Episoder
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How to train for a Marathon part 2- nutrition:
This week I’m talking end to end through marathon training nutrition- I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!
In this episode I’m discussing:
Fuelling for different sessionsRecovery fuellingLong runsGelsCarb loadingMy 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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VO2max is a buzz word for runners- but what actually is it and how can it affect your training?!
I am very lucky to be joined by Dan Osborn-Nash to talk all about sports physiology. An impressive runner and physiologist at Cardiff Met, Dan has great insight into the science behind our VO2max, lactate threshold and running economy and what this can mean for your training.
Find him on instagram @dan_nash94 and check out his podcast @physiology.of.endurance
You can find me on instagram @siansecc and on tiktok @ssecc
and I will see you next week
Happy running, TFR x
Hosted on Acast. See acast.com/privacy for more information.
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Mangler du episoder?
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This week I am really grateful to be joined by Flora Beverley to talk about her experience with EBV (Epstein-barr virus), listening to your body and reflecting on your training.
Flora's insight into her recovery journey, learning to work with her body and outlook on longevity is hugely inspiring and something with can all learn from.
You can find her @foodfitnessflora on instagram and @florabeverley on Youtube
and 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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Trail running- a sport within a sport and this week I’m joined by the inspiring Fiona Pascall.
Running for Salomon UK, Fiona is a Strength coach, Pilates instructor and is launching a trail running retreats business in 2025.
Starting her ultra running journey in the lake district, she fell in love with the community and has had some huge wins in Europe since then as well as running for GB and NI. Starting the new season as a hot fav on the UTMB circuit, Fiona is also dedicated to getting people trail running and has launched her business Trail Retreats to encourage others in their trail running journeys
Find her on instagram @fipascall and more info on Trail retreats at @trail.retreats and https://www.trailretreats.co.uk/
You can find me on instagram @Siansecc and on tiktok @ssecc
Happy running, TFR x
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RED-S and Energy Availability are big topics in sports nutrition.
Emily Kier is a nutritionist who specialises in RED-S and works with individuals to help them recover and fuel their bodies and their sport. Working as part of a clinical team, she has a wealth of knowledge on the subject and gives us a great insight into what we can do as runners to support our bodies and our training.
If you think you need help with any of the issues discussed in this episode, please reach out to someone.
To work with Emily, you can find her on instagram @twicethehealth
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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2025 is here and the new season of The Fuelled Runner will be soon! In this episode, I chat all about New Year pressure, plans for the pod and a sneak preview of some of the things I have lined up this year….
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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Marathon training 101- this week I’m 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 they’re heading towards the London Marathon!!
I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!
In this episode I’m 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 don’t 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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Shoe rotations, watches, snazzy kit and basics- what do you or don’t 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 don’t rateThings I would recommend if you’re 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 don’t restWhat’s the driver in why you can’t 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 I’ll 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. It’ll 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. It’ll 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=在线定做阿尔巴尼亚地址证明聘8}aBPpj%3F%3F%3F%3Fѧ%3F%3F%3Fɼ%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 it’s 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
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