On Track Nutritionist

21/05/2025

Massive congrats to .nutritionist for absolutely crushing the 50km last weekend, finishing in 11:43 – under her personal goal of sub-12 hours! 💥

After being sidelined from last year’s 100km race due to a plantar injury, Zuzana has been on a smart, structured comeback. We shifted focus to rehab and cross-training (hello turbo + hiking!), layered in strength work, and gradually reintroduced running from February onwards.

Although her return-to-run window was shorter than ideal, her consistency and commitment to the plan meant she was still able to build volume steadily – much of it through treadmill and road training. That foundation got her back to 50km form 💪

It’s been inspiring to coach Zuzana – her love for the sport, patience, and willingness to trust the process have been key. There’s still more to come, but this weekend showed that she’s right back where she belongs: in the mountains, moving strong, and loving every step.

Onwards and upwards! 🏔️✨

06/11/2024

16/04/2024

I wrote about fuelling for RunUltra Give it a read.

13/03/2024

🍁BRAND AMBASSADOR🍁

I’m super excited to be joining Protein Rebel as one of their ambassadors.

Maple Ignite is a tasty product and is a great addition to my training fuel.

I love using products that do what it says on the tin (or the sachet 😬) and that are made only with natural ingredients. You will not find any nasties added to Protein Rebel products!

Plus you can take comfort in knowing that these products have low impact on the environment due to carefully selected ingredients and packaging.

Give their products a try and use ontrack15 at checkout for 15% off.

Happy Running 🍁
🏃‍♀️

09/03/2024

Fab event with these two fab women 😍

So inspired by these two amazing women.nutritionist runs ultra marathons for breakfast and has just completed the & ran 50 miles for her 50th.
It was great to host an event where we got to hear first hand the challenges of running such a long way and the words of wisdom to inspire us all; “women underestimate their abilities, yet women have the mental strength and this gets stronger as the race progresses” ❤️

25/02/2024

Are you ready to challenge yourself and push your limits? Join us for an evening filled with tips, tricks, and stories from an experienced ultra runner on how to conquer the 100-mile distance.

Whether you're a seasoned ultra runner looking to improve your performance or a newbie curious about the world of ultra running, this event is perfect for you.

Ultra runner Zuzana is a Good For Age marathoner, Boston Marathon qualifier and all round expert in running a very, very long way…

From Park Run 5kms to a100 mile ultra along the Cornish coast, in January, Zuzana has done them all over her 20 years as a runner.

The team at Greenwich Runners invite you to our first free live interview at the Richard the 1st where we will we find our how to train for any distance without injury, how to develop the mental mindset needed for running all day and all night and what to eat to fuel yourself over the miles (spoiler: it isn’t Jelly Babies).

Journalist Rachel Dobson, who ran The Pennine Barrier 50 miler for her 50th, will be asking the questions.

Come along for the hour long session, including a Question and Answer session, if ‘DNF’, ‘runners trots’ and ‘threshold session’ are all in your general lexicon.

Ellie Brown, Head Coach of Greenwich Runners, says: “Zuzana is fun, inspiring and knowledgable. I can’t wait to hear what she can share about her incredible runs, how she drives herself forward and what we each of us can learn to improve our running over any distance.

Don't miss out on this opportunity to meet like-minded individuals, share your passion for running, and gain valuable insights that will help you on your ultra running journey.

📸

22/02/2024

How stunning is Lake District 😍

Have you ever done the Kentmere Horseshoe? It’s definitely up there as one of the best routes in the lakes 👌🏼

During 2020/2021, especially around the pandemic and lockdown this was one of my daily/weekly routes.

Going around with the athletes yesterday reminded me how much I love this route….


nutritionist

king57

06/11/2023

‘Do I really need to eat before my morning run?’ a female runner asked me yesterday.

Absof**kinglutely❗️❗️❗️

I hear so many female runners say:

🤯 I run fasted to help burn fat more efficiently
FUN FACT: it won’t help you burn fat more efficiently 🤷🏻‍♀️

🤯 I run fasted to lose weight
FUN FACT: it won’t help you lose weight 🤷🏻‍♀️

🤯 I run fasted because I can’t eat first thing in the morning
FUN FACT: Yes, you can eat first thing in the morning 🤷🏻‍♀️

Now for the WHYs 🧐

1 - Women are already primed to use fat for fuel thanks to their menstrual cycle. When oestrogen is high it inhibits carb-burning ability, sparing glycogen stores, and increases fat-burning.

2 - Depriving your body of fuel before activity leads to elevated cortisol (stress hormone) which stimulates fat storage therefore you’ll start putting weight on instead of losing it.

3 - You have trained your body to run on NO food, therefore you can train it to TAKE ON food before your run.

Fasted running has many implications, which include:

1 - hormonal imbalances
2 - low energy availability (due to restricted calories being consumed)
3 - food cravings (especially sweet foods)
4 - mood swings
5 - impaired performance
6 - injuries

And the list goes on 🙄

Yes, I know that you CAN run fasted. But it doesn’t mean that you SHOULD or that it is GOOD for your health and performance.

