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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

00:49:22

Sleep for Runners with Dr. Funke Afolabi-Brown, The...

The Fuel Run Recover Podcast ·

2023/11/27

In this episode of The Fuel Run Recover Podcast, I’m sitting down with Dr. Funke Afolabi-Brown, The Restful Sleep MD, to talk about the importance of sleep for runners! Funke Afolabi-Brown, MD, is a triple board-certified sleep medicine physician. She is passionate about helping people discover sleep as their superpower. Dr. Brown is a speaker, coach, educator, writer, and the founder of RestfulSleepMD, where she helps busy professionals and organizations prioritize sleep to achieve optimal health,

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00:53:26

Carbohydrates for Runners: Myths VS Facts (re-release)

The Fuel Run Recover Podcast ·

2023/11/21

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 the myths from the facts. Subscribe to The Fuel Run Recover Podcast so you never miss an episode, and

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00:44:34

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

The Fuel Run Recover Podcast ·

2023/11/11

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 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 improve

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00:36:00

Using Nutrition to Unlock a New Level of Performance...

The Fuel Run Recover Podcast ·

2023/10/31

Welcome to episode 43 of The Fuel Run Recover Podcast, where I had the pleasure of interviewing my client Sherry Baxter, about how she found a new level of performance after tapping into a nutrition strategy that fueled her active and competitive lifestyle. Sherry is a 43 year old Canadian who lives and works in Curaçao, a Dutch Caribbean Island. She enjoys new challenges and continues to improve her fitness through strength training, running and mountain biking. Her favourite hobby is watching

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00:48:07

Creating a Fueling Plan for Successful Ultra Racing...

The Fuel Run Recover Podcast ·

2023/10/24

Welcome to episode 42 of The Fuel Run Recover Podcast, where I'm so excited to sit down with Jackie Myers, a client of mine who has a great story to share about creating, organizing, and executing a nutrition plan that helped her complete a recent 50km ultra race, despite some challenging race-day conditions! Jackie was introduced to the running world in 2015 when she completed her first Spartan race in Montana. Since then, she has participated in increasing distances of Spartan, trail, and

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00:47:37

How a Sport Psychology Strategy Can Support Better...

The Fuel Run Recover Podcast ·

2023/10/17

In this week's episode, I am SO excited to be sharing my conversation with Shannon Mulcahy, owner of Mulcahy Performance Consulting, a sports psychology practice that helps athletes train their minds like they train their bodies. This was such an informative and interesting topic, I learned SO MUCH and I know you will too! Tune in this week to hear Shannon share more about what sport psychology is, how our mindset can impact our workout and race day performance, and get her best tips for

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00:24:18

Why Keep a Training Log?

The Fuel Run Recover Podcast ·

2023/10/10

Welcome to episode 40 of The Fuel Run Recover Podcast! In this episode, I’m discussing the ins and outs of keeping a training log: what exactly is a training log, why you should consider keeping one, when and when not to keep one, and what you can use this valuable data and information for. I'm also sharing my tips for what types of information you can track within your training log to get the most value and information out of it. Grab your copy of my strength training guide for runners by

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01:00:26

Nutrition for a Fit Pregnancy (and my 2nd trimester...

The Fuel Run Recover Podcast ·

2023/10/03

Welcome to episode 39 of The Fuel Run Recover podcast, where I'm sharing a little bit more about my 'running through pregnancy' journey. What's been happening with my pace, running frequency, and recovery time since entering my 2nd trimester. In this episode I'm also answering some of the most frequently asked questions I've been getting about being pregnant with twins, and getting down to some Q&A from my lovely listeners and Instagram followers about running and eating

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00:44:22

Why You Shouldn't Take Nutrition Advice From Just Anyone

The Fuel Run Recover Podcast ·

2023/09/26

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 emotional connection to their chosen way of eating. Not to mention that many folks in the diet realm have a

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00:29:01

Fueling Her Way to a 70.3 Finish with Cecil de Guzman

The Fuel Run Recover Podcast ·

2023/08/15

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 in northern Manitoba. She is a multiple half-marathon and Ironman 70.3 Calgary 2022 finisher. At

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01:07:40

A Conversation With Ultrarunner Charlie Engle

The Fuel Run Recover Podcast ·

2023/07/18

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 is also one of the most accomplished ultramarathon runners in the world, having placed in hundreds of

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00:30:07

Beating the Balloon Ladies at RunDisney with Tina Young

The Fuel Run Recover Podcast ·

2023/07/04

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 learning the right nutrition and training strategies she needed to start feeling more confident in her running,

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00:30:45

Running While Pregnant: 1st Trimester Recap and Fargo...

The Fuel Run Recover Podcast ·

2023/06/20

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 first pregnancy. From symptoms to adjusting my training and my review of running a half marathon at 10

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00:33:08

Your Questions, Answered (part 2)!

The Fuel Run Recover Podcast ·

2023/06/13

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 answering questions about the right type of carbohydrates to fuel with before a long run, and

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00:23:50

What to Do When You're Not Getting Results

The Fuel Run Recover Podcast ·

2023/06/06

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 you are. Don't forget to grab your copy of my free Fueling and Strength Training Guides for

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00:42:02

Fueling Better and Feeling Stronger Than Ever -...

The Fuel Run Recover Podcast ·

2023/05/30

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 program so she could feel better than ever while running. Listen to her story and prepare to be inspired by

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00:42:27

How Do You Know What You're Doing Is Actually Working?

The Fuel Run Recover Podcast ·

2023/05/23

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 away from the scale and dial into your performance in a more meaningful way. Do you need help with

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00:28:07

Are You Making These Carb Loading Mistakes?

The Fuel Run Recover Podcast ·

2023/05/16

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 biggest carb loading mistakes I see runners make, and breaking down why some runners (and even

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00:33:07

Are You Getting a Return on Your Running Investment?

The Fuel Run Recover Podcast ·

2023/05/09

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 like a punishment? Are you dreading your workouts, not giving your training your all, and ultimately

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00:29:08

Get to Know Your Fuel Run Recover Host, Stephanie...

The Fuel Run Recover Podcast ·

2023/05/02

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 Fueling and Strength Training Guides for Runners by ⁠clicking here!⁠

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157 results

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