily all gone and We have decided to do another run
Em:Yes.
Anna:yeah, if
Em:Um, so yeah, if you.
Anna:friend, then
Em:A cheeky friend. Then, buy a tape. Oh, there's
Phoebe:no pressure. If you like us,
Anna:can buy
Phoebe:our t shirts.
Em:we're in your ears right now, you must buy a t shirt.
Phoebe:Oh, I love it. Um, oh, we've got to do worse runs. Oh God.
Em:I haven't thought of this. Um oh, okay. Oh, well, let's hear it. Oh, oh, actually, yeah, maybe my turn.
Anna:be. And you
Phoebe:And you know what, it's a great worst story to tell because it's really relevant. to this episode. I, uh, yeah, the content, at least for me, it was. So I had a really bad run yesterday. I had a really long session.
Anna:Yeah.
Phoebe:It, was the longest session I've done in ages. And we just had had.
Anna:quite a,
Phoebe:We've had a really big week. I think it's fair to acknowledge. We've been really excited about this event and like planning little things. You know, we've never run an event before. So
Anna:before,
Em:Some may say a little manic. A little manic. A little manic.
Phoebe:Um, and I just was less organized than I usually am. So normally if I'm doing a long session like this, I prepare, I would like eight more the night before. I would fuel well the morning of, I would have maybe like a gel or something for the run, um, and I woke up on Thursday morning and I opened my cupboard and then I'd run out of bagels, which I thought I had bagels, and I just, I had no, nothing in the house. And so I started the run on an empty tank and I felt terrible. I was running like, we did an effort the week before and it was a bit shorter. But I was running so much slower, my heart rate was higher, I was doing it by myself, so that obviously makes it harder. and and I, I just felt like I hit a wall like two Ks in, and it was just pushing through, pushing through. I didn't end up finishing the session, I stopped a little bit early and just like jogged back feeling so flat. And then that day,
Em:was like,
Phoebe:I was like, I couldn't get on top of my fatigue. I was tired all day. I had a, massive day at work. I had a few meetings that I was, you know, really needing to kind of bring the energy for and I was like really frustrated with myself because I just hadn't, it's such a simple thing to get
Em:Yeah. Sometimes it's almost easier if you can blame.
Phoebe:yeah. Any other
Em:people or like other
Phoebe:the weather was bad or anything, it was like everything was
Em:but that's that's on
Phoebe:Yeah,
Em:sorry.
Anna:you. Exactly! Baby, uh,
Em:Brutal.
Anna:up.
Phoebe:messed up.
Anna:a
Em:You've been a bad
Phoebe:Yeah.
Anna:magnetic energy. today?
Phoebe:Anna.
Anna:mean, I'm
Phoebe:What about you?
Em:about you? I actually think yesterday was probably my worst run as
Phoebe:we had a shock, didn't we? We
Em:I also, yeah, I, yeah, I think, but yeah, overdid it a little bit this week. With life in general. And I also had a longer session. And yeah, I just really struggled. So our friend Ollie and I, we normally run together and I feel like normally we're pretty even, but he was well and truly dragging me around yesterday, which is concerning because I feel like, Well, I'm about to say it, but it becomes so much more real when I say it on the podcast, but I have a bet
Phoebe:Yeah. With
Em:Our young friend Oli we're both doing the Gold Coast half in the start of July. And if I beat him, he has to get a cheeky run club tattoo.
Anna:The stakes
Phoebe:The stakes are
Em:The stakes are high. If he beats me, I have to go to the, Drinks that evening in a banana suit. We
Phoebe:banana suit. Yeah, or not.
Em:got this. Yesterday during the session is the first time where I've been running with him being like, oh gosh, I do not have the upper hand here.
Phoebe:Um, I
Em:So last week I did my biggest running week ever. I've like never run so far, so I reckon I'm probably a little bit tired from that. And then yeah, similar to you, have just had quite a big week. My podcast partner ordered the wrong t shirts.
Anna:shirts.
Em:But yeah, that was my worst run of the week.
Phoebe:You know what I feel like for both of us? We've spoken before about how Running is like, how you're feeling when you're running is a good kind of proxy for how well you're treating yourself in life in general. I feel like we've probably both been pushing it a little bit. And maybe We'll set a mini goal. This episode next week, when we're recording next week, Both are feeling
Em:feeling better. Yeah, I like that.
