Health & FitnessFitnessNutritionSportsRunning

The Fuelled Runner

Sian Seccombe

Fuelling your running with science, tips and nutrition- The Fuelled Runner is the place to get information that is backed by science to support your training

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

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20 episodes
Avg 24 min
English

Episodes 20

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S3 · E13
May 15 · 50 min
What happened at the London Marathon?
The London Marathon 2026 debreif with Joe Seccombe The highs, lows and inbetweens! We chat all about our goals going into the race, what actually happened and where we’re going from here! You can find me on instagram @Siansecc and on tiktok @ssecc and you can find Joe on Instagram @joeseccombe Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E13
April 24 · 7 min
Bonus Ep- Pre-race chat
Some final thoughts and reminders before you head into race day! You can find me on instagram @Siansecc and on tiktok @ssecc for more Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E12
April 17 · 26 min
12/12- Race day nutrition plan- How to Fuel a Marathon
Race day fuelling- what are we doing?! This episode is talking all about our race day fuelling strategy: The night before The morning of Getting to the race, timing your food and extra tips Reminders for during the race What to do when you finish How to cope with the days after You can find me on instagram @Siansecc and on tiktok @ssecc for more Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E11
April 10 · 17 min
11/12- Carb Loading & Tapering- How to Fuel a Marathon
Carb loading and tapering- how do we do it?! The whole aim of these last few weeks of your marathon training block is to give you the best shot possible on race day and in this episode I talk all about: What tapering is and why we do it? How to structure your taper Common taper mistakes What carb loading is How to carb load without overcomplicating it Practical tips for race week You can find me on instagram @Siansecc and on tiktok @ssecc for more Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E10
April 3 · 19 min
10/12- How to Snack during Marathon Training- How to Fuel a Marathon
Let’s talk snacks! Marathon fuelling’s unsung hero. In this episode I talk all about: Why snacking is important How it supports our bodies and training Pre run snacks General snacks and how to build them Ideas for snacks Personalisation of snacks You can find me on instagram @Siansecc and on tiktok @ssecc for more Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E9
March 27 · 28 min
9/12- Hydration, electrolytes & Caffeine- How to Fuel a Marathon
How much water should you be drinking? Should you be taking electrolytes? What about Caffeine!? All common questions for runners taking on the marathon! That’s why this week I’m breaking them down and giving you all the info you need I talk about: Hydration strategies How much water we need and how to do it during a marathon What are electrolytes? When do we need them? Electrolyte strategies for the marathon Should you be using caffeine? How to get the most out of it What to do on 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.
S3 · E8
March 20 · 17 min
8/12- What To Eat Post-Run - How to Fuel a Marathon
Unsure what to eat after your long run or wondering if you could be doing more?! I’ve got you! This week I’m talking about: What happens in your body after a run The 20-minute recovery window Why a 3:1 carb to protein ratio is often recommended Easy post-run snack ideas like chocolate milk Why a full balanced meal afterwards still matters And some practical tips to help you stay consistent with recovery nutrition. 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.
S3 · E7
March 13 · 19 min
7/12- What To Eat Pre-Run - How to Fuel a Marathon
Unsure what to eat before your long run or wondering if you could be doing more?! I’ve got you! This week I’m talking about: Pre-run meal building- carbs Meal ideas The night before Day before Hydration Digestion time Signs you need to change your breakfast How to work out what works for you Race day considerations Training your gut 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.
S3 · E6
March 6 · 20 min
6/12- Save your Stomach on Race Day- How to Fuel a Marathon
Tummy troubles aren’t inevitable for runners! Gut training is one of the BIGGEST things you can do to help yourself. This week I’m talking about: Why GI distress happens in marathons What gut training actually is What the research shows How to train your gut for carbs during the race How to train your gut to tolerate pre-race meals A practical gut training guide 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.
S3 · E5
February 27 · 50 min
5/12- Ask a Nutritionist - First Time Marathon Q&A
This week I’m joined by my brother Joe who is also running the London Marathon 2026! He’s got a bit of a different approach to his nutrition and training so hopefully you’ll enjoy hearing from him! The link to his fundraising page is here We also answer some of your questions and talk through how we’re approaching balancing life and training You can find Joe on instagram @joeseccombe and me @Siansecc Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E4
February 20 · 26 min
4/12- How many gels do you need?- How to Fuel a Marathon
How to fuel a marathon- all things gels I promise they’re not as bad as they sound and this week I talk all about: what gels actually are why we even need them when you’re meant to start taking them how many you actually need how to pick the right gel for you caffeine gels and whether you can just use real food instead You can find me on instagram @Siansecc and on tiktok @ssecc and you can also watch this episode over on youtube! Happy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
S3 · E3
February 13 · 21 min
3/12- Protein and Fibre for Runners- How to Fuel a Marathon
How to fuel a marathon- protein, fibre and fat for marathon runners They’re your new best friend I promise and in this episode I explain Why you need protein, fat and fibre Myth busting protein intake When we should be eating protein, fibre and fat as runners and how much we should be aiming for How to make healthy eating work for you You can also watch the podcast on Youtube and as a note- this is the last week with these microphones and the sound will be soooo much better next week I promise! Thank you for bearing with us 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.
S3 · E2
February 6 · 29 min
2/12- Carbohydrate- How to Fuel a Marathon
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 work Simple and Complex carbs and when to have them Carb myth busting How 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.
S3 · E1
January 30 · 22 min
1/12- Marathon Nutrition Foundations- How to Fuel a Marathon
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.
S2 · E29
Oct 17, 2025 · 28 min
REDs, Bone Stress Injury and Marathon running- my research!
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.
S2 · E28
Oct 3, 2025 · 22 min
The Berlin Marathon 2025 Recap
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.
S2 · E27
Sep 12, 2025 · 17 min
Carb Loading and Taper Tantrums
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 taper Why do we do it The benefits What is a carb load Why we carb load and how it works How to carb load in a manageable way 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.
S2 · E26
Aug 29, 2025 · 18 min
How to Run a 10k Race
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 10k Race strategy options Fuelling Recovery 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.
S2 · E25
Aug 15, 2025 · 20 min
Do we need Running Watches and Fitness Trackers?
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 care Running watch run down Wearables explained 10,000 step myth Hype vs reality 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.
S2 · E24
Aug 1, 2025 · 16 min
How to be a Robust Runner
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 means How to be a robust runner Nutrition, 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.

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