The Fuelled Runner – Details, episodes & analysis

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.

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

Hosted on Acast. See acast.com/privacy for more information.

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.