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

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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:

1. Eating breakfast is important
2. What you need to focus on eating
3. Digestion
4. Options and breakfast ideas
5. Race day

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.

Eating breakfast can have a huge effect on your running and in this episode we look at the science behind why.

Sprint:

1. Eating breakfast is important
2. What you need to focus on eating
3. Digestion
4. Options and breakfast ideas
5. Race day

Marathon:

1. Ideas for when you don’t have much time
2. Why you don’t want to have a protein shake
3. Effects on hormones
4. RED-S
5. Fasted running

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.

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:

1. Fuelling for different sessions
2. Recovery fuelling
3. Long runs
4. Gels
5. Carb loading
6. My top tips

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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.

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 meal
• Energy
• My 3 top tips

Marathon:

• Eating around a run- pre and post
• Snacks
• Race day nutrition
• Diet culture and eating more than others
• 
  

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.

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 nail
• Recover 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 right
• More miles= more sleep
• Rest days, you actually have to rest
• Science of why muscles only recover at rest
• All training plans should be balanced

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.

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 nail
• Recover 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 right
• More miles= more sleep
• Rest days, you actually have to rest
• Science of why muscles only recover at rest
• All training plans should be balanced

Marathon:

• How much sleep
• What does a rest day actually look like
• What happens if you don’t rest
• What’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.

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 train
• The basics of how often and what to focus on
• Isometrics, plyometrics and compound movements
• Keeping it simple
• Areas to focus on
• 3 best moves
• Anna's biggest bit of advice

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.

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 help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do 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.

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 help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do 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.

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.

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=2

7. Increasing nutritional intake

8. Sleep and importance of recovery

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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.

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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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.

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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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:

1. Why you need to fuel and what it does
2. What to take
3. Fuelling windows
4. Grams of carbs
5. Training your stomach

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.

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:

1. Why you need to fuel and what it does
2. What to take
3. Fuelling windows
4. Grams of carbs
5. Training your stomach

Marathon:

1. My fuelling journey
2. Science of the sugar profile
3. Effects post run
4. Ultra’s and ‘real food’
5. Other options that aren’t gels

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.

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

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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

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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:

1. Finding a plan
2. Balancing life
3. Getting some good shoes
4. Fuelling your running and basic nutrition
5. Run types- long, easy, interval/speed
6. Being kind to yourself
7. My 3 top tips

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.

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 trainers
• My top 3 things to buy
• Building an outfit from the bottom up

Affiliate links for things I mention:

• Flip belt- https://amzn.to/4fbVLv0
• Gloves- https://amzn.to/3Dmyitu
• Ear warmer- https://amzn.to/41t32mI
• Scrunchies- https://amzn.to/3De5mUQ
• Chafe stick- https://amzn.to/3D3szsv
• Cap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2l
• My running watch- https://amzn.to/3ZNz2AV
• Winter leggings- https://amzn.to/4itn8mZ

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.

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 trainers
• My top 3 things to buy
• Building an outfit from the bottom up

MARATHON

• Shoe rotations
• Trail running
• Winter vs summer
• Things I love that make my life easier
• Things I don’t rate
• Things I would recommend if you’re starting to invest

Affiliate links for things I mention:

• Flip belt- https://amzn.to/4fbVLv0
• Gloves- https://amzn.to/3Dmyitu
• Ear warmer- https://amzn.to/41t32mI
• Scrunchies- https://amzn.to/3De5mUQ
• Chafe stick- https://amzn.to/3D3szsv
• Cap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2l
• My running watch- https://amzn.to/3ZNz2AV
• Winter leggings- https://amzn.to/4itn8mZ

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.

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 meal
• Energy
• My 3 top tips

Marathon:

• Eating around a run- pre and post
• Snacks
• Race day nutrition
• Diet culture and eating more than others
• 
  

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.

Fuelling for Ultra-running and trails can look quite different to the gels we typically fuel with during road races so I chatted to Abi Woodliffe-Thomas all about it.

Abi is a performance nutritionist who works with Aquatics GB and has traveled the world with Ultra-X crewing on multi-day ultras and supporting the athletes with their nutrition.

