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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

00:30:08

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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00:31:50

Good Food vs Bad Food

The Fuel Run Recover Podcast ·

2025/07/22

Welcome to season 3 episode 24 of The Fuel Run Recover podcast! In this episode, we’re breaking down one of the biggest mindset traps runners (and let’s be real—most people) fall into when it comes to nutrition: labeling foods as good or bad. As a dietitian who works with endurance athletes, I see firsthand how black-and-white thinking about food can create unnecessary guilt, confusion, and even lead to under-fueling.We’ll dive into why nutrition advice on social media is so often sensationalized,

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00:57:45

From ‘One Day’ to Ultra Marathoner with Bec Mills

The Fuel Run Recover Podcast ·

2025/07/15

This week on The Fuel Run Recover Podcast, I’m joined by the incredibly inspiring Bec Mills — a mother of two, small business owner, and now ultra marathoner — who shares her journey from rural Western Australia to completing a 50K trail race.Bec’s story is all about chasing goals that scare you, pushing through comfort zones, and learning how to train and fuel smarter along the way. From netball in high school to strength training and sports through university, running has always had a place in her

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00:47:22

The Bad Running Advice You Thought Was Good Advice

The Fuel Run Recover Podcast ·

2025/07/08

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.Join me as I break down:Why running fasted to burn more fat isn't as effective as it soundsThe truth behind “train low, race high” and who that strategy is actually forHow the belief that “lighter is faster” can lead runners down a dangerous pathIf you’ve ever

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00:32:58

What's Bigger Than a BQ With Diane Wing

The Fuel Run Recover Podcast ·

2025/06/24

Welcome to season 3, episode 21 of The Fuel Run Recover podcast, where I'm so excited to share with you this conversation with recent Fuel Train Recover program 'graduate' Diane Wing, who shares her inspiring story of overcoming immense personal challenges to unlocking a BQ performance at this year's Fargo marathon. But, as if that isn't enough of an accomplishment for one season, Diane is currently planning a run across Manitoba this summer to raise money for mental health and suicide prevention

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00:54:37

The Science of Fatigue: How to Run Longer and Stronger

The Fuel Run Recover Podcast ·

2025/06/17

Welcome to season 3, episode 20 of The Fuel Run Recover podcast, where we're talking about fatigue, and why you just simply can't run as fast as you want for as long as you want. Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your

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00:51:44

You Can Do Anything You Put Your Mind To With Dawn...

The Fuel Run Recover Podcast ·

2025/06/10

Welcome to season 3, episode 19 of The Fuel Run Recover podcast, where I'm sitting down with Dawn Williams, who after decades of running decided she was ready to tackle her first 26.2! Tune in to hear us chat about what motivated her to finally up her running game and tackle the marathon, and all of the things she learned along the way. Get to know Dawn!I’ve been running consistently for over 25 years and what I lack in speed, I more than make up for in dedication. I proudly call myself a back

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00:26:57

Are The Post-Run Hangries Ruining Your Progress?...

The Fuel Run Recover Podcast ·

2025/06/03

You finish your long run feeling accomplished… but within hours, you're raiding the pantry, eating everything in sight, and still not feeling full. Sound familiar? You’re not alone—and those post-run hangries might be doing more than just messing with your mood. They could be sabotaging your training results too.In this episode of The Fuel Run Recover Podcast, we're diving into:Why post-run hunger hits so hard (especially after long runs)How under-fueling before and during your run sets you up to

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00:48:51

Will Running Coaches be Replaced by AI?

The Fuel Run Recover Podcast ·

2025/05/27

Welcome to season 3, episode 17 of The Fuel Run Recover podcast, where we're diving into the debate of AI-created running plans vs hiring a real live running coach. With more runners turning to technology for training support, it's never been easier to find a plan that promises results. But is an AI-generated training app the right fit for you? Or would working with a human coach help you go further—literally and figuratively?In this episode, we’re breaking down the pros and cons of both approaches

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00:19:19

A Behind-the-Scenes Look at Meal Planning

The Fuel Run Recover Podcast ·

2025/05/20

Welcome to season 3, episode 16 of The Fuel Run Recover podcast!In this episode, I’m taking you behind the scenes and sharing exactly how I plan meals for myself and my family each week. From deciding what to cook and when, to using up what’s already in the fridge and creating a grocery list that helps us waste less and save more—it’s all about making meal planning simple, sustainable, and realistic.Did you know 25% of the food we buy goes to waste? Let’s change that—together.What You’ll Learn in

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00:31:39

What Every Runner Needs to Know About Alcohol

The Fuel Run Recover Podcast ·

2025/05/13

Welcome to season 3, episode 15, where we're talking about how alcohol can affect your running performance and recovery. If you’re a runner who enjoys a drink now and then, this episode is for you. We're breaking down exactly how alcohol impacts your training, your performance, your recovery—and even your sleep. From hydration to muscle repair, we’re digging into what the science says about alcohol’s effect on the body and what that means for your running goals. Whether you’re training for a race or

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00:32:17

5 Hard Truths Runners Need to Hear

The Fuel Run Recover Podcast ·

2025/05/06

Welcome to season 3, episode 14 of The Fuel Run Recover podcast, where we're facing the hard truths you need to hear right now when it comes to your running!If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you.Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way

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157 results

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