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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

00:28:25

Everything You Need to Know About Rest Days`

The Fuel Run Recover Podcast ·

2024/09/03

Welcome to Season 2 Episode 31 of The Fuel Run Recover Podcast!In this episode, we're covering everything you need to know about rest days. What counts as rest, and how does active recovery fit into the overall rest day picture? Should you take rest days just from running and incorporate other activities on your non-running days, or do you really need time away from all exercise? Get the answers to these questions and so much more! Looking for the resources mentioned in today's

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00:20:13

Why is Intra-Run Fuel in Grams per Hour Not Weight?

The Fuel Run Recover Podcast ·

2024/08/27

Welcome to season 2, episode 30 of The Fuel Run Recover podcast, where we're answering the simple, but interesting questions... why are intra run fuel recommendations given in grams per hour of running, not by weight? Most nutrition guidelines are based on body size, and personalized in grams per kilogram of body weight. But, intra-run fuel is just....different. In this episode I'm breaking down why intra-run fueling is different than just about every other nutrition guideline, and what

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00:23:12

Should You Cap Your Long Run at 3 Hours?

The Fuel Run Recover Podcast ·

2024/08/13

Welcome to season 2 episode 29 of The Fuel Run Recover podcast! In this week's episode, we're discussing the answer to what should be a simple question...should you cap your long run at 3 hours max? While some people might see this as a straightforward yes or no issue, it might be a little bit more complex than that, depending on you as a runner, the race you happen to be training for, and your performance goals. Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your

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00:37:57

Setting and Achieving Marathon Goals with Kyle Kenyon

The Fuel Run Recover Podcast ·

2024/08/06

Welcome to season 2 episode 28 of The Fuel Run Recover podcast, where I'm so excited to bring you this interview with Fuel Train Recover Client Kyle Kenyon, who recently trained for and achieved his first sub-4 marathon! In this episode you'll hear all about Kyle's training, nutrition, and recover strategies, the barriers he overcame along the way, and how he almost didn't achieve his goal due to some race day pacing missteps! Looking for the resources mentioned in today's

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00:28:16

All About Tapering

The Fuel Run Recover Podcast ·

2024/07/30

Welcome to season 2 episode 27 of the Fuel Run Recover podcast! In this week's episode we're talking all about tapering for your race! If you've taken a look ahead at your training plan and wondered why on EARTH you're running fewer miles leading up to your big race, then this episode is a must-listen! Learn what tapering is, why it's effective for boosting race day performance, and what the research really says about how long your taper should be. We'll also dive into

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00:33:57

Avoiding and Managing GI Issues

The Fuel Run Recover Podcast ·

2024/07/23

Welcome to season 2 episode 26 of The Fuel Run Recover Podcast! In this episode we're talking all about how to avoid or manage GI issues that can negatively impact your running. Learn WHY you might be experiencing certain symptoms during a long run or workout, and most importantly, what you can do about it so GI issues don't take you out on race day! Looking for the resources mentioned in today's episode? ⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠ And,

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00:36:02

Travel Tips for a Successful Race Day

The Fuel Run Recover Podcast ·

2024/07/16

Welcome to season 2 episode 25 of The Fuel Run Recover Podcast!In this week's episode, I'm sharing some travel tips that will help you have a successful race experience. You've put so much time, effort, and energy into your training plan, you don't want to have all that go to waste with a travel mishap, whether it's a forgotten item, missing packet pick up, or eating something that doesn't sit well the morning of your race. With these tips you'll understand how to

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00:37:22

Your Nutrition Questions, Answered

The Fuel Run Recover Podcast ·

2024/07/09

Welcome to season 2 episode 24 of The Fuel Run Recover Podcast where I'm bringing you a nutrition-focused Q&A episode! In this week's episode I'm answering your listener-submitted nutrition questions, including: 1. Can you eat too many fruits and vegetables? 2. Should you eat back all of the calories you burn through exercise? 3. How to manage the increase in energy needs for high training volumes with wanting to lose weight? 4. How to fuel runs as a gluten intolerant athlete 5

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00:46:12

What Runners Need to Know About Supplements with The...

The Fuel Run Recover Podcast ·

2024/07/02

Welcome to season 2 episode 23 of The Fuel Run Recover Podcast, where I'm bringing you a VERY special episode all about supplements and your running, with Jessica Beale-Stahl AKA The Athlete's Pharmacist! This is a fantastic conversation, covering what runners need to know about the supplement industry regulations regarding safety and labelling, how to choose the right supplements for you, and what role supplements play in the context of a healthy diet and proper training and recovery

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00:36:30

A Deeper Understanding of RED-S with Laura Moretti Reece

The Fuel Run Recover Podcast ·

2024/06/25

Welcome to season 2 episode 22 of The Fuel Run Recover Podcast, where I'm excited to bring you this in-depth conversation all about how runners can avoid RED-S (relative energy deficiency in sport), with fellow Dietitian Laura Moretti Reece!Laura completed her Master’s Degree in clinical nutrition at New York University. As a Certified Specialist in Sports Dietetics, Laura specializes in sports performance-based nutrition as well as treating REDs, disordered eating and eating disorders in