We chat all about:

• Carbs
• Flavour fatigue and how to avoid it
• The biggest mistakes
• Top tips
• Hydration strategies

Abi has so many interesting insights and useful tips- you can find her on insta @abii1999 and her food account@happetite

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

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Half marathons- a really fun day out? I think so!

The perfect blend of speed and endurance, they can also just be a real vibe and you can do half marathon races for the fun without having too much of an impact on the rest of your life like training for a marathon can result in!!

This week I talk all about:

• Pacing a half marathon
• Nutrition
• Should you carb load?
• Race day and kit
• Top tips

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.

Marathon training- the taper - 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:

1. How long to Taper for and why we do it
2. Common mistakes
3. Nutrition and recovery
4. Taper tantrums and the mental side of marathons
5. Race week

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Caffeine. The most studied performance enhancer around… but how does it affect your running?!

Understanding how it works in your body, the effects it has and how we can use it strategically can mean we get the benefits without the slightly upsetting side effects.

That’s why in this episode I cover:

• What caffeine does in your body
• The effect on endurance performance
• How to take caffeine effectively and what to avoid
• How to use it in your training

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Running in the heat can be very tricky.

Understanding what our body is doing, the adaptations that can help and the tricks we can utilise will make it alot easier and hopefully this episode will help shed some light on what is happening with your sweat, hydration and rate of perceived exertion!

I cover:

• The science of sweating
• GI issues in the heat
• Rate of perceived exertion
• Tricks we can utilise to help
• Acclimatisation

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Fuelling for what our bodies can do, not what they look like, can have such a huge impact on your running.

This week i’m very lucky to chat to Liz Newcomer all about this topic.

Liz is no stranger to marathon training, heading into her 10th marathon, and she shares her journey with carbs and lots of other insights.

You can find her on instagram @resilliencyinrunning and you can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

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What comes after the marathon?! Recovery and managing your return to run is so important so this week, I chat through what to expect in the days after, week after and returning yourself to normal activity.

I chat about:

1. The day after & post race blues
2. The week after
3. Nutrition
4. Returning to running
5. New goals and mentality
6. 
   

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.

Marathon day checklist- you’ve done all the hard work, now it’s time to set yourself up to have the best race day possible!

I’m here to reassure you that you’re going to be great.

In this episode I’m discussing:

1. The week of the race
2. Mental prep
3. Being prepared for travel
4. Kit and what you need in your race day bag

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Running shoes are a BIG topic and I’m very lucky to be joined by the incredibly knowledgeable Polly Gordon Spence to talk all things biomechanics, advances in shoe tech and what you ACTUALLY need to know and do.

Polly has so many interesting insights and useful tips- you can find her on insta @pollygspence

Apologies again for the slight issues with the audio but I promise it gets better and we will be back to usual quality next week. Hopefully you will still learn lots from Polly!

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

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Marathon training- carb loading - this week I’m talking all about how, why and when to carb load for your race!

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:

1. What is a carb load
2. Why we carb load and how it works
3. How to carb load in a manageable way
4. My top tips
5. Your questions answered
6. 
   

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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From beginner runner to London marathon 2025- I talk all things marathon training with Talilla Henchoz.

Having recently begun her running journey, TJ is taking on London in the Spring and in this episode we talk all about everything you need to know if you’re marathon training too!

Find her on instagram @talillahenchoz and check out her podcast @navigatingwomanhood

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Being a ‘robust’ runner is something that can really change the outcome of your training and racing as a runner.

It allows us to stay healthy and happy and is something which truly brings balance into our training!

In this episode I chat about:

• What being a robust runner means
• How to be a robust runner
• Nutrition, training and balance

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Fat adaptation- something that many endurance athletes have considered and is abit of a murky topic sometimes.

So this week I break it down and explain exactly how it works and why it’s not all it’s cracked up to be!

The biggest study that I mention (that has also shown repeated results!!) is by Louise Burke in race walkers- being fat adapted essentially costs you more oxygen and makes performance worse!

That journal is found here: • DOI: 10.1371/journal.pone.0234027

The study by Romjin et al. 1993 can be found here: • DOI: 10.1152/ajpendo.1993.265.3.E380

Runna code: SIANSECC for two free weeks

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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Runners- are you looking after your teeth?!

