Fuel Smart, Train Strong: A Guide for the Running Ladies

As you probably know, I’m a huge fan of Dr. Stacy Sims – she’s all about science-backed research specifically for women, helping us stay mentally sharp, physically strong, and hormonally balanced.

I love to spread her knowledge because it’s completely changed how I fuel, train, and listen to my body – and I know she’s helped so many others too. If I can play a small part in passing that on and helping you feel your best, I’m all in.

So here I make reference to all the main points that were also fantastically summarised here in this video, talking specifically to womens fitness.

1. Fasted Workouts: Think Twice

While fasted cardio has benefits for some, women often experience increased stress hormones (like cortisol) and disrupted metabolic balance when running on an empty stomach. 

Instead, opt for a light protein snack (& carbs if your going cardio too) 30–60 minutes before your run or training session. This supports energy stability and muscle preservation, and keeps hormones happy.

Stacy also recommends you finish eating 2 hours before you go to bed and eat within 30 minutes of waking up to stop a flood of cortisol.

2. Hormonal Sensitivity Matters

Women’s bodies rhythmically fluctuate in estrogen, progesterone, cortisol, and insulin across the menstrual cycle. Training hard in a depleted (fasted) state during high-hormone phases can stress these systems.

Respect these cycles: fuel more generously and lift weights during estrogen-proliferative phases, and gently recover during progesterone-dominant phases. 

I personally use the Garmin app to track where I’m at in my cycle – it’s super helpful for adjusting my training. I’m sure other fitness apps offer similar features too!

3. Strength Training Is Your Best Friend

Resistance work preserves and enhances lean muscle which iscrucial for metabolic health, joint stability, and longevity. Stacy talks about pairing running with targeted strength sessions 2–3 times/week to build power and protect bone density. 

We should be looking at compound moments (squats, deadlifts ecc.), progressivly increasing the weights always focusing on form and consistency. Then to plan your protein intake around your training. 

4. Avoid Chronic Metabolic Stress

Extended fasts, excessive mileage, and hormonal misalignment can lead to fatigue, cycle disruption, lowered bone density, or even amenorrhea (functional hypothalamic amenorrhea).

This hidden stress impacts not just performance, but long-term health. Consistent fuel, strength, and period supervision are key safeguards.

5. Saunas are more effective than cold water immersion

Here’s something cool: recent research shows that sauna use may actually be more beneficial for women than cold water exposure. Regular sauna sessions can improve insulin and glucose control, support better cardiovascular responses, and even boost serotonin production via the gut. Just another natural way to support your body and feel amazing from the inside out!

5. Your Personalised Game Plan

Training Focus: Easy runs, yoga, recovery

Food Strategy: Light carbs + protein; fasting if gentle

Training Focus: Build intensity + strength

Food Strategy: Time‑restricted eating (12–14 h fast)

Training Focus: Speed & strength heavy

Food Strategy: Balanced fueling, slight calorie bump

Training Focus: Maintenance + taper

Food Strategy: No fasts; steady carbs to support hormones

6. Longevity Starts Now

By intelligently combining fueling, resistance, and cycle-aware training, you not only optimise your runs—but support long-term hormonal and skeletal health. This holistic approach builds resilience, guards against burnout, and primes you for lifelong fitness.

To Summarise

I love geeking out on longevity and living as naturally as I can. Our bodies are incredible when we support them in the right way.

Here’s a quick summary of the key takeaways:

  • For most women, a pre-run snack is a smarter move.
  • Add resistance work to preserve muscle and bones.
  • Honor your hormones; don’t fight them.
  • Fuel regularly, frequent refeed days, and listen to fatigue signals.

If you’re loving this, I highly recommend checking out Dr. Stacy Sims’ books, which dive even deeper into this kind of knowledge:

  • ROAR – focused on how women can train and eat to match their physiology.
  • Next Level – geared toward active women in perimenopause and menopause.
  • Women Are Not Small Men (shorter read) – a great intro to why training and nutrition should be different for women.

And please, if any of this has helped you, share it with your friends, family, running group, or anyone you love. Let’s keep spreading this knowledge so more women can feel strong, supported, and at their best.

Ps. Come and join us at our Tuscany Run Retreat

Check out our upcoming Tuscany Run Retreats!