The Fuel Run Recover Podcast

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel…

by Stephanie Hnatiuk

About The Fuel Run Recover Podcast

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

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Episodes

New episodes usually drop on Tuesdays.197 episodes

Nov 10, 2026 · 41 min

Should Runners Go Gluten-Free?

Something completely new is coming this Black Friday! Want to be the first to find out what I’m cooking up—and first in line to get a great deal when it goes live? Join my Black Friday VIP waitlist and keep an eye on your inbox for the big announcement! Could gluten be causing your gut issues, or is something else really going on? In this episode, we’re unpacking the confusion around gluten, the difference between…
Nov 3, 2026 · 43 min

How to Fuel for HYROX: From Training to Race Day

Training for HYROX? Your fueling strategy deserves just as much attention as your workouts. In this episode, we’re breaking down how to fuel for the combination of running and strength work that makes HYROX so demanding. From everyday training and recovery to race-day nutrition and hydration, I share how to support your energy, get more out of your workouts, and arrive at the start line prepared. Whether you’re…
Oct 27, 2026 · 1 hr 6 min

From Almost Quitting to Beating Her A Goal: Carol’s Story

After two pregnancies and a frustrating return to running, my client Carol was ready to quit running altogether. Instead, she took a step back, asked for support, and gave herself time to rebuild instead of rushing the process. In this episode, Carol joins me to share how she went from struggling through run-walk intervals to blowing her A goal (and even her predicted race time) in a her recent 10-mile race. We…
Oct 20, 2026 · 1 hr 1 min

Low Iron and Running: Why a Supplement Isn’t Always Enough

Feeling unusually tired, finding your runs harder than they used to be, or struggling to improve your iron levels despite taking a supplement? In this episode, we’re talking about iron, why it matters for running performance, and why addressing low iron can involve more than simply taking a supplement and hoping for the best. We discuss why runners can be at higher risk of iron deficiency, what blood tests can tell…
Oct 13, 2026 · 33 min

The Long Road Is the Shortcut: How to Make Progress That Sticks

What if the long road to reaching your running and nutrition goals is actually the shortcut? If you’re great at starting a new plan but keep finding yourself back at square one, this episode is for you. We’re talking about why quick fixes, restrictive diets, and all-or-nothing training can keep you stuck, and how the less exciting, everyday habits help you make lasting progress. In this episode, I share: Why…

Earlier episodes (192)

