The Fuelled Runner

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 @ Siansec c and on tiktok @ssecc Happy...

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...

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 av...

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 fin...

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...

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...

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 instagr...

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: The day after & post race blues The week after Nutrition Returning to running New goals and mentality You can find me on instagram @Siansecc and on tiktok @ssecc Happy running,...

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: The week of the race Mental prep Being prepared for travel 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 Hoste...

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 wi...

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: What is a carb load Why we carb load and how it works How to carb load in a manageable way My top tips Your questions answered You can find me on inst...

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 @t alillahenchoz and check out her podcast @ navigatingwomanhood You can find me on instagram @...

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: How long to Taper for and why we do it Common mistakes Nutrition and recovery Taper tantrums and the mental side of marathons Race week You can find me on instag...

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 sessions Recovery fuelling Long runs Gels Carb loading My top tips You can find me on instagram @Siansecc and on tiktok @s...

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...

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 @florabever...

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....

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...

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: Finding a plan Balancing life Getting some good s...

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:...

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...

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 fi...

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 fi...

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:...