The Fuel Run Recover Podcast

Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-dep...

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running...

If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you. Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habi...

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running. Join me as I break down: Why running fasted to burn more fat isn't as effective as it sounds The truth behind “ train low, race high ” and who that stra...

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) c...

Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance. You’ll learn: What fatigue actually is and how it shows up during a run Why we...

In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business. This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the re...

How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of. We’ll talk about: Why two runners with the same plan can progress at totally different rates The role genetics play (and why they don’t determine whether you can be a strong runner) How personal...

Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start. In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn: Why you need...

In this very special episode of The Fuel Run Recover podcast, join me and my past client (and now host for the day!) Dawn Williams, who flips the mic and interviews me about my experience running the 2025 TCS New York City Marathon. We chat about what it was like to train for nearly a year while juggling twin toddlers and a business, the emotional rollercoaster of race day, and all the little mome...

You crossed the finish line of your goal race!... Now what? In this episode, I’m walking you through what to do in the days and weeks after your big race. From celebrating your accomplishment (even if things didn’t go to plan) to refueling, reflecting, and deciding what’s next, I’ll help you recover mentally and physically so you can come back stronger for your next goal. We’ll cover: ✅ Why celeb...

I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth? In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut wh...

During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data. In this episode, we’re breaking down: Why calorie burn estimates from your watch or treadmill are...

During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data. In this episode, we’re breaking down: Why calorie burn estimates from your watch or treadmill are...

So… how should you decide what your next race day goal should be? Whether you’re running your first half marathon or trying to shave minutes off your PR, choosing the right goal can make or break your race experience. In this episode, I’m walking you through exactly how to set a race goal that makes sense for you —based on your training, experience, and mindset. Here’s what you’ll learn: How to se...

Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down: ❄️ Why running in the cold feels tougher than you think ❄️ The real risks of pushing too hard in freezing temps ❄️ Practical strategies to dress, fuel, and recover for winter running ❄️ When it’s smart to swap the roads for the...

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) c...

Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing? In this episode, I’m breaking it all down for you: Why most people (and especially athletes) aren’t actually getting enough protein, even if the i...

Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast , I’m sharing 5 essential tips to help you crush your fall race —from building smart mileage to dialing in your nutrition and mental game. Here’s what you’ll learn in this episode: How to prevent injuri...

The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along? In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealist...

Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free. In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll...

One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train. The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level. In this episode of The Fuel Run Recover Podcast , I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon....

In this Q&A episode, I’m answering your most pressing nutrition questions—from sweat rates and salt tablets to carb loading and calorie needs. If you’ve ever wondered how to fuel smarter or adjust your approach based on your body’s needs, this episode is for you! 1. Is it normal to increase sweat rate after taking a salt pill while running? 2. What are some alternatives to large volumes of foo...

Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day. Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, d...

This week on The Fuel Run Recover Podcast , I'm joined by Deanna Rempel, a Registered Respiratory Therapist and passionate trail runner from Manitoba, for a timely and informative conversation about air quality and how it affects runners . Deanna brings her unique perspective from working in ICUs, emergency rooms, and on the trails. As wildfires and smoke become more common, understanding the Air...