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Marathon training 101- this week Iâm talking end to end through marathon training which might be something a lot of people are going to start doing in the new year if theyâre heading towards the London Marathon!!
Iâm here to reassure you that youâre going to be great, itâs totally manageable and give you my top tips!
In this episode Iâm discussing:
Finding a planBalancing lifeGetting some good shoesFuelling your running and basic nutritionRun types- long, easy, interval/speedBeing kind to yourselfMy 3 top tipsYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Shoe rotations, watches, snazzy kit and basics- what do you or donât you need?! Spoiler alter, there is only one thing I actually think you need⊠give this episode a listen to learn more about running trainers, my top 3 things, winter vs summer running, things I rate and hate!
SPRINT
Running trainersMy top 3 things to buyBuilding an outfit from the bottom upAffiliate links for things I mention:
Flip belt- https://amzn.to/4fbVLv0Gloves- https://amzn.to/3DmyituEar warmer- https://amzn.to/41t32mIScrunchies- https://amzn.to/3De5mUQChafe stick- https://amzn.to/3D3szsvCap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2lMy running watch- https://amzn.to/3ZNz2AVWinter leggings- https://amzn.to/4itn8mZYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Fehlende Folgen?
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Shoe rotations, watches, snazzy kit and basics- what do you or donât you need?! Spoiler alter, there is only one thing I actually think you need⊠give this episode a listen to learn more about running trainers, my top 3 things, winter vs summer running, things I rate and hate!
SPRINT
Running trainersMy top 3 things to buyBuilding an outfit from the bottom upMARATHON
Shoe rotationsTrail runningWinter vs summerThings I love that make my life easierThings I donât rateThings I would recommend if youâre starting to investAffiliate links for things I mention:
Flip belt- https://amzn.to/4fbVLv0Gloves- https://amzn.to/3DmyituEar warmer- https://amzn.to/41t32mIScrunchies- https://amzn.to/3De5mUQChafe stick- https://amzn.to/3D3szsvCap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2lMy running watch- https://amzn.to/3ZNz2AVWinter leggings- https://amzn.to/4itn8mZYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Nutrition can have a huge impact on your running and your life, but as a topic, it is full of mystery, false information and complexities- so what do you need to actually know?! Hopefully this episode sets that out for you!
Sprint:
Basics of building a mealEnergyMy 3 top tipsMarathon:
Eating around a run- pre and postSnacksRace day nutritionDiet culture and eating more than othersYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Nutrition can have a huge impact on your running and your life, but as a topic, it is full of mystery, false information and complexities- so what do you need to actually know?! Hopefully this episode sets that out for you!
Sprint:
Basics of building a mealEnergyMy 3 top tipsMarathon:
Eating around a run- pre and postSnacksRace day nutritionDiet culture and eating more than othersYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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You can only benefit from the training you recover from. But how should you actually be recovering?! There are so many lotions and potions, hacks and wild claims floating around on the internet at the moment and in this episode I do a deep dive into the basics and nuances of recovery:
Sprint:
Recovery pillars- nutrition, sleep and rest are the most important to nailRecover pyramid example:https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/
Things on top like foam rolling, massage, ice baths, hot and cold etc etc are bonus, you have to get the basics rightMore miles= more sleepRest days, you actually have to restScience of why muscles only recover at restAll training plans should be balancedYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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You can only benefit from the training you recover from. But how should you actually be recovering?! There are so many lotions and potions, hacks and wild claims floating around on the internet at the moment and in this episode I do a deep dive into the basics and nuances of recovery:
Sprint:
Recovery pillars- nutrition, sleep and rest are the most important to nailRecover pyramid example:https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/
Things on top like foam rolling, massage, ice baths, hot and cold etc etc are bonus, you have to get the basics rightMore miles= more sleepRest days, you actually have to restScience of why muscles only recover at restAll training plans should be balancedMarathon:
How much sleepWhat does a rest day actually look likeWhat happens if you donât restWhatâs the driver in why you canât rest?You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Strength training is hugely important for runners- but where do you start, what do you need to focus on and how can you use it to help your running the most?!
