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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

00:27:07

Are You Making These Nutrition Mistakes? Part 1

The Fuel Run Recover Podcast ·

2024/04/09

Welcome to season 2 episode 11 of the Fuel Run Recover Podcast where we're kicking off a 3-part series all about the BIGGEST nutrition mistakes I see runners making. Today in part 1, we're talking about not eating enough (or, the right amount in general) to fuel your training. Find out what can happen when you're not fueling your body properly for your training demands, and of course how you can fix it! Looking for the resources mentioned in today's episode? Find the

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00:39:30

Unlocking Ultra-Endurance Fueling with Samantha Clemens

The Fuel Run Recover Podcast ·

2024/04/02

Welcome to season 2 Episode 10 of The Fuel Run Recover Podcast where I talk to Samantha Clemens, Clinical Psychologist and Ultra-Runner who shares her story of learning to fuel her body for endurance running while developing a healthier relationship with food and exercise. Get to know Sam! Samantha Clemens is a clinical psychologist and co-director of a large mental health clinic in the San Francisco Bay Area. Despite her demanding schedule, she finds solace and joy in her passion for running

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01:03:11

Fueling a Better Relationship with Food with Jeff...

The Fuel Run Recover Podcast ·

2024/03/26

Welcome to episode 9 of season 2 of The Fuel Run Recover podcast! I'm so excited to bring you this episode, where I sat down with Fuel Train Recover program graduate Jeff Marshall, who shares his story of learning to fuel properly for his running goals while developing a healthier attitude toward eating and exercise. A little bit about Jeff... Jeff Marshall is a 39 year old recreational runner who was born and raised in Winnipeg, Manitoba, Canada. He is a mechanical engineer who works as a

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00:44:53

All About Protein for Runners

The Fuel Run Recover Podcast ·

2024/03/19

Welcome to season 2 episode 8 of The Fuel Run Recover Podcast! In this week's episode, we're talking all about protein for runners. - How much protein do you really need as a runner? - What foods have protein, and what types should you eat vs avoid? - Should you eat as much protein as possible if your goal is to build more muscle? Get the answers to these questions and more by tuning into this week's episode! Looking for the resources mentioned in today's episode? Find the

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00:33:10

Fueling for a Successful First Marathon with...

The Fuel Run Recover Podcast ·

2024/03/12

Welcome to Season 2 Episode 7 of The Fuel Run Recover Podcast, where I sit down with Laurianne Robatel, who shares her story of preparing to run her very first marathon! With a decade of running experience under her belt, Laurianne was ready to take on her next challenge, the Berlin Marathon in 2023! Listen in to learn how she fell in love with the sport of running, what made her realize she needed help with her nutrition strategy, and what she learned along the way as she trained and successfully

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00:22:57

What to Do When You Feel Unmotivated

The Fuel Run Recover Podcast ·

2024/03/05

Welcome to season 2 episode 6 of The Fuel Run Recover Podcast!This week we're talking about MOTIVATION Do you feel like you’ve hit a wall with your running progress? Are you stuck in a rut of not seeing any changes or improvement? Do these plateaus have you feeling burnt out and unmotivated? Then this episode is for you! In this episode, we’re talking all about motivation. We’ll discuss what exactly motivation is, reasons why we might lose motivation, and how we can navigate it to reignite that

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00:49:38

Returning to Running After Pregnancy with Pelvic...

The Fuel Run Recover Podcast ·

2024/02/27

Welcome to Season 2 Episode 5 of the Fuel Run Recover podcast where we're talking all about how to return to running post-partum with Kelly Small MPT, B.Kin!Kelly Small is a Physiotherapist who has a special interest in pre & postnatal care & exercise prescription. Being a mom is one of the most physically demanding endeavours and Kelly wants to promote physical activity and strength training throughout pregnancy & postpartum to help moms feel confident in their bodies ability to

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00:58:13

Running on Vibes with Staceyann Doria

The Fuel Run Recover Podcast ·

2024/02/20

Welcome to episode 4 of season 2 of The Fuel Run Recover Podcast! In this week's episode I am so excited to share this conversation with new runner and Fuel Train Recover program graduate Staceyann Doria! Staceyann Doria, is a professional Event Manager and new runner. Instead of the typical New Year's Resolution she decided to do something that scared her and dived into the world of running. From zero miles to conquering a 20-mile race in under a year as part of the Javelina Jundred she

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00:37:57

All About Intra Run Fueling

The Fuel Run Recover Podcast ·

2024/02/13

Welcome to season 2 episode 3 of The Fuel Run Recover Podcast! In this week's episode, we're doing a deep dive on intra-run fueling. Do you really need it? When and what should you take? Aren't those gels and energy chews so full of sugar and bad for you? Get the answers to these questions and so much more by checking out this week's episode! Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠The Fuel for Runners

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00:35:01

Avoiding and Managing Running Related Injuries with...

The Fuel Run Recover Podcast ·

2024/02/06

Welcome to season 2, episode 2 of The Fuel Run Recover Podcast! In this week's episode, I sat down with fellow runner and physiotherapist Elliot Cooke to talk about all things running and injuries. We answer questions like, why do we keep hearing that running is bad for our joints? and, how can runners keep their joints healthy? How much does wearing the right (or wrong) shoes play a role in developing injuries? A little more about Elliot: Elliott graduated from the University of Manitoba

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00:37:29

10 Tips for Running Your First Marathon

The Fuel Run Recover Podcast ·

2024/01/30

Welcome to Episode one of Season TWO of The Fuel Run Recover Podcast! In this episode I'm diving right in by sharing ten tips you need if you're running your first marathon this year. And hey, even if you're not new to the marathon but still want to level up your game, these tips are here for you too! Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about The Fuel for Runners Course, or my signature program, The Fuel Train

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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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168 results

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