The Fuelled Runner

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://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 right
• More miles= more sleep
• Rest days, you actually have to rest
• Science of why muscles only recover at rest
• All training plans should be balanced

Marathon:

• How much sleep
• What does a rest day actually look like
• What happens if you don’t rest
• What’s the driver in why you can’t rest?

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

Happy running, TFR x

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Strength 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_pt

In this episode I’ll be chatting with Anna all about:

• Why runners need to strength train
• The basics of how often and what to focus on
• Isometrics, plyometrics and compound movements
• Keeping it simple
• Areas to focus on
• 3 best moves
• Anna's biggest bit of advice

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.

Everyone 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:

Sprint

• What actually are electrolytes and why do they help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do you actually need them??

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.

Everyone 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:

Sprint

• What actually are electrolytes and why do they help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do you actually need them??

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.

Increasing 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:

Sprint

1. The 10% run

2. Following a training plan

3. Managing intensity

4. The risks

5. How to pick a training plan that works for you

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.

Increasing 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:

Sprint

1. The 10% run

2. Following a training plan

3. Managing intensity

4. The risks

5. How to pick a training plan that works for you

Marathon

6. Bone stress injuries

• https://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%3FVzTxR&hl=ar&img_index=2

7. Increasing nutritional intake

8. Sleep and importance of recovery

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.

How 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/uJxpkKQ1RUWoTc649

https://images.app.goo.gl/fNbA8v5sgTrHK1iZ8

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.

Supporting 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!

Sprint

1 Post-activity fuelling windows

2 What to have

3 Top tips

Marathon

4 Why you want to recover faster and what it even means

5 Energy availability

6 Undereating

7 Protein balance

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

Happy running, TFR x

Resources

Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:

https://pubmed.ncbi.nlm.nih.gov/27097042/

Nutrient timing:

https://pubmed.ncbi.nlm.nih.gov/28919842/

https://pubmed.ncbi.nlm.nih.gov/28642676/

Protein:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D

Protein & Carbs:

https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf

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

Supporting 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!

Sprint

1 Post-activity fuelling windows

2 What to have

3 Top tips

Marathon

4 Why you want to recover faster and what it even means

5 Energy availability

6 Undereating

7 Protein balance

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

Happy running, TFR x

Resources

Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:

https://pubmed.ncbi.nlm.nih.gov/27097042/

Nutrient timing:

https://pubmed.ncbi.nlm.nih.gov/28919842/

https://pubmed.ncbi.nlm.nih.gov/28642676/

Protein:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D

Protein & Carbs:

https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf

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

Fuelling 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:

1. Why you need to fuel and what it does
2. What to take
3. Fuelling windows
4. Grams of carbs
5. Training your stomach

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.