Anna:Our main topic this week is fueling your runs. First of many running nutrition episodes we'll do. This will be a general introduction to running nutrition. Specifically, we want to understand how eating impacts running and vice versa. We're going to touch on pre run, during run, and post run as well as common mistakes.
Phoebe:And we are very excited to be joined by accredited dietitian, passionate runner, and our friend, Em Massey. Welcome, Em, thanks for joining us.
Em:Thanks for having me, cheeky
Anna:me, Cheeky Gal.
Phoebe:we dive into all the fueling questions that we have for you, we thought it'd be nice for the listeners to get to know you a little bit better. And so what keeps you running today?
Em:Definitely community and social connection. I love that you can exercise and catch up with your mates and fit all of that in before you go to work. But I think the reason why I run changes every day, like I think sometimes it's social connection, sometimes it's just to be with myself, other days it's to do something hard and to prove to myself that I can do that. I love setting goals. I love that side of running as well. and I particularly like over the marathon distance, I love being able to set a goal and work towards that.
Phoebe:Let's dive into our main topic. it's a big one, running nutrition. So to start off, can you tell us how does eating impact our running? This feels like what could be
Anna:What
Em:topic of an English exam in
Anna:English exam at
Em:the next three hours to respond to it. Um,
Anna:With 15 minutes reading time.
Em:yeah, I definitely need it. no, well, it's a big question. I've found running or started taking it more seriously. when I started university and at that same time, I was just starting five years of study of nutrition and dietetics and then working in the field for a little bit as well. and I suppose looking back retrospectively, it just really allowed me to apply what I was learning as I was studying to running. I had to start thinking more about how running was impacting. day to day for me. So how I was performing at uni and at work and at home with my family and friends, because I think once running takes on a bigger role in your life, and by that I mean, it's taking up more of your time nutrition not only starts to impact running, but it's more performance across your life holistically. when you're eating in the long run, let's say. I also consider how will taking on this fuel right now help me recover and how's that going to make me feel when I'm sitting at lunch this afternoon with my friends and how am I going to be showing up for them in that moment. So it starts and ends, not just when the run starts and ends. There are so many factors that impact. what you eat and what you're able to eat. So just to reel off a couple of examples, but
Anna:examples,
Em:allergies, intolerances, shout out to all of our Nizar gluten free buddies. Then like the socio political choices and preferences that people have around food, so whether you're vegan, vegetarian, how much you are able to or do consider sustainability and ethical practices when it comes to food prep and production, cultural influences in food choice, accessibility, affordability,
Anna:affordability,
Em:and then there's just time, like there's only so much time in the day that we have to think about and prepare food, and then one of the most influential things, I think as well, is the influence of the relationship that we have with food ourselves going out and being curious both with yourself, but information that exists out there about food too, to understand where you're at with your relationship with food before you can even start to think about how's that, how is that going to fuel me when I'm out running and I need to rely on this to help me to perform. So. I suppose the underlying message at the end of all of that is while I spent, four five years studying the science of nutrition and where I can try to best keep up to date with how that evolves over time because it is an ever changing field of science. it is an applied science. And so as much as it is a science, there is art to how that is applied to your life for you as an individual and for how that is applied to you as an athlete. And what may work for one person or one athlete won't work for the next person. So be curious, ask questions, understand what other people are doing, but you need to give it a go yourself to understand it, if it'll work for you. And you need to tinker and experiment and figure out what's gonna work best for you. So, I think, go see a sports dietitian. talk to someone who knows what they're doing and can give you personalized and individualized advice because while today I'll mostly try to talk to themes and
Phoebe:And I important
Anna:general practices and general evidence that applies in this field to really understand what's best for you. as an
Phoebe:go out and find
Anna:Mm.
Phoebe:another,
Em:potential,
Phoebe:Consideration here that I, I feel like I see a lot in the running community. if you don't see yourself as like a runner or an athlete, which a lot of people who just casually run, don't, you don't actually think you need to take your nutrition. Seriously, and I think for ages I kind of rolled my eyes at the idea of going and seeing a, dietician or, or changing my diet. Because I was like, oh, I'm just kind of casually running. And it took me so long to understand, to almost give permission to myself to think, okay, you can still care about this. And it, it is always going to impact you.
