The Fuel Run Recover Podcast (Stephanie Hnatiuk)

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, his Youtube channel and the Run Smarter book. You can check out a 100-page excerpt from The Run Smarter book by clicking this link!

And, here is where you can find the YouTube video Brodie mentions during this episode.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

Enjoying the Fuel Run Recover podcast? Be sure to subscribe so you don't miss an episode. And, we'd love it if you gave us a 5-star review so we can continue to reach even more runners!

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 might lead to burnout, and sharing some strategies to effectively cope so you stay on track with your running (or, when you might just need a break!)

Of course, if you're looking for additional help with your nutrition and training strategies, visit my website: www.stephaniehnatiuk.com to learn more about how we can work together.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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!

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 adjusting my training and my review of running a half marathon at 10 weeks.

If you're currently pregnant or a mom/mom of twins I'd LOVE to connect with you over on Instagram! You can find me @steph.the.runners.dietitian. I'll be needing all the recommendations I can get for the best gear to make adjusting to life with twins a little bit easier.

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by clicking here!

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 pregnancy & postpartum to help moms feel confident in their bodies ability to keep up with the demands of motherhood.

Kelly works out of her home in Winnipeg, which allows her to spend ample time with her patients and their unique needs.

In addition to woman’s health, she also works closely with a wide variety of orthopedic patients.

Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠⁠⁠The Fuel for Runners Course⁠⁠⁠, or my signature program, ⁠⁠⁠The Fuel Train Recover Club!⁠⁠⁠

Looking for my free fueling and strength guide for runners? ⁠⁠⁠Click here!

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 little more about Elliot:

Elliott graduated from the University of Manitoba with a Master of Physical Therapy and a Bachelor of Science (Chemistry and Biology). He practiced at Elite Physiotherapy for three years before deciding to open a new clinic with a modern approach to Physiotherapy.

Elliott is a certified professional with The Running Clinic, SFMA levels 1 and 2, Acupuncture, Dry Needling, and Orthopaedic level 1. Elliott has also taken further education in Spinal Manipulation, TMJ pain, Long-COVID Rehabilitation, Hip OA, Pelvic Girdle Dysfunction, and Mulligan Mobilizations.

Elliott competed for the University of Manitoba Bisons as a Captain of the Track and Field and Cross Country teams. He raced middle distance and distance events, specializing in the 3000m. He has run several half marathons, shorter local races, trail races, and one marathon. He was most recently the winner of the 2024 Frostbite River Run 5 Km, and the 2023 Manitoba Marathon 10 Km.

Elliott spends his leisure time running, skiing, sailing, and playing squash. He is an armchair physicist and, despite being a lousy gardener, still loves to cook.

Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠The Fuel for Runners Course⁠, or my signature program, ⁠The Fuel Train Recover Club!⁠

Looking for my free fueling and strength guide for runners? ⁠Click here!

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 as a runner.

And if you’re looking for even more tips to improve your running performance, be sure to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 plenty of sample meal plans for a variety of dietary needs), they aren't the only thing runners need in order to fuel properly for their running goals.

And, if you want to get started with some meal ideas and recipes to help you fuel your running, get your free copy of The Fueling Guide for Runners by ⁠clicking here! ⁠

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 possible

• A contrasting mindset: optimizing performance and enjoying the experience

• The science behind why carbs improve performance in endurance sports

• Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue

• How under-fueling can negatively impact muscle mass and body composition

• The importance of gut training during your workouts—not just on race day

• The truth about fasted training and glycogen depletion

• Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies

• Practical 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 here⁠⁠⁠

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

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 free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

And, to learn more about how we can work together, visit my website www.stephaniehnatiuk.com

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 and training and talk about what you can do to optimize your nutrition strategies to improve your body composition. 

And don’t forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠clicking here!⁠

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!

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 apprehensions about going from casual runner to racer, Laura is looking forward to her very first trail race, with her sights eventually set on the Squamish 50km. Even though Laura doesn't describe "running as my therapy" (she says she has therapy for that!), Running is an important coping mechanism for her. She sees it as a chance to get out of her own head and go on little adventures in her neighbourhood and local trails.

