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PODCAST

The Fuel Run Recover Podcast

Stephanie Hnatiuk

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We"ll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

sports running

All Episodes

00:44:42

Why You're Gaining Weight (despite doing so much...

The Fuel Run Recover Podcast ·

2024/01/23

Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you! In this re-release episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition and training and talk about what you can do to optimize your nutrition strategies to

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00:33:17

Will Intermittent Fasting Help You Get Faster?...

The Fuel Run Recover Podcast ·

2024/01/16

Welcome to the re-release of Episode 14 of The Fuel Run Recover Podcast, where we're talking all about intermittent fasting and the impact it can have on your running. 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

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00:41:09

Why "Eat Less Move More" is Keeping You Stuck...

The Fuel Run Recover Podcast ·

2024/01/09

Welcome to this week's re-release episode of The Fuel Run Recover Podcast, where we're going allll the way back to episode ONE of our first season! Are you feeling stuck trying to eat less and move more for weight loss? Then this episode is for you! Learn why the eat less and move more mindset is bad advice for runners, and how what you can do instead to fuel your body better so you can run faster and get stronger. Download your copy of my free Fueling and Strength Training Guides for

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00:31:56

How to Get The Most Out of Your Long Run (re-release)

The Fuel Run Recover Podcast ·

2024/01/02

In this week's re-release episode of The Fuel Run Recover Podcast, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success. And, don't forget to grab your free copy of my Fueling and Strength Training Guides for Runners by clicking here!

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00:42:51

Do Runners Need to Follow a Meal Plan? (re-release)

The Fuel Run Recover Podcast ·

2023/12/26

In this week's re-release 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 Recover Club⁠ you'll find plenty of sample meal plans for a variety of dietary needs),

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00:01:05

The Fuel Run Recover Podcast Season 2 Trailer

The Fuel Run Recover Podcast ·

2023/12/19

Season 2 of the Fuel Run Recover Podcast is coming your way January 2024! Get ready for even more helpful advice, tips, and guest interviews with experts and everyday runners alike!

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00:28:02

Are You Making These Carb Loading Mistakes? (re-release)

The Fuel Run Recover Podcast ·

2023/12/19

Welcome to this week's episode of the Fuel Run Recover Podcast, where we're re-releasing episode 19, all about the biggest carb loading mistakes I see runners making! 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

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00:34:20

Running and Your Body Composition (re-release)

The Fuel Run Recover Podcast ·

2023/12/12

This week, we're re-visiting the topic of running and body composition with a re-release of Episode 2 of The Fuel Run Recover Podcast! I'm breaking down all things body composition and running. If you've been struggling with your weight as a runner, and need a solution that won't leave you exhausted and starving, then this episode is for you! Learn what body composition is, what factors impact it, and why you should focus your efforts here vs the number on the scale. Download your

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00:27:07

Are You Making These Mistakes with Your Strength...

The Fuel Run Recover Podcast ·

2023/12/05

In this re-release of episode 8 of The Fuel Run Recover Podcast, 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 this link⁠. Just enter your email address and it will be

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00:35:48

Why You Need to Run Slow if You Want to Run Fast...

The Fuel Run Recover Podcast ·

2023/11/28

Welcome to the re-release of 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.dietitian⁠ for more nutrition and training content created just for runners. And, learn

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00:28:30

Why You Need an Off Season

The Fuel Run Recover Podcast ·

2023/11/27

Welcome to episode 45 of the Fuel Run Recover Podcast, and the FINAL episode in season 1! (don't worry though, we have PLENTY of great content coming out every week until season 2 kicks off in January) In this final episode, we're talking all about the off season. I’ll be answering all of the questions you might have including why you need one, when is the best time to take one, how long should it be and how it can fit into your yearly training schedule. Then we’ll discuss common mistakes

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00:41:13

The Journey to Finding a Fueling Strategy That Really...

