The Fuelled Runner

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!

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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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Tapering and Carb loading- it’s all about getting you in the best possible position for race day!

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:

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

Happ...

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:

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.

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:

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...

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:

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 tikt...

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 foun...

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:

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

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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:

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

Happy running, TFR x

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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.

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:

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:

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

Happy running, TFR x

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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:

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

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:

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

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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:

You can find me on instagram @Siansecc and on tiktok @ssec...

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:

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

Happy running, TFR x<...

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 ru...

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:

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:

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

Happy running, TFR x

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

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 fi...

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:

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

Happy running, TFR x

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

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:

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

Happy running, TFR x

Hosted on Acast...

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:

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...

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...

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 an...

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.

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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.

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:

You can...

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

Affiliate links for things I mention:

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

MARATHON

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:

Marathon:

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

Happy running, TFR x

Hosted on Acast...

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:

Marathon:

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

Happy running, TFR x

Hosted on Acast...

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:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

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:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

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:

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

Marathon

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

Marathon