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How to fuel a marathon- carbohydrates. They’re your new best friend I promise and in this episode I explain : What a carbohydrate is and how they workSimple and Complex carbs and when to have themCarb myth bustingHow much do you need to eat and how many carbohydrates is enough You can find me on instagram @Siansecc and on tiktok @ssecc You can also watch the pod on youtube @siansecc 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 Hosted on Acast. See acast.com/privacy for more information.

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

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: What is a taperWhy do we do itThe benefitsWhat is a carb loadWhy we carb load and how it worksHow to carb load in a manageable wayMy 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.

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 10kRace strategy optionsFuellingRecovery 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: Why we careRunning watch run downWearables explained10,000 step mythHype vs realityIf 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.

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 meansHow to be a robust runnerNutrition, 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 Hosted on Acast. See acast.com/privacy for more information.

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

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 meansWhy runners are at higher risk of dental problemsWhat a good dental routine looks likeHow sugar affects our mouthThings 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 Hosted on Acast. See acast.com/privacy for more information.

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 itWhat the adaptation goals areWho it’s useful forHow 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 therapyAcceptance and managing our thoughtsMental 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 doBusting the myths of electrolytesCramp and salty sweatersHydration and sodium guidanceKey take aways to rememberYou 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 bodyThe risks of returning too soonChecklist for returnThings that can helpRed flagsYou can find me on instagram @Siansecc and on tiktok @ssecc Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.