Episodes
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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!
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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Episodes manquant?
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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, Aliās coaching method balances building strength and endurance with supporting the bodyās 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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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Welcome to season 2, episode 42 of The Fuel Run Recover podcast, where I'm joined by fellow running coach and podcast host Elisabeth Scott from Running Explained!
Elisabeth and I always have a great time chatting about all things running, and this time around is no different as we dig into how coaches like ourselves, who primarily coach the 'everyday runner', take and translate running research, advice, and rules and apply them to our clients.
Can the average runner really apply a lot of running advice, or are they setting themselves up for frustration and failure by trying to train like the elites?
Hear our thoughts (and of course so much more!)
Looking for the resources mentioned in today's episode?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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. Thatās 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?
ā Get your free fueling and strength training guide for runners hereā
And, learn more about ā The Fuel Train Recover club here!ā
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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.
Calebās 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?
ā ā ā ā Get your free fueling and strength training guide for runners hereā ā ā ā
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā Get your free fueling and strength training guide for runners hereā
And, learn more about ā The Fuel Train Recover club here!ā
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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?
ā Get your free fueling and strength training guide for runners hereā
And, learn more about ā The Fuel Train Recover club here!ā
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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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?
ā ā ā Get your free fueling and strength training guide for runners hereā ā ā
And, learn more about working with me by visiting my website ā ā www.stephaniehnatiuk.comā ā !
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