Shows
5 Miles EasyEp82: Siân Seccombe - The Nutrition Mistake That Could Be Slowing You DownSports nutritionist Siân Seccombe joins us to unpack how Relative Energy Deficiency in Sport (RED-S) can impact both health and performance. We talk about the different signs to look out for in female and male athletes, why under-fuelling is more common than you think, and how to make sure your training isn’t doing more harm than good.
Siân also shares practical advice on fuelling smarter, what to do if you’re seeing signs of RED-S, and how to reverse the impact of a period of under fuelling.
Follow Siân: @s...2025-07-2854 min
The Fuelled RunnerFat Adaptation and RunningFat 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.0234027The study by Romjin et al. 1993 can be foun...2025-07-2517 minThe Fuelled RunnerRunning and Sugar - How to Protect Your Teeth with Dr FallonRunners- 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 li...2025-07-1143 minThe Fuelled RunnerHow To Plan Your Marathon TrainingTraining 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 weeksYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-07-0423 minThe Fuelled RunnerShould you be Heat Training?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 itYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-06-2716 minThe Fuelled RunnerRunning Psychology with Dr Jo DouglasThe 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....2025-06-201h 02
Any Given Runday#269 Sian Seccombe: Marathon Nutrition, Fuelling, Training, and Injury RecoveryThis week on the Any Given Runday Podcast, we have Sian Seccombe (@siansecc on Instagram). Sian has a masters in sports nutrition, is a marathon runner, a content creator who makes videos on the science behind your training and the host of The Fuelled Runner Podcast.Sian discusses her journey in sports, from her childhood involvement in various sports to her university days focused on netball and running. She shares insights into the importance of fuelling your body correctly for training, the misconceptions around weight loss and marathon training, and the significance of proper post-run nutrition. Sian...2025-06-091h 31The Fuelled RunnerHow Many Electrolytes Do Runners Need?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 @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-06-0621 minThe Fuelled RunnerReturning to Running after IllnessReturning 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 @sseccHappy running, TFR x...2025-05-3015 min
The Running Channel Podcast121: Best vs Worst Foods To Eat Before And After A RunSarah is on holiday this week, so Andy and Rick are joined by nutrition expert, running enthusiast, and content creator Sian Seccombe to unpack the best — and worst — foods to eat before and after a run. It’s a fascinating episode full of tips and tricks on fuelling your body and getting the most out of your training. Whatever kind of run you're taking on, proper nutrition is key to supporting both performance and recovery.The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running...2025-05-2447 minThe Fuelled RunnerHow to Fuel an UltramarathonFuelling 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:CarbsFlavour fatigue and how to avoid itThe biggest mistakesTop tipsHydration strategiesAbi has so many interesting insights and useful tips- you can find her on insta @abii1999 and her...2025-05-2346 minThe Fuelled RunnerHow to Run a Half MarathonHalf 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 marathonNutritionShould you carb load?Race day and kitTop tipsYou can find me on instagram @Siansecc and on tiktok @ssecc...2025-05-1621 minThe Fuelled RunnerThe Effect of Caffeine on RunningCaffeine. 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 bodyThe effect on endurance performanceHow to take caffeine effectively and what to avoidHow to use it in your trainingYou can find me on instagram @Siansecc and on tiktok @ssec...2025-05-0919 minThe Fuelled RunnerHow to Run in the HeatRunning 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 sweatingGI issues in the heatRate of perceived exertionTricks we can utilise to helpAcclimatisationYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x2025-05-0219 minThe Fuelled RunnerRunning's Impact On Our Body Image with Liz NewcomerFuelling 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 weekHappy ru...2025-04-2537 minThe Fuelled RunnerRecovering from a MarathonWhat 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 bluesThe week afterNutritionReturning to runningNew goals and mentalityYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-04-1821 minThe Fuelled RunnerMarathon day checklistMarathon 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 raceMental prepBeing prepared for travelKit and what you need in your race day bagYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more i...2025-04-1125 minThe Fuelled RunnerHow to choose running shoes with Polly Gordon SpenceRunning 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 @pollygspenceApologies 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...2025-04-0445 minThe Fuelled RunnerHow to Carb LoadMarathon 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 loadWhy we carb load and how it worksHow to carb load in a manageable wayMy top tipsYour questions answeredYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x2025-03-2826 minThe Fuelled RunnerGetting Marathon Ready with Talilla HenchozFrom 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 @navigatingwomanhoodYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-03-211h 10The Fuelled RunnerHow to train for a marathon pt.3- TaperingMarathon 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 itCommon mistakesNutrition and recoveryTaper tantrums and the mental side of marathonsRace weekYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast...2025-03-1421 minThe Fuelled RunnerHow to train for a marathon pt.2- nutritionHow 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 sessionsRecovery fuellingLong runsGelsCarb loadingMy top tipsYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-03-0737 minThe Fuelled RunnerVO2max and sports physiology with Dan Osborn-NashVO2max 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.enduranceYou can find me on instagram @siansecc and...2025-02-2844 minThe Fuelled RunnerListening to your body & EBV with Flora BeverleyThis 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 Youtubeand you can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on...2025-02-2148 minThe Fuelled RunnerTrail running with Fiona PascallTrail 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...2025-02-1440 minThe Fuelled RunnerREDs & Fuelling Activity with Emily KierRED-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....2025-02-0743 minThe Fuelled Runner2025- The Fuelled Runner2025 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 @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2025-01-2408 min
