Welcome to season 2, episode 30 of The Fuel Run Recover podcast, where we're answering the simple, but interesting questions... why are intra run fuel recommendations given in grams per hour of running, not by weight?

Most nutrition guidelines are based on body size, and personalized in grams per kilogram of body weight. But, intra-run fuel is just....different.

In this episode I'm breaking down why intra-run fueling is different than just about every other nutrition guideline, and what the most important factor really is!

Looking for the resources mentioned in today's episode?

⁠Get your free fueling and strength training guide for runners here⁠

And, learn more about ⁠The Fuel Train Recover club here!⁠

Welcome to season 2 episode 29 of The Fuel Run Recover podcast!

In this week's episode, we're discussing the answer to what should be a simple question...should you cap your long run at 3 hours max?

While some people might see this as a straightforward yes or no issue, it might be a little bit more complex than that, depending on you as a runner, the race you happen to be training for, and your performance goals.

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

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

Welcome to season 2, episode 20 of The Fuel Run Recover podcast where I'm excited to share with you my TOP tips for preventing a race-day DNF.

A DNF (or, Did Not Finish), is usually the last thing runners want to experience on race day. While unexpected things, like weather or accidents can always derail even the best laid plans, there are steps you can take in training to dramatically increase your chances of completing your event!

Looking for the resources mentioned in today's episode?

⁠Get your free fueling and strength training guide for runners here⁠

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

Welcome to season 2 episode 19 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about protein powder with Jack Schrupp, founder of Drink Wholesome!

A little bit about Jack:

Jack created drink wholesome in 2020 because he wanted a protein powder that didn’t upset his stomach, and he made just that using a short list of simple ingredients. At the time, there were no protein powders made specifically for people with digestive issues, so drink wholesome filled a significant gap in the market. Jack has now sold over 1,000,000 pouches of protein powder to people with sensitive stomachs. Before starting drink wholesome, Jack was a two-sport college athlete who later worked as a high school teacher and ski coach. He now runs the business with his sister, Tessa, in Gilford, New Hampshire (USA).

Visit the Drink Wholesome website and save 10% off your first order with the promo code realfoods

Looking for the other resources mentioned in today's episode?

Get your free fueling and strength training guide for runners here

And, learn more about The Fuel Train Recover club here!

Welcome to season 2 episode 18 of The Fuel Run Recover podcast!

In this week's episode, I'm sharing why consistency is the biggest factor in your running success.

Whether you're a new runner following a plan for the first time, or are looking to level up your performance, optimize your body composition, or just fuel your body better, consistency is the thing that will get you where you want to go.

Looking for the resources mentioned in today's episode?

Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠

Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠

And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠⁠Here!⁠

Welcome to season 2 episode 17 of The Fuel Run Recover podcast! In this episode, I'm joined by Jonathan Torchia, Owner of City Park Runners, for an in-depth conversation all about choosing the RIGHT running shoes for you!

If you've been feeling overwhelmed by all of the different options and opinions out there, or aren't sure how to incorporate the latest shoe technology into your plan then don't miss the fantastic advice Jonathan has to share in this episode!

Find City Park Runners online at www.cityparkrunners.com, and be sure to follow them on instagram @cityparkrunnersywg!

Looking for the resources mentioned in this week's podcast?

Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠

Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠

And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠⁠Here!⁠

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 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 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!⁠

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 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!

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 28 of The Fuel Run Recover podcast, where I'm so excited to bring you this interview with Fuel Train Recover Client Kyle Kenyon, who recently trained for and achieved his first sub-4 marathon!

In this episode you'll hear all about Kyle's training, nutrition, and recover strategies, the barriers he overcame along the way, and how he almost didn't achieve his goal due to some race day pacing missteps!

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

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

Welcome to season 2 Episode 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!

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 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 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!

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 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 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!

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 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!

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 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!

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 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 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 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!

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! ⁠

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 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!⁠

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

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!

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 26 of The Fuel Run Recover Podcast! In this episode we're talking all about how to avoid or manage GI issues that can negatively impact your running.

Learn WHY you might be experiencing certain symptoms during a long run or workout, and most importantly, what you can do about it so GI issues don't take you out on race day!

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

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

Welcome to 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 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! 

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! 

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! 

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! 

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! 

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! 

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!⁠

Do you struggle with HUNGER as a runner?

If you find yourself daydreaming about food all day long, or can't seem to stay out of the kitchen after dinner, then it's time to address why you're feeling so hungry all the time. In this episode of The Fuel Run Recover Podcast, I'm sharing some of the most common reasons why runners struggle with hunger, and sharing some of the dietary shifts you can make to actually feel full and satisfied after your meals.

Want even more nutrition tips to help improve your running performance? Grab your copy of my free fueling guide for runners by clicking on this link!

Welcome to Episode 27 of The Fuel Run Recover Podcast!

In this episode, I’m sharing all of my tips for training in the heat, so you can have a GREAT summer and fall season of races. 

We’ll talk about what happens to our body when we train in the heat, why it feels much more difficult, and ways that you can acclimate your body so you can have a successful summer of running, which will boost your chances of reaching those fall PRs.

Be sure to grab 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!

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!

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!⁠

Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you!

In this episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition and training and talk about what you can do to optimize your nutrition strategies to improve your body composition. 

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 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!