The Fuel Run Recover Podcast ·

2023/11/27

Welcome to episode 44 of The Fuel Run Recover Podcast where I am so excited to bring you this GREAT conversation about nutrition for endurance training, developing the right mindset toward eating, and the possibilities beyond a focus on weight with Fuel Train Recover program graduate Julie Simpson! Julie is a triathlete, dancer, actor, and teacher with an incredible ability to look like a sea monster in every race photo. At the time of recording, she was training for her first 70.3 in Arizona

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00:28:57

Has Burnout Got You Beat?

The Fuel Run Recover Podcast ·

2023/11/27

Are you struggling to lace up and get out the door for your runs? Burnout and overtraining are real and can impact anyone. Especially if you've been signing up for race after race, with no real break in between training cycles. Or, if you're the type of person who only feels motivated to run when you have a big event looming before you. In today’s episode, I’m uncovering the warning signs of burnout, exploring what might lead to burnout, and sharing some strategies to effectively cope so

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00:51:41

Discovering a Love of Running with Laura Lutes

The Fuel Run Recover Podcast ·

2023/11/27

In this week’s episode, I sat down with Laura Lutes, a Fuel Train Recover graduate who shares her super relatable journey of going from 'effortless athlete' as a teen and young adult, to needing to learn the right ways to train and fuel her body to actually enjoy running and stay (mostly) injury free. A new(ish) runner, Laura began running consistently in August 2020 while living in Ottawa. Despite some apprehensions about going from casual runner to racer, Laura is looking forward to her

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00:34:30

Your Questions, Answered (part 3!)

The Fuel Run Recover Podcast ·

2023/11/27

This time around, we're talking hormones and how they can impact our health and running performance. Then, what about the difference between animal and plant proteins? Is one more beneficial than the other for runners? Then, we’ll talk about electrolytes, cross training, and dive into the best way to adjust our nutrition and fueling strategy as our running volume increases. If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance,

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00:34:31

How to Become a Morning Person

The Fuel Run Recover Podcast ·

2023/11/27

In today’s episode, I’m exploring the ideal time to lace up for a run. We’ll discuss the pros and cons of running at different times during the day, and I’ll share my personal experience and tips on how I became a successful and consistent morning runner. If you’re looking for some additional help with your nutrition and training strategy, visit my website www.stephaniehnatiuk.com to learn more about The Fuel Train Recover Group Program! Grab your copy of my strength training guide for runners by

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00:31:52

How to Get The Most Out of Your Long Run

The Fuel Run Recover Podcast ·

2023/11/27

In today’s episode, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success. If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠

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00:29:27

All About Artificial Sweeteners for Runners

The Fuel Run Recover Podcast ·

2023/11/27

Artificial sweeteners have been a long-time hot topic of debate that have been making their way back into the headlines recently. This may have you even more confused and unsure on if they’re safe and if you should be consuming them or not. In this week’s episode, I’m breaking everything down and telling you exactly what they are, where you can find them, if they’re safe to use, and if you should be consuming them as a runner. And if you’re looking for even more tips to improve your running

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00:41:49

Why You're SO Hungry

The Fuel Run Recover Podcast ·

2023/11/27

Do you struggle with HUNGER as a runner? If you find yourself daydreaming about food all day long, or can't seem to stay out of the kitchen after dinner, then it's time to address why you're feeling so hungry all the time. In this episode of The Fuel Run Recover Podcast, I'm sharing some of the most common reasons why runners struggle with hunger, and sharing some of the dietary shifts you can make to actually feel full and satisfied after your meals. Want even more nutrition

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00:35:27

Tips to Tackle Your Summer Training For a Fall PR!

The Fuel Run Recover Podcast ·

2023/11/27

Welcome to Episode 27 of The Fuel Run Recover Podcast! In this episode, I’m sharing all of my tips for training in the heat, so you can have a GREAT summer and fall season of races. We’ll talk about what happens to our body when we train in the heat, why it feels much more difficult, and ways that you can acclimate your body so you can have a successful summer of running, which will boost your chances of reaching those fall PRs. Be sure to grab your copy of my free Fueling and Strength Training

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157 results

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