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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!
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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!
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Welcome to episode 32 of season 2 of The Fuel Run Recover Podcast! In this week's episode, were breaking down one of the hottest topics in nutrition...sugar.
Tune in to learn:
- Why is sugar such a controversial topic for runners when it comes to their nutrition?
- What are the different types of sugar a runner might consume?
- What is the difference between intra-run fueling and your regular day to day nutrition?
- Do runners need to avoid sugar in their diets entirely?
Looking for the resources mentioned in today's episode?
Get your free fueling and strength training guide for runners here
And, learn more about working with me by visiting my website www.stephaniehnatiuk.com!
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Welcome to Season 2 Episode 31 of The Fuel Run Recover Podcast!
In this episode, we're covering everything you need to know about rest days.
What counts as rest, and how does active recovery fit into the overall rest day picture?
Should you take rest days just from running and incorporate other activities on your non-running days, or do you really need time away from all exercise?
Get the answers to these questions and so much more!
Looking for the resources mentioned in today's episode?
Get your free fueling and strength training guide for runners here
And, learn more about The Fuel Train Recover club here!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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