We all know that sugar is one of the biggest contributors to oral health and as a sports nutritionist, I’m encouraging you to have LOTS of it- so how can we strike the balance?

I spoke to Dr Fallon all about how we can look after our teeth whilst also fuelling our running.

She is a fountain of knowledge and we spoke all about:

• What dental health means
• Why runners are at higher risk of dental problems
• What a good dental routine looks like
• How sugar affects our mouth
• Things we can do to protect our teeth

You can find Fallon on instagram and tiktok @Dr Fallon

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

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Training programmes- they can be a bit tricky to get right sometimes and can be really overwhelming if you’re new to them!

This week, I break down what some of the key running sessions are and how you can go about building a training block that works for you!

Runna code: SIANSECC for two free weeks

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.

Heat training- should you be doing it?!

I talk through the science to help you decide if you should or should not and talk you through:

• Why we do it
• What the adaptation goals are
• Who it’s useful for
• How we do it

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.

The psychological side of running is something that most runners can benefit very quickly from working on. I was very lucky to be joined by Dr Jo Douglas who shared so much wonderful knowledge.

Dr Jo Douglas is a Consultant Clinical Psychologist and also a keen runner. She is the Founder and Clinical Director of multi-award-winning psychological therapies clinic Collective Psychology, based in Surrey, Kent and online. As a clinical psychologist, her work is focused on helping people manage the emotional, cognitive and behavioural aspects of life that might be causing distress of keeping them stuck.

Her insight is amazing and there are definitely a lot of things I’ve taken from this episode!

We talk all about:

• ACT therapy
• Acceptance and managing our thoughts
• Mental health

Dr Jo is also the clinical director at Collective Psychology who you can find at: www.collective-psychology.com

Instagram: @collectivepsychology

Book mentioned: The Happiness Trap by Russ Harris

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.

Electrolytes- do you need them when you’re running?!

I talk through the science to back up if you do or don’t need them as a runner. I also talk about:

• What electrolytes are, the main ones and what they actually do
• Busting the myths of electrolytes
• Cramp and salty sweaters
• Hydration and sodium guidance
• Key take aways to remember
• 
  

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.

Returning to running after you’ve been ill can be tricky to manage.

Especially when you are desperate to get back to it, it can be hard to keep the brakes on but playing the smart game is definitely the way forward and hopefully this episode can help you with some ideas.

We cover:

• What’s happening in your body
• The risks of returning too soon
• Checklist for return
• Things that can help
• Red flags
• 
  

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.

Fitness trackers, running watches and wearables are hot items and it feels like most people are wearing on in some form!

But what do we actually need to be thinking about, what should we be tracking and what do you need from a running watch?!

This episode I talk all about:

• Why we care
• Running watch run down
• Wearables explained
• 10,000 step myth
• Hype vs reality
• 
  

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

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.

The 10k is a really tough distance to race and hopefully this episode will give you a few tips and ideas about how to conquer your next 10k!

I talk all about:

• Demands of the 10k
• Race strategy options
• Fuelling
• Recovery

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

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.

How to fuel a marathon- the foundations

Welcome to Marathon Fuel School! Your 12 week guide for how to fuel your marathon.

In this episode, I’m talking all about the foundation and building balanced meal habits and plates.

We look at carbs, protein, fibre and fats as well as looking at why we need to support our fuel tank for marathon training.

You can find me on instagram @Siansecc and on tiktok @ssecc

If you want to watch the pod on youtube- you can find my channel here!

Happy running, TFR x

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Bone stress injuries, REDs and the Athlete Health and Readiness checklist- my research!

Today I talk through a deep dive into it and explain what I have spent my time doing over the last 6 months as well as talk about the future implications for this.

Watch my youtube deep dive here

This will be the last podcast until the new year but I will be back with lots of exciting things so watch this space and check out the back catalogue of episodes in the mean time!

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

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.

A bit of a different chatty one today- I'm talking all about my experience during the Berlin Marathon 2025

I talk through the good, bad and ugly, my lessons and learnings from reflecting on my training block and also some tips for people looking to do Berlin in the future!!

If you want to see the vlog, find it here on my youtube

Find me on instagram at siansecc

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