I wanted to share some brilliant insights from our latest “SCY for Runners” Q&A session with the fantastic Esther Goldsmith, a physiologist at Sport Wales. We covered so much ground, from the specifics of female athlete health to practical tips on sleep, nutrition, and making the most of our training data (or not!). Esther’s key message was clear: Understanding and listening to our bodies is our most powerful tool.
Here are five key takeaways from the session that you can start applying to your own running today:
- Master your cycle, master your performance (0:47-1:55, 33:43-35:54): Your menstrual cycle has a significant impact on your running. By tracking it and understanding its phases, you can tailor your training to work with your body, not against it. This also applies to navigating perimenopause and beyond!
- Sleep like a champion (2:21-3:18, 29:30-29:38): Consistency is king when it comes to sleep. Aim to go to bed and wake up at the same time each day. And if you’re looking for a natural sleep aid, some studies suggest tart cherry juice could be worth a try.
- Fuel your fire, the right way (4:37-5:19, 21:26-22:40, 48:30-49:20): Before reaching for supplements, make sure your daily nutrition is on point. Consistent, well-timed meals and snacks are fundamental. And for a little PMS relief, a bit of dark chocolate might just do the trick!
- What is RED-S? (48:30-49:53, 51:48-52:48): Relative Energy Deficiency in Sport (RED-S) is a serious condition that can affect anyone not fuelling adequately for their training load. It’s not just about how much you eat, but when you eat. Pay attention to pre and post-run nutrition to keep your body running strong.
- Data as a guide only (29:30-29:38, 45:23-47:23): Wearables are great tools, but they shouldn’t replace your intuition. Use metrics like resting heart rate and HRV as a guide, but always listen to how your body feels. For the most accurate heart rate data, a chest strap is still the gold standard.
Esther shared her Signs of Low Energy Availability tool which can be used to identify if you or anyone you know may be at risk of RED’s. You can download it here: REDs symptom wheel for athletes
A huge thank you to Esther for her time and invaluable knowledge, and to everyone who joined in and asked such great questions. You can find the full recording of the session [here] if you missed it or want a recap. You can get access to all of our past Q&A’s on the App/Website and if you are not a member why not sign up to our 7 day free trial?