Oct 6, 2026 What Runners Need to Know about GLP-1s
GLP-1 medications are everywhere right now, but what should runners know before considering them? This week, I’m joined by pharmacist, evidence-based medicine educator, and fellow runner Zack Dumont to unpack the conversation around medications like Ozempic, Wegovy, Mounjaro, and Zepbound. We discuss: How these medications work and why there are so many different names. Who might benefit and why individual…
Sep 29, 2026 What's New with Creatine with Dr. Scott Forbes
Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research? In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what recreational…
Sep 22, 2026 The Hidden Cost of Not Having a Fueling Strategy
If your approach to fueling is a little… willy nilly, this episode is for you. Maybe you eat breakfast before your run. Maybe you don’t. Sometimes you nail your post-run meal, other times lunch is a protein bar you found in your bag. And when your training ramps up, you’re never quite sure whether you should be eating more, when those extra carbs should happen, or what your body actually needs. The problem? Not…
Sep 15, 2026 Should You Run Less to Run a Faster Marathon?
Should you be running less? The “3 runs per week” debate is making the rounds again, with runners sharing stories about how cutting back their running helped them get faster, stay injury-free, and finally hit a big PR. But there’s an important piece of context that often gets left out. A runner with 10–15 years and thousands of miles under their belt can thrive on three runs per week for very different reasons than…
Sep 8, 2026 Why Running Makes You So Hungry (And What to Do About It)
If marathon or half marathon training suddenly has you feeling like you could eat everything in sight, this episode is for you. An increase in hunger when your training volume goes up is normal—but feeling constantly ravenous, thinking about food all day, or reaching the end of the day completely starving can also be a sign that something about your fueling strategy needs to change. In this episode, we’re…
Sep 1, 2026 The Realities of Running and Weight Loss
What if your nutrition and training plan is working… just not as quickly as you expected? In this episode of The Fuel Run Recover Podcast, we’re continuing the conversation about expectations—this time when it comes to weight loss and body composition for runners. If you’re trying to improve your body composition while also getting faster, stronger, and better fueled, it can feel like those goals are constantly…
Aug 24, 2026 A Birthday Q&A: Running, Fueling, Twin Mom Life + My Biggest Running Goals
It's my 38th birthday! 🎉 So we're doing something a little different on The Fuel Run Recover Podcast this week. I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them. In this episode, we're chatting about: My most memorable finish line (and why it wasn't at an official race!) The fuel I personally reach…
Aug 18, 2026 You Did Everything Right… So Why Did Your Run Still Feel Hard?
Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan. It’s your expectations. In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform. We discuss: Why even a well-fueled, well-trained run can still feel hard How unrealistic…
Aug 11, 2026 Why Tracking Your Calories Isn't Working For You (pt 2)
If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you. In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food. In this episode, we…
Aug 4, 2026 Why Tracking Your Calories Isn't Working For You (pt 1)
Are you tracking calories... but still not seeing the results you want? In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition. We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how tracking without…
Jul 28, 2026 Why You're Not Getting Faster (it might be your fueling)
Want to get faster? Your nutrition might be the missing piece. If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it. In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb…
Jul 21, 2026 What is it really like working with a Sport Dietitian?
What is it actually like to work with a sports dietitian? If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you. Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the…
Jul 14, 2026 Are You Holding Yourself Back From Reaching Your Goals? (re-release)
Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone. In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage. We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most…
Jul 7, 2026 The Real Reasons You Aren't Meeting Your Nutrition Goals
If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you. This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommendations,…
Jun 30, 2026 When Should You Start Training Your Gut?
When Should You Start Training Your Gut for Race Day? If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem. In this episode of The Fuel Run Recover Podcast , we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing…
Jun 23, 2026 Can Runners Balance Fueling for Performance with Intuitive Eating?
Can Runners Really Eat Intuitively? In this episode of The Fuel Run Recover Podcast , we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both. While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We…
Jun 16, 2026 The Truth About Supplements, Social Media Marketing, and Your Running Performance with Zoe Rom and Kylee Van Horn
Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing? In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter…
Jun 9, 2026 Do Runners Really Need to Choose Between Fueling for Performance vs Weight Loss?
Are fueling for performance and fueling for fat loss really total opposites? In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition. We’re talking about: Why “eat less, run more” backfires for so many runners The problem with extreme calorie deficits and fasted running…
Jun 2, 2026 The Truth About Traveling to a World Major Marathon
This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destination races. We…
May 26, 2026 Where do Fats Fit in a Runner's Diet?
Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health. In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery,…
May 19, 2026 Why Your Best Defense Against Nutrition Misinformation is You
Ever hear some nutrition advice that made you stop and think… “wait, WHAT?” In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead. We’re diving into: The difference between protein, amino acids, EAAs, and BCAAs Whether protein powders…
May 12, 2026 The Real Reason Why Nutrition Feels So Confusing
Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about. In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel stressed, overwhelmed,…
May 5, 2026 Are Protein Sodas Worth The Hype? A Dietitian's Review
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠⁠register here! Protein sodas are popping up everywhere right now. You can't miss their bright cans, fruity flavors, and impressive…
Apr 28, 2026 How to Nail Your Race Week Nutrition
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠register here! Race week nutrition can make or break your performance—and too many runners sabotage it by eating less just because…
Apr 21, 2026 Electrolytes- Daily Necessity or All Hype?
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠register here! Electrolytes are absolutely everywhere right now, being marketed as a requirement for good hydration whether you're…
Apr 14, 2026 Your Carb Questions, Answered!
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here! What do I really think about breakfast cereal as a Dietitian? What's the deal with “Simple carbs” vs “quality carbs”? And……
Apr 7, 2026 The Missing Piece in Your Fueling Plan
If you feel like every time you open Instagram or a running Facebook group, you leave more confused about nutrition and training than when you started… this episode is for you. In this episode, I’m talking about why runners need to stop crowdsourcing their nutrition and training advice from social media, strangers on the internet, and every “expert” with a hot take. We’re getting into why the real thing missing…
Mar 31, 2026 How to Get More Energy
If you feel exhausted all the time… this episode is for you. So many runners are walking around feeling constantly drained, struggling through workouts, and wondering why they have no energy. In this episode, I’m breaking down the most common (and often overlooked) reasons behind low energy, and what you can start doing today to feel better. We’ll talk about: whether you’re actually eating enough to support your…
Mar 24, 2026 The End of Aid Station Cups and What This Means for Your Next Race
No cups at the aid stations on race day? It might sound like a nightmare to some runners… but in this episode of The Fuel Run Recover podcast I'm sharing my thoughts on why this is ultimately the right move in road racing. In this episode, I’m sharing why I think events like the Paris Marathon are moving away from disposable cups, why we might see more races following this lead going forward. If you're a runner…
Mar 17, 2026 How to Lose Weight Without Giving Up Your Social Life
Trying to lose weight or improve your body composition… but also want to have a social life? If you’ve ever felt like you’re doing everything “right” during the week, only to feel like the weekend completely derails your progress, you’re not alone. After having this exact conversation with three different clients in the same week, I knew it was something we needed to talk about on the podcast. In this episode, I…
Mar 10, 2026 3 Nutrition Swaps That Can Instantly Improve Your Running
We hear it all the time in the nutrition world: there are no quick fixes. And while that’s mostly true… sometimes there actually are a few simple changes that can improve your energy and performance almost immediately. In this episode of The Fuel Run Recover Podcast , I’m sharing three simple fueling swaps runners can make today that can make a noticeable difference in how your runs feel — sometimes within the very…
Mar 3, 2026 Why Curtis Hargrove is Running Marathons in High Heels
What would make someone run 34 marathons in 34 days? Or 58 marathons in 49 days? In this episode of The Fuel Run Recover Podcast , I sit down with Curtis Hargrove, endurance athlete, charity runner, and the man known for running marathons in high heels. Curtis shares how he evolved from an everyday runner into a purpose-driven athlete, raising money and awareness for causes close to his heart, including: • 34…
Feb 24, 2026 How Often Should Runners Weigh-In?
How often should you weigh yourself? If you’ve ever been told that daily weigh-ins are the key to staying “on track,” this episode might challenge that advice. Today we’re talking about the scale- when it’s useful, when it’s misleading, and how often you should actually be stepping on it (especially if you’re trying to lose weight or avoid weight gain). The reality is your body weight fluctuates. A lot. And most of…
Feb 17, 2026 Is Garmin’s New Nutrition Tracking Feature Worth It? A Dietitian’s Review