Anna:I think
Em:definitely. and not only taking it seriously, but to that point, I think by virtue of that, and by how much marketing and misinformation there is on social media, it's really hard to know what to take on face value, what to be more critical of. And I think just putting that critical lens on when it comes to nutrition is really important and that would be one of my biggest pieces of advice if I can leave anything on this podcast is if someone is presenting you like a six to 10 word sentence on a quick solve or a solution to something, it's likely not going to be the answer
Anna:or
Phoebe:I'm keen to unpack a little bit more about the relationship between running and eating what, what impact does it have on someone's running or life, as you say, if they're underfueling? Yeah,
Em:I think, with under fueling, sometimes it can be a really hard thing to pick up on, I think as well when you're new to running and if you're slowly increasing the mileage that you're running, it can really creep up on you, And I think it probably starts to show. in other areas of your life before it starts to impact your running, so I think some of the telltale signs would be that you're more fatigued when you're running. you might find that your hunger patterns and your appetite is changing to how it was previously. lapses in concentration and just cognitive function at work. I think a lot of people will identify with that, having that slump in the afternoon anyway, but paying attention to whether that's happening earlier in the day, just that general sense of lethargy within yourself as well. Like if you're feeling Um, and and then if you are under fueling that can then trend into injury risk and, decreased function, which means you're at risk of getting sick and then looking at, reds or relative energy deficiency in sport that looks at when you've under fueled for a significant period of time. And then that results in loss of menstrual function. And then that can lead to, or often is a precursor for bone stress in women particularly. but again, I think that topic in and of itself needs
Phoebe:Yeah,
Em:whole episode of unpacking, but
Anna:season,
Phoebe:I think even that is, it's so useful because Exactly like you said, I was running more and I hadn't learned how to change the way that I was eating and I was feeling really fatigued. But I put that down to running more. And obviously running more is gonna make you a little bit more fatigued, but nowhere near to the extent that I was. experiencing it, but just because I didn't have a, uh, framework in my head to understand, uh, what might actually be, what can I attribute to the way that I'm eating, as opposed to just the way that I'm expending my energy with my running.
Em:Yeah, yeah, definitely.
Anna:Speaking of that, is there a way to sort of just distinguish between being tired from running more, that adaptation and that stress on your muscles and being exhausted because you're not feeling enough?
Em:I think being with how you're reflecting on your activity and like how long that fatigue's been showing up for and what you've changed that may potentially be impacting. you feeling fatigued but I also think it's really hard to pull out that it's just running and it's just connected to how much you're eating
Anna:because um,
Em:it could be your sleep, it could be, you know, something else in your life is stressing you and that's making you feel more fatigued. and it's probably just reflecting on what you have eaten relative to what you've had on in the last couple of days, but I always say that if in doubt, just. Have a treat. a snack. Because I think, just getting a couple of extra hundred calories in for the day, topping up and like being sure that you've nailed it for the day. Yeah. Top
Phoebe:Top up. Have a treat. I'm topping
Anna:topping up. If in doubt. Are you able to break down the core pillars of a runner's diet, like proteins, carbs, and fats, and how does this, changes you get, more serious with your running? and
Em:As a blanket rule, the more that you're running, the higher your carbohydrate intake is going to have to be. And as a result of that, the energy contributed from fats and protein will change a little bit. I'd say it's probably going to impact more your fat intake, because you're going to be wanting to keep your protein intake. I can't remember the exact number. Um, and then I also, I can't remember the exact number of times I've been in the hospital. Um, but yeah, I've done a lot of, um, things
Anna:that max. So what, if you're sort of like a
Em:yeah, I've
Anna:70 kilogram female, that's roughly around 140 grams of protein a day. That's a lot of protein. That's
Em:yeah, I think When I'm thinking about the approach to nutrition for
Anna:a runner,
Em:I think about it as pre run, during run, post run.
Phoebe:So let's dive into that. let's talk eating before around, which is probably the thing that I reckon a lot of our listeners have the most trouble with like so many questions around how to, I'm not hungry when I first wake up in the morning, like no concept of like eating before around. So a carbs the goal before run, you're just thinking about carbs pretty much?
Anna:much? Yes. Yeah.
