The Fuel Run Recover Podcast

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 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 runWhy we can't just run as fast as we want for as long as we wantThe difference between physical and mental fatigue (and why you need to address both)The key models and theories that explain why fatigue happensWhy fatigue isn't just about muscles or mindset — it's multifactorialPractical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniquesWhether you're training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments.

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 lack in speed, I more than make up for in dedication. I proudly call myself a back of the pack runner.I run all 4 seasons which is a challenge sometimes in Montreal's wicked winters and humid summers.My running started in high school, but I was a sprinter doing 100m, 200m and the anchor leg for the 4x100m.I'm also a data nerd and love diving into my stats and looking for anomalies and ways to be better.My goal is to grow old with running.I don't have to run, I get to run, is my philosophy.Join me for a free live workshop on June 18th:⁠ Fuel Smarter, Run Stronger⁠We'll dig into real-life fueling strategies to improve energy, recovery, and performance—without the post-run hanger.⁠Save your spot here!

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 so hard (especially after long runs)How under-fueling before and during your run sets you up to feel out of control with food laterWhat runners get wrong about post-run recovery nutrition (and how to do it right)Why your appetite might feel unpredictable during training blocks—and how to stabilize itEasy, realistic strategies to fuel smarter so you don't end up in the hungry-caterpillar spiralIf you've ever felt frustrated by your appetite, performance, or the scale creeping up during training, this episode will help you reconnect the dots and take back control of your fueling routine.Want to learn more?Join me for a free live workshop on June 18th: Fuel Smarter, Run StrongerWe'll dig into real-life fueling strategies to improve energy, recovery, and performance—without the post-run hanger.Save your spot here!

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 further—literally and figuratively?In this episode, we're breaking down the pros and cons of both approaches so you can make the best decision for your goals, lifestyle, and budget.Whether you're training for your first 5K or gunning for a PR, this episode will help you weigh your options with clarity and confidence.Popular AI-based training apps runners are using right now (like Runna, Nike Run Club, and Garmin Coach)The biggest benefits of using AI to guide your trainingLimitations of AI that runners often overlookWhat human coaches offer that technology can't replicateThe types of runners best suited for AI vs. those who thrive with a coachReal-world considerations like cost, accountability, and emotional supportHow to decide what's right for you and your next raceLooking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me inside the Fuel Train Recover Club here!

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 25% of the food we buy goes to waste? Let's change that—together.What You'll Learn in This Episode:✅ Why meal planning can save you money and reduce food waste✅ The 5 steps I follow every week to make a practical meal plan✅ How to make your plan work with your schedule—not against it✅ Tips for organizing your fridge and storing food properly✅ What to do when you're stuck on what to cook✅ Why flexibility is key—and how to make swaps without blowing your budgetExtra Tips I Share:Why your fridge temperature matters for keeping food freshThe truth about frozen fruits and veggiesHow batch cooking and freezing can save you time and stressSmart strategies for making swaps at the store without buying food you won't useLooking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 effect on the body and what that means for your running goals. Whether you're training for a race or just trying to feel your best, this episode will help you make more informed choices when it comes to alcohol.In this episode, you'll learn:✅ How alcohol affects hydration, muscle recovery, and glycogen replenishment✅ Why drinking before training can impair endurance, coordination, and increase injury risk✅ How even low to moderate drinking can disrupt your sleep—and why that matters for recovery✅ What the research says about alcohol and performance ✅ Smart strategies for runners who want to enjoy alcohol without derailing their progressLooking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 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 serious reset.In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including:

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, this episode is packed with encouragement, advice, and actionable tips.Joining me is Coach Faith, a UESCA certified running and ultrarunning coach, strength and conditioning specialist, and nutrition coach. Coach Faith began her running journey back in 2011 with a 5K for a cause close to her heart. Since then, her passion has expanded into marathons, trail running, and ultrarunning. Based in Vermont, Coach Faith now specializes in coaching a wide range of athletes, with a special love for supporting female Masters runners.In this conversation, we cover:What defines a Masters-level runnerCommon mistakes new Masters runners often makeKey considerations and challenges for runners starting later in lifeHow training strategies differ based on athletic historyThe best approaches for building strength, endurance, and confidence as a Masters runnerWhy it's never too late to start running — and how to set yourself up for successCoach Faith also shares her own journey from road racing to the trails, and what inspired her to focus her coaching on this empowering stage of life. Find Faith on Instagram, Facebook, or her website http://runlongrunstrong.com/ Looking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 and coaches still promote training in a glycogen-depleted state. So in this episode, we're unpacking it all.You'll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it's not about who's right or wrong—it's about different perspectives, beliefs, and goals.As a running coach and dietitian, I'm here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment.In this episode, I cover:Why some runners love “the grind” and prefer to train or race with as little support as possibleA contrasting mindset: optimizing performance and enjoying the experienceThe science behind why carbs improve performance in endurance sportsWhy hitting the wall, walking the last few miles, or constantly bonking could be a fueling issueHow under-fueling can negatively impact muscle mass and body compositionThe importance of gut training during your workouts—not just on race dayThe truth about fasted training and glycogen depletionWhy even short races like 10Ks and half marathons can benefit from fuel and hydration strategiesPractical reasons to fuel during training (gear, logistics, GI practice, etc.)Whether you're newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn't mean I should” mindset might be worth exploring.Looking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits. Whether you struggle with all-or-nothing thinking, negative self-talk, or the fear of success, this episode will help you reframe your mindset and start making meaningful progress toward your goals.In this episode, you'll learn:

