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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

Black Friday is coming up FAST, which is your chance to get the absolute best price of the year on all of my programs and courses! But, you have to be on the waitlist in order to hear about these deals when they drop. So, be sure to click here and get your name on the list so you don't miss out! 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...

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...

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. Don’t forget to get your name on the Black Friday VIP...

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....

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...

In this week's episode, I'm excited to share a conversation I had with one of my former clients Cecil de Guzman, who worked with me on her nutrition plan as she was preparing for her first Half Ironman Triathalon. Cecil is committed to maintaining a balanced life and prioritizing her healthy lifestyle. She is a teacher by training and profession who currently works as a guidance counsellor in northern Manitoba. She is a multiple half-marathon and Ironman 70.3 Calgary 2022 finisher. At...

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...