Episodes
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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.uk
This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
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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.uk
This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
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Missing episodes?
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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.uk
This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
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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.
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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.
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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 TeamIf 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.
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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.
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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.
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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 shoesFollow 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.
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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.
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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.
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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.
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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 @fightthefads
Follow Charlie at www.therunnerbeans.com and on instagram @therunnerbeans
Please 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.
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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.
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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.
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Hands up who needs more help (and motivation) with their strength training? Runner, personal trainer and founder of The TSC Method, Tashi Skervin-Clarke shares simple training advice and quick routines that we all should have time for (including a leg workout and a core workout anyone can follow!). Tashi keeps it real with honesty around her first marathon, training and feeling the cold (to put it lightly!)
This week's episode is sponsored by Runners Need and Brooks Running UK.
Follow Tashi:
Instagram @tashi_skervinclarke @tscmethod
www.tcsmethod.com
Follow Charlie:
Instagram @Charlie Watson
Blog www.therunnerbeans.com
Hosted on Acast. See acast.com/privacy for more information.
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On Season 2 of the Cook Eat Run Podcast we are introducing a Book Club with James Dunn (Morning Coffee Run), which has been affectionately called the Coffee and Beans Book Club. We are kicking it off with Adharanand Finn’s book The Rise of the Ultra Runners and this episode is James and I discussing the book with the author and posing the club’s questions to him.
Adharanand is a freelance journalist, an editor at the Guardian and the author of award winning books; Running with the Kenyans, The Way of the Runner and The Rise of the Ultra Runners. He has his own podcast The Way of the Runner as well as hosting running retreats, more information on both can be found at thewayoftherunner.com
Follow Charlie:
Instagram @Charlie Watson
Blog www.therunnerbeans.com
Follow James:
Instagram @morningcofferun
Blog www.themorningcoffeerun.com
Hosted on Acast. See acast.com/privacy for more information.
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'Being open with the fact that I'm really struggling, any post that I've said I'm struggling or having difficulty with motivation, when I've been brutally honest...you get so many DMs, so many comments from people saying I'm in the same boat. It's going to be alright. Lets motivate each other...you are not alone' - Rich Solomon
Kicking off Season 2 of the Cook Eat Run podcast talking about mental health and running, why running right now is just...different, and what Run Happy means to Rich Solomon (radiographer and runner) and Claire Butters (Brooks Marketing Manager EMEA Region North).
This series is sponsored by Runners Need and Brooks.
Follow Charlie:
Instagram @Charlie Watson
Blog www.therunnerbeans.com
Hosted on Acast. See acast.com/privacy for more information.
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Becs Gentry chats through her own journey into running, winning the Speed Project and how she took her marathon time from 3.29 to 2.37.
Plus how we can use the Peloton app outdoor runs, treadmill classes and marathon training plan to run faster, further and stronger.
Follow Becs on instagram here and do try one of her Peloton running workouts on the app!
Hosted on Acast. See acast.com/privacy for more information.
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This episode discusses when intuitive eating could benefit runners and when it might not be the best strategy. I discuss the ins and outs with Registered Dietitian, blogger and runner Anne Mauney of Fannetastic Food.
Some of the resources we talk about in the show...
Nutrition for Runners program -- https://strengthrunning.com/nutrition
Joyful Eating (intuitive eating 101) Program -- https://www.joyfuleatingprogram.com/
Nut butter stuffed salty dates (great long run fuel) -- https://www.fannetasticfood.com/running-fuel-recipe-nut-butter-stuffed-salty-dates/
Please do give the show a rating and review if you enjoy the episode!
Hosted on Acast. See acast.com/privacy for more information.
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