In a Runners Kitchen

October 8, 2020

In A Runner’s Kitchen – Runners Food

We always want to do the best we can for our health and our running but sometimes time to prepare and inspiration for producing easy but tasty and healthy meals and snacks eludes us.

So, in this episode Aileen and Karen take you behind the scenes in their home kitchens. They share with you some aspects of their “kitchen set up” that ensures they are always prepared and able to rustle up a meal or snack that supports a healthy life and optimises their training and results. Hopefully you will be inspired too!

LISTEN HERE Episode 27: In a Runners Kitchen


In a Runners Kitchen – Runners Food


In the kitchen and talking about creating a healthy food environment, which includes the quality and provenance of the food eaten and how and where to shop.


Moving on to consider which foods to have in the fridge/freezer/larder and how to achieve 80% healthy food items in the kitchen.


Karen shares a few tips on how she creates a healthy kitchen environment at home.


Discussing why it is important to create a healthy kitchen and how it could support everyday health and running performance


Aileen and Karen now share their “GO TO” foods for rustling up healthy meals and snacks to support their health and running performance. They share ideas for breakfast lunch/dinner and snacks.


Karen shares some ideas for pre/during/post training snacks, thinking about easy preparation as well as nutrient content of the foods.


Delving into healthy ‘fast-food’ styles of cooking such as stir frying, steaming, and slow cooking. Some great tips shared on how to create the perfect stir fry and one-pot meals whilst also recommending which oils to cook with.


In a Runners Kitchen – Runners Food

We haven’t discussed any specific female factors in this episode.

However you may wish to consider stocking up on foods which promote female sex hormonal balance.

Include phytoestrogenic foods eg. soy and its products, fermented soy products, flaxseed, and probiotic foods.

Increase intake of cruciferous and organic vegetables – these include compounds which bind to excess oestrogen and xenoestrogens (toxins having oestrogenic effects) removing them from the body. Organic vegetables reduce exposure to potential xenoestrogens.

For more information:

Listen to Healthy Woman Healthy Runner Mini Episode on Hormonal Health


In a Runners Kitchen – Runners Food

  • Consider the quality and provenance of the food you buy, how it’s stored and looked after, how it’s prepared and cooked and eaten
  • Choose reputable suppliers who have already done the quality checks for you
  • Change to 80% healthy foods in your kitchen and have them front and centre – easier to make good choices
  • Do this so you are always prepared and able to rustle up meals and snacks to support a healthy life and optimise your run training
  • Stock up on your GO TO Ingredients for breakfast, lunch, dinner and running snacks
  • Try Healthy Cooking Styles to enhance the nutrition value of your meal and create more time to do the things you love

Related Episodes:

Nutrition Basics for ALL Runners

Smart Food Prep for Runners


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.

Remember we are available to support you if required contact us at hello@

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