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 globe, running marathons and ultras in some of the most breathtaking (and exclusive!) locations. He shares how he turned his passion for running and travel into a business, his experiences with world-renowned races, and how runners can secure their spot in high-demand events like the World Majors and runDisney races. We covered SO much great stuff in this episode, including…

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 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 Florida-based training program built on community and performance. Seth is not only an experienced coach but also an active competitor—most recently racing the Berlin Marathon, with big goals for 2025 and beyond.We dive into:✅ What tune-up races are and how they fit into a training plan✅ How to choose the right distance and timing for a tune-up race✅ The key takeaways runners should focus on during these races✅ Common mistakes to avoid and how to balance effort vs. recovery✅ How tune-up races can build confidence, sharpen race-day strategy, and refine nutritionIf you're training for a big race and want to level up your approach, this episode is packed with insights you won't want to miss!

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 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?✔ Endogenous ketones vs. dietary– is there a difference?✔ The potential mechanisms behind ketones and their role in physical and cognitive performance✔ How ketones are absorbed in the gut and whether they can be used alongside carbohydrates✔ Possible negative side effects of ketone supplements in training and competition✔ How much energy ketones provide compared to carbohydrates✔ The speed of ketone metabolism – do they work as fast as carbs?✔ Can ketones enhance recovery?✔ Key considerations for athletes curious about ketonesKylee brings a wealth of knowledge to this conversation as the founder of Flynutrition, a sports nutrition business dedicated to helping endurance athletes fuel smarter. She is passionate about separating nutrition facts from fads and providing practical fueling solutions. Kylee is also a newly published author of Practical Fueling for Endurance Athletes, a must-read for any runner, cyclist, triathlete, or skier looking to optimize performance through nutrition.You can order Kylee's book Practical Fueling for Endurance Athletes , and learn more about Kylee and Flynutrition at www.flynutrition.orgLooking for the other resources mentioned in today's episode? Get your free fueling and strength training guide for runners here!

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 You'll Learn: What is a Hybrid Athlete?Discover the definition of a hybrid athlete and how cross-training plays a role in fitness and performance. Keys to Success:We'll cover the critical elements—natural talent, adequate training time, and a solid recovery plan—that hybrid athletes need to excel. The Reality Check:Why the idea of being a jack-of-all-trades might not deliver the best results for every fitness goal. Promises vs. Reality:Explore the benefits of hybrid training—like improved fitness, variety, and motivation—while uncovering potential downsides, such as overtraining and conflicting goals. Training Smart:Learn about hybrid workouts, scheduling strategies, and the importance of periodizing your training to avoid burnout and injuries.Whether you're already embracing the hybrid athlete mindset or curious about trying it, this episode will give you the tools to approach your training with purpose and balance. Looking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website⁠⁠www.stephaniehnatiuk.com⁠⁠!

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? Ethical, environmental, and health-related reasons for considering this lifestyle. The Benefits for Runners: How a plant-based diet can provide excellent fuel for your runs, increase your fruit and veggie intake, and boost your nutrient density with plant proteins. Overcoming Challenges: Tips to meet your calorie and protein needs, balance macros, and nutrients to watchWhether you're fully vegan or just exploring adding more plant foods to your diet, understanding how to fuel your body is key to reaching your running goals. Need help fine-tuning your nutrition or understanding your supplement needs? Let's work together! Learn more by visiting www.stephaniehnatiuk.comLooking for the resources mentioned in today's episode? Get your free Fueling Guide for Runners here!

