The Fuelled Runner

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 youYou 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