This week, Charlie takes a dive deep into the essential topic of sweat, sodium and hydration with Andy Blow, founder and CEO of Precision Fuel and Hydration.Understanding HydrationCharlie explains how dehydration impacts performance, leading to symptoms like increased heart rate, GI issues, and muscle cramps. Learn about the average fluid needs for men and women, and how to adjust for sweat losses during training and races.The Science of SweatAre you a salty sweater? Discover why sodium is the most crucial electrolyte for runners, with average losses around 900 milligrammes per litre of sweat. Charlie discusses the importance of adding salt to your diet, particularly in pre and post-run foods and drinks. Precision Fuel and Hydration’s Andy BlowAndy shares the journey of Precision Fuel and Hydration, from its inception to becoming a key player in the endurance sports nutrition space, and Charlie puts your questions to Andy about some of your favourite products. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, we're addressing a common yet often overlooked issue for runners: gastrointestinal (GI) problems. Join Charlie as she sits down with registered dietitian and seasoned marathoner Kristy Baumann to explore the common mistakes that lead to GI distress during runs and, more importantly, how to prevent them.Understanding GI IssuesKristy breaks down what GI issues encompass, from gas and bloating to diarrhea and vomiting, and explains why these symptoms are so prevalent among runners. Learn about the factors that contribute to these problems, including diet, hydration, and the physical impact of running on the digestive system.Preventing GI ProblemsDiscover practical tips to avoid GI issues, such as the importance of hydration, the role of sodium and electrolytes, and the benefits of a well-planned carb load. Kristy also shares her insights on how to train your stomach to handle race-day nutrition and the potential impact of race-day nerves.Special ConsiderationsFor runners with specific conditions like inflammatory bowel diseases, Kristy offers tailored advice on managing symptoms and choosing the right nutrition products. She also discusses the potential benefits of modifying what you wear during a run to alleviate GI discomfort.Real-Life ExperiencesCharlie and Kristy share their own race-day disasters and the lessons they've learned from them. From the pitfalls of trying new gels on race day to the consequences of poor pre-race food choices, their stories highlight the importance of preparation and practice.Connect with Kristy on Instagram at @marathon.nutritionist for more tips and to learn about her group coaching programme launching this July.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

In this episode of Cook Eat Run, we delve into the world of sports nutrition with a focus on the innovative brand Styrkr. Join Charlie as she chats with founder Christian Sanderson and avid runner Jamie, known on Instagram as @jamies.running, about their experiences with Styrkr products and how they enhance their training and performance.Jamie’s Running: Fueling Early Morning RunsJamie, an early morning runner and Styrkr enthusiast, shares his fuelling strategies for those pre-dawn runs. From using Styrkr's Mix 90 carb drinks with caffeine to incorporating their rice bars and gels, Jamie provides practical insights on how to optimise performance and avoid GI issues. He also discusses his training regimen, including his preparation for the Chicago Marathon.Christian Sanderson: The Styrkr Story Christian shares the fascinating journey of Styrkr, from its inception in his own kitchen to becoming a go-to brand for endurance athletes. Learn about the key products that have made Styrkr a standout in the market, such as the Mix 90 carb drinks, Gel 30 Nitro, and the award-winning Bar 50 rice bars, which Christian originally created with his daughter.Charlie also taste-tests some of Styrkr’s products, including the Bar 50 rice bars and the Styrkrthon protein bars - tune in to get her verdict!Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Charlie is back with more nutritional knowledge that could give you the edge in your next race! Are beetroots the secret ingredient to a runner's success? Find out in today’s episode of Cook Eat Run, where Charlie chats with ICU dietitian and marathon winner Tom Hollis and Beet It Sports drink Brand Manager Jonathan Cartwright, about the power of nitrates in enhancing running performance.Tom Hollis aka: PlantrunnerTom, fresh off his Milton Keynes marathon victory, shares his personal strategy for tackling two marathons in 15 days and the role nutrition played in his recovery and triumph. From carb loading to the specifics of race day fueling, Tom gives us the lowdown on how he optimises his intake for peak performance.Delve into the science behind nitrates, and why they might be more beneficial for recreational runners than elites. Plus, get practical advice on how to incorporate beetroot shots into your routine, and learn why a clean mouth might not be your best friend when it comes to nitrates…Discover the potential of nitrates not just for race day, but also as a training aid, and explore the emerging trend of including nitrates in mid-race fueling.Jonathan Cartwright: Beet It SportsAnd if you're curious about the brand behind the beetroot magic, stick around for Charlie's interview with Jonathan Cartwright from Beet It Sports. Uncover the origins of Beet It, its evolution alongside groundbreaking research, and why its products might just be the natural performance enhancer for you.Explore the range of nitrate products, from the classic shots to innovative crystals perfect for travel, and learn how to integrate them into your training and recovery — all while enjoying a special discount code for Cook Eat Run listeners when you purchase Beet It from the XMiles website.Connect with Tom for more insights on nutrition and running at tomhollishealth.com and follow his journey on Instagram @plantrunner_rd.Check out Beet It Sports beetroot shots and other products at https://www.beet-it.com/ / @beetitsport  (also available at Xmiles.co.uk - remember to use discount code COOKEATRUN10 for 10% off site wide).Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