Garmin just launched a nutrition tracking feature inside the Garmin Connect app… so obviously, I had to test it. In this episode of The Fuel Run Recover Podcast , I’m breaking down my real-life experience using Garmin’s new food tracking tool — what works, what doesn’t, and who it might actually be helpful for. If you’re already using Garmin+ and wondering whether this could replace your current tracking app (or if…
Feb 10, 2026 Should Runners Be Fibermaxxing?
Fibre might not be the “sexy” side of sports nutrition, but it’s one of the most overlooked foundations of runner health and performance. In this episode, we dig into the viral concept of fibremaxxing and whether it actually makes sense for runners. You’ll learn what fibremaxxing really means, why most adults fall far short of fibre recommendations, and why decades of research support fibre’s role in gut health,…
Feb 3, 2026 Every Body Belongs with Melanie Cote The Curvy Runner
In this episode, I’m joined by Melanie Cote , the creator behind The Curvy Runner , and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney. Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embracing a…
Jan 22, 2026 The Science of Sweat: Personalized Hydration with Meridith Cass, CEO of Nix Biosensors
Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time? In this episode, I’m so excited to be joined by Meridith Cass , Founder and CEO of Nix Biosensors. Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first consumer-ready…
Jan 20, 2026 Should Women Stop Running?
Welcome to Season 4 of the Fuel Run Recover Podcast ! Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening. To kick off this season, we’re starting with a controversial question I see all over social media: Should women stop running? Short answer: No. Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually matters for…
Jan 13, 2026 Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!) (re-release)
Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode,…
Jan 6, 2026 How to Set Running Goals You Can Actually Achieve (re-release)
Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this…
Dec 30, 2025 5 Hard Truths Runners Need to Hear (re-release)
If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you. Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a…
Dec 23, 2025 The Bad Running Advice You Thought Was Good Advice (re-release)
Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running. Join me as I break down: Why running fasted to burn more fat isn't as effective as it sounds The truth behind “ train low, race high ” and who that strategy is actually for…
Dec 16, 2025 Is This Fueling Mistake Costing You a PR? (re-release)
Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) can quietly sabotage…
Dec 9, 2025 The Science of Fatigue: How to Run Longer and Stronger (re-release)
Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance. You’ll learn: What fatigue actually is and how it shows up during a run Why we can’t just run as…
Dec 2, 2025 My 2025 Year in Review: Return to Racing, Raising Twins, And Everything In Between
In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business. This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the realities of…
Nov 25, 2025 How Much Faster Can You Get?
How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of. We’ll talk about: Why two runners with the same plan can progress at totally different rates The role genetics play (and why they don’t determine whether you can be a strong runner) How personalized, consistent…
Nov 18, 2025 How to Balance Strength Training with Your Running
Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start. In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn: Why you need to make time , not…
Nov 11, 2025 Inside the 2025 New York City Marathon: Lessons, Laughs, and My Biggest Mistakes
In this very special episode of The Fuel Run Recover podcast, join me and my past client (and now host for the day!) Dawn Williams, who flips the mic and interviews me about my experience running the 2025 TCS New York City Marathon. We chat about what it was like to train for nearly a year while juggling twin toddlers and a business, the emotional rollercoaster of race day, and all the little moments that made NYC…
Nov 4, 2025 What To Do After Your Big Race
You crossed the finish line of your goal race!... Now what? In this episode, I’m walking you through what to do in the days and weeks after your big race. From celebrating your accomplishment (even if things didn’t go to plan) to refueling, reflecting, and deciding what’s next, I’ll help you recover mentally and physically so you can come back stronger for your next goal. We’ll cover: ✅ Why celebrating matters —…
Oct 28, 2025 Should You Fuel Your Runs with Coke?
I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth? In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut when you drink it…
Oct 22, 2025 Is This Calorie Mistake Sabotaging Your Progress?
During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data. In this episode, we’re breaking down: Why calorie burn estimates from your watch or treadmill aren’t reliable The…
Oct 21, 2025 Is This Calorie Mistake Sabotaging Your Progress?
During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data. In this episode, we’re breaking down: Why calorie burn estimates from your watch or treadmill aren’t reliable The…
Oct 14, 2025 How to Choose Your Race Day Goal
So… how should you decide what your next race day goal should be? Whether you’re running your first half marathon or trying to shave minutes off your PR, choosing the right goal can make or break your race experience. In this episode, I’m walking you through exactly how to set a race goal that makes sense for you —based on your training, experience, and mindset. Here’s what you’ll learn: How to set realistic goals…
Oct 7, 2025 How to Run in the Cold
Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down: ❄️ Why running in the cold feels tougher than you think ❄️ The real risks of pushing too hard in freezing temps ❄️ Practical strategies to dress, fuel, and recover for winter running ❄️ When it’s smart to swap the roads for the treadmill If you…
Sep 30, 2025 Is This Fueling Mistake Costing You a PR?
Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) can quietly sabotage…
Sep 23, 2025 Is Tim Hortons’ New Protein Latte Worth the Hype?
Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing? In this episode, I’m breaking it all down for you: Why most people (and especially athletes) aren’t actually getting enough protein, even if the internet says you…
Sep 16, 2025 5 Tips to Conquer Your Race This Fall
Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast , I’m sharing 5 essential tips to help you crush your fall race —from building smart mileage to dialing in your nutrition and mental game. Here’s what you’ll learn in this episode: How to prevent injuries with gradual…
Sep 9, 2025 What The Biggest Loser Got Wrong- And How We Can Make it Right
The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along? In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealistic expectations it…
Sep 2, 2025 Your Running How To Guide (Pt 1 Uphill and Downhill)
Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free. In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll learn: Why both…
Aug 26, 2025 How Long Will it Really Take to Train For Your Race?
One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train. The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level. In this episode of The Fuel Run Recover Podcast , I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon. Whether your goal…
Aug 19, 2025 Your Questions, Answered!
In this Q&A episode, I’m answering your most pressing nutrition questions—from sweat rates and salt tablets to carb loading and calorie needs. If you’ve ever wondered how to fuel smarter or adjust your approach based on your body’s needs, this episode is for you! 1. Is it normal to increase sweat rate after taking a salt pill while running? 2. What are some alternatives to large volumes of food and…
Aug 12, 2025 How to Plan Your Race Day Nutrition
Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day. Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, duration,…
Aug 5, 2025 Air Quality Alerts and Your Running: When to Pivot and Why with Respiratory Therapist Deanna Remple
This week on The Fuel Run Recover Podcast , I'm joined by Deanna Rempel, a Registered Respiratory Therapist and passionate trail runner from Manitoba, for a timely and informative conversation about air quality and how it affects runners . Deanna brings her unique perspective from working in ICUs, emergency rooms, and on the trails. As wildfires and smoke become more common, understanding the Air Quality…
Jul 29, 2025 Rediscovering the Joy in Running With Maria Cefali
In this inspiring episode of The Fuel Run Recover Podcast , I sat down with runner, community builder, and FTR Club member Maria Cefali to talk about rediscovering the joy of running after time away—and what it means to connect with the best version of yourself through movement. Maria began running 18 years ago, driven by a simple curiosity: What would happen if I just showed up? Since then, she’s completed 11 half…
Jul 22, 2025 Good Food vs Bad Food
Welcome to season 3 episode 24 of The Fuel Run Recover podcast! In this episode, we’re breaking down one of the biggest mindset traps runners (and let’s be real—most people) fall into when it comes to nutrition: labeling foods as good or bad . As a dietitian who works with endurance athletes, I see firsthand how black-and-white thinking about food can create unnecessary guilt, confusion, and even lead to…
Jul 15, 2025 From ‘One Day’ to Ultra Marathoner with Bec Mills
This week on The Fuel Run Recover Podcast , I’m joined by the incredibly inspiring Bec Mills — a mother of two, small business owner, and now ultra marathoner — who shares her journey from rural Western Australia to completing a 50K trail race. Bec’s story is all about chasing goals that scare you, pushing through comfort zones, and learning how to train and fuel smarter along the way. From netball in high school…
Jul 8, 2025 The Bad Running Advice You Thought Was Good Advice
Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running. Join me as I break down: Why running fasted to burn more fat isn't as effective as it sounds The truth behind “ train low, race high ” and who that strategy is actually…
Jun 24, 2025 What's Bigger Than a BQ With Diane Wing
Welcome to season 3, episode 21 of The Fuel Run Recover podcast, where I'm so excited to share with you this conversation with recent Fuel Train Recover program 'graduate' Diane Wing, who shares her inspiring story of overcoming immense personal challenges to unlocking a BQ performance at this year's Fargo marathon. But, as if that isn't enough of an accomplishment for one season, Diane is…
Jun 17, 2025 The Science of Fatigue: How to Run Longer and Stronger
Welcome to season 3, episode 20 of The Fuel Run Recover podcast, where we're talking about fatigue, and why you just simply can't run as fast as you want for as long as you want. Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body…
Jun 10, 2025 You Can Do Anything You Put Your Mind To With Dawn Williams
