# Nutrition & Injury Prevention: Fix Heavy Legs, Poor Sleep & Hidden Fueling Gaps

Page: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps
Text version: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps.md
Podcast: [Half Marathon Training Plan Podcast](https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423)
Published: 2026-02-02T13:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coach-chris2/episodes/Nutrition--Injury-Prevention-Fix-Heavy-Legs--Poor-Sleep--Hidden-Fueling-Gaps-e3ec0rc
Audio file: https://anchor.fm/s/10b51514c/podcast/play/114737452/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-29%2Fb945d812-7b2b-6ee5-dd59-857673a1aa07.m4a
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps
Duration seconds: 860

## Resource

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Do your legs feel heavy even when your training plan looks right? By week five of half marathon training, many runners hit a wall—not from mileage, but from invisible fueling mistakes that quietly sabotage recovery and increase injury risk. In this episode, Coach Chris and Coach Maya break down the science behind nutrition and injury prevention, explaining why many overuse injuries don’t start in your shoes—they start in the kitchen. In this episode, we cover: Why many running injuries are actually under-recovery injuries The concept of Low Energy Availability (LEA) and how it suppresses tissue repair Why magnesium is essential for ATP energy, muscle relaxation, and sleep Why blood tests often miss magnesium deficiency in runners How drinking only water during long runs can worsen fatigue and heavy legs The role of sodium and electrolytes in neuromuscular function and endurance How fueling mistakes elevate cortisol and increase stress fracture risk 📌 Recommended Guides Mentioned in This Episode: Best Magnesium for Runners (Forms & Brands) Best Electrolytes for Runners The Runner’s Recovery Supplement Guide Runner Tip of the Week: If your sleep quality declines as training volume increases, nutrition—not mileage—is the first variable to fix. Related Episodes: How to Avoid Shin Splints Before They Start Why Consistency Beats Motivation This episode is part of our science-based Half Marathon Training series. 📘 Want the full framework? The Half Marathon Training Plan book is now available on Amazon (Kindle & Paperback)

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/nutrition-injury-prevention-fix-heavy-legs-poor-sleep-hidden-fueling-gaps.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.