From carb-loading to ketones, this episode brings you a sub-3 Marathoner's Guide to fuelling success.Fuel your passion for running with the latest episode of Cook Eat Run - Charlie Watson (now 16-time marathoner!) dives deep into the world of running nutrition with Andy, aka ‘The FOD runner’. Andy is a YouTuber, running coach, and sXMiles ambassador, and in this episode shares the secrets behind his sub-3 hour marathon success. Charlie also shares her own Boston Marathon experience, revealing how a hot day led to on-the-fly adjustments to her hydration and sodium intake. Charlie shares her carb-loading techniques and how she managed to nail her nutrition despite the challenging conditions. Andy shares his approach to carb loading, and his experimentation with ketone supplements as a potential third energy source (don't miss Charlie’s view as a dietician as she unpacks the use of ketones and whether they're worth the investment at the end of the episode!)This episode is packed with practical advice for runners of all levels, with super valuable insights on fueling, hydration, and the mental clarity that comes with proper nutrition.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Ever hit the dreaded wall during a marathon? In this episode expert guest Meghann Featherstun from Featherstone Nutrition breaks down carb loading, the game-changing strategy that can help you avoid that fate. Charlie and Meghann emphasise the significance of sufficient carbohydrate intake to sustain energy levels during endurance activities and dispel the misconceptions surrounding carb consumption. Meghann provides insights into the mental and physical benefits of carb loading and addresses common concerns, such as fibre management and hydration during travel. They discuss personalised approaches to carb loading, highlighting individual differences in tolerance and preferences. Learn practical tips for managing your carb intake and why your brain might love those gels just as much as your muscles do. Tune in and turn your next marathon into your best one yet.Meghann’s carb drinks and supplements recommendations:Precision Fuel and Hydration Carb & Electrolyte Drink Precision Fuel and Hydration Carb only drink Maurten Carb Drinks Skratch Lab Super High Carb drink High Five Energy Drink OTE Energy Drink Tailwind Styrkr dual carb drink mix Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

In this episode of Cook Eat Run, we're stripping things back to the essentials with a comprehensive guide on how to fuel your runs effectively. Whether you're a marathon newbie or a seasoned pavement pounder, we've all faced the conundrum of what to munch on. No more Haribo and Lucozade Light - Charlie’s come a long way since then! She’s here to share the lessons learned from her own trial and error – so you can skip straight to the success part.Charlie spills the beans on how she taste-tested every gel, chew, and carb drink under the sun, and shares the highlights (and lowlights) of her summer-long nutrition experiment, diving into the world of carbs, caffeine, and electrolytes, exploring options from high-carb gels to natural fuel choices. Get the lowdown on texture, taste, and how to avoid the dreaded "runner's trots”, plus tips on how to train your gut for race day (and why caffeine might just be the cheaper performance booster you've been looking for).Don't miss out on practical advice for race day, including how to carry your fuel, whether to walk or run while refuelling, and a sneak peek at what's on course at major marathons.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