Welcome to season 3, episode 19 of The Fuel Run Recover podcast, where I'm sitting down with Dawn Williams, who after decades of running decided she was ready to tackle her first 26.2! Tune in to hear us chat about what motivated her to finally up her running game and tackle the marathon, and all of the things she learned along the way. Get to know Dawn! I’ve been running consistently for over 25 years and what I…
Jun 3, 2025 Are The Post-Run Hangries Ruining Your Progress? Here’s What to Do
You finish your long run feeling accomplished… but within hours, you're raiding the pantry, eating everything in sight, and still not feeling full. Sound familiar? You’re not alone—and those post-run hangries might be doing more than just messing with your mood. They could be sabotaging your training results too. In this episode of The Fuel Run Recover Podcast , we're diving into: Why post-run hunger hits…
May 27, 2025 Will Running Coaches be Replaced by AI?
Welcome to season 3, episode 17 of The Fuel Run Recover podcast, where we're diving into the debate of AI-created running plans vs hiring a real live running coach. With more runners turning to technology for training support, it's never been easier to find a plan that promises results. But is an AI-generated training app the right fit for you ? Or would working with a human coach help you go…
May 20, 2025 A Behind-the-Scenes Look at Meal Planning
Welcome to season 3, episode 16 of The Fuel Run Recover podcast! In this episode, I’m taking you behind the scenes and sharing exactly how I plan meals for myself and my family each week. From deciding what to cook and when, to using up what’s already in the fridge and creating a grocery list that helps us waste less and save more—it’s all about making meal planning simple, sustainable, and realistic. Did you know…
May 13, 2025 What Every Runner Needs to Know About Alcohol
Welcome to season 3, episode 15, where we're talking about how alcohol can affect your running performance and recovery. If you’re a runner who enjoys a drink now and then, this episode is for you. We're breaking down exactly how alcohol impacts your training, your performance, your recovery—and even your sleep. From hydration to muscle repair, we’re digging into what the science says about alcohol’s…
May 6, 2025 5 Hard Truths Runners Need to Hear
Welcome to season 3, episode 14 of The Fuel Run Recover podcast, where we're facing the hard truths you need to hear right now when it comes to your running! If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you. Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they…
Apr 29, 2025 It's Never too Late to Start Running with Coach Faith
Welcome to season 3, episode 13 of the Fuel Run Recover podcast, where I'm excited to share this conversation with Coach Faith Raymond of Run Strong Endurance Coaching! In today’s episode, we’re diving into an important — and often overlooked — topic: how to successfully start running as a Masters athlete. Whether you're returning to running after a break, or considering taking up the sport later in life,…
Apr 22, 2025 Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!)
Welcome to season 3, episode 12 of The Fuel Run Recover podcast, where we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books…
Apr 15, 2025 When the Biggest Obstacle Is You - How to Break Free From Self Sabotage
Welcome to season 3, episode 11 of The Fuel Run Recover podcast! Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone. In this episode of The Fuel Run Recover Podcast , we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage . We’ll explore why self-sabotage happens, how it shows up in…
Apr 8, 2025 Running the World: Your Travel Guide with Stephen Price
Welcome to season 3, episode 10 of The Fuel Run Recover podcast! Have you ever dreamed of running a marathon in an epic destination like the Great Wall of China, Kilimanjaro, or the streets of New York City? If so, this episode is for you! In this episode, I sit down with Stephen Price, the founder of Dream Travel Canada, a company that helps runners experience races all over the world. Stephen has traveled the…
Apr 1, 2025 Ask Me Anything! Your Running Q&A
Welcome to season 3, episode 9 of The Fuel Run Recover Podcast! In this Q&A episode, I’m answering YOUR questions from Instagram—covering everything from carb loading to body fat, hydration hacks, and how to train smarter for your next race. If you’ve ever wondered how to fuel right, train with intention, or make the most of your off-season, this one’s for you! Questions Answered in This Episode: 🔥 Are…
Mar 25, 2025 Mastering The Tune Up with Coach Seth Funderberg
Are you making the most of tune-up races in your training cycle? Whether you're gearing up for a half-marathon, marathon, or another big goal, tune-up races can be a game-changer in your preparation. But how do you use them effectively without sabotaging your main race? In this episode of The Fuel Run Recover Podcast , I’m joined by Coach Seth Funderberg , owner and head coach of runBMT , a Central…
Mar 18, 2025 No Training, No Problem? The Truth About ‘Raw Dogging’ Races
The trend of "raw dogging" races—running marathons with little to no training—is taking over some corners of social media, but is it actually a good idea? In this episode, we dive into the just send it mentality and break down the risks of attempting a marathon unprepared. From injury and exhaustion to long-term setbacks, we explore why training matters and what happens when you skip it. 💡 In This Episode, You’ll…
Mar 11, 2025 What You Need to Know About Ketones with Kylee VanHorn
In this episode of The Fuel Run Recover Podcast , I sit down with fellow Dietitian Kylee VanHorn to dive into the world of ketones. We break down what they are, how they work, and whether they have a place in an athlete’s fueling strategy. If you’ve been curious about ketone supplements, their potential benefits, and how they compare to carbohydrates, this episode is for you! What We Cover: ✔ What are ketones? ✔…
Mar 4, 2025 Hybrid Training: Smart Strategy or Overtraining Trap?
In this week's episode of The Fuel Run Recover podcast, we’re diving into the buzzword “hybrid athlete” —what it means, how it’s not exactly new, and what it takes to thrive when juggling multiple fitness disciplines. Whether you’re a runner looking to add strength training or someone intrigued by the challenge of blending endurance and power, this episode is packed with insights to help you succeed. What…
Feb 25, 2025 Powered by Plants: Nutrition Tips for Vegan Runners
Are you a vegan runner or curious about incorporating more plant-based meals into your diet? In this episode of The Fuel Run Recover Podcast , we’re diving into everything you need to know about nutrition for vegan runners, including the benefits, challenges, and key nutrients to focus on. Understanding Plant-Based Diets: The differences between vegan, plant-based, and flexitarian eating styles. Why Go Plant-Based?…
Feb 18, 2025 Fueling Smart and Running Strong with Ali Green
What if the key to unlocking your best running performance isn’t just more training—but better fueling? In this episode of The Fuel Run Recover Podcast , I sit down with Ali Green (find her on insta @thesmileymiler ), a passionate runner and mental health advocate, to talk about her journey of learning how to fuel properly and how it’s transformed both her running and overall well-being. Ali, a 22-year-old runner…
Feb 11, 2025 Are You Making These Race Day Mistakes?
Welcome back to The Fuel Run Recover Podcast ! Race day is the moment you’ve been training for—but these mistakes can make a big difference in your performance and experience. In this episode, we’re breaking down the most common race day mistakes runners make, and how to avoid them so you can show up feeling confident and prepared. Here’s what we’re covering: Why practicing your fueling plan before race day is…
Feb 4, 2025 How to Set Running Goals You Can Actually Achieve
Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track . Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this…
Dec 23, 2024 The Fuel Run Recover Podcast will be back for season 3!
Thank you SO MUCH for your support over the last 2 seasons of The Fuel Run Recover podcast. I'm so excited to share that season 3 is confirmed, and will be coming your way in early 2025! Until then, catch up on any episodes you might have missed, or give your favorites another listen, you never know when you'll pick up another great piece of advice just by tuning in a second (or maybe 3rd) time! You can…
Dec 17, 2024 Eating and Training During The Holiday Season
Welcome to season 2, episode 46 of The Fuel Run Recover Podcast, and our FINAL episode of season 2! In this week's episode, I'm sharing my best tips and advice for navigating the holiday season while staying on track with your goals (sort of!). Tune in to hear why 'perfection' really isn't our goal, and how you can adjust your plans, schedule, and expectations to get the most enjoyment and…
Dec 10, 2024 This Winnipeg Mom Can Run!
Welcome to season 2 episode 45 of The Fuel Run Recover Podcast, where I'm thrilled to bring you this conversation with Winnipeg runner and Fuel Train Recover Club member, Wendy! Wendy just started running this year, and has been an incredible example of how by being consistent, taking things slow, and believing in yourself, you can achieve anything you set your mind to! Here's a little more about Wendy...…
Dec 3, 2024 Running Your Best RunDisney Race with Ali Marty, DPT
Welcome to season 2, episode 44 of The Fuel Run Recover Podcast, where I'm so excited to bring you this great conversation all about how RunDisney runners can make it to the finish line of their events pain-free! If you're signed up (or thinking of signing up) for a RunDisney event, you don't want to miss this episode! Ali shares her incredible wisdom, tips, and advice for how runners (especially…
Nov 26, 2024 My Least Favorite Fitness Advice
Welcome to season 2, episode 43 of The Fuel Run Recover podcast, where we're unpacking some of my LEAST favorite advice when it comes to your training and fitness. Everything from... 'Never miss a Monday!" to "Don't strength train, it'll make you bulky!" Tune in to hear why some of these commonly-heard tips drive me up the darn wall, and what you should do instead to actually become a more…
Nov 19, 2024 Translating Elite Running Advice for The Everyday Athlete with Elisabeth Scott
Welcome to season 2, episode 42 of The Fuel Run Recover podcast, where I'm joined by fellow running coach and podcast host Elisabeth Scott from Running Explained! Elisabeth and I always have a great time chatting about all things running, and this time around is no different as we dig into how coaches like ourselves, who primarily coach the 'everyday runner', take and translate running research,…
Nov 12, 2024 Your Questions, Answered (part 3)
Welcome to season 2, episode 41 of The Fuel Run Recover podcast, where I'm back to answer more of YOUR listener questions! In this week's Q&A episode, we're talking ice baths, carbon plated shoes, fueling for evening runs, and whether or not you should choose gels with added nutrients. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training…