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00:32:18

Your Training Questions, Answered

The Fuel Run Recover Podcast ·

2024/06/18

Welcome to season 2 episode 21 of The Fuel Run Recover podcast, where we're diving into all things training, with your listener questions! In this episode, we're covering listener submitted questions related to strength training, cross training, base building and more! 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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00:31:45

Steps to Avoid a DNF

The Fuel Run Recover Podcast ·

2024/06/11

Welcome to season 2, episode 20 of The Fuel Run Recover podcast where I'm excited to share with you my TOP tips for preventing a race-day DNF. A DNF (or, Did Not Finish), is usually the last thing runners want to experience on race day. While unexpected things, like weather or accidents can always derail even the best laid plans, there are steps you can take in training to dramatically increase your chances of completing your event! Looking for the resources mentioned in today's episode

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00:39:37

Protein Powder and Your Gut Health with Jack Schrupp...

The Fuel Run Recover Podcast ·

2024/06/04

Welcome to season 2 episode 19 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about protein powder with Jack Schrupp, founder of Drink Wholesome! A little bit about Jack: Jack created drink wholesome in 2020 because he wanted a protein powder that didn’t upset his stomach, and he made just that using a short list of simple ingredients. At the time, there were no protein powders made specifically for people with digestive issues, so drink

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00:21:03

The Secret Key to Your Success

The Fuel Run Recover Podcast ·

2024/05/28

Welcome to season 2 episode 18 of The Fuel Run Recover podcast!In this week's episode, I'm sharing why consistency is the biggest factor in your running success. Whether you're a new runner following a plan for the first time, or are looking to level up your performance, optimize your body composition, or just fuel your body better, consistency is the thing that will get you where you want to go. Looking for the resources mentioned in today's episode? Find the Fueling and

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00:51:29

Choosing the Right Running Shoe with Jonathan Torchia

The Fuel Run Recover Podcast ·

2024/05/21

Welcome to season 2 episode 17 of The Fuel Run Recover podcast! In this episode, I'm joined by Jonathan Torchia, Owner of City Park Runners, for an in-depth conversation all about choosing the RIGHT running shoes for you! If you've been feeling overwhelmed by all of the different options and opinions out there, or aren't sure how to incorporate the latest shoe technology into your plan then don't miss the fantastic advice Jonathan has to share in this episode! Find City Park

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00:40:41

RED-S for Runners with Rebecca McConville

The Fuel Run Recover Podcast ·

2024/05/14

Welcome to season 2 episode 16 of The Fuel Run Recover podcast! In this week's episode I'm talking all things RED-S (relative energy deficiency in sport) with fellow Dietitian and eating disorder specialist Rebecca McConville! Get to know Rebecca... Rebecca McConville MS RD LD CSSD CEDRD-C is a sports dietitian and eating disorder specialist based in Lee's Summit. Becca has a passion to take complex concepts like REDS and make them relatable. She has a REDs informed provider

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00:47:39

Faster After Babies? Post-Partum Running with Jessie...

The Fuel Run Recover Podcast ·

2024/05/07

Welcome to season 2 episode 15 of The Fuel Run Recover podcast! This week I'm bringing you our very first panel discussion, with not one, but TWO fellow running coaches to talk about returning to running after babies! In this episode we discuss some of the challenges runners can face post-partum, but also why your potential as a runner doesn't need to go out the window after having kids! Erin Van Schyndle is a Postpartum Run Coach and Personal Trainer. She has been working in prenatal and

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01:04:38

Personalizing Your Hydration Plan With Alan McCubbin

The Fuel Run Recover Podcast ·

2024/04/30

Welcome to episode 14, season 2 of The Fuel Run Recover podcast, where I'm so excited to bring you this great conversation all about personalized hydration with Alan McCubbin! Alan McCubbin is an Accredited Sports Dietitian and Fellow of Sports Dietitians Australia, based in Melbourne, Australia. His PhD research focused on the sodium requirements of endurance and ultra-endurance athletes, and he continues to work in teaching and research at Monash University. Alan is also a practitioner and

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00:26:20

Are You Making These Nutrition Mistakes? Part 3

The Fuel Run Recover Podcast ·

2024/04/23

Welcome to season 2 episode 13 of The Fuel Run Recover podcast, where we're wrapping up with part 3 of our 'top nutrition mistakes' series! In this episode, we're talking about why restricting or avoiding carbs is one of the BIGGEST nutrition mistakes you can make as a runner. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course

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00:29:31

Are You Making These Nutrition Mistakes? Part 2

The Fuel Run Recover Podcast ·

2024/04/16

Welcome to season 2 episode 12 of The Fuel Run Recover podcast, where we're continuing with part 2 of our 'top nutrition mistakes' series! In this episode, I'm doing a deep dive into why not timing your meals around your training schedule is one of the BIGGEST nutrition mistakes I see runners make. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠Here!⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course

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