Nutrition Advice All Runners Need to Hear | EAT MORE, RUN FASTER!

If you’re underfuelled, you will underperform.

Most runners are unintentionally holding back their PBs because of "carb fear"-this week, we’re fixing that.

In this episode of The Runna Podcast, sports nutritionist Sian Seccombe explains why underfuelling is one of the most common mistakes runners make. From ‘hitting the wall’ to the serious risks of RED-S, Sian breaks down sports nutrition for runners in a way you can understand and apply.

Whether you're training for a marathon or just started your running journey, this is your ultimate guide to how to fuel for a marathon and beyond.

In this episode, Sian explains:
🍝 Why carbs aren’t the enemy (and why you need more of them)
⏱️ What to eat before a run, during, and after your sessions
⚖️ Why weight loss and marathon training often don’t mix
⚠️ Signs you’re underfuelling (even if you think you’re not)
🧠 What RED-S is-and why it’s frequently missed

Remember, the goal isn’t to eat less 👉 it’s to fuel enough to perform at your best.

🎧

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⏱️ Timestamps:
0:00 - Why most runners are underfuelled
0:30 - Sian’s running journey & nutrition background
2:08 - Should you eat before bed to run faster?
4:20 - “There’s no such thing as bad food”
11:02 - Pre-run nutrition: What to eat before a run
12:00 - During the run: Fueling & carbs explained
14:10 - Why runners hit the wall (bonking explained)
18:00 - Recovery nutrition: What to eat after a run
21:47 - Can you lose weight while marathon training?
27:45 - Signs you’re underfuelling your training
35:50 - Do runners actually need electrolytes?
44:22 - What is RED-S? (Low energy availability explained)