Nov 5, 2024 The Fastest Run Across Canada with Dave Proctor
Welcome to season 2 episode 40 of The Fuel Run Recover podcast, where I am beyond thrilled to bring you this conversation with Dave Proctor, ultrarunner and author. We talk about the planning and logistics that go into a trans-continental journey, how he fueled his incredible 105km per day, and why attitude and mindset is everything when achieving big things in life. Dave Proctor holds the record for the fastest…
Oct 29, 2024 What to Do When Your Training Has Gone Off Track
Welcome to season 2, episode 39 of The Fuel Run Recover podcast where we're talking about what to do when your training has gotten off track! Whether due to illness, injury, or unexpected time away from your usual routine, check out today's episode to learn how you can safely get back on track and still make it to race day feeling strong and ready to have a great day. Looking for the resources mentioned…
Oct 22, 2024 Injury Prevention With Better Running Mechanics with Dr. Caleb Beland
Welcome to season 2, episode 38 of The Fuel Run Recover podcast, where I'm excited to bring you this in-depth conversation all about staying healthy and injury free as a runner by improving running mechanics, with Chiropractor, coach, and runner Dr. Caleb Beland. Caleb’s journey into chiropractic began during his high school years in Sudbury, where he developed a deep passion for the sport and fitness. His…
Oct 15, 2024 Does Running Slow Really Make You Faster?
Welcome to season 2, episode 37 of The Fuel Run Recover podcast, where we're diving into the topic of slow running, and whether or not it really makes you faster! You probably see this sound bite out there on the internet all the time- that running slow is the key to running fast! But how? why? Will swapping all your 'too fast' miles for the same ones but at an easier pace really unlock better race…
Oct 8, 2024 Tips for Buying a Treadmill
Welcome to season 2, episode 36 of The Fuel Run Recover podcast! In this week's episode, I'm sharing some of the key things you'll want to look for before investing your hard-earned money in a treadmill! While a treadmill can be a fantastic training tool that helps you stay consistent with your training, buying the wrong one can end up costing you way more in the long run. So, what are the most important things you…
Oct 1, 2024 Why Runners Should Swim with Lana Burl
Welcome to season 2, episode 35 of The Fuel Run Recover podcast, where we're taking about swimming, and why as a runner you might want to do more of it! In this episode, I sat down with Triathlon coach Lana Burl, who shares with us some of the amazing things swimming can do for you both physically and mentally to improve your running performance. Lana Burl owns LB Endurance, coaching endurance athletes focused on…
Sep 24, 2024 Why Marathon Training and Weight Loss Might Not Mix
Welcome to episode 34 of season 2 of The Fuel Run Recover podcast! In this week's episode, were unpacking why marathon training and weight loss don't always mix. While it might seem like a no-brainer that you should see weight loss while upping your running mileage (helloooo calorie deficit!) this doesn't end up being the case for a LOT of runners. What gives? Why is weight loss during marathon training not as…
Sep 17, 2024 How to Fuel Double Workout Days
Welcome to season 2 episode 33 of The Fuel Run Recover Podcast! In this week's episode, we're talking about double workout days, and how to fuel for optimal performance and recovery. If you train twice a day, even just a few days per week, a dialed-in fueling plan is key to have great quality training sessions that don't leave you exhausted and sore. Get my tips and strategies for double workout day fueling so you…
Sep 10, 2024 What Runners Need to Know About Sugar
Welcome to episode 32 of season 2 of The Fuel Run Recover Podcast! In this week's episode, were breaking down one of the hottest topics in nutrition...sugar. Tune in to learn: - Why is sugar such a controversial topic for runners when it comes to their nutrition? - What are the different types of sugar a runner might consume? - What is the difference between intra-run fueling and your regular day to day nutrition?…
Sep 3, 2024 Everything You Need to Know About Rest Days`
Welcome to Season 2 Episode 31 of The Fuel Run Recover Podcast! In this episode, we're covering everything you need to know about rest days. What counts as rest, and how does active recovery fit into the overall rest day picture? Should you take rest days just from running and incorporate other activities on your non-running days, or do you really need time away from all exercise? Get the answers to these questions…
Aug 27, 2024 Why is Intra-Run Fuel in Grams per Hour Not Weight?
Welcome to season 2, episode 30 of The Fuel Run Recover podcast, where we're answering the simple, but interesting questions... why are intra run fuel recommendations given in grams per hour of running, not by weight? Most nutrition guidelines are based on body size, and personalized in grams per kilogram of body weight. But, intra-run fuel is just....different. In this episode I'm breaking down why intra-run…
Aug 13, 2024 Should You Cap Your Long Run at 3 Hours?
Welcome to season 2 episode 29 of The Fuel Run Recover podcast! In this week's episode, we're discussing the answer to what should be a simple question...should you cap your long run at 3 hours max? While some people might see this as a straightforward yes or no issue, it might be a little bit more complex than that, depending on you as a runner, the race you happen to be training for, and your performance goals.…
Aug 6, 2024 Setting and Achieving Marathon Goals with Kyle Kenyon
Welcome to season 2 episode 28 of The Fuel Run Recover podcast, where I'm so excited to bring you this interview with Fuel Train Recover Client Kyle Kenyon, who recently trained for and achieved his first sub-4 marathon! In this episode you'll hear all about Kyle's training, nutrition, and recover strategies, the barriers he overcame along the way, and how he almost didn't achieve his goal due to some race day…
Jul 30, 2024 All About Tapering
Welcome to season 2 episode 27 of the Fuel Run Recover podcast! In this week's episode we're talking all about tapering for your race! If you've taken a look ahead at your training plan and wondered why on EARTH you're running fewer miles leading up to your big race, then this episode is a must-listen! Learn what tapering is, why it's effective for boosting race day performance, and what the research really says…
Jul 23, 2024 Avoiding and Managing GI Issues
Welcome to season 2 episode 26 of The Fuel Run Recover Podcast! In this episode we're talking all about how to avoid or manage GI issues that can negatively impact your running. Learn WHY you might be experiencing certain symptoms during a long run or workout, and most importantly, what you can do about it so GI issues don't take you out on race day! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get…
Jul 16, 2024 Travel Tips for a Successful Race Day
Welcome to season 2 episode 25 of The Fuel Run Recover Podcast! In this week's episode, I'm sharing some travel tips that will help you have a successful race experience. You've put so much time, effort, and energy into your training plan, you don't want to have all that go to waste with a travel mishap, whether it's a forgotten item, missing packet pick up, or eating something that doesn't sit well the morning of…
Jul 9, 2024 Your Nutrition Questions, Answered
Welcome to season 2 episode 24 of The Fuel Run Recover Podcast where I'm bringing you a nutrition-focused Q&A episode! In this week's episode I'm answering your listener-submitted nutrition questions, including: 1. Can you eat too many fruits and vegetables? 2. Should you eat back all of the calories you burn through exercise? 3. How to manage the increase in energy needs for high training volumes with wanting…
Jul 2, 2024 What Runners Need to Know About Supplements with The Athlete's Pharmacist
Welcome to season 2 episode 23 of The Fuel Run Recover Podcast, where I'm bringing you a VERY special episode all about supplements and your running, with Jessica Beale-Stahl AKA The Athlete's Pharmacist! This is a fantastic conversation, covering what runners need to know about the supplement industry regulations regarding safety and labelling, how to choose the right supplements for you, and what role supplements…
Jun 25, 2024 A Deeper Understanding of RED-S with Laura Moretti Reece
Welcome to season 2 episode 22 of The Fuel Run Recover Podcast, where I'm excited to bring you this in-depth conversation all about how runners can avoid RED-S (relative energy deficiency in sport), with fellow Dietitian Laura Moretti Reece! Laura completed her Master’s Degree in clinical nutrition at New York University. As a Certified Specialist in Sports Dietetics, Laura specializes in sports performance-based…
Jun 18, 2024 Your Training Questions, Answered
Welcome to season 2 episode 21 of The Fuel Run Recover podcast, where we're diving into all things training, with your listener questions! In this episode, we're covering listener submitted questions related to strength training, cross training, base building and more! Looking for the resources mentioned in today's episode? ⁠⁠Get your free fueling and strength training guide for runners here⁠⁠ And, learn more about…
Jun 11, 2024 Steps to Avoid a DNF
Welcome to season 2, episode 20 of The Fuel Run Recover podcast where I'm excited to share with you my TOP tips for preventing a race-day DNF. A DNF (or, Did Not Finish), is usually the last thing runners want to experience on race day. While unexpected things, like weather or accidents can always derail even the best laid plans, there are steps you can take in training to dramatically increase your chances of…
Jun 4, 2024 Protein Powder and Your Gut Health with Jack Schrupp from Drink Wholesome
Welcome to season 2 episode 19 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about protein powder with Jack Schrupp, founder of Drink Wholesome! A little bit about Jack: Jack created drink wholesome in 2020 because he wanted a protein powder that didn’t upset his stomach, and he made just that using a short list of simple ingredients. At the time, there were no…
May 28, 2024 The Secret Key to Your Success
Welcome to season 2 episode 18 of The Fuel Run Recover podcast! In this week's episode, I'm sharing why consistency is the biggest factor in your running success. Whether you're a new runner following a plan for the first time, or are looking to level up your performance, optimize your body composition, or just fuel your body better, consistency is the thing that will get you where you want to go. Looking for the…
May 21, 2024 Choosing the Right Running Shoe with Jonathan Torchia
Welcome to season 2 episode 17 of The Fuel Run Recover podcast! In this episode, I'm joined by Jonathan Torchia, Owner of City Park Runners, for an in-depth conversation all about choosing the RIGHT running shoes for you! If you've been feeling overwhelmed by all of the different options and opinions out there, or aren't sure how to incorporate the latest shoe technology into your plan then don't miss the fantastic…