Cook Eat RunShould I be taking collagen? Boosting Performance for Runners with Sian SeccombeThis week on Cook Eat Run, Charlie Watson dives into the world of collagen with special guest Sian Seccombe. Sian, an ultra runner and sports nutrition enthusiast, brings her expertise to discuss the science, benefits, and misconceptions surrounding collagen supplementation, especially for female runners over 30.Collagen UncoveredExplore what collagen is and why it's a hot topic in the running community. Sian explains the role of collagen as a protein and its importance in connective tissues, particularly for those recovering from injuries or undergoing intense training.Supplementation InsightsCharlie a...2025-01-1038 minThe Fuelled RunnerHow to train for a marathonMarathon 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 planBalancing lifeGetting some good shoesFuelling your running and basic nutritionRun types- long, easy, interval/speedBeing kind to yourselfMy 3 top tipsYou can...2024-12-2025 minThe Fuelled RunnerSprint- Running kit and shoesShoe 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!SPRINTRunning trainersMy top 3 things to buyBuilding an outfit from the bottom upAffiliate links for things I mention:Flip belt- https://amzn.to/4fbVLv0Gloves- https://amzn.to/3DmyituEar warmer- https://amzn.to/41t32mIScrunchies- https://amzn.to/3De5mUQC...2024-12-1313 minThe Fuelled RunnerMarathon- Running kit and shoesShoe 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!SPRINTRunning trainersMy top 3 things to buyBuilding an outfit from the bottom upMARATHONShoe rotationsTrail runningWinter vs summerThings I love that make my life easierThings I don’t rateThings I would recommend if you’re starting to invest2024-12-1328 minThe Fuelled RunnerSprint- Nutrition for RunnersNutrition 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 mealEnergyMy 3 top tipsMarathon:Eating around a run- pre and postSnacksRace day nutritionDiet culture and eating more than othersYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast...2024-12-0614 minThe Fuelled RunnerMarathon- Nutrition for RunnersNutrition 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 mealEnergyMy 3 top tipsMarathon:Eating around a run- pre and postSnacksRace day nutritionDiet culture and eating more than othersYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast...2024-12-0630 minThe Fuelled RunnerSprint- Recovery and SleepYou 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 nailRecover 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...2024-11-2909 minThe Fuelled RunnerMarathon- Recovery and SleepYou 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 nailRecover 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...2024-11-2923 minThe Fuelled RunnerStrength training for runners with AnnaStrength 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_ptIn this episode I’ll be chatting with Anna all about:Why runners need to strength trainThe basics of how often and what to focus onIsometrics, plyometrics and compound movementsKeeping it...2024-11-2247 minThe Fuelled RunnerSprint- Electrolytes & HydrationEveryone 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:SprintWhat actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathonWhy are they so popular all of a sudden?The science behind how and why they helpThe impact...2024-11-1515 minThe Fuelled RunnerMarathon- Electrolytes & HydrationEveryone 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:SprintWhat actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathonWhy are they so popular all of a sudden?The science behind how and why they helpThe impact...2024-11-1526 minThe Fuelled RunnerSprint- Training plans and increasing volume safelyIncreasing 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:Sprint1. The 10% run2. Following a training plan3. Managing intensity4. The risks5. How to pick a training plan that works for youYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x2024-11-0812 minThe Fuelled RunnerMarathon- Training plans and increasing volume safelyIncreasing 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:Sprint1. The 10% run2. Following a training plan3. Managing intensity4. The risks5. How to pick a training plan that works for youMarathon6. Bone stress injurieshttps://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%3FVzT...2024-11-0824 minThe Fuelled RunnerCrash course- how to speak runningHow 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/uJxpkKQ1RUWoTc649https://images.app.goo.gl/fNbA8v5sgTrHK1iZ8You can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on...2024-11-0125 minThe Fuelled RunnerSprint- Post-run nutritionSupporting 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!Sprint1 Post-activity fuelling windows2 What to have3 Top tipsMarathon4 Why you want to recover faster and what it even means5 Energy availability6 Undereating7 Protein balanceYo...2024-10-2511 minThe Fuelled RunnerMarathon- Post-run nutritionSupporting 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!Sprint1 Post-activity fuelling windows2 What to have3 Top tipsMarathon4 Why you want to recover faster and what it even means5 Energy availability6 Undereating7 Protein balanceYo...2024-10-2519 minThe Fuelled RunnerSprint- In-activity fuellingFuelling 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:Why you need to fuel and what it doesWhat to takeFuelling windowsGrams of carbsTraining your stomachYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2024-10-1813 minThe Fuelled RunnerMarathon- In-activity fuellingFuelling 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:Why you need to fuel and what it doesWhat to takeFuelling windowsGrams of carbsTraining your stomachMarathon:My fuelling journeyScience of the sugar profileEffects post runUltra’s and ‘real food’Other options that aren’t gelsYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Host...2024-10-1828 minThe Fuelled RunnerSprint- All things breakfastEating breakfast can have a huge effect on your running and in this episode we look at the science behind why.Sprint:Eating breakfast is importantWhat you need to focus on eatingDigestionOptions and breakfast ideasRace dayYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.2024-10-1108 minThe Fuelled RunnerMarathon- All things breakfastEating breakfast can have a huge effect on your running and in this episode we look at the science behind why.Sprint:Eating breakfast is importantWhat you need to focus on eatingDigestionOptions and breakfast ideasRace dayMarathon:Ideas for when you don’t have much timeWhy you don’t want to have a protein shakeEffects on hormonesRED-SFasted runningYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See acast.com/privacy for more...2024-10-1122 minThe Fuelled RunnerThe Warm UpWelcome 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 @sianseccTiktok @ssecc Hosted on Acast. See acast.com/privacy for more information.2024-10-0407 min