Em:start with something like a banana or peanut butter and banana on toast, if you do have really sensitive stomach, starting with something like a banana, two hours out from your runs, a good place to start, and then progressing and closing that gap between run start time, and when you're eating. so ideally getting as close to you can wake up 15 minutes. Before you run and you can have a banana and then you're fine. if you can't wake up early enough to have something before the run, ideally the night before when you go to bed or like when you're eating dinner, thinking about, okay, let's like, let's have a treat. Let's top up. consider where in the week you can swap maybe a run or two to the afternoon. So you can start to implement, how can I practice nutrition and working that into my afternoon run. And one of our friends,
Anna:friends Yeah, I was thinking of
Em:bars while
Anna:And the banana. Banana?
Em:So once you can handle whole grains
Anna:whole
Em:you're out jogging, you know, you, you know, you're doing well.
Anna:Yep.
Phoebe:And let's talk about eating during a run. Something we get questions on a lot is when do you start considering eating while you're running?
Em:Anywhere from that 75 minute to 90 minute plus mark is where I would start thinking about taking on something while you're running. Cause that's going to be putting more strain and stress on your body. So you're going to be wanting to get more fuel in. So it improves your recovery. other thing and why it's that 75 to 90 minute window is your body can fuel roughly 90 minutes of aerobic exercise without needing that top up with the glycogen stores that it has.
Anna:And, in relation to what we should be eating during the run, do you have a preference from, a dietetics lens on whether or not, gels are the way to go? Or are you okay to have lollies or in my case, apricot bites? Yeah.
Em:of what works best as long as there's sugar in there? Can I chew that while I'm breathing heavily? my mouth's going to be really dry. Is that food texture what I want?
Anna:I going to be able to get it down? Yeah. Yeah, correct.
Em:The closer I get to, a race, I'll try to simulate in long runs or in training what I want to do on the race day.
Phoebe:Let's say you're not training for a race. what's your favorite, mid run fuel?
Em:To? recently switched from Allen's Snakes to, is it Natural, Natural Confectionery Company? Yeah. Yeah. Texture's better.
Phoebe:I completely agree.
Em:like softer. Yeah. I feel like there's better variety in the flavours.
Anna:I, um, I just wanted to join in the conversation. Neither of those are celiac friendly, but I do remember when I was a kid that the Allen's snakes and lollies, they had like a certain grease to them that I don't think the natural confectionery ones do they leave a like oily kind of taste in your mouth.
Phoebe:a bit juicy
Anna:Yeah. That the natural confectionery just
Em:are oiled before that's the last step of the production line, to stop them from sticking together. Yeah,
Anna:Yeah. Okay.
Em:so maybe
Phoebe:So maybe they've got a bit too much oil in
Anna:Yeah.
Phoebe:you're onto them.
Anna:I'm onto them and I don't even need them.
Em:oil with them.
Anna:Do you have any tips of how to not get a stitch during your run while taking on board fuel?
Em:I think the best tip to preventing and mitigating is that practice when you first start out trying taking on fuel when you're running, do that as a jog
Anna:Yep.
Em:at a really easy pace. I think often where people run into trouble with gut upset when they're running and they get a stitch is where they haven't practiced taking on that fuel when they're running at pace. Think trialing the intensity at which you're running potentially adding in some walking. If you're having a gel, like, sipping on it rather than taking it in a big gulp or to your point if you're eating a snake
Anna:snake, just
Em:just nibbling away at it for a little bit. Um, even just trying Putting a lolly in your mouth and sucking on it so like you're getting used to like the sensation of a way of, of, of having food in your mouth and that sweeter taste when you're running. Cause quite often with gut upset, it can become a bit of a psychological thing too. Like, you know, when you get anxious, you get butterflies. It's that same thing of, Oh, I'm nervous about taking this nutrition because I know it's going to give me a stitch or it's going to upset my stomach and you're almost talking yourself into it. so just trying to, really ease yourself into that process.
Phoebe:Let's talk about eating post run, what should we be thinking about when, we're fueling post run?
Em:post run, here's where
Anna:where
Em:You want to be starting to think more about protein because that aids muscle repair and recovery. and
Anna:there's
Em:a lot of info out there around getting protein in within 30 minutes after you finish your, exercise window. And there's actually been some like relatively recent research come out about this because for a very long period of time, the understanding was that when you sat down to have a meal, your body could only absorb. roughly 20 to 30 grams of protein. And so that 30 minute window post exercise became really important because if you didn't get that amount in, then it was then limiting the amount of protein that you could get in for the rest of the day. The, I suppose the myth or the belief that has been changed as a result of this recent research is that our bodies can absorb, but actually don't know where that ceiling is for protein absorption now, which is great because it just means there's more flexibility in that. but in saying that, I still think the best approach to have making sure that you still are fueling for whatever is ahead of you for the rest of your day. And I think fasting for longer periods, can put you at a risk of, energy deficiency, which is what we were talking about before. So it puts you at a risk of under fueling. So having that meal.