May 14, 2024 RED-S for Runners with Rebecca McConville
Welcome to season 2 episode 16 of The Fuel Run Recover podcast! In this week's episode I'm talking all things RED-S (relative energy deficiency in sport) with fellow Dietitian and eating disorder specialist Rebecca McConville! Get to know Rebecca... Rebecca McConville MS RD LD CSSD CEDRD-C is a sports dietitian and eating disorder specialist based in Lee's Summit. Becca has a passion to take complex concepts like…
May 7, 2024 Faster After Babies? Post-Partum Running with Jessie Gruca and Erin Van Schyndle
Welcome to season 2 episode 15 of The Fuel Run Recover podcast! This week I'm bringing you our very first panel discussion, with not one, but TWO fellow running coaches to talk about returning to running after babies! In this episode we discuss some of the challenges runners can face post-partum, but also why your potential as a runner doesn't need to go out the window after having kids! Erin Van Schyndle is a…
Apr 30, 2024 Personalizing Your Hydration Plan With Alan McCubbin
Welcome to episode 14, season 2 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about personalized hydration with Alan McCubbin! Alan McCubbin is an Accredited Sports Dietitian and Fellow of Sports Dietitians Australia, based in Melbourne, Australia. His PhD research focused on the sodium requirements of endurance and ultra-endurance athletes, and he continues to work…
Apr 23, 2024 Are You Making These Nutrition Mistakes? Part 3
Welcome to season 2 episode 13 of The Fuel Run Recover podcast, where we're wrapping up with part 3 of our 'top nutrition mistakes' series! In this episode, we're talking about why restricting or avoiding carbs is one of the BIGGEST nutrition mistakes you can make as a runner. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠ Learn more…
Apr 16, 2024 Are You Making These Nutrition Mistakes? Part 2
Welcome to season 2 episode 12 of The Fuel Run Recover podcast, where we're continuing with part 2 of our 'top nutrition mistakes' series! In this episode, I'm doing a deep dive into why not timing your meals around your training schedule is one of the BIGGEST nutrition mistakes I see runners make. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners…
Apr 9, 2024 Are You Making These Nutrition Mistakes? Part 1
Welcome to season 2 episode 11 of the Fuel Run Recover Podcast where we're kicking off a 3-part series all about the BIGGEST nutrition mistakes I see runners making. Today in part 1, we're talking about not eating enough (or, the right amount in general) to fuel your training. Find out what can happen when you're not fueling your body properly for your training demands, and of course how you can fix it! Looking for…
Apr 2, 2024 Unlocking Ultra-Endurance Fueling with Samantha Clemens
Welcome to season 2 Episode 10 of The Fuel Run Recover Podcast where I talk to Samantha Clemens, Clinical Psychologist and Ultra-Runner who shares her story of learning to fuel her body for endurance running while developing a healthier relationship with food and exercise. Get to know Sam! Samantha Clemens is a clinical psychologist and co-director of a large mental health clinic in the San Francisco Bay Area.…
Mar 28, 2024 What to Do When You Feel Unmotivated
Welcome to season 2 episode 6 of The Fuel Run Recover Podcast! This week we're talking about MOTIVATION Do you feel like you’ve hit a wall with your running progress? Are you stuck in a rut of not seeing any changes or improvement? Do these plateaus have you feeling burnt out and unmotivated? Then this episode is for you! In this episode, we’re talking all about motivation. We’ll discuss what exactly motivation is,…
Mar 26, 2024 Fueling a Better Relationship with Food with Jeff Marshall
Welcome to episode 9 of season 2 of The Fuel Run Recover podcast! I'm so excited to bring you this episode, where I sat down with Fuel Train Recover program graduate Jeff Marshall, who shares his story of learning to fuel properly for his running goals while developing a healthier attitude toward eating and exercise. A little bit about Jeff... Jeff Marshall is a 39 year old recreational runner who was born and…
Mar 19, 2024 All About Protein for Runners
Welcome to season 2 episode 8 of The Fuel Run Recover Podcast! In this week's episode, we're talking all about protein for runners. - How much protein do you really need as a runner? - What foods have protein, and what types should you eat vs avoid? - Should you eat as much protein as possible if your goal is to build more muscle? Get the answers to these questions and more by tuning into this week's episode!…
Mar 12, 2024 Fueling for a Successful First Marathon with Laurianne Robatel
Welcome to Season 2 Episode 7 of The Fuel Run Recover Podcast, where I sit down with Laurianne Robatel, who shares her story of preparing to run her very first marathon! With a decade of running experience under her belt, Laurianne was ready to take on her next challenge, the Berlin Marathon in 2023! Listen in to learn how she fell in love with the sport of running, what made her realize she needed help with her…
Feb 27, 2024 Returning to Running After Pregnancy with Pelvic Floor Physiotherapist Kelly Small
Welcome to Season 2 Episode 5 of the Fuel Run Recover podcast where we're talking all about how to return to running post-partum with Kelly Small MPT, B.Kin! Kelly Small is a Physiotherapist who has a special interest in pre & postnatal care & exercise prescription. Being a mom is one of the most physically demanding endeavours and Kelly wants to promote physical activity and strength training throughout…
Feb 20, 2024 Running on Vibes with Staceyann Doria
Welcome to episode 4 of season 2 of The Fuel Run Recover Podcast! In this week's episode I am so excited to share this conversation with new runner and Fuel Train Recover program graduate Staceyann Doria! Staceyann Doria, is a professional Event Manager and new runner. Instead of the typical New Year's Resolution she decided to do something that scared her and dived into the world of running. From zero miles to…
Feb 13, 2024 All About Intra Run Fueling
Welcome to season 2 episode 3 of The Fuel Run Recover Podcast! In this week's episode, we're doing a deep dive on intra-run fueling. Do you really need it? When and what should you take? Aren't those gels and energy chews so full of sugar and bad for you? Get the answers to these questions and so much more by checking out this week's episode! Want to learn more about how we can work together to accomplish your…
Feb 6, 2024 Avoiding and Managing Running Related Injuries with Physiotherapist Elliot Cooke
Welcome to season 2, episode 2 of The Fuel Run Recover Podcast! In this week's episode, I sat down with fellow runner and physiotherapist Elliot Cooke to talk about all things running and injuries. We answer questions like, why do we keep hearing that running is bad for our joints? and, how can runners keep their joints healthy? How much does wearing the right (or wrong) shoes play a role in developing injuries? A…
Jan 30, 2024 10 Tips for Running Your First Marathon
Welcome to Episode one of Season TWO of The Fuel Run Recover Podcast! In this episode I'm diving right in by sharing ten tips you need if you're running your first marathon this year. And hey, even if you're not new to the marathon but still want to level up your game, these tips are here for you too! Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about…
Jan 23, 2024 Why You're Gaining Weight (despite doing so much running!) (re-release)
Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you! In this re-release episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition…
Jan 16, 2024 Will Intermittent Fasting Help You Get Faster? (re-release)
Welcome to the re-release of Episode 14 of The Fuel Run Recover Podcast, where we're talking all about intermittent fasting and the impact it can have on your running. Curious about intermittent fasting and if it will make you a faster, leaner, stronger runner? In this episode I'm sharing everything you need to know about intermittent fasting and it's potential impacts on running performance. Learn what exactly…
Jan 9, 2024 Why "Eat Less Move More" is Keeping You Stuck (re-release)
Welcome to this week's re-release episode of The Fuel Run Recover Podcast, where we're going allll the way back to episode ONE of our first season! Are you feeling stuck trying to eat less and move more for weight loss? Then this episode is for you! Learn why the eat less and move more mindset is bad advice for runners, and how what you can do instead to fuel your body better so you can run faster and get stronger.…
Jan 2, 2024 How to Get The Most Out of Your Long Run (re-release)
In this week's re-release episode of The Fuel Run Recover Podcast, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success. And, don't forget to grab your free copy of my Fueling and Strength Training Guides for Runners by clicking here!
Dec 26, 2023 Do Runners Need to Follow a Meal Plan? (re-release)
In this week's re-release episode, we're talking meal planning. Do runners need one? Why is it that so many runners think they want or need a meal plan to eat well, only to wind up not sticking with it? What is the real 'secret ingredient' to healthy eating that will help you stick to your nutrition plan? While meal plans aren't a bad thing to have, or to follow (inside ⁠The Fuel Train Recover Club⁠ you'll find…
Dec 19, 2023 The Fuel Run Recover Podcast Season 2 Trailer
Season 2 of the Fuel Run Recover Podcast is coming your way January 2024! Get ready for even more helpful advice, tips, and guest interviews with experts and everyday runners alike!
Dec 19, 2023 Are You Making These Carb Loading Mistakes? (re-release)
Welcome to this week's episode of the Fuel Run Recover Podcast, where we're re-releasing episode 19, all about the biggest carb loading mistakes I see runners making! Like most things in the world of nutrition, carb loading can be a HOT topic. For every person who swears it's the best thing since sliced bread, you'll hear someone else who insists that it's a load of BS and completely a completely unnecessary…
Dec 12, 2023 Running and Your Body Composition (re-release)
This week, we're re-visiting the topic of running and body composition with a re-release of Episode 2 of The Fuel Run Recover Podcast! I'm breaking down all things body composition and running. If you've been struggling with your weight as a runner, and need a solution that won't leave you exhausted and starving, then this episode is for you! Learn what body composition is, what factors impact it, and why you…
Dec 5, 2023 Are You Making These Mistakes with Your Strength Training? (re-release)
In this re-release of episode 8 of The Fuel Run Recover Podcast, I'm sharing some of the most common strength training mistakes I see runners making, and most importantly- how you can fix them. I'm also sharing my newest free resource to help you consistently and effectively incorporate strength training into your routine, without needing to spend hours in the gym. Grab your copy of my strength training guide for…
