Episodes
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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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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?
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 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?
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 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?
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 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?
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 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 Athleteās 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?
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 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 Masterās 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?
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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