The Cook Eat Run Podcast is back!Join Charlie Watson (@therunnerbeans) and learn how to fuel your runs, feed your body, and sprint into the world of sports nutrition in this brand new series, now in partnership with XMiles - the one stop nutrition shop.In this season, Charlie is unwrapping the secrets of marathon fueling strategies, diving into the details of what keeps you going mile after mile. Make sure you’re subscribed so you don’t miss upcoming episodes featuring interviews with top sports nutritionists, elite athletes, and cutting-edge brands. Get the scoop on CBD, understand the power of nitrates, master the art of carb loading, and unlock the potential of caffeine for peak performance.Xmiles is also dishing out a 10% discount code exclusively for Cook Eat Run listeners site wide, so lace up, press play and let’s get going - your next PB starts here! Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This chatty episode with Evgenia Koroleva, ultramarathoner, founder of OneLDN and creator of The Curve Transformation (the first Female Body Transformation program designed for you around your menstrual cycle). At 34 Evgenia decided to freeze her eggs to give her options, 'options to have babies later in life, for those of us who are still keen to pursue our careers; options to adult a little bit later; options to not settle for a partner who is less that what we deserve and options to have babies just coz we want to and its a part of our DNA as a woman to create new life, even if we don’t find a person to do it with, and at a stage of our life when we would feel a lot more financially secure.'We discuss how the medications felt, the injections, costs of treatment and timeframes to egg freezing/IVF. Whilst this isn't the typical running content found on the Cook Eat Run podcast, I hope you find it interesting, informative and can share it with others who may benefit from listening. Hosted on Acast. See acast.com/privacy for more information.

Running coach and the runner behind Run to the Finish, Amanda Brooks chats about her experience with Low Heart Rate training, how slowing down can help you run faster (especially over half-marathon, marathon and ultra distances!) and the best way to get started. We discuss the pros and cons of LHR training, the best HR monitors and why now could be the perfect time to give it a go! Click here to find out more about the Run to the Finish online group running group and 1:1 run coaching with Amanda and her team. Find Amanda Brooks on instagram and at www.runtothefinish.com Hosted on Acast. See acast.com/privacy for more information.

We're missing running clubs, group runs, parkrun and races... but there's more to the running community than just the accountability we get from running with others. In this episode I chat with Mark West (@run4mh) and Mark Speed from Runners Need about group running and why it's such an important part of their running journey. We chat about; virtual racesmarathons mental health parkrun the benefits of running with others how to find people to run with Run Talk Run running after CovidBrooks Run Happy Team If you've been struggling at all with your mental health recently, this episode if a must listen. Mark West is a mental health first aider with the NHS and we discuss Run Talk Run, Talking Therapies and the impact of covid on our running. Please leave a rating and review if you enjoyed the show, and don't forget to subscribe! Hosted on Acast. See acast.com/privacy for more information.

Anna Boniface is an NHS ICU physio working with COVID patients during the day, and trains as an elite runner outside of her day job. She ran a 2.37 at the London Marathon in 2017, finishing as the first non-elite woman and later represented England at the Toronto Marathon. We chat about; keeping easy runs easy REDS and eating disorderscoming back from injury life on the ICU wardsIf you enjoyed the episode, please subscribe to Cook Eat Run and leave a rating and review. This episode is sponsored by Brooks and Runners Need. Hosted on Acast. See acast.com/privacy for more information.

How many times have you been told, 'stop running, it's bad for your knees'? I get to the bottom of this, plus chat about how we as runners can protect our bone and joint health as we train (and age!) with Osteopath Rebecca from Balanced Osteopathy, and Sophia, an NHS Registered Dietitian. What should we be eating for optimum bone health? How can we avoid and treat shin splints? Should we be worried if our joints click when we exercise? What supplements should we be taking? Runners Knee - what is it, and how can we treat it? Follow Balanced Osteopathy for in person and online treatment. Please leave a rating and review, and don't forget to subscribe to the podcast. Follow Charlie @therunnerbeans and www.therunnerbeans.com This episode is sponsored by Runners Need and Brooks Running. Hosted on Acast. See acast.com/privacy for more information.

Elise Downing ran 5000 miles around Great Britain carrying everything she needed on her back in 2015, and although her adventures have been a little closer to home since then, they have taken her to trails, rivers and lakes across the UK. In this episode she shares how to she prepared (or rather, didn't) for her epic run, shares her top kit picks including Ultimate Direction Fast Pack Running Jackets Trail shoes Follow Elise at @elisecdowning and www.elisedowning.com Would love you to subscribe and leave a rating and review for the podcast, and keep an eye out for a new series soon... This episode is sponsored by Runners Need and Brooks. Hosted on Acast. See acast.com/privacy for more information.

