The Fuelled Runner
Episodes
9/12- Hydration, electrolytes & Caffeine- How to Fuel a Marathon
27 Mar 2026
Contributed by Lukas
How much water should you be drinking? Should you be taking electrolytes? What about Caffeine!? All common questions for runners taking on the maratho...
8/12- What To Eat Post-Run - How to Fuel a Marathon
20 Mar 2026
Contributed by Lukas
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 bod...
7/12- What To Eat Pre-Run - How to Fuel a Marathon
13 Mar 2026
Contributed by Lukas
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- ...
6/12-
06 Mar 2026
Contributed by Lukas
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:Wh...
5/12- Ask a Nutritionist - First Time Marathon Q&A
27 Feb 2026
Contributed by Lukas
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 tr...
4/12- How many gels do you need?- How to Fuel a Marathon
20 Feb 2026
Contributed by Lukas
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 n...
3/12- Protein and Fibre for Runners- How to Fuel a Marathon
13 Feb 2026
Contributed by Lukas
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 ...
2/12- Carbohydrate- How to Fuel a Marathon
06 Feb 2026
Contributed by Lukas
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 work...
1/12- Marathon Nutrition Foundations- How to Fuel a Marathon
30 Jan 2026
Contributed by Lukas
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 talkin...
REDs, Bone Stress Injury and Marathon running- my research!
17 Oct 2025
Contributed by Lukas
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 hav...
The Berlin Marathon 2025 Recap
03 Oct 2025
Contributed by Lukas
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 le...
Carb Loading and Taper Tantrums
12 Sep 2025
Contributed by Lukas
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 b...
How to Run a 10k Race
29 Aug 2025
Contributed by Lukas
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...
Do we need Running Watches and Fitness Trackers?
15 Aug 2025
Contributed by Lukas
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 t...
How to be a Robust Runner
01 Aug 2025
Contributed by Lukas
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 h...
Fat Adaptation and Running
25 Jul 2025
Contributed by Lukas
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...
Running and Sugar - How to Protect Your Teeth with Dr Fallon
11 Jul 2025
Contributed by Lukas
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’...
How To Plan Your Marathon Training
04 Jul 2025
Contributed by Lukas
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 wh...
Should you be Heat Training?
27 Jun 2025
Contributed by Lukas
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...
Running Psychology with Dr Jo Douglas
20 Jun 2025
Contributed by Lukas
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 Doug...
How Many Electrolytes Do Runners Need?
06 Jun 2025
Contributed by Lukas
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...
Returning to Running after Illness
30 May 2025
Contributed by Lukas
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 b...
How to Fuel an Ultramarathon
23 May 2025
Contributed by Lukas
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-Thom...
How to Run a Half Marathon
16 May 2025
Contributed by Lukas
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 marat...
The Effect of Caffeine on Running
09 May 2025
Contributed by Lukas
Caffeine. The most studied performance enhancer around… but how does it affect your running?!Understanding how it works in your body, the effects it...
How to Run in the Heat
02 May 2025
Contributed by Lukas
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 ...
Running's Impact On Our Body Image with Liz Newcomer
25 Apr 2025
Contributed by Lukas
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 N...
Recovering from a Marathon
18 Apr 2025
Contributed by Lukas
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...
Marathon day checklist
11 Apr 2025
Contributed by Lukas
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 ...
How to choose running shoes with Polly Gordon Spence
04 Apr 2025
Contributed by Lukas
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, a...
How to Carb Load
28 Mar 2025
Contributed by Lukas
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’...
Getting Marathon Ready with Talilla Henchoz
21 Mar 2025
Contributed by Lukas
From beginner runner to London marathon 2025- I talk all things marathon training with Talilla Henchoz. Having recently begun her running journey, TJ ...
How to train for a marathon pt.3- Tapering
14 Mar 2025
Contributed by Lukas
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 t...
How to train for a marathon pt.2- nutrition
07 Mar 2025
Contributed by Lukas
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 ...
VO2max and sports physiology with Dan Osborn-Nash
28 Feb 2025
Contributed by Lukas
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 tal...
Listening to your body & EBV with Flora Beverley
21 Feb 2025
Contributed by Lukas
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 r...
Trail running with Fiona Pascall
14 Feb 2025
Contributed by Lukas
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, Pil...
REDs & Fuelling Activity with Emily Kier
07 Feb 2025
Contributed by Lukas
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 h...
2025- The Fuelled Runner
24 Jan 2025
Contributed by Lukas
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...
How to train for a marathon
20 Dec 2024
Contributed by Lukas
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 ...
Sprint- Running kit and shoes
13 Dec 2024
Contributed by Lukas
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… ...
Marathon- Running kit and shoes
13 Dec 2024
Contributed by Lukas
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… ...
Sprint- Nutrition for Runners
06 Dec 2024
Contributed by Lukas
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 ...
Marathon- Nutrition for Runners
06 Dec 2024
Contributed by Lukas
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 ...
Sprint- Recovery and Sleep
29 Nov 2024
Contributed by Lukas
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 ...
Marathon- Recovery and Sleep
29 Nov 2024
Contributed by Lukas
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 ...
Strength training for runners with Anna
22 Nov 2024
Contributed by Lukas
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 th...
Sprint- Electrolytes & Hydration
15 Nov 2024
Contributed by Lukas
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...
Marathon- Electrolytes & Hydration
15 Nov 2024
Contributed by Lukas
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...
Sprint- Training plans and increasing volume safely
08 Nov 2024
Contributed by Lukas
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...
Marathon- Training plans and increasing volume safely
08 Nov 2024
Contributed by Lukas
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...
Crash course- how to speak running
01 Nov 2024
Contributed by Lukas
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 differe...
Sprint- Post-run nutrition
25 Oct 2024
Contributed by Lukas
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 p...
Marathon- Post-run nutrition
25 Oct 2024
Contributed by Lukas
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 p...
Sprint- In-activity fuelling
18 Oct 2024
Contributed by Lukas
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 c...
Marathon- In-activity fuelling
18 Oct 2024
Contributed by Lukas
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 c...
Sprint- All things breakfast
11 Oct 2024
Contributed by Lukas
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...
Marathon- All things breakfast
11 Oct 2024
Contributed by Lukas
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...
The Warm Up
04 Oct 2024
Contributed by Lukas
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 go...