The Fuelled Runner

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 basics of how often and what to focus onIsometrics, plyometrics and compound movementsKeeping it simpleAreas to focus on3 best movesAnna's biggest bit of adviceYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x

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 are they so popular all of a sudden?The science behind how and why they helpThe impact on crampDo you actually need them??You can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x

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 are they so popular all of a sudden?The science behind how and why they helpThe impact on crampDo you actually need them??You can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x

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 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%3FVzTxR&hl=ar&img_index=27. Increasing nutritional intake8. Sleep and importance of recoveryYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR x

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 @sseccHappy running, TFR x

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 availability6 Undereating7 Protein balanceYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR xResourcesRecover 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%3DProtein & 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

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 availability6 Undereating7 Protein balanceYou can find me on instagram @Siansecc and on tiktok @sseccHappy running, TFR xResourcesRecover 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%3DProtein & 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

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