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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

00:31:45

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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00:27:07

Are You Making These Nutrition Mistakes? Part 1

The Fuel Run Recover Podcast ·

2024/04/09

Welcome to season 2 episode 11 of the Fuel Run Recover Podcast where we're kicking off a 3-part series all about the BIGGEST nutrition mistakes I see runners making. Today in part 1, we're talking about not eating enough (or, the right amount in general) to fuel your training. Find out what can happen when you're not fueling your body properly for your training demands, and of course how you can fix it! Looking for the resources mentioned in today's episode? Find the

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00:39:30

Unlocking Ultra-Endurance Fueling with Samantha Clemens

The Fuel Run Recover Podcast ·

2024/04/02

Welcome to season 2 Episode 10 of The Fuel Run Recover Podcast where I talk to Samantha Clemens, Clinical Psychologist and Ultra-Runner who shares her story of learning to fuel her body for endurance running while developing a healthier relationship with food and exercise. Get to know Sam! Samantha Clemens is a clinical psychologist and co-director of a large mental health clinic in the San Francisco Bay Area. Despite her demanding schedule, she finds solace and joy in her passion for running

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01:03:11

Fueling a Better Relationship with Food with Jeff...

The Fuel Run Recover Podcast ·

2024/03/26

Welcome to episode 9 of season 2 of The Fuel Run Recover podcast! I'm so excited to bring you this episode, where I sat down with Fuel Train Recover program graduate Jeff Marshall, who shares his story of learning to fuel properly for his running goals while developing a healthier attitude toward eating and exercise. A little bit about Jeff... Jeff Marshall is a 39 year old recreational runner who was born and raised in Winnipeg, Manitoba, Canada. He is a mechanical engineer who works as a

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00:44:53

All About Protein for Runners

The Fuel Run Recover Podcast ·

2024/03/19

Welcome to season 2 episode 8 of The Fuel Run Recover Podcast! In this week's episode, we're talking all about protein for runners. - How much protein do you really need as a runner? - What foods have protein, and what types should you eat vs avoid? - Should you eat as much protein as possible if your goal is to build more muscle? Get the answers to these questions and more by tuning into this week's episode! Looking for the resources mentioned in today's episode? Find the

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00:33:10

Fueling for a Successful First Marathon with...

The Fuel Run Recover Podcast ·

2024/03/12

Welcome to Season 2 Episode 7 of The Fuel Run Recover Podcast, where I sit down with Laurianne Robatel, who shares her story of preparing to run her very first marathon! With a decade of running experience under her belt, Laurianne was ready to take on her next challenge, the Berlin Marathon in 2023! Listen in to learn how she fell in love with the sport of running, what made her realize she needed help with her nutrition strategy, and what she learned along the way as she trained and successfully

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00:22:57

What to Do When You Feel Unmotivated

The Fuel Run Recover Podcast ·

2024/03/05

Welcome to season 2 episode 6 of The Fuel Run Recover Podcast!This week we're talking about MOTIVATION Do you feel like you’ve hit a wall with your running progress? Are you stuck in a rut of not seeing any changes or improvement? Do these plateaus have you feeling burnt out and unmotivated? Then this episode is for you! In this episode, we’re talking all about motivation. We’ll discuss what exactly motivation is, reasons why we might lose motivation, and how we can navigate it to reignite that

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00:49:38

Returning to Running After Pregnancy with Pelvic...

The Fuel Run Recover Podcast ·

2024/02/27

Welcome to Season 2 Episode 5 of the Fuel Run Recover podcast where we're talking all about how to return to running post-partum with Kelly Small MPT, B.Kin!Kelly Small is a Physiotherapist who has a special interest in pre & postnatal care & exercise prescription. Being