This is the second episode in our “My Journey To….” series where we are chatting about Karen’s Journey to Recovery from Injuries. In this episode she updates us on her progress with an emphasis on her current:

  • Treatment Plan
  • Nutrition Plan 
  • Training Plan

The BIG question is… she back running?? Listen in to find out more!

We hope that by sharing Karen’s journey, if you ever have to face a similar dilemma you’ll be able to tap into our advice to help your recovery.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at



A recap on the injuries Karen is recovering from before moving on to discuss her current treatment plan. The two injuries are:

1. A chronic hamstring tendinopathy, which has been an issue for approximately two to three years

2. An acute big toe injury. This injury occurred in the late stages of a 20 mile and very hilly trail event

Big toe injury diagnosis and treatment:

An acute arthritic flare-up was diagnosed and the treatment plan includes: shockwave therapy and targeted exercises


An update on the hamstring tendonopathy treatment:

Several new targeted exercises hare been prescribed

Another session of shockwave therapy

Heat therapy for 20mins twice daily


An update on Karen’s current nutrition plan including:

Reducing coffee intake

Being mindful of portion sizes at mealtimes

Changing up breakfast

Time restricted eating (TRE) 

Exercising BEFORE breakfast  


The big question answered…… is, Karen back running? YES or NO!! before moving on to discuss Karen’s current nutritional supplement plan including:

  • An exploration of the ones she is currently taking
  • Has she experienced any side effects from taking them?
  • Has she made any adjustments to her intake?
  • Has she removed or included any new supplements and if so…WHY??


Looking at how Karen is dealing emotionally with her current journey to recovery from injury with an emphasis on FOUR key words she would use to describe how she is feeling. The four words being:






Outlining topics/updates to discussed on the next episode including:

Shockwave therapy – any changes in severity of discomfort 

Toe injury – is it continuing to improve…how far can Karen run pain free

Training – Is running now up to 1hr…or maybe beyond? 

Physio exercises – self-discipline and CONSISTENCY in doing them

Nutrition – TRE – Has Karen managed to move from 12:12 to 14:10. And changes to breakfast  

Supplements – any change?  Is Karen continuing to take them consistently!!

Emotions – more positive than negative?

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance


Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

Nutrition for Running Injury

Nutrition for Soft tissue Injury


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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at

​Also, when you’re ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners – what are your nutrition and running goals, challenges and successes, please drop us a line at


Best Wishes and Happy Running!

Karen and Aileen