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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

00:52:31

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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01:11:30

The Fastest Run Across Canada with Dave Proctor

The Fuel Run Recover Podcast ·

2024/11/05

Welcome to season 2 episode 40 of The Fuel Run Recover podcast, where I am beyond thrilled to bring you this conversation with Dave Proctor, ultrarunner and author. We talk about the planning and logistics that go into a trans-continental journey, how he fueled his incredible 105km per day, and why attitude and mindset is everything when achieving big things in life. Dave Proctor holds the record for the fastest run across Canada in a time of 67 days 10 hours and 27 minutes. That’s 105 kms a day

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00:29:05

What to Do When Your Training Has Gone Off Track

The Fuel Run Recover Podcast ·

2024/10/29

Welcome to season 2, episode 39 of The Fuel Run Recover podcast where we're talking about what to do when your training has gotten off track!Whether due to illness, injury, or unexpected time away from your usual routine, check out today's episode to learn how you can safely get back on track and still make it to race day feeling strong and ready to have a great day. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners

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00:53:35

Injury Prevention With Better Running Mechanics with...

The Fuel Run Recover Podcast ·

2024/10/22

Welcome to season 2, episode 38 of The Fuel Run Recover podcast, where I'm excited to bring you this in-depth conversation all about staying healthy and injury free as a runner by improving running mechanics, with Chiropractor, coach, and runner Dr. Caleb Beland. Caleb’s journey into chiropractic began during his high school years in Sudbury, where he developed a deep passion for the sport and fitness. His dedication continued at Laurentian University, where he earned a Bachelor of Science in

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00:24:24

Does Running Slow Really Make You Faster?

The Fuel Run Recover Podcast ·

2024/10/15

Welcome to season 2, episode 37 of The Fuel Run Recover podcast, where we're diving into the topic of slow running, and whether or not it really makes you faster! You probably see this sound bite out there on the internet all the time- that running slow is the key to running fast! But how? why? Will swapping all your 'too fast' miles for the same ones but at an easier pace really unlock better race day performance, or is there more to it than that? Get the answer by checking out this week's

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00:39:12

Tips for Buying a Treadmill

The Fuel Run Recover Podcast ·

2024/10/08

Welcome to season 2, episode 36 of The Fuel Run Recover podcast! In this week's episode, I'm sharing some of the key things you'll want to look for before investing your hard-earned money in a treadmill! While a treadmill can be a fantastic training tool that helps you stay consistent with your training, buying the wrong one can end up costing you way more in the long run. So, what are the most important things you should look for in a treadmill? What features matter, and how do you

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00:55:20

Why Runners Should Swim with Lana Burl

The Fuel Run Recover Podcast ·

2024/10/01

Welcome to season 2, episode 35 of The Fuel Run Recover podcast, where we're taking about swimming, and why as a runner you might want to do more of it! In this episode, I sat down with Triathlon coach Lana Burl, who shares with us some of the amazing things swimming can do for you both physically and mentally to improve your running performance. Lana Burl owns LB Endurance, coaching endurance athletes focused on triathlon, running, swimming and cycling. She operates the LB Endurance Lab in

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00:42:01

Why Marathon Training and Weight Loss Might Not Mix

The Fuel Run Recover Podcast ·

2024/09/24

Welcome to episode 34 of season 2 of The Fuel Run Recover podcast! In this week's episode, were unpacking why marathon training and weight loss don't always mix. While it might seem like a no-brainer that you should see weight loss while upping your running mileage (helloooo calorie deficit!) this doesn't end up being the case for a LOT of runners. What gives? Why is weight loss during marathon training not as simple as running more miles and seeing the scale drop along the way

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00:23:30

How to Fuel Double Workout Days

The Fuel Run Recover Podcast ·

2024/09/17

Welcome to season 2 episode 33 of The Fuel Run Recover Podcast! In this week's episode, we're talking about double workout days, and how to fuel for optimal performance and recovery. If you train twice a day, even just a few days per week, a dialed-in fueling plan is key to have great quality training sessions that don't leave you exhausted and sore. Get my tips and strategies for double workout day fueling so you can get the most out of all your workouts and crush your running

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00:30:12

What Runners Need to Know About Sugar

The Fuel Run Recover Podcast ·

2024/09/10

Welcome to episode 32 of season 2 of The Fuel Run Recover Podcast! In this week's episode, were breaking down one of the hottest topics in nutrition...sugar. Tune in to learn: - Why is sugar such a controversial topic for runners when it comes to their nutrition? - What are the different types of sugar a runner might consume? - What is the difference between intra-run fueling and your regular day to day nutrition? - Do runners need to avoid sugar in their diets entirely? Looking for the

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