If you have no intention of running an ultra marathon...don't speak to Sophie Power. Chatting with her will inspire you, help you trust in yourself and believe that you can achieve anything you want! Sophie became world famous when a photo of her breastfeeding her 3 month old son during the UTMB race went viral. In this episode she shared the message she wanted to convey with this photo, why she's so keen to get women to partake in ultra races and how she balances motherhood, work and training. Follow Sophie @ultra_sophie and www.sophiepower.com This episode is sponsored by Runners Need and Brooks. I'd love you to leave a rating and review of the podcast if you enjoyed it - and don't forget to subscribe! Hosted on Acast. See acast.com/privacy for more information.

I chat with Head of Running at Digme Fitness on his approach to training, his recommendations for creating a training plan to help you become the strongest runner you can be. We chat about what strength training we should be doing, common training mistakes in newbie (and veteran) runners and how we can all adapt to the current situation. Ben talks about how he got his start in fitness at Virgin Active as a PT 12 years ago, before working with Joe Wicks at The Body Coach writing workouts and delivering workouts. My favourite takeaway from this episode was Ben's advice to 'get fit to run', rather than running to get fit. Changing our approach to running by looking at our strength training and mobility as a way to improve our running and prevent injury. Find Ben at Move with Ben on instagram www.bendavie.com Hosted on Acast. See acast.com/privacy for more information.

I am so passionate about women wearing the right sports bra to run...too many are wearing the wrong size, wrong support level or worse still...having to double up on bras to run! I chat with Helen Spalton Brooks Running Apparel Merchandising Manager EMEA and Jessie Watts, Runners Need clothing and accessories buyer to share their expertise to help you pick the right bra for you! How to Buy a Sports Bra for Running Brooks Running Bra Finder Follow charlie @therunnerbeans I would love you to subscribe to the podcast, and leave a rating and review to help others find the show! Hosted on Acast. See acast.com/privacy for more information.

Should you try a keto diet to make you run faster? Or perhaps go gluten free? NHS Registered Dietitians Caroline and Elisabeth from Fight the Fads, chat through the most common diets followed by runners, and explain the pros and cons of each. They dispel myths and fads with science, helping runners make more informed dietary choices in this episode. Find them at Fightthefads.com and on instagram @fightthefadsFollow Charlie at www.therunnerbeans.com and on instagram @therunnerbeansPlease leave a rating and review if you liked this episode, and don't forget to subscribe to the podcast! This episode is sponsored by Runners Need and Brooks Running UK. Hosted on Acast. See acast.com/privacy for more information.

Teal Gove is a Canadian runner and Lululemon ambassador, she works for Hockey Canada and is one of my favourite people to follow online. Her journey to running a Boston Qualifier has been incredibly inspiring for me, and I hope that by sharing her story, you will be motivated and inspired too. Teal ran her first marathon in 2016, and not long after, the BQ dream was born. After 3 further attempts, she finally earned her first BQ, 3.31.25... except that it wasn't quite the unicorn she hoped. She missed the Boston time cut off by 77 seconds. Rather than letting that stop her, she pinned the rejection letter up on her mirror and used it to fuel her fire. She stepped up her training, and ran a 3.26.52 last summer. She was so excited to be finally running the Boston Marathon in 2020.,.. but we all know how that worked out. She ran a virtual Boston this summer but is all in to get to that Boston start line! Follow Teal on Instagram Teal Runs blog Sponsored by Runners Need and Brooks Running UK. Hosted on Acast. See acast.com/privacy for more information.

Feel your motivation has been waning over the last few months? Struggling without races on the calendar, or with life stress (yep, a global pandemic is pretty stressful!)? Chatting with Relentless Runners coach Toni Kengor about how we can stop relying on motivation to achieve our running goals. How to create a routine, stay focused and continue to enjoy running, despite everything else going on! •this episode contains expletives Please subscribe, rate and review the podcast wherever you listen to your podcasts! Find Toni - https://www.instagram.com/tonikengor/ Relentless Runners Follow Charlie at https://www.instagram.com/therunnerbeans/www.therunnerbeans.com Hosted on Acast. See acast.com/privacy for more information.