In this deeply insightful episode of Canicross Conversations, hosts Louise Humphrey and Michelle Mortimer are joined once again by canicrosser and endurance athlete Tamara Beach to shine a spotlight on RED-S (Relative Energy Deficiency in Sport).

Returning after her first appearance in Episode 133, Tamara shares her personal journey through recognising, and recovering from, RED-S. The conversation is open, informative, and immensely relatable, breaking down medical jargon into real-life experiences.

Tamara bravely discusses the physical and mental toll of under-fuelling in sport, her missteps with nutrition, and the pervasive influence of diet culture on female athletes. Listeners will gain a better understanding of how RED-S can manifest, why it’s not exclusive to elite or female athletes, and why proper fuelling – especially with carbohydrates and fats – is so essential. She also explains how she transitioned her mindset from restriction to recovery and performance sustainability, offering practical tips and encouragement for others who may be in similar positions.

Whether you're a competitive canicrosser, recreational runner, or just trying to balance sport and well-being, this episode will resonate and inform. Tamara’s story is both a caution and a call to listen to your body and treat it with the respect it deserves.

Topics and timings

7.26 – introduction to RED-S and Tamara’s background

11.16 – understanding RED-S and energy deficiency explained

13.19 – early signs and influence of diet culture

15.07 – hidden symptoms and being on the pill

17.14 – fuelling myths and constant fatigue

19.14 – stress fracture as a wake-up call

22.13 – recovery approaches and baby steps

28.06 – navigating GP advice and diagnosis challenges

32.58 – medical tests, MRI and DEXA scan results

34.07 – realising individual ‘set points’ for body composition

35.33 – RED-S in sport: rock climbing and canicross examples

38.12 – spreading awareness and advice to others

42.54 – performance gains from consistent fuelling

45.02 – eating before morning training and second breakfasts

47.16 – wrap up and Tamara’s top advice for those who suspect RED-S

• 7.00 – Meet Georgie and Katie again
• 8.10 – The birth of Connect and Paws
• 9.05 – Why summer matters for community
• 10.50 – Event overview and intention
• 13.00 – Activities: from yoga to labyrinth walking
• 16.50 – Supporting dogs with space and respect
• 21.00 – Expert talks from Holly Barker and Renee McGregor
• 26.00 – What Georgie and Katie are most excited about
• 29.30 – Kit demos, community spirit, and good food

• Episode 82 with Katie
• Episode 4 and 44 with Georgie

• Connect and Paws: https://www.traildogevents.co.uk/connectandpaws
• Nonstop Dogwear: nonstopdogwear.com

Louise and Michelle chat to journalists Lily Canter and Emma Wilkinson about their new book Ultra Women

Sarah Stokes shares her first experience of racing with Louise and Michelle in this episode

Louise and Michelle chat to Gabby, one of the co-founders of Bournemouth Canicross about how their community has grown over the last four years since the group was first formed. It’s an uplifting, positive episode about the power of community.

In this episode, Louise and Michelle chat to Morag, a trustee of Lincs Dobermann Rescue about her experience of rehoming Dobies, and her 'failed foster' with tri-paw Trooper. We hear all about Trooper's amputation and rehabilitation, proof that amputation is not the end, and can often be the start of a new life for many dogs like Trooper.

https://dobiefest.co.uk/

Louise and Michelle chat to Gemma Knott at RAD Assistance Dogs.

RAD provides specialised assistance dog training to UK clients living with Mental Health Disabilities and/or Autism to become qualified handlers of their own assistance dogs.

In this episode we chat to Gemma about what makes a good assistance dog, and also the disability laws the public should be aware of with regard to assistance dogs.

https://www.radassistancedogs.org.uk/

Louise and Michelle chat to vet Hannah Capon about certain breeds' predisposition to canine arthritis, how we can prevent it, how to diagnose it and treatments.