Nov 28, 2023 Why You Need to Run Slow if You Want to Run Fast (re-release)
Welcome to the re-release of episode 9 of The Fuel Run Recover Podcast! In this episode, I'm sharing the top reasons why slow running is beneficial for helping you build speed and endurance as a runner. If you've been having trouble improving your race times or can't seem to run for longer than a few minutes at a time, then this episode is a must-listen. Follow me on Instagram ⁠@steph.the.runners.dietitian⁠ for…
Nov 27, 2023 Why You Need an Off Season
Welcome to episode 45 of the Fuel Run Recover Podcast, and the FINAL episode in season 1! (don't worry though, we have PLENTY of great content coming out every week until season 2 kicks off in January) In this final episode, we're talking all about the off season. I’ll be answering all of the questions you might have including why you need one, when is the best time to take one, how long should it be and how it can…
Nov 27, 2023 The Journey to Finding a Fueling Strategy That Really Works with Julie Simpson
Welcome to episode 44 of The Fuel Run Recover Podcast where I am so excited to bring you this GREAT conversation about nutrition for endurance training, developing the right mindset toward eating, and the possibilities beyond a focus on weight with Fuel Train Recover program graduate Julie Simpson! Julie is a triathlete, dancer, actor, and teacher with an incredible ability to look like a sea monster in every race…
Nov 27, 2023 Has Burnout Got You Beat?
Are you struggling to lace up and get out the door for your runs? Burnout and overtraining are real and can impact anyone. Especially if you've been signing up for race after race, with no real break in between training cycles. Or, if you're the type of person who only feels motivated to run when you have a big event looming before you. In today’s episode, I’m uncovering the warning signs of burnout, exploring what…
Nov 27, 2023 Discovering a Love of Running with Laura Lutes
In this week’s episode, I sat down with Laura Lutes, a Fuel Train Recover graduate who shares her super relatable journey of going from 'effortless athlete' as a teen and young adult, to needing to learn the right ways to train and fuel her body to actually enjoy running and stay (mostly) injury free. A new(ish) runner, Laura began running consistently in August 2020 while living in Ottawa. Despite some…
Nov 27, 2023 Your Questions, Answered (part 3!)
This time around, we're talking hormones and how they can impact our health and running performance. Then, what about the difference between animal and plant proteins? Is one more beneficial than the other for runners? Then, we’ll talk about electrolytes , cross training , and dive into the best way to adjust our nutrition and fueling strategy as our running volume increases. If you’re looking some help with a more…
Nov 27, 2023 How to Become a Morning Person
In today’s episode, I’m exploring the ideal time to lace up for a run. We’ll discuss the pros and cons of running at different times during the day, and I’ll share my personal experience and tips on how I became a successful and consistent morning runner. If you’re looking for some additional help with your nutrition and training strategy, visit my website www.stephaniehnatiuk.com to learn more about The Fuel Train…
Nov 27, 2023 How to Get The Most Out of Your Long Run
In today’s episode, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success. If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com…
Nov 27, 2023 All About Artificial Sweeteners for Runners
Artificial sweeteners have been a long-time hot topic of debate that have been making their way back into the headlines recently. This may have you even more confused and unsure on if they’re safe and if you should be consuming them or not. In this week’s episode, I’m breaking everything down and telling you exactly what they are, where you can find them, if they’re safe to use, and if you should be consuming them…
Nov 27, 2023 Why You're SO Hungry
Do you struggle with HUNGER as a runner? If you find yourself daydreaming about food all day long, or can't seem to stay out of the kitchen after dinner, then it's time to address why you're feeling so hungry all the time. In this episode of The Fuel Run Recover Podcast, I'm sharing some of the most common reasons why runners struggle with hunger, and sharing some of the dietary shifts you can make to actually feel…
Nov 27, 2023 Tips to Tackle Your Summer Training For a Fall PR!
Welcome to Episode 27 of The Fuel Run Recover Podcast! In this episode, I’m sharing all of my tips for training in the heat, so you can have a GREAT summer and fall season of races. We’ll talk about what happens to our body when we train in the heat, why it feels much more difficult, and ways that you can acclimate your body so you can have a successful summer of running, which will boost your chances of reaching…
Nov 27, 2023 Sleep for Runners with Dr. Funke Afolabi-Brown, The Restful Sleep MD
In this episode of The Fuel Run Recover Podcast, I’m sitting down with Dr. Funke Afolabi-Brown, The Restful Sleep MD, to talk about the importance of sleep for runners! Funke Afolabi-Brown, MD, is a triple board-certified sleep medicine physician. She is passionate about helping people discover sleep as their superpower. Dr. Brown is a speaker, coach, educator, writer, and the founder of RestfulSleepMD, where she…
Nov 21, 2023 Carbohydrates for Runners: Myths VS Facts (re-release)
Are you confused by carbohydrates? You're not alone! One minute you'll hear how absolutely critical carbohydrates are for your running performance. Then, the next minute you'll hear how completely unnecessary they are and that you really don't need to eat them at all! So, what gives? In this episode I'm answering YOUR questions around carbohydrates for runners, and separating the myths from the facts. Subscribe to…
Nov 11, 2023 Why You're Gaining Weight (despite doing so much running!)
Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you! In this episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition and…
Oct 31, 2023 Using Nutrition to Unlock a New Level of Performance with Sherry Baxter
Welcome to episode 43 of The Fuel Run Recover Podcast, where I had the pleasure of interviewing my client Sherry Baxter, about how she found a new level of performance after tapping into a nutrition strategy that fueled her active and competitive lifestyle. Sherry is a 43 year old Canadian who lives and works in Curaçao, a Dutch Caribbean Island. She enjoys new challenges and continues to improve her fitness…
Oct 24, 2023 Creating a Fueling Plan for Successful Ultra Racing with Jackie Myers
Welcome to episode 42 of The Fuel Run Recover Podcast, where I'm so excited to sit down with Jackie Myers, a client of mine who has a great story to share about creating, organizing, and executing a nutrition plan that helped her complete a recent 50km ultra race, despite some challenging race-day conditions! Jackie was introduced to the running world in 2015 when she completed her first Spartan race in Montana.…
Oct 17, 2023 How a Sport Psychology Strategy Can Support Better Performance with Shannon Mulcahy
In this week's episode, I am SO excited to be sharing my conversation with Shannon Mulcahy, owner of Mulcahy Performance Consulting, a sports psychology practice that helps athletes train their minds like they train their bodies. This was such an informative and interesting topic, I learned SO MUCH and I know you will too! Tune in this week to hear Shannon share more about what sport psychology is, how our mindset…
Oct 10, 2023 Why Keep a Training Log?
Welcome to episode 40 of The Fuel Run Recover Podcast! In this episode, I’m discussing the ins and outs of keeping a training log: what exactly is a training log, why you should consider keeping one, when and when not to keep one, and what you can use this valuable data and information for. I'm also sharing my tips for what types of information you can track within your training log to get the most value and…
Oct 3, 2023 Nutrition for a Fit Pregnancy (and my 2nd trimester recap)
Welcome to episode 39 of The Fuel Run Recover podcast, where I'm sharing a little bit more about my 'running through pregnancy' journey. What's been happening with my pace, running frequency, and recovery time since entering my 2nd trimester. In this episode I'm also answering some of the most frequently asked questions I've been getting about being pregnant with twins, and getting down to some Q&A from my…
Sep 26, 2023 Why You Shouldn't Take Nutrition Advice From Just Anyone
In today's episode of The Fuel Run Recover Podcast, I'm breaking down why runners need to be oh so extra careful about where they get their nutrition advice from. This isn't because people are trying to give bad information or share advice that might be harmful to others, but because we all have a deeply personal relationship with food that can cause some folks to feel a stronger emotional connection to their…
Aug 15, 2023 Fueling Her Way to a 70.3 Finish with Cecil de Guzman
In this week's episode, I'm excited to share a conversation I had with one of my former clients Cecil de Guzman, who worked with me on her nutrition plan as she was preparing for her first Half Ironman Triathalon. Cecil is committed to maintaining a balanced life and prioritizing her healthy lifestyle. She is a teacher by training and profession who currently works as a guidance counsellor in northern Manitoba. She…
Jul 18, 2023 A Conversation With Ultrarunner Charlie Engle
I'm so excited to bring you this week's episode, where I had the pleasure of sitting down with legendary ultrarunner Charlie Engle! A little about Charlie... Charlie Engle is a global ultra-endurance athlete and the founder of the 5.8 Global Adventure Series, one of the most ambitious expeditions in modern history, trekking from the lowest to the highest points on all seven continents. He is also one of the most…
Jul 4, 2023 Beating the Balloon Ladies at RunDisney with Tina Young
Welcome to episode 26 of the podcast where I'm sitting down with Fuel Train Recover program client Tina Young, who shares her story of determination, resilience, and a never-give-up attitude. After a brief stint as a runner that turned her off the whole sport, surviving stage 3 breast cancer made Tina take another look at running with a fresh perspective. Listen to her story of finally learning the right nutrition…
Jun 20, 2023 Running While Pregnant: 1st Trimester Recap and Fargo Half Marathon Review
Have you signed up for Fuel Better, Run Faster yet? It's coming up VERY SOON and I don't want you to miss out on your opportunity to learn the very best fueling strategies you need if you want to unlock your full running potential. Grab a spot now by clicking on this link! Episode CW: Pregnancy In today's episode I'm sharing my first trimester recap and review of running during my first pregnancy. From symptoms to…
Jun 13, 2023 Your Questions, Answered (part 2)!
