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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

00:54:11

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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00:52:31

Powered by Plants: Nutrition Tips for Vegan Runners

The Fuel Run Recover Podcast ·

2025/02/25

Are you a vegan runner or curious about incorporating more plant-based meals into your diet? In this episode of The Fuel Run Recover Podcast, we’re diving into everything you need to know about nutrition for vegan runners, including the benefits, challenges, and key nutrients to focus on. Understanding Plant-Based Diets: The differences between vegan, plant-based, and flexitarian eating styles. Why Go Plant-Based? Ethical, environmental, and health-related reasons for considering this lifestyle.

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00:35:27

Fueling Smart and Running Strong with Ali Green

The Fuel Run Recover Podcast ·

2025/02/18

What if the key to unlocking your best running performance isn’t just more training—but better fueling? In this episode ofThe Fuel Run Recover Podcast, I sit down with Ali Green (find her on insta@thesmileymiler), a passionate runner and mental health advocate, to talk about her journey of learning how to fuel properly and how it’s transformed both her running and overall well-being.Ali, a 22-year-old runner with a background in psychology, recently graduated from Emory University and is preparing

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00:32:41

Are You Making These Race Day Mistakes?

The Fuel Run Recover Podcast ·

2025/02/11

Welcome back to The Fuel Run Recover Podcast! Race day is the moment you’ve been training for—but these mistakes can make a big difference in your performance and experience. In this episode, we’re breaking down the most common race day mistakes runners make, and how to avoid them so you can show up feeling confident and prepared.Here’s what we’re covering:Why practicing your fueling plan before race day is non-negotiableThe risk of trying new gear on race day (hint: stick with what you know!)How

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00:56:04

How to Set Running Goals You Can Actually Achieve

The Fuel Run Recover Podcast ·

2025/02/04

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality.What You’ll Learn

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00:01:02

The Fuel Run Recover Podcast will be back for season 3!

The Fuel Run Recover Podcast ·

2024/12/23

Thank you SO MUCH for your support over the last 2 seasons of The Fuel Run Recover podcast. I'm so excited to share that season 3 is confirmed, and will be coming your way in early 2025!Until then, catch up on any episodes you might have missed, or give your favorites another listen, you never know when you'll pick up another great piece of advice just by tuning in a second (or maybe 3rd) time! You can also connect with me over on instagram @steph.the.runners.dietitian and of course if you

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00:34:13

Eating and Training During The Holiday Season

The Fuel Run Recover Podcast ·

2024/12/17

Welcome to season 2, episode 46 of The Fuel Run Recover Podcast, and our FINAL episode of season 2! In this week's episode, I'm sharing my best tips and advice for navigating the holiday season while staying on track with your goals (sort of!). Tune in to hear why 'perfection' really isn't our goal, and how you can adjust your plans, schedule, and expectations to get the most enjoyment and restoration possible out of the holidays, without feeling like you need to 'start over' come January 1st

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00:30:59

This Winnipeg Mom Can Run!

The Fuel Run Recover Podcast ·

2024/12/10

Welcome to season 2 episode 45 of The Fuel Run Recover Podcast, where I'm thrilled to bring you this conversation with Winnipeg runner and Fuel Train Recover Club member, Wendy! Wendy just started running this year, and has been an incredible example of how by being consistent, taking things slow, and believing in yourself, you can achieve anything you set your mind to! Here's a little more about Wendy... My name is Wendy. I am a wife, mom & runner! I am middle age, mid sized and started

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01:06:56

Running Your Best RunDisney Race with Ali Marty, DPT

The Fuel Run Recover Podcast ·

2024/12/03

Welcome to season 2, episode 44 of The Fuel Run Recover Podcast, where I'm so excited to bring you this great conversation all about how RunDisney runners can make it to the finish line of their events pain-free! If you're signed up (or thinking of signing up) for a RunDisney event, you don't want to miss this episode! Ali shares her incredible wisdom, tips, and advice for how runners (especially those with knee pain) can still train for, and finish their events, and enjoy themselves too! Ali is

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00:32:42

My Least Favorite Fitness Advice

The Fuel Run Recover Podcast ·

2024/11/26

Welcome to season 2, episode 43 of The Fuel Run Recover podcast, where we're unpacking some of my LEAST favorite advice when it comes to your training and fitness. Everything from... 'Never miss a Monday!" to "Don't strength train, it'll make you bulky!" Tune in to hear why some of these commonly-heard tips drive me up the darn wall, and what you should do instead to actually become a more consistent, stronger runner! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free

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01:20:34

Translating Elite Running Advice for The Everyday...

The Fuel Run Recover Podcast ·

2024/11/19

Welcome to season 2, episode 42 of The Fuel Run Recover podcast, where I'm joined by fellow running coach and podcast host Elisabeth Scott from Running Explained! Elisabeth and I always have a great time chatting about all things running, and this time around is no different as we dig into how coaches like ourselves, who primarily coach the 'everyday runner', take and translate running research, advice, and rules and apply them to our clients. Can the average runner really apply a lot of running

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00:39:11

Your Questions, Answered (part 3)

The Fuel Run Recover Podcast ·

2024/11/12

Welcome to season 2, episode 41 of The Fuel Run Recover podcast, where I'm back to answer more of YOUR listener questions! In this week's Q&A episode, we're talking ice baths, carbon plated shoes, fueling for evening runs, and whether or not you should choose gels with added nutrients. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And, learn more about working with me by visiting my website

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