Running with her dog Goose always helps slow her down to allow for his sniff breaks!

If you’re looking for some additional help with improving your running performance, I would love to help you out! Learn more about how we can work together by visiting my website ⁠www.stephaniehnatiuk.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 training content created just for runners. And, learn more about how you can work with me by visiting www.stephaniehnatiuk.com!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 raised in Winnipeg, Manitoba, Canada.  He is a mechanical engineer who works as a project manager at his provinces' utility company Manitoba Hydro. Jeff started running late in high school to help him lose weight and has since developed a love for running, while overcoming various injuries and a poor relationship with food and exercise.  During this journey, he has completed five half marathon races and two full marathons, and is currently training for his third full marathon.When not running, Jeff and his wife Alexis are kept busy with their three children ages 7, 5 and 2

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 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!

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 should focus your efforts here vs the number on the scale. 

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠⁠clicking here!⁠ And, get more nutrition and training content just for runners by following me on Instagram ⁠@steph.the.runners.dietitian⁠

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 nutrition

If 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!

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 running.

Want to understand the ins and outs of fueling so you can level up your running this year? Click here to learn more about the Fuel for Runners eCourse

And, get more nutrition and training content just for runners by following me on Instagram @steph.the.runners.dietitian

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking 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!

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 email address and it will be sent right to your inbox! 

Enjoying the Fuel Run Recover Podcast? Give us a 5-star rating, and share your favorite episode with a friend. Be sure to subscribe so you don't miss a new episode!

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 meal plans for a variety of dietary needs), they aren't the only thing runners need in order to fuel properly for their running goals.

And, if you want to get started with some meal ideas and recipes to help you fuel your running, get your free copy of The Fueling Guide for Runners by clicking here!

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 clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults. 

You can find him on Instagram @scott_forbes_phd, or find his published research on PubMed. 

Learn more about working with me to level up your running by visiting www.stephaniehnatiuk.com

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 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 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 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 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. 

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠⁠clicking here!⁠

And, get more nutrition and training content just for runners by following me on Instagram ⁠@steph.the.runners.dietitian⁠

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 chosen way of eating. Not to mention that many folks in the diet realm have a lot of money invested in selling a certain book, product, or program. This passion for a certain way of eating can lead to a lot of defensiveness at times, and manipulating of things like science or evidence to support a specific belief system.

So, today we're talking about why what works for one person won't necessarily work for everyone, and how even within the running community we can sometimes support some pretty 'bad' behaviours or advice just because people doing very extreme things with their diet or training endeavors tend to get a lot of attention on social media.

And finally, I'm sharing some key things you can be looking out for when getting connected with a nutrition professional to help ensure you have a great experience and receive the personalized information and strategy you need to get the best possible results that you deserve.

Want to get started on your path to better fueling and stronger running? You can get started for free by grabbing your copy of my Fueling and Strength Guides for runners by clicking here!

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 The Fuel Run Recover Podcast so you never miss an episode, and be sure to give us a 5-star review too!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 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 photo. At the time of recording, she was training for her first 70.3 in Arizona (which she completed prior to this episode being released!). She is also the president of the Trifactor Triathlon Club.

When she's not swimming, biking, or running, she can usually be found in the kitchen where she enjoys exploring different techniques and flavour profiles, or buried under her 3 dogs who are the true rulers of the household (just don't tell the cats or the hedgehog).

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 everything from 5km to marathon distance. She holds her Bachelor of Physical and Health Education. She went on to complete 500 hours of Yoga Teacher Training in India. She has continued her yoga studies and completed her Yin, Restorative and Pre/Post Natal Yoga instructor certifications.  In addition to Sheena's yoga certifications she is also a Clinical Exercise Physiologist, Pilates and Tai Chi Instructor. She finds yoga and running to be mind-body exercises that improve mental and physical health. She is the owner of Harmony Tree Studio where she offers live and online Yoga, Pilates, Tai Chi and Personal Training classes. You can find out and sign up for her classes at www.harmonytreestudio.com Instagram @harmonytreestudio Facebook @Harmony.Tree.Studio

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 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 right type of carbohydrates to fuel with before a long run, and whether or not continuous glucose monitors (CGMs) are a good tool for runners to use.

