The Fuel Run Recover Podcast

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 emoti...

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...

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...

Welcome to episode 26 of the podcast where I'm sitting down with Fuel Train Recover program client Tina Young, who shares her story of determination, resilience, and a never-give-up attitude. After a brief stint as a runner that turned her off the whole sport, surviving stage 3 breast cancer made Tina take another look at running with a fresh perspective. Listen to her story of finally learnin...

Have you signed up for Fuel Better, Run Faster yet? It's coming up VERY SOON and I don't want you to miss out on your opportunity to learn the very best fueling strategies you need if you want to unlock your full running potential. Grab a spot now by clicking on this link! Episode CW: Pregnancy In today's episode I'm sharing my first trimester recap and review of running during my...

Welcome to our 2nd listener Q&A episode, where I'm answering YOUR questions about all things running, nutrition, and recovery. First, we talk about pace, and how slow your easy pace should really be. Next, we're touching on creatine and the right time to take this supplement (check out episode 7 with Dr. Scott Forbes for a deep dive into all things creatine for runners!). Then, I'm...

Do you feel like you're working really hard, but maybe not seeing the payoff you should? In this week's episode, I'm breaking down the things you can think about when trying to determine where you're going wrong. Maybe it's that the plan you're following is ineffective or unsustainable, or, maybe it's that you're not quite following your plan as closely as you think...

In this episode, I sat down with one of my very own nutrition and running clients Bridget, who shared her running journey and story of over 20 completed marathons! But, despite having so many years of running and race experience, Bridget still had plenty of potential for learning more about fueling properly for her running needs as a vegetarian, and incorporating more strength work into her progra...

Are you trying to step away from the scale and look at other measures of results or success? While this is a great idea for many runners, it begs the question... what do we focus on instead? If we're not monitoring our weight as a main indicator of success, how do we know we're on the right track? In this episode, I'm sharing a whole LIST of things you can focus on instead, to shift aw...

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 also not work at all? In this episode, I'm sharing some of the...

Download the free Fueling and Strength Training Guides for Runners here! Have you ever thought about the investment you make in your running? Not just the financial investment, like gear, race entry fees, or travel to events, but your time and energy investment too? Are you happy with the return you've been getting on that investment? Are you healthier, happier, fitter? Or, is running feeling...

In this week's episode, get to know your Fuel Run Recover podcast host Stephanie Hnatiuk just a little bit better! Learn how Steph got into running (as a former decidedly non-athletic child), how she finally got faster after years of running frustrated, and how she found her perfect fit helping runners reconnect with their love of running. And don't forget to grab your copy of my free Fuel...

In this week's episode, we're talking meal planning. Do runners need one? Why is it that so many runners think they want or need a meal plan to eat well, only to wind up not sticking with it? What is the real 'secret ingredient' to healthy eating that will help you stick to your nutrition plan? While meal plans aren't a bad thing to have, or to follow (inside The Fuel Train Rec...

In this episode of The Fuel Run Recover podcast, I'm sitting down with Brodie Sharpe, Physiotherapist, to talk about how you can run smarter for injury prevention. Brodie is a Physiotherapist and owner of the Run Smarter Physiotherapist Clinic. His mission is to teach runners how to rehab, train and run smarter. He does this with evidence-based guidance and spreads this knowledge through the R...

Curious about intermittent fasting and if it will make you a faster, leaner, stronger runner? In this episode I'm sharing everything you need to know about intermittent fasting and it's potential impacts on running performance. Learn what exactly intermittent fasting is, and why some people seem to love it, while others have no success at all. I'm also doing a deep dive on the claims b...

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 t...

On this episode of The Fuel Run Recover Podcast, we're bringing you something a little bit different, as I sit down with Elisabeth Scott to share some of our BIGGEST running mistakes, and the lessons we've learned along the way (so far!) Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become bett...

Listen to this week's episode for some key DO's and DON'TS when it comes to getting started as a new runner. If you're building up your mileage for the very first time, or are returning to running after some time off, these tips will help you prevent injury, overtraining, and keep you enjoying running for years to come.  In need of some help with your running, strength training, or...

Welcome to episode TEN of The Fuel Run Recover Podcast. It's hard to believe we're already at double digits! In this episode I'm answering a few listener questions about sugar, sugar alternatives, and how to navigate your carbohydrate needs when balancing a health condition.  Connect with me on Instagram ( @steph.the.runners.dietitian) for even more nutrition and training content just...

Welcome to 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.dietit...

In this episode, 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 thi...

In this episode, I sat down with expert on all things creatine, Dr. Scott Forbes.  Dr. Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutritio...

Is food tracking a requirement for success with running, especially for weight loss as a runner? In this episode I'm sharing the ins and outs of food tracking, when it can be helpful vs harmful and, what you can do instead to still eat well without spending all your time weighing, measuring, or logging your food.  Need help with your fueling strategy? Check out my Fuel for Runners eCourse , wh...

In this episode of The Fuel Run Recover Podcast, I'm sitting down Sheena Kilpatrick, owner of Harmony Tree Studio to discuss all things yoga for runners. If you want to learn about the unique mental and physical benefits yoga can offer you as a runner, and get Sheena's best tips (and even her go-to poses), then you don't want to miss this episode.  About Sheena: Sheena Kilpatrick is an...

Finding the answers to your running questions can be frustrating and overwhelming when there’s just SO much information out there. If you’re struggling with putting all the pieces together to create a cohesive and effective nutrition and training strategy, it might be time to think about hiring a running coach.  In today’s episode, I’m sharing the things you need to consider when it comes to worki...