What if the key to unlocking your best running performance isn't just more training—but better fueling? In this episode ofThe 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 with a background in psychology, recently graduated from Emory University and is preparing to pursue her Master's in Mental Health Counseling and Behavioral Science at Boston University this fall. During her gap year, she's balancing life as a preschool teacher while training hard, chasing race goals, and striving to be the best runner—and person—she can be.We dive into:✅ The biggest mistakes Ali made when she first started running and how she fixed them✅ How better fueling helped her run stronger, recover faster, and feel her best✅ The connection between nutrition, mental health, and athletic performance✅ Her passion for helping athletes improve both physically and mentallyAli's story is a must-listen for any runner looking to feel more energized, perform better, and enjoy the sport to the fullest. Tune in and get inspired to fuel smart and run strong!Looking for the resources mentioned in today's episode?⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 non-negotiableThe risk of trying new gear on race day (hint: stick with what you know!)How to simulate race day conditions in training for better preparationThe all-too-common mistake of going out too fast—and how to pace yourself wisely Whether you're gearing up for your first race or your fiftieth, these tips will help you toe the line feeling strong and ready to crush it. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 episode will give you the tools to turn your running dreams into reality. What You'll Learn in This Episode: ✔ The different types of running goals (outcome, performance, process) and how they work together ✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful ✔ The power of your WHY and how it keeps you motivated when things get tough ✔ The importance of breaking your goal into action steps and tracking progress ✔ Why accountability, flexibility, and self-compassion are key to long-term success Resources & Links:

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 also connect with me over on instagram @steph.the.runners.dietitian and of course if you haven't already, grab your Free Fueling and Strength Guides for runners here! See you in 2025!

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 restoration possible out of the holidays, without feeling like you need to 'start over' come January 1st. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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... My name is Wendy. I am a wife, mom & runner! I am middle age, mid sized and started running in January 2024. I am a medical laboratory technologist but do not work in the typical lab setting. Currently I work at a corporate job which has me sitting at a desk for long periods of time. My sister had a heart attack in 2023 so in January 2024 I decided I needed to become more active and also try to reduce my heart disease risk. So, in January 2024 I signed up for the 5km run @ the mb marathon. I have no prior running experience other than that from middle school, which was many, many years ago! While training for my 1st  run, I started noticing the mental health benefits.  Sticking to a routine, getting outdoors, moving my body, and prioritizing "my run time" made me a much nicer person! I completed the 5km run and felt incredible crossing the finish line & having my husband & son there cheering me on.  I guess you could say I got hooked to running! I completed the winnipeg 10&10 5km run, wfps 10km run and the frightening fiver all this year. I am a regular mom, working fulltime and dealing with family responsibilities however I think its important for us to take care of ourselves so we can take care of our families. I encourage you to Sign up for a race, believe that you can do it & challenge yourself. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 those with knee pain) can still train for, and finish their events, and enjoy themselves too! Ali is a physical therapist with over 12 years experience specializing in knee injury prevention and performance for runDisney runners. She works closely with recreational runners training for Disney races to help them cross the finish line without feeling broken. With a deep understanding of biomechanics and muscle performance combined with the unique challenges of multi day Disney race events, Ali's coaching method balances building strength and endurance with supporting the body's muscular demands for long-distance training. Her goal is to help runners train consistently without needing extended breaks from running, guiding them through 1-on-1 customized coaching, semi-customized group programs, and individual workout programs designed to fit their specific needs. You can find Ali on Instagram @rundisneydpt and on her podcast "Running to the Castle" anywhere you listen to podcasts. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 consistent, stronger runner! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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, advice, and rules and apply them to our clients. Can the average runner really apply a lot of running advice, or are they setting themselves up for frustration and failure by trying to train like the elites? Hear our thoughts (and of course so much 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 working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 run across Canada in a time of 67 days 10 hours and 27 minutes. That's 105 kms a day! He also holds the Canadian 24 hour record of 257.093 kms. Dave published a book titled Untethered recalling his journey across Canada, which is available on Amazon You can find Dave on Instagram @runproctor Cover photo credited to Vera Neverkevich Looking for the other resources mentioned in today's episode? ⁠Get your free fueling and strength training guide for runners here⁠ And, learn more about ⁠The Fuel Train Recover club here!⁠

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 in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 dedication continued at Laurentian University, where he earned a Bachelor of Science in Kinesiology. There, he competed at both provincial and national levels in running and conducted a thesis on the biomechanical differences between long-distance and middle-distance runners at various speeds. Driven by a growing fascination with running mechanics, Caleb started coaching elementary and high school athletes. Today, he employs gait assessment as an essential tool in his practice, helping to identify factors that influence injuries, performance, and overall experience in sports and activities. After graduating from the Canadian Memorial Chiropractic College, Caleb began utilizing soft tissue therapy, spinal manipulation therapy, joint mobilizations, acupuncture, and other techniques to assist patients and athletes in recovering from injuries and returning to their favourite activities. He takes great joy in helping others find or rekindle their love for movement. He collaborates with individuals of all ages and abilities, ensuring their training and rehabilitation progress at an appropriate pace, whether they are recovering from an injury or gearing up for their first race. Outside the clinic, Caleb trains for races ranging from 5k to half marathons. He is often seen running along the Lake Ontario waterfronts, joining others who share his enthusiasm for the sport. You can find Caleb on Instagram @caleb.the.chiro! Looking for the other resources mentioned in today's episode? ⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