Finally, we're talking about some RED-s red flags, and how you might be able to tell that something isn't right with your balance of training and nutrition.

Enjoying the show? Be sure to subscribe so you don't miss an episode and leave us a 5-start review so we can reach even more runners! And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by clicking here!

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 accomplished ultramarathon runners in the world, having placed in hundreds of races in dozens of countries.

His incredible athletic ability was profiled in the film, Running the Sahara, narrated by Matt Damon. The documentary highlighted his historic, record-setting journey with his two teammates across the world's largest desert, running more than two marathons a day for 111 consecutive days, for a total of 4,500 miles. Charlie's transcontinental run through deep sand and politically unstable countries remains one of the premier accomplishments in the ultra-endurance and adventure sports worlds. After crossing the Sahara and seeing the global water crisis first-hand, Charlie raised more than $6 million for clean water projects in Africa and helped establish an organization called H20Africa, now known as Water.org, one of the largest water nonprofit in the world.

Charlie's memoir, Running Man, became a bestseller shortly after it was published in 2016. While the book details his inspiring life story, it is about more than just running. It is about facing demons, overcoming impossible odds, keeping your sense of humor and discovering the redemptive power of putting one foot in front of the other, even when you feel like you can't keep going.

His motivation to run and tackle extreme adventures stems from his battle with addiction to drugs and alcohol. Charlie has been in recovery since July 23, 1992, and he credits a large part of his recovery to the purposeful devotion and emotional release he experiences while running. He has said that "Drugs and alcohol were my way out. Running was my way through."

Charlie is a dynamic speaker who has enthralled audiences around the world, from keynotes at the Boston Marathon and Google to the National Geographic Society, the United Nations and the deck of a nuclear-class U.S. Naval aircraft carrier.

He's been featured in the New York Times, National Geographic Weekend, Outside, Runner's World, NPR's All Things Considered, Men's Journal, and The Tonight Show with Jay Leno. He lives with his wife, Astacianna Hatcher, in Durham, North Carolina.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 can impact our workout and race day performance, and get her best tips for working on your mindset (and it doesn't need to take up any extra time outside of your regular training schedule!) 

Get to know Shannon: Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice helping athletes to train their minds like they train their bodies. Based in Columbia, Maryland, Shannon holds a Master’s in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide in her 8+ years of industry experience. When she’s not working with athletes, she can be found on a trail or in a lake training for her races. Connect with Shannon on Instagram @mulcahyperformance or explore the current services and resources at mulcahyperformance.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 about how we can work together to reach your goals by visiting my website www.stephaniehnatiuk.com!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 about my programs and how you can work with me by visiting my website www.stephaniehnatiuk.com. 

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 through strength training, running and mountain biking. Her favourite hobby is watching Netflix with her dogs after a challenging workout session.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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!

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 mentally

Ali’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 here⁠⁠⁠

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

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 Postpartum Run Coach and Personal Trainer. She has been working in prenatal and postpartum fitness for 14 years and is a UESCA certified run coach. She has run everything from 5ks to marathons and 70.3 triathlon distances. Erin became passionate about helping postpartum runners after her own postpartum running experience was anything but easy. It seemed like any time she got some momentum, she would get injured, sick, or burnt out. She finally reached out to a physical therapist and run coach who specifically worked with postpartum women. It was a complete game changer. After Erin had such a great experience with a coach, she got her run coaching certification and took additional training on postpartum running. She loves helping other postpartum runners get back to the sport they love. You can find Erin at therunningdoula.com and @erintherunningdoula on instagram. 

Jessie is a Boston Qualifying runner who is on a journey to complete a marathon in all 50 states began as a way to visit friends and travel since has completed 25 marathons (in 23 states) along with multiple 5Ks, 10Ks, and half marathons. She has also had her experience as a triathlete completing many Sprint and Olympic distance triathlons along with a half Ironman. Her motivation has allowed her to self-coach herself to PRs after reading multiple running books before finally deciding to get her RRCA running coach certification in 2021, to be able to help other runners improve their running and find the thrill as well. Her current PRs are a 19:32 5K, 1:30 half marathon, and 3:13 marathon. She has her own run coaching business Running with Roses and also assists with run coaching for Running Explained.

