The Fuelled Runner is a podcast about fuelling running with science-backed nutrition, tips, and practical advice. Host Sian Seccombe explores how runners can support their training through informed nutrition choices. Each episode aims to make sports science accessible for everyday runners. The show focuses on evidence-based guidance rather than marketing claims.
Episodes
What happened at the London Marathon?
The London Marathon 2026 debreif with Joe SeccombeThe 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 @joeseccombeHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
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 moreHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
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 beforeThe morning ofGetting to the race, timing your food and extra tipsReminders for during the raceWhat to do when you finishHow to cope with the days afterYou can find me on instagram @Siansecc and on tiktok @ssecc for moreHappy running, TFR x Hosted on Acast. See acast.com/privacy f
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 taperCommon taper mistakesWhat carb loading isHow to carb load without overcomplicating itPractical tips for race weekYou can find me on instag
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 importantHow it supports our bodies and trainingPre run snacksGeneral snacks and how to build themIdeas for snacksPersonalisation of snacksYou can find me on instagram @Siansecc and on tiktok @ssecc for moreHappy running, TFR x Hosted on Acast. See acast.com/privacy for more information.
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 needI talk about:Hydration strategiesHow much water we need and how to do it during a marathonWhat are electrolytes? When do we need them?Electrolyte strategies for the ma
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 runThe 20-minute recovery windowWhy a 3:1 carb to protein ratio is often recommendedEasy post-run snack ideas like chocolate milkWhy a full balanced meal afterwards still mattersAnd some practical tips to help you stay consistent with recovery
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- carbsMeal ideasThe night beforeDay beforeHydrationDigestion timeSigns you need to change your breakfastHow to work out what works for youRace day considerationsTraining your gutYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR
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 marathonsWhat gut training actually isWhat the research showsHow to train your gut for carbs during the raceHow to train your gut to tolerate pre-race mealsA practical gut training guideYou can find me on instagram @Siansecc and
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 hereWe also answer some of your questions and talk through how we’re approaching balancing life and trainingYou can find Joe on instagram @joeseccombe and me @SianseccH
4/12- How many gels do you need?- How to Fuel a Marathon
How to fuel a marathon- all things gelsI promise they’re not as bad as they sound and this week I talk all about:what gels actually arewhy we even need themwhen you’re meant to start taking themhow many you actually needhow to pick the right gel for youcaffeine gelsand whether you can just use real food insteadYou can find me on instagram @Siansecc and on tiktok @ssecc and you can also watch this
3/12- Protein and Fibre for Runners- How to Fuel a Marathon
How to fuel a marathon- protein, fibre and fat for marathon runnersThey’re your new best friend I promise and in this episode I explainWhy you need protein, fat and fibreMyth busting protein intakeWhen we should be eating protein, fibre and fat as runners and how much we should be aiming forHow to make healthy eating work for youYou can also watch the podcast on Youtube and as a note- this is the
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 workSimple and Complex carbs and when to have themCarb myth bustingHow much do you need to eat and how many carbohydrates is enoughYou can find me on instagram @Siansecc and on tiktok @sseccYou can also watch the pod on youtube @sianseccHappy running, TFR
1/12- Marathon Nutrition Foundations- How to Fuel a Marathon
How to fuel a marathon- the foundationsWelcome 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 @sse
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 hereThis will be the last podcast until the new year but I will be back with lots of exciting things so watch this space an
The Berlin Marathon 2025 Recap
A bit of a different chatty one today- I'm talking all about my experience during the Berlin Marathon 2025I 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 youtubeFind me on instagram at siansecc Hosted on Acast. See acast.com/privacy
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 tipsIn 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 tipsYou can find me on instagra
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 10kRace strategy optionsFuellingRecoveryIf 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 @sseccHappy running, TFR x Hosted on Acas
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 careRunning watch run downWearables explained10,000 step mythHype vs realityIf you are looking for a training plan, you ca
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 meansHow to be a robust runnerNutrition, training and balanceIf you are looking for a training plan, you can use code SIANSECC for
Fat Adaptation and Running
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 w
Running and Sugar - How to Protect Your Teeth with Dr Fallon
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 run
How To Plan Your Marathon Training
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 weeksYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x Hosted on Acast. See ac
Should 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.
Running Psychology with Dr Jo Douglas
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
How 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, T
Returning to Running after Illness
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
How to Fuel an Ultramarathon
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:CarbsFlavour fatigue and how to avoid
How to Run a Half Marathon
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 marathonNutritionShould you carb load?Race day and kitTop tipsYou can find me on
The Effect of Caffeine on Running
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 bodyThe effect on endurance performanceHow to take caffeine effectively and
How to Run in the Heat
Running 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 hel
Running's Impact On Our Body Image with Liz Newcomer
Fuelling 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
Recovering from a Marathon
What 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 H
Marathon day checklist
Marathon 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 Ac
How to choose running shoes with Polly Gordon Spence
Running 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
How to Carb Load
Marathon 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 @S
Getting Marathon Ready with Talilla Henchoz
From 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 @Sian
How to train for a marathon pt.3- Tapering
Marathon 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 @Sia
How to train for a marathon pt.2- nutrition
How 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
VO2max and sports physiology with Dan Osborn-Nash
VO2max 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_n
Listening to your body & EBV with Flora Beverley
This 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 @florabeverle
Trail running with Fiona Pascall
Trail 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. St
REDs & Fuelling Activity with Emily Kier
RED-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 y
2025- The Fuelled Runner
2025 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.
How to train for a marathon
Marathon 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 shoesF
Sprint- Running kit and shoes
Shoe 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
Marathon- Running kit and shoes
Shoe 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
Sprint- Nutrition for Runners
Nutrition 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 i
Marathon- Nutrition for Runners
Nutrition 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 i
Sprint- Recovery and Sleep
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 nailRecover pyramid example:https://hu
Marathon- Recovery and Sleep
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 nailRecover pyramid example:https://hu
Strength training for runners with Anna
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_ptIn this episode I’ll be chatting with Anna all about:Why runners need to strength trainThe basi
Sprint- Electrolytes & Hydration
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:SprintWhat actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathonWhy ar
Marathon- Electrolytes & Hydration
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:SprintWhat actually are electrolytes and why do they helpHow much and when should you take themBefore, during after?What do I do?HyponautremiaMarathonWhy ar
Sprint- Training plans and increasing volume safely
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:Sprint1. The 10% run2. Following a training plan3. Managing intensity4. The risks5. How to pick a training plan that works for youYou can
Marathon- Training plans and increasing volume safely
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:Sprint1. The 10% run2. Following a training plan3. Managing intensity4. The risks5. How to pick a training plan that works for youMarathon
Crash course- how to speak running
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/uJxpkKQ1RUWoTc649https://images.app.goo.gl/fNbA8v5sgTrHK1iZ8You can find me on instagram @Siansecc and on tiktok @ssec
Sprint- Post-run nutrition
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!Sprint1 Post-activity fuelling windows2 What to have3 Top tipsMarathon4 Why you want to recover faster and what it even means5 Energy availabili
Marathon- Post-run nutrition
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!Sprint1 Post-activity fuelling windows2 What to have3 Top tipsMarathon4 Why you want to recover faster and what it even means5 Energy availabil
Sprint- In-activity fuelling
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: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 f
Marathon- In-activity fuelling
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: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
Sprint- All things breakfast
Eating 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.
Marathon- All things breakfast
Eating 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 tikt
The Warm Up
Welcome 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.