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 day performance, or is there more to it than that? Get the answer by checking out this week's episode! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 should look for in a treadmill? What features matter, and how do you know which is right for you? Should you always buy new, or is a second hand treadmill a great way to save some money? Get the answers to these questions and more in this week's episode! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 triathlon, running, swimming and cycling. She operates the LB Endurance Lab in Knoxville, TN, USA providing performance testing services for athletes as well as swim instruction and 1:1 coaching. She coaches Masters Swim, and her coaching certifications include USA Swimming, USA Triathlon, USA Cycling and US Masters Swimming, and she has a MS in Nutrition. She emphasizes life balance, continuous learning and having fun with sport. Lana has years of experience in endurance sport, currently enjoying marathon swimming, triathlon and multisport events, including twice representing Team USA at the ITU World Championships. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 simple as running more miles and seeing the scale drop along the way? Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 can get the most out of all your workouts and crush your running goals! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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? - Do runners need to avoid sugar in their diets entirely? Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 and so much 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 ⁠The Fuel Train Recover club here!⁠

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 fueling is different than just about every other nutrition guideline, and what the most important factor really is! Looking for the resources mentioned in today's episode? ⁠Get your free fueling and strength training guide for runners here⁠ And, learn more about ⁠The Fuel Train Recover club here!⁠

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. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 pacing missteps! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 about how long your taper should be. We'll also dive into which workouts you should keep during your taper, and which you should skip! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 your race. With these tips you'll understand how to successfully plan and prepare for a smooth travel experience. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 to lose weight? 4. How to fuel runs as a gluten intolerant athlete 5. What are the best carb sources to use for workout recovery? Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 play in the context of a healthy diet and proper training and recovery. Jessica Beal-Stahl, PharmD, founded The Athlete's Pharmacist, where she practices as a clinical sports pharmacist consulting with athletes, teams, and organizations. She received her Doctor of Pharmacy from Mercer University in 2009. She has also been practicing at Hobbs Pharmacy, an independent community pharmacy, where she serves as Director of Clinical Services and runs the Compounding Department while leading the pharmacy's clinical services to focus on wellness, hormones, and genetics.   You can find Jessica on Instagram www.instagram.com/jessb_rx/ LinkedIn: www.linkedin.com/in/jessica-beal-stahl-pharmd-994603140/ or on her website: www.theathletespharmacist.com  Looking for the other resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 nutrition as well as treating REDs, disordered eating and eating disorders in athletes. Laura has an extensive amount of experience in consulting and collaborating with Olympic and professional athletes, local colleges and universities, as well as professional sport and dance facilities. She was recently appointed to the REDs Expert Advisory Panel for The US Olympic and Paralympic Committee. Laura currently serves as the Lead Dietitian for the Female Athlete Program at Boston Children's Hospital. She is also the consulting dietitian for the Boston Ballet Company and Schools. Laura served as the Co-Chair for the International Academy of Eating Disorders Sport and Exercise Special Interest Group, and was also the Co-Chair of the 2019 Female Athlete Conference. Laura is also a multiple time Boston Marathon qualifier and finisher, as well as a triathlete, and skier. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 working with me by visiting my website ⁠www.stephaniehnatiuk.com⁠!

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 completing your event! Looking for the resources mentioned in today's episode? ⁠Get your free fueling and strength training guide for runners here⁠ And, learn more about working with me by visiting my website www.stephaniehnatiuk.com!

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 protein powders made specifically for people with digestive issues, so drink wholesome filled a significant gap in the market. Jack has now sold over 1,000,000 pouches of protein powder to people with sensitive stomachs. Before starting drink wholesome, Jack was a two-sport college athlete who later worked as a high school teacher and ski coach. He now runs the business with his sister, Tessa, in Gilford, New Hampshire (USA). Visit the Drink Wholesome website and save 10% off your first order with the promo code realfoods Looking for the other resources mentioned in today's episode? Get your free fueling and strength training guide for runners here And, learn more about The Fuel Train Recover club here!

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 resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠⁠Here!⁠

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 advice Jonathan has to share in this episode! Find City Park Runners online at www.cityparkrunners.com, and be sure to follow them on instagram @cityparkrunnersywg! Looking for the resources mentioned in this week's podcast? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠⁠Here!⁠