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 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 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!⁠

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

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 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 conquering a 20-mile race in under a year as part of the Javelina Jundred she embraced the challenge with open arms.

Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠⁠The Fuel for Runners Course⁠⁠, or my signature program, ⁠⁠The Fuel Train Recover Club!⁠⁠

Looking for my free fueling and strength guide for runners? ⁠⁠Click here!

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 Guides for Runners by ⁠clicking here!⁠

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 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 see runners make, and breaking down why some runners (and even their coaches) disregard the strategy as a whole.

If you're curious about the real story behind carb loading, and how you can properly implement it to improve your race-day performance, then this episode is one you don't want to miss!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠clicking here!⁠

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 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, and if they stand up to everything we already know about performance nutrition and healthy aging.

Do you want to learn more about how you can fuel your body better for faster running and better recovery? Grab my free fueling guide for runners along with my free strength training guide for runners by ⁠clicking on this link.⁠

Enjoying The Fuel Run Recover Podcast so far? Be sure to subscribe so you don't miss an episode, and give us a 5-star review so we can reach even more runners with our rankings!

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!

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 Recover Group Program!

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 REDS and make them relatable. She has a  REDs informed provider certification program and REDucate CEU membership. As well as the author of Finding Your Sweet Spot- how to avoid REDs & At LAST ( Life after Sport transition).

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 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 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 fit into your yearly training schedule.

Then we’ll discuss common mistakes runners make when it comes to their off season and how to navigate these so you can get the most out of your well deserved break!

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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!

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 runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms. Be sure to subscribe to The Fuel Run Recover Podcast and share your favorite episode with your running friends!

Then, learn more about The Fuel Train Recover Club and how it can help you level up your running this year by visiting www.stephaniehnatiuk.com

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 The Fuel Run Recover Podcast so you never miss an episode, and be sure to give us a 5-star review too!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠clicking here!⁠

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 long-distance runners at higher risk of diabetes due to carb intake?
🚀 Why carb loading matters even if you use gels during your run
⚡ How fast should speed work be for half marathon or marathon training?
💧 Best ways to carry fluids if you hate belts or vests
🧠 How to lower body fat percentage in the off-season—without sabotaging performance
🔥 How many calories do you really burn while running?

Whether you're building mileage, coming back from a break, or chasing a new PR, these answers will help you fuel, run, and recover smarter.

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!

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 runners by ⁠clicking this link⁠. Just enter your email address and it will be sent right to your inbox! 

Enjoying the Fuel Run Recover Podcast? Give us a 5-star rating, and share your favorite episode with a friend. Be sure to subscribe so you don't miss a new episode!

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 you dreading your workouts, not giving your training your all, and ultimately feeling disappointed on race day?

If this is you, you're not alone! I see so many runners not getting the return on the running investment that they deserve. But, that doesn't need to be you! Invest your time, energy, and yes, maybe even your money into the things that will pay off 10-fold in the long run. It doesn't need to cost a million dollars, but it will get you feeling like a million bucks.

And, learn more about The Fuel Train Recover Club by clicking this link.

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!

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 helps busy professionals and organizations prioritize sleep to achieve optimal health, thrive, and live to their fullest potential.

As a physician in practice for over a decade, and a mom of two who struggled with sleep issues, she fully understands the impact of sleep deprivation on our mental, physical and emotional health. As a result, she has dedicated her career to helping professional women be their best selves. 

She does this through speaking, coaching, workshops, courses, and programs focused on educating and empowering busy professional women to make sleep a priority as a a critical pillar of their health. 

She is a member of the American Academy of Sleep Medicine and The American Thoracic Society. She is also on the medical advisory board of Baby Center and the expert advisory board of Project Sleep. 

She is a frequent speaker at conferences, summits, workshops, and association meetings nationally and internationally. 

Dr. Brown obtained her sleep medicine training at the University of Pennsylvania. 

Find her at www.restfulsleepmd.com, on Instagram at @restfulsleepmd, and on YouTube at http://youtube.com/@DrFunkeBrown.

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by clicking here!