In this episode, I am thrilled to be joined by Coach Anna who is a fountain of strength training knowledge! You can find her on Instagram @award_pt
In this episode Iâll be chatting with Anna all about:
Why runners need to strength trainThe basics of how often and what to focus onIsometrics, plyometrics and compound movementsKeeping it simpleAreas to focus on3 best movesAnna's biggest bit of adviceYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Everyone is talking about electrolytes! But what actually are they? What do they do? Do you need to take them?! In this episode, I do a deep dive into all things electrolytes and help you think about if, when and why you might need to use them:
Sprint
What actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathon
Why are they so popular all of a sudden?The science behind how and why they helpThe impact on crampDo you actually need them??You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Everyone is talking about electrolytes! But what actually are they? What do they do? Do you need to take them?! In this episode, I do a deep dive into all things electrolytes and help you think about if, when and why you might need to use them:
Sprint
What actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathon
Why are they so popular all of a sudden?The science behind how and why they helpThe impact on crampDo you actually need them??You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Increasing your running volume safely and following a training plan will make a huge difference to your running. Itâll help you reach your goals and hopefully keep you injury free too! There are some things to remember though and in this episode I am discussing:
Sprint
1. The 10% run
2. Following a training plan
3. Managing intensity
4. The risks
5. How to pick a training plan that works for you
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Increasing your running volume safely and following a training plan will make a huge difference to your running. Itâll help you reach your goals and hopefully keep you injury free too! There are some things to remember though and in this episode I am discussing:
Sprint
1. The 10% run
2. Following a training plan
3. Managing intensity
4. The risks
5. How to pick a training plan that works for you
Marathon
6. Bone stress injuries
https://www.instagram.com/p/CsCpQnavJI5/?locale=ćšçșżćźćéżć°ć·Žć°Œäșć°ćèŻæè8}aBPpj%3F%3F%3F%3Fѧ%3F%3F%3FÉŒ%3F%3F%3FVzTxR&hl=ar&img_index=27. Increasing nutritional intake
8. Sleep and importance of recovery
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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How to speak running- a guide to decoding the terms thrown around on training plans, run'tok and running groups!
I know I found running to be a different language when I first started so save this episode and refer back to it at any point.
Useful RPE scales:
https://images.app.goo.gl/uJxpkKQ1RUWoTc649
https://images.app.goo.gl/fNbA8v5sgTrHK1iZ8
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Supporting your recovery through proper nutrition can be a game changer for your running. That's why you should aim to hit some key nutrient in your post-run fuel.
Nutrition and a food first approach can have a big effect but itâs not all about the protein!
Sprint
1 Post-activity fuelling windows
2 What to have
3 Top tips
Marathon
4 Why you want to recover faster and what it even means
5 Energy availability
6 Undereating
7 Protein balance
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Resources
Recover pyramid example:
https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/
Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:
https://pubmed.ncbi.nlm.nih.gov/27097042/
Nutrient timing:
https://pubmed.ncbi.nlm.nih.gov/28919842/
https://pubmed.ncbi.nlm.nih.gov/28642676/
Protein:
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D
Protein & Carbs:
https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf
Hosted on Acast. See acast.com/privacy for more information.
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Supporting your recovery through proper nutrition can be a game changer for your running. That's why you should aim to hit some key nutrient in your post-run fuel.
Nutrition and a food first approach can have a big effect but itâs not all about the protein!
Sprint
1 Post-activity fuelling windows
2 What to have
3 Top tips
Marathon
4 Why you want to recover faster and what it even means
5 Energy availability
6 Undereating
7 Protein balance
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Resources
Recover pyramid example:
https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/
Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:
https://pubmed.ncbi.nlm.nih.gov/27097042/
Nutrient timing:
https://pubmed.ncbi.nlm.nih.gov/28919842/
https://pubmed.ncbi.nlm.nih.gov/28642676/
Protein:
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D
Protein & Carbs:
https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf
Hosted on Acast. See acast.com/privacy for more information.
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Fuelling during your run can be the difference between a PB and hitting the wall or porta-loo hopping.
This week I am talking all things in-activity carbohydrates including:
Sprint:
Why you need to fuel and what it doesWhat to takeFuelling windowsGrams of carbsTraining your stomachYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Fuelling during your run can be the difference between a PB and hitting the wall or porta-loo hopping.
This week I am talking all things in-activity carbohydrates including:
Sprint:
Why you need to fuel and what it doesWhat to takeFuelling windowsGrams of carbsTraining your stomachMarathon:
My fuelling journeyScience of the sugar profileEffects post runUltraâs and âreal foodâOther options that arenât gelsYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Eating breakfast can have a huge effect on your running and in this episode we look at the science behind why.
Sprint:
Eating breakfast is importantWhat you need to focus on eatingDigestionOptions and breakfast ideasRace dayYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Eating breakfast can have a huge effect on your running and in this episode we look at the science behind why.
Sprint:
Eating breakfast is importantWhat you need to focus on eatingDigestionOptions and breakfast ideasRace dayMarathon:
Ideas for when you donât have much timeWhy you donât want to have a protein shakeEffects on hormonesRED-SFasted runningYou can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to The Fuelled Runner!
Fuelling your running with knowledge, science and nutrition- this is just a little intro episode to explain how we've got here and the concept behind the podcast.
Episodes will be weekly on Fridays (ready for your weekend runs!) and I will see you next time when I'll be talking all things Breakfast.
Follow me:
Instagram @siansecc
Tiktok @ssecc
Hosted on Acast. See acast.com/privacy for more information.