Anna:as soon
Em:soon as you can post run becomes really important for that. So the more you eat, the
Phoebe:the
Anna:If in doubt, have a treat.
Phoebe:a treat. Top up. Love to hear from you. I'm actually so interested to hear
Anna:you, Ethan. Phoebe's like smiling into the microphone. I'm like, what
Phoebe:I feel like
Em:of scared about what the question's going to
Phoebe:You have the nutrition expertise but you also are a runner and see so many runners and their behaviours around food What is the most common mistake that you see people make
Em:a fueling in long run one. Um, yeah, I think Whether it's not eating or whether it's just not taking on enough during that long run, and also just the practice and getting in the repetition and gut training of taking on fuel when you're long running is so important.
Phoebe:So let's take that example, if you're doing a long run, let's say two hour
Em:run, What
Phoebe:what would you have before? How long before? What would you have during? And what would you have after that?
Em:Uh, so,
Phoebe:if we
Em:if we start our long run on Saturday at 7am, I'll get up at 5am and have two pieces of toast for breakfast. a banana and a coffee.
Anna:to interrupt. Yeah. Why so early?
Em:A little bit of personal preference. I like having the time to just mentally prepare and wake up and feel good before a long run. Okay.
Anna:good before a long run. Yeah, they're
Em:nothing worse. I'm getting old, there's
Anna:I'm getting old. I need to wake up.
Em:feeling a
Anna:These old balloons.
Em:genuinely. and I also think that time between waking up and starting the run is good to get into like regular bowel habits as well. Because again, rice day, no one needs that.
Anna:Yeah.
Em:Although I reckon one of my hidden talents is knowing where all the public
Phoebe:public toilets are.
Em:I reckon I could create like a broadsheet article
Anna:saying the
Em:best to worst.
Phoebe:Oh, we should absolutely do that.
Em:but I'm not telling you where the good, like the top
Anna:you where to look back to find it.
Em:but then getting to the run, then every 35 minutes within the run I'll have either
Anna:two
Em:two or three snakes.
Anna:Or
Em:or if I'm approaching a race, I'll have two gels within that as well I also like to overfuel on some of these long runs, have more than what I would on race day, because, you know, it's me, that helps train my gut and makes it more resilient to other stresses that it will be under on race day, like the intensity that I'm running. And when you are running, your blood is redirected from your gut
Anna:your muscles.
Em:because they're what's working and what needs your attention. So that's often where that stitch feeling comes from as well. so I just try and smash it really and then post run, I'll have a
Anna:Yeah,
Em:And again, like when I was talking at the start around all the things that influence food choice and what you eat, I started having those because they were easily accessible at service stations on the way home from a long run. And. No matter where I was, I could get one. I prided that I was having like a big M chocolate milk, which is also fine. If that's, if that's your jam. But when I saw this product and it has 30 grams of protein as well, like that's perfect. And then for me like 90 minutes to two hours after that once blood started coming back to my stomach and it's come back to life a little bit that's when I'll have eggs on toast or go find a nice sandwich. that time. Like, you go for a long run, it takes it out of you. And if you have to go to like a social function, like I've
Anna:function,
Em:had weddings 30, it's like everything the last six months. And you just don't want to be feeling like crap in the afternoon. You want to know that, you've got energy to fuel you through the other things that you want to do. and yeah, I guess rounding out the chat, going back to what I was saying at the start of I like to think that there's periods of training where running exists around my life then there's other times where I'm like, nah, I really want to like dial in and train for this and then life will exist around running. So. I think nutrition is a tool that you can really lean on and use to your advantage to be able to power you through the things that You want to do
Anna:and thank you so much for coming on today. That has been so insightful.
Phoebe:Thanks so much.
Em:Pleasure.
Phoebe:Our final segment today, we're bringing back some running wrecks. So Anna and I both thought of some really good running wrecks over the break. Anna might get you to kick it off. What's your running wreck?
Em:running rec? So, quite timely with this episode, running rec is a drink.
Anna:And it's
Phoebe:a drink.