Welcome to our 2nd listener Q&A episode, where I'm answering YOUR questions about all things running, nutrition, and recovery. First, we talk about pace, and how slow your easy pace should really be. Next, we're touching on creatine and the right time to take this supplement (check out episode 7 with Dr. Scott Forbes for a deep dive into all things creatine for runners!). Then, I'm answering questions about the…
Jun 6, 2023 What to Do When You're Not Getting Results
Do you feel like you're working really hard, but maybe not seeing the payoff you should? In this week's episode, I'm breaking down the things you can think about when trying to determine where you're going wrong. Maybe it's that the plan you're following is ineffective or unsustainable, or, maybe it's that you're not quite following your plan as closely as you think you are. Don't forget to grab your copy of my…
May 30, 2023 Fueling Better and Feeling Stronger Than Ever - Bridget's Story
In this episode, I sat down with one of my very own nutrition and running clients Bridget, who shared her running journey and story of over 20 completed marathons! But, despite having so many years of running and race experience, Bridget still had plenty of potential for learning more about fueling properly for her running needs as a vegetarian, and incorporating more strength work into her program so she could…
May 23, 2023 How Do You Know What You're Doing Is Actually Working?
Are you trying to step away from the scale and look at other measures of results or success? While this is a great idea for many runners, it begs the question... what do we focus on instead? If we're not monitoring our weight as a main indicator of success, how do we know we're on the right track? In this episode, I'm sharing a whole LIST of things you can focus on instead, to shift away from the scale and dial…
May 16, 2023 Are You Making These Carb Loading Mistakes?
Like most things in the world of nutrition, carb loading can be a HOT topic. For every person who swears it's the best thing since sliced bread, you'll hear someone else who insists that it's a load of BS and completely a completely unnecessary practice. So, what gives? How can something be scientifically-validated, yet also not work at all? In this episode, I'm sharing some of the biggest carb loading mistakes I…
May 9, 2023 Are You Getting a Return on Your Running Investment?
Download the free Fueling and Strength Training Guides for Runners here! Have you ever thought about the investment you make in your running? Not just the financial investment, like gear, race entry fees, or travel to events, but your time and energy investment too? Are you happy with the return you've been getting on that investment? Are you healthier, happier, fitter? Or, is running feeling like a punishment? Are…
May 2, 2023 Get to Know Your Fuel Run Recover Host, Stephanie Hnatiuk
In this week's episode, get to know your Fuel Run Recover podcast host Stephanie Hnatiuk just a little bit better! Learn how Steph got into running (as a former decidedly non-athletic child), how she finally got faster after years of running frustrated, and how she found her perfect fit helping runners reconnect with their love of running. And don't forget to grab your copy of my free Fueling and Strength Training…
Apr 25, 2023 Do Runners Need to Follow a Meal Plan?
In this week's episode, we're talking meal planning. Do runners need one? Why is it that so many runners think they want or need a meal plan to eat well, only to wind up not sticking with it? What is the real 'secret ingredient' to healthy eating that will help you stick to your nutrition plan? While meal plans aren't a bad thing to have, or to follow (inside The Fuel Train Recover Club you'll find plenty of sample…
Apr 18, 2023 Running Smarter for Injury Prevention with Brodie Sharpe
In this episode of The Fuel Run Recover podcast, I'm sitting down with Brodie Sharpe, Physiotherapist, to talk about how you can run smarter for injury prevention. Brodie is a Physiotherapist and owner of the Run Smarter Physiotherapist Clinic. His mission is to teach runners how to rehab, train and run smarter. He does this with evidence-based guidance and spreads this knowledge through the Run Smarter podcast,…
Apr 11, 2023 Will Intermittent Fasting Help You Get Faster?
Curious about intermittent fasting and if it will make you a faster, leaner, stronger runner? In this episode I'm sharing everything you need to know about intermittent fasting and it's potential impacts on running performance. Learn what exactly intermittent fasting is, and why some people seem to love it, while others have no success at all. I'm also doing a deep dive on the claims behind intermittent fasting,…
Apr 4, 2023 Carbohydrates for Runners: Myths VS Facts
Are you confused by carbohydrates? You're not alone! One minute you'll hear how absolutely critical carbohydrates are for your running performance. Then, the next minute you'll hear how completely unnecessary they are and that you really don't need to eat them at all! So, what gives? In this episode I'm answering YOUR questions around carbohydrates for runners, and separating the myths from the facts. Subscribe to…
Mar 28, 2023 Sharing Our Biggest Running Mistakes with Elisabeth Scott
On this episode of The Fuel Run Recover Podcast, we're bringing you something a little bit different, as I sit down with Elisabeth Scott to share some of our BIGGEST running mistakes, and the lessons we've learned along the way (so far!) Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster…
Mar 21, 2023 How to Get Started as a New Runner
Listen to this week's episode for some key DO's and DON'TS when it comes to getting started as a new runner. If you're building up your mileage for the very first time, or are returning to running after some time off, these tips will help you prevent injury, overtraining, and keep you enjoying running for years to come. In need of some help with your running, strength training, or nutrition strategy? Learn more…
Mar 14, 2023 Your Running and Nutrition Questions, Answered!
Welcome to episode TEN of The Fuel Run Recover Podcast. It's hard to believe we're already at double digits! In this episode I'm answering a few listener questions about sugar, sugar alternatives, and how to navigate your carbohydrate needs when balancing a health condition. Connect with me on Instagram ( @steph.the.runners.dietitian) for even more nutrition and training content just for runners. And, learn more…
Mar 7, 2023 Why You Need to Run Slow if You Want to Run Fast
Welcome to episode 9 of The Fuel Run Recover Podcast! In this episode, I'm sharing the top reasons why slow running is beneficial for helping you build speed and endurance as a runner. If you've been having trouble improving your race times or can't seem to run for longer than a few minutes at a time, then this episode is a must-listen. Follow me on Instagram @steph.the.runners.dietitian for more nutrition and…
Feb 28, 2023 Are You Making These Mistakes with Your Strength Training?
In this episode, I'm sharing some of the most common strength training mistakes I see runners making, and most importantly- how you can fix them. I'm also sharing my newest free resource to help you consistently and effectively incorporate strength training into your routine, without needing to spend hours in the gym. Grab your copy of my strength training guide for runners by clicking this link . Just enter your…
Feb 21, 2023 Creatine for Runners with Scott Forbes, PhD
In this episode, I sat down with expert on all things creatine, Dr. Scott Forbes. Dr. Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutrition (ISSN), and a…
Feb 14, 2023 Do Runners Need to Track Their Food?
Is food tracking a requirement for success with running, especially for weight loss as a runner? In this episode I'm sharing the ins and outs of food tracking, when it can be helpful vs harmful and, what you can do instead to still eat well without spending all your time weighing, measuring, or logging your food. Need help with your fueling strategy? Check out my Fuel for Runners eCourse , where you'll learn how to…
Feb 7, 2023 Yoga for Runners with Sheena Kilpatrick
In this episode of The Fuel Run Recover Podcast, I'm sitting down Sheena Kilpatrick, owner of Harmony Tree Studio to discuss all things yoga for runners. If you want to learn about the unique mental and physical benefits yoga can offer you as a runner, and get Sheena's best tips (and even her go-to poses), then you don't want to miss this episode. About Sheena: Sheena Kilpatrick is an avid runner completing…
Jan 31, 2023 When is it Time to Hire a Coach?
Finding the answers to your running questions can be frustrating and overwhelming when there’s just SO much information out there. If you’re struggling with putting all the pieces together to create a cohesive and effective nutrition and training strategy, it might be time to think about hiring a running coach. In today’s episode, I’m sharing the things you need to consider when it comes to working with a…
Jan 31, 2023 Running and Your Body Composition
In today's episode, I'm breaking down all things body composition and running. If you've been struggling with your weight as a runner, and need a solution that won't leave you exhausted and starving, then this episode is for you! Learn what body composition is, what factors impact it, and why you should focus your efforts here vs the number on the scale. Curious about working with me? Click here to learn more about…
Jan 31, 2023 Should You Run Streak in 2023?
Run Streaking is a popular challenge that gets runners logging miles every single day. But, is a run streak right for you? In this episode, I'm sharing some things to consider and the pros and cons of becoming a run streaker. And, I'm also sharing what you might want to do instead to stay consistent and accountable with your movement goals in 2023. Curious about working with me? Click here to learn more about The…
Jan 31, 2023 Why "Eat Less Move More" is Keeping You Stuck
Are you feeling stuck trying to eat less and move more for weight loss? Then this episode is for you! Learn why the eat less and move more mindset is bad advice for runners, and how what you can do instead to fuel your body better so you can run faster and get stronger. Curious about working with me? Click here to learn more about The Fuel Train Recover Club and how it can help you reconnect with your love of…
Dec 20, 2022 The Fuel Run Recover Podcast Trailer
Coming soon! The Fuel Run Recover Podcast is coming your way in early 2023! This podcast is all about helping you become the best runner you can be, by teaching you the running-specific nutrition, training, and recovery strategies you need to reach your health and fitness goals. If you’re ready to reconnect with your love of running, join your host Stephanie Hnatiuk each week to get nutrition and training advice,…

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The Fuel Run Recover Podcast

About The Fuel Run Recover Podcast

Episodes

Should Runners Go Gluten-Free?

How to Fuel for HYROX: From Training to Race Day

From Almost Quitting to Beating Her A Goal: Carol’s Story

Low Iron and Running: Why a Supplement Isn’t Always Enough

The Long Road Is the Shortcut: How to Make Progress That Sticks

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