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 in teaching and research at Monash University.

Alan is also a practitioner and has worked with a range of athletes from complete beginners to professional and Olympic athletes, including with the Triathlon Australia High Performance Program to support their Melbourne-based athletes in preparation for the Tokyo Olympics and Paralympics.

Alan also works with Fuelin, the world's first training-based nutrition app for endurance athletes, and is the co-founder and host of the Fueling Endurance podcast, which answers the most common nutrition questions that runners, cyclists and triathletes ask.

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!⁠

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 The Fuel Train Recover Club and how it can help you reconnect with your love of running.

Want to understand the ins and outs of fueling so you can level up your running this year? Click here to learn more about the Fuel for Runners eCourse

And, get more nutrition and training content just for runners by following me on Instagram @steph.the.runners.dietitian

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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, and if they stand up to everything we already know about performance nutrition and healthy aging.

Do you want to learn more about how you can fuel your body better for faster running and better recovery? Grab my free fueling guide for runners along with my free strength training guide for runners by clicking on this link.

Enjoying The Fuel Run Recover Podcast so far? Be sure to subscribe so you don't miss an episode, and give us a 5-star review so we can reach even more runners with our rankings!

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!

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 see runners make, and breaking down why some runners (and even their coaches) disregard the strategy as a whole.

If you're curious about the real story behind carb loading, and how you can properly implement it to improve your race-day performance, then this episode is one you don't want to miss!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 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, reasons why we might lose motivation, and how we can navigate it to reignite that spark with running. And don’t forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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!

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, hear interview guest experts, and listen to stories from everyday runners who are conquering their goals by tapping into the power of performance nutrition.

You can listen on spotify, apple podcasts, or your favorite podcast platform. Just hit that subscribe button so you don’t miss an episode when we go live!

And, for even more tips and resources for runners, find us on Instagram (@steph.the.runners.dietitian), or visit www.stephaniehnatiuk.com

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 information out of it.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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. Despite her demanding schedule, she finds solace and joy in her passion for running. This passion began at the age of 18, initially as a means to maintain fitness but quickly evolved into a profound love for the sport.

Samantha's journey in running is marked by significant milestones, including her first 5K and marathon in the same year. From there, she delved deeper into the running world, participating in numerous marathons, half marathons, and even ultra races. Throughout her running endeavors, Samantha found unwavering support and companionship from her sister, who has been her dedicated running partner. Their most recent adventure took them to Colorado for a challenging 3-day, 60-mile stage race.

Sam's relationship with food has been complex, marked by a history of struggles with dieting and food restriction since childhood. Recognizing the need for a healthier mindset, she sought the guidance of Steph to help her finally make peace with food.

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!

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 into your performance in a more meaningful way.

Do you need help with your nutrition and training so you can finally ditch the scale and reach your real running goals? Get all the details about The Fuel Train Recover Club here!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking 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 here⁠⁠⁠

And, learn more about working with me by visiting my website⁠⁠www.stephaniehnatiuk.com⁠⁠!

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!

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!

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!

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!

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!

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 Learn:
✔️ Why runners are choosing to "raw dog" race day
✔️ The real health risks of running a marathon without preparation
✔️ When spontaneity in racing is okay—and when it’s a terrible idea
✔️ The science behind endurance training and injury prevention
✔️ How to balance adventure with smart training strategies

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 website⁠⁠⁠www.stephaniehnatiuk.com⁠⁠⁠!

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 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 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 The Fuel for Runners Course, or my signature program, The Fuel Train Recover Club!

Looking for my free fueling and strength guide for runners? Click here!

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 nutrition strategy, and what she learned along the way as she trained and successfully crossed the finish line on race day!

A bit more about Laurianne:

Laurianne grew up in Québec and since has moved to Switzerland, then France where she currently resides. She completed her first official run in 2016: a 10 Km in Lausanne. After 5 more 10K events she moved up to running half marathons, and completed more than 15 of those before deciding to tackle a 26.2.

Laurianne loves to run with her husband, or mom and brothers when she is visiting Canada.

Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠⁠The Fuel for Runners Course⁠⁠, or my signature program, ⁠⁠The Fuel Train Recover Club!⁠⁠

Looking for my free fueling and strength guide for runners? ⁠⁠Click here!

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:
🧠 What self-sabotage really is—and why it’s not about laziness or lack of willpower
🚩 How to recognize self-sabotaging behaviors in your running, nutrition, and recovery routines
💬 Common thought patterns that keep runners stuck (hello, all-or-nothing mindset)
🧩 The role of identity, limiting beliefs, and fear of failure or success
👥 How friends, family, and social dynamics can unintentionally fuel self-sabotage
✅ Practical steps to break free from these habits and move toward your goals with confidence

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!

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 watch

Whether 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.com

Looking for the resources mentioned in today's episode? Get your free Fueling Guide for Runners here!

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 more nutrition and training content created just for runners. And, learn more about how you can work with me by visiting ⁠www.stephaniehnatiuk.com!⁠

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠clicking here!⁠

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 running goals? Click here to learn more about ⁠The Fuel for Runners Course⁠, or my signature program, ⁠The Fuel Train Recover Club!⁠

Looking for my free fueling and strength guide for runners? ⁠Click here!

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.  Since then, she has participated in increasing distances of Spartan, trail, and road races, completing her first marathon and ultra marathon in 2023. Jackie loves going on outdoor adventures with her husband and two pups. Her pit bull Andi is her year-round running buddy. When she's not outdoors or travelling she works as a pharmacist specializing in the areas of HIV and addictions medicine.'

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

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 ketones

Kylee 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.org

Looking for the other resources mentioned in today's episode? Get your free fueling and strength training guide for runners here!

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 and training strategies she needed to start feeling more confident in her running, and how she was able to successfully 'beat the balloon ladies' during the 2023 RunDisney 19.1 mile Princess Fairytale Challenge.

And, if you want to get started on your own journey of unlocking your full performance potential with better nutrition and training strategies, I have just the thing to get you going. Download your free copy of my Fueling AND Strength Training Guides for Runners by clicking 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 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!⁠

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 feel better than ever while running. Listen to her story and prepare to be inspired by what you can accomplish too!

Here's more about Bridget!

When I was a kid hiking breath-taking mountains with my Dad, he taught me that “nothing worthwhile is easy”. He never ran but he inspires my running to this day. I ran my first race in 1986 loved it and thereafter flirted with running for about twenty years, enjoying it, but never quite believing I could run more than a half-marathon. Finally, a high school friend Lisa inspired me to run the Paris marathon with her in the spring of 2005. After that affirming run, I’ve been fortunate enough to run at least one marathon a year (except for 2021), experiencing many joyful adventures in beautiful parts of the world, and running the Comrades ultra-marathon back-to back. My Dad’s running advice was: “Do your best and have fun” and that perfectly captures the spirit of running for me. 

I’ve benefited greatly from running and I’m very motivated to share my love of running with others. In 2012 some friends and I started the Point Douglas fund-raising fun-run; the focus of which is camaraderie and the joy of running. 100% of the profits go to valuable local community centers. The captivating route starts and ends in the beautiful Michaëlle Jean Park and crisscrosses the Red River passing by historical points of interest, including the childhood home of Sir William Stephenson (Intrepid), and Barber House (one of Winnipeg’s earliest buildings). 

I’m a firm believer that the camaraderie between runners essentially makes it a team sport. I’m very grateful to the running community, race volunteers and spectators.

“Long may we run” and continue to enjoy the fantastic gift of running.

You can learn more about how you can work with me on your nutrition and training skills too by clicking here!

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 Fuel Train Recover Club and how it can help you reconnect with your love of running.

Want to understand the ins and outs of fueling so you can level up your running this year? Click here to learn more about the Fuel for Runners eCourse

And, get more nutrition and training content just for runners by following me on Instagram @steph.the.runners.dietitian

Download your copy of my free Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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 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 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 lovely listeners and Instagram followers about running and eating during pregnancy.

Want to learn more about how you can fuel your body better as a runner, AND get stronger without complicated, time-consuming fitness routines? Click here to grab your free copies of my Fueling and Strength training guides for runners!

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 ⁠⁠⁠⁠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!

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 personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox!