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

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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 means
• Why runners are at higher risk of dental problems
• What a good dental routine looks like
• How sugar affects our mouth
• Things 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

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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

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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 it
• What the adaptation goals are
• Who it’s useful for
• How we do it

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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 therapy
• Acceptance and managing our thoughts
• Mental 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

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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 @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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 can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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 avoid it
• The biggest mistakes
• Top tips
• Hydration strategies

Abi has so many interesting insights and useful tips- you can find her on insta @abii1999 and her food account@happetite

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

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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 find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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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 and what to avoid
• How to use it in your training

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

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