Em:not Rockabees, because I feel like I've already, I've actually, I don't think I've officially
Phoebe:officially given
Em:them a rec, but I, I'm sort of like, normally I'm Ruckabees or nothing, like if there's not a Ruckabees, I just, I'm not having a like protein drink. but I have come into contact with the Body Science Sport banana flavoured protein milk drinks. This isn't for, this isn't for the faint hearted. Um, it takes me back to being like a five year old kid having a banana paddle pop at the beach when everything's like melting over your arm. It's that really fake banana flavor. Almost like those banana lollies, but in this milk drink. And it's cold. Goes down so well after a run.
Phoebe:is it in the cold section of supermarkets?
Anna:Uh, it
Em:in the, no, sorry. It's on the, in the aisle section. So in like the nutrition aisle. Um, but I got it from petrol station and when I first tried it and it was in the fridge, but they are so good. There's like 30 grams of protein in it and good bang for your
Phoebe:Yeah, love it.
Em:what about you? What's your
Phoebe:Okay. So I've had a submission, um, from my brother Joe.
Em:Oh,
Phoebe:It's, this is for people with shin splints. Okay. And first of all, I just want to say,
Em:more highbrow than my record.
Anna:Oh,
Phoebe:I know. And I have had my fair share of shin splints. So, um, this is coming from a place of deep, deep empathy. Um, so this is a shin splint hack that I wish I'd known.
Anna:Jo has
Phoebe:And Joe has done this. A number of times. So the hack is. Get a paper cup, it up with water,
Anna:pop it in
Phoebe:pop it in the freezer the night before you need to go for a run. In the morning, wake up, take it out of the freezer, cut the bottom off the paper cup and pull it off so you've got exposed kind of, exposed kind of nub of ice and then,
Em:That sounds so
Phoebe:yeah, yeah, I don't know if I like it,
Anna:like
Phoebe:then apply the nub of ice.
Anna:You've got
Em:is
Phoebe:I got a snot!
Anna:on.
Em:the
Phoebe:Apply the nub of ice, like it's chapstick, to your shins.
Em:and
Phoebe:Yeah, and it like, really decreases the inflammation. Yeah, and do it like, right before your run, so it's really soothed. And then you can obviously do it after when you get, you know, put the nub back in the freezer for a bit.
Em:freezer. Pull
Phoebe:Pull it back out when you're ready, and apply
Em:and
Phoebe:Yeah, so I am really, I mean, I hope that I won't need chives because I won't get shinswins, but yeah, the idea is like, it's really intense ice, like there's nothing between you and
Em:nothing between you and the
Phoebe:I think you'd want it to be like a little bit moist, maybe run some water over
Em:want, you want the nub to be moist? Moist nubs are the best nubs.
Anna:bit moist
Phoebe:of control.
Anna:maybe
Phoebe:well just imagine if it's wet, it'll just, it'll just slide a little bit nicer.
Anna:I'm trying to pull back and make
Em:my god. I was
Anna:to put an
Em:Joe this.
Phoebe:Um
Em:Joe.
Phoebe:that's it for Season 1 of Episode 2. Okay, episode Ha
Anna:um,
Phoebe:ha It's like when, like, um, toddlers haven't had their nap. I feel like that's us right now.
Em:Yeah, yeah, yeah, actually.
Phoebe:that's it for season
Anna:11! That's
Em:11, that's it for episode 11.
Phoebe:Cut us off!
Anna:off!
Em:Anyway, thank you so much for everyone, um, for listening. If you're still here with us, thank you for coming this
Phoebe:thank you, all of Feels good to be
Em:It's actually, yeah I was going to say, I was sitting here before being like Oh, this is really nice. Yeah, it's really
Phoebe:And hopefully you feel the same
Em:Yeah. If you haven't already, please subscribe to us on Apple or Spotify or wherever you get your podcasts. We really, really appreciate it. And we can't be, we can't
Phoebe:wait to
Em:to be in your ears next week. Hopefully with a little more energy and a little less
Phoebe:and a little
Em:Yeah.
Phoebe:ego. Less
Em:Bye.
Phoebe:I
Anna:an explicit warning on the blogger. I don't think they were getting quite that. My friend's
Phoebe:pull back and make it
Em:move down. Oh my god, I'm like fully crying.
Phoebe:Oh, I don't think we can include that. My
Em:Um, follow us on Instagram, tag us in any of yours.
Phoebe:merch! Give us shoutouts!
Anna:Give. us