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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

00:56:29

My 2025 Year in Review: Return to Racing, Raising...

The Fuel Run Recover Podcast ·

2025/12/02

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 realities of marathon training while camping with toddlers, and the constant juggle of recovery, parenting,

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00:40:30

How Much Faster Can You Get?

The Fuel Run Recover Podcast ·

2025/11/25

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 ratesThe role genetics play (and why they don’t determine whether you can be a strong runner)How personalized, consistent training creates year-over-year gainsWhat the research says about long-term improvements

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00:31:45

How to Balance Strength Training with Your Running

The Fuel Run Recover Podcast ·

2025/11/18

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 to make time, not find time, for strengthThe key goals your strength plan should supportHow to choose

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00:59:15

Inside the 2025 New York City Marathon: Lessons,...

The Fuel Run Recover Podcast ·

2025/11/11

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 moments that made NYC so unforgettable — from the electric energy of the 1 million + spectators to a very

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00:40:26

What To Do After Your Big Race

The Fuel Run Recover Podcast ·

2025/11/04

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 celebrating matters — even after a “bad” race✅ The 48-hour rule for processing post-race emotions✅ How to do a

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00:18:41

Should You Fuel Your Runs with Coke?

The Fuel Run Recover Podcast ·

2025/10/28

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 when you drink it mid-run, and when it might actually work as a budget-friendly option.You’ll learn:How

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00:42:40

Is This Calorie Mistake Sabotaging Your Progress?

The Fuel Run Recover Podcast ·

2025/10/22

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 aren’t reliableThe problem with “eating back” your exercise caloriesHow this mindset keeps runners stuck,

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00:42:40

Is This Calorie Mistake Sabotaging Your Progress?

The Fuel Run Recover Podcast ·

2025/10/21

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 aren’t reliableThe problem with “eating back” your exercise caloriesHow this mindset keeps runners stuck,

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00:24:46

How to Choose Your Race Day Goal

The Fuel Run Recover Podcast ·

2025/10/14

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 set realistic goals when you’re racing a new distance for the first time.How to use past race data or time

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00:32:53

How to Run in the Cold

The Fuel Run Recover Podcast ·

2025/10/07

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 treadmillIf you want to stay consistent with your training (without freezing your toes off), this episode

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00:38:38

Is This Fueling Mistake Costing You a PR?

The Fuel Run Recover Podcast ·

2025/09/30

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) can quietly sabotage your training and recovery✅ Why carbohydrate balance is key for performance and

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00:30:08

Is Tim Hortons’ New Protein Latte Worth the Hype?

The Fuel Run Recover Podcast ·

2025/09/23

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 internet says you areHow much protein you really need per day, and why timing matters just as much as total

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00:25:46

5 Tips to Conquer Your Race This Fall

The Fuel Run Recover Podcast ·

2025/09/16

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 injuries with gradual mileage increases and weekly strength trainingWhy practicing your race day nutrition plan in

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01:24:57

What The Biggest Loser Got Wrong- And How We Can Make...

The Fuel Run Recover Podcast ·

2025/09/09

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 unrealistic expectations it created for all of us watching at home, to one made for TV moment that still makes me

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00:21:51

Your Running How To Guide (Pt 1 Uphill and Downhill)

The Fuel Run Recover Podcast ·

2025/09/02

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 learn:Why both running uphill and downhill feels so challenging (and why they stress your body in very

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00:39:32

How Long Will it Really Take to Train For Your Race?

The Fuel Run Recover Podcast ·

2025/08/26

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. Whether your goal is simply to cross the finish line or to chase a new personal best, you’ll learn how to

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00:31:44

Your Questions, Answered!

The Fuel Run Recover Podcast ·

2025/08/19

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 food and sugar-sweetened beverages for runners who can't tolerate those during carb loading? 3. How many

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00:40:27

How to Plan Your Race Day Nutrition

The Fuel Run Recover Podcast ·

2025/08/12

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, duration, sweat rate, and even personal taste preferences. I’m walking you through the three essential

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00:55:29

Air Quality Alerts and Your Running: When to Pivot...

The Fuel Run Recover Podcast ·

2025/08/05

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 Quality Health Index (AQHI) and its impact on our performance and long-term health is more important than

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00:49:21

Rediscovering the Joy in Running With Maria Cefali

The Fuel Run Recover Podcast ·

2025/07/29

In this inspiring episode of The Fuel Run Recover Podcast, I sat down with runner, community builder, and FTR Club member Maria Cefali to talk about rediscovering the joy of running after time away—and what it means to connect with the best version of yourself through movement.Maria began running 18 years ago, driven by a simple curiosity: What would happen if I just showed up? Since then, she’s completed 11 half marathons and turned her love of running into a community experience and charitable

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168 results

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