I’m not saying you need to eat a full English breakfast before your run. Sometimes a tablespoon of Greek yoghurt with a dollop of jam is all you need if going for a short easy run.

Remember, you should always fuel for the activity you’re doing 🔥

Get in touch if you’re ready to DITCH subpar performance and START crushing your running goals!

DM or check the links in BIO to see how you can work with me.

18/10/2023

Many women hit pause when they hit menopause because, historically, that’s what we were expected to do 🙄

But thankfully, we are moving on from those ancient times!

Menopause poses a range of challenges in the form of unwanted symptoms.

Hot flashes, night sweats, heart palpitations, anxiety, joint aches, bloating, hair loss, weight gain, loss of libido and vaginal dryness, to name just a few 🤷🏻‍♀️

👉🏼 Some women experience one or two symptoms, while others are hit with them all.

👉🏼 Some women experience mild symptoms, while others experience symptoms at the severe end of the scale.

This can interfere with daily life and impact performance as well!


No wonder many women are inclined to hit the pause on their chosen hobbies, sporting activities, social life and even s*x life.


But it doesn’t have to be this way!

Eating the right way to help navigate this life stage is SUPER important.

That’s right, your nutritional needs change as you hit menopause.

And so do your fuelling needs!

✅ Eating the right way will help mitigate the effects of declining hormones on your general health and your performance too.

✅ Keeping active and eating well is the key to managing the pesky symptoms and maintaining balanced body composition for optimal performance.

So should you pause for menopause?

YES and NO 🤔

👉🏼 Pause to take stock of the symptoms and any changes you’re experiencing

👉🏼 Pause to educate yourself about menopause so you can tackle this phase of your life the best you can

👉🏼 Pause to connect with your tribe and draw on support from women experiencing similar challenges

👉🏼 Pause to find an expert who can help you navigate all the available information and stop you from feeling overwhelmed

But DON’T pause to stop living your life to the full.

🔥 Do whatever makes you feel good

🔥 Do whatever makes you happy

🔥 Do whatever makes you feel alive

🔥 You DO You

03/10/2023

Yeah and 🤷🏻‍♀️

Most clients I see always lead with this statement:

“I already eat pretty healthy”

Once I review their food and training journal, my response is usually:

“Yes, you already eat pretty healthy…BUT”

That’s right, 99% of the time I follow this statement with BUT.

WHY 🤔

For two reasons really:

1️⃣ Because they are NOT eating enough to support the performance they’re trying to achieve.

You see, eating meals consisting of protein, carbs, and healthy fats in the right ratios might seem healthy. And it is!

BUT the meals must be big enough to provide the needed quantities of nutrients and energy.

2️⃣ Because they are NOT eating intentionally to support performance and recovery.

Yes, they might be eating pretty healthy meals which is a great start to achieving their performance goals.

BUT they must be intentional about WHAT they eat WHEN and in WHAT ratios to maximise performance, optimise recovery and prevent injury.

You see, eating a bowl of green leafy salad with tomatoes, olives and cucumber drizzled with olive oil after a hard workout is NOT serving their nutritional and performance needs 🙄

What their body needs at this time is carbs and protein to refuel energy reserves, repair damaged muscles, maximise recovery, and prevent injury.

So next time you plate your meal, ask yourself: “How is this meal serving me?”

Get in touch if you’re ready to STOP sacrificing your performance due to a lack of proper fuelling. And let me help you smash your next PB 🔥

DM or check the links in BIO to see how you can work with me.

12/09/2023

As the race season draws to an end, it’s time to look back and reflect on what went well and what not so much.

You see, if nothing changes, nothing changes.

It really is as simple as that!

🏃🏻‍♀️ How did your race season go?
🏃🏻‍♀️ How many races went according to plan?
🏃🏻‍♀️ What went well and why?
🏃🏻‍♀️ How many didn’t go to plan?
🏃🏻‍♀️ What went wrong and why?

Was your pre-race nutrition or race day fuelling an issue?

👉🏼 Did you have a fuelling strategy?
👉🏼 Did you stick to your fuelling strategy? If not, why not?
👉🏼 Did you stop fuelling at some point during the race? If so, why?
👉🏼 Did you use the wrong fuel at the wrong time during the race?
👉🏼 Did you use too much sports nutrition vs. real food?
👉🏼 Did you suffer from gut issues? At what point in the race?
👉🏼 Did you suffer from taste fatigue? If so, why?

These are just some of the questions you should reflect on and figure out the answers to.

Then go back to a drawing board and think about what you need to CHANGE before your next race.

Because NOTHING changes if nothing CHANGES.

But don’t wait till your next race!

You must make changes NOW if you don’t want your next race to be the same old disappointing story.

Get in touch if you’re ready to STOP sacrificing your performance due to lack of proper fuelling. And let me help you smash your next running goal!

DM or check the links in BIO to see how you can work with me.