The Fuelled Runner (Sian Seccombe)

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

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.

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.

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.

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.

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

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

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

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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.

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.

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.