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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

00:31:50

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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00:54:11

It's Never too Late to Start Running with Coach Faith

The Fuel Run Recover Podcast ·

2025/04/29

Welcome to season 3, episode 13 of the Fuel Run Recover podcast, where I'm excited to share this conversation with Coach Faith Raymond of Run Strong Endurance Coaching!In today’s episode, we’re diving into an important — and often overlooked — topic: how to successfully start running as a Masters athlete. Whether you're returning to running after a break, or considering taking up the sport later in life, this episode is packed with encouragement, advice, and actionable tips.Joining me is Coach

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00:47:01

Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!)

The Fuel Run Recover Podcast ·

2025/04/22

Welcome to season 3, episode 12 of The Fuel Run Recover podcast, where we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it

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00:52:30

When the Biggest Obstacle Is You - How to Break Free...

The Fuel Run Recover Podcast ·

2025/04/15

Welcome to season 3, episode 11 of The Fuel Run Recover podcast!Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone. In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage.We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize

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00:56:07

Running the World: Your Travel Guide with Stephen Price

The Fuel Run Recover Podcast ·

2025/04/08

Welcome to season 3, episode 10 of The Fuel Run Recover podcast!Have you ever dreamed of running a marathon in an epic destination like the Great Wall of China, Kilimanjaro, or the streets of New York City? If so, this episode is for you! In this episode, I sit down with Stephen Price, the founder of Dream Travel Canada, a company that helps runners experience races all over the world. Stephen has traveled the globe, running marathons and ultras in some of the most breathtaking (and exclusive!)

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01:04:15

Ask Me Anything! Your Running Q&A

The Fuel Run Recover Podcast ·

2025/04/01

Welcome to season 3, episode 9 of The Fuel Run Recover Podcast! In this Q&A episode, I’m answering YOUR questions from Instagram—covering everything from carb loading to body fat, hydration hacks, and how to train smarter for your next race. If you’ve ever wondered how to fuel right, train with intention, or make the most of your off-season, this one’s for you!Questions Answered in This Episode:🔥 Are long-distance runners at higher risk of diabetes due to carb intake?🚀 Why carb loading matters

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01:03:08

Mastering The Tune Up with Coach Seth Funderberg

The Fuel Run Recover Podcast ·

2025/03/25

Are you making the most of tune-up races in your training cycle? Whether you're gearing up for a half-marathon, marathon, or another big goal, tune-up races can be a game-changer in your preparation. But how do you use them effectively without sabotaging your main race?In this episode of The Fuel Run Recover Podcast, I’m joined by Coach Seth Funderberg, owner and head coach of runBMT, a Central Florida-based training program built on community and performance. Seth is not only an experienced

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00:42:07

No Training, No Problem? The Truth About ‘Raw...

The Fuel Run Recover Podcast ·

2025/03/18

The trend of "raw dogging" races—running marathons with little to no training—is taking over some corners of social media, but is it actually a good idea? In this episode, we dive into the just send it mentality and break down the risks of attempting a marathon unprepared. From injury and exhaustion to long-term setbacks, we explore why training matters and what happens when you skip it.💡 In This Episode, You’ll Learn:✔️ Why runners are choosing to "raw dog" race day✔️ The real health risks of

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00:52:16

What You Need to Know About Ketones with Kylee VanHorn

The Fuel Run Recover Podcast ·

2025/03/11

In this episode of The Fuel Run Recover Podcast, I sit down with fellow Dietitian Kylee VanHorn to dive into the world of ketones. We break down what they are, how they work, and whether they have a place in an athlete’s fueling strategy. If you’ve been curious about ketone supplements, their potential benefits, and how they compare to carbohydrates, this episode is for you!What We Cover:✔ What are ketones?✔ Endogenous ketones vs. dietary– is there a difference?✔ The potential mechanisms behind

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00:57:59

Hybrid Training: Smart Strategy or Overtraining Trap?

The Fuel Run Recover Podcast ·

2025/03/04

In this week's episode of The Fuel Run Recover podcast, we’re diving into the buzzword “hybrid athlete”—what it means, how it’s not exactly new, and what it takes to thrive when juggling multiple fitness disciplines. Whether you’re a runner looking to add strength training or someone intrigued by the challenge of blending endurance and power, this episode is packed with insights to help you succeed.What You’ll Learn: What is a Hybrid Athlete?Discover the definition of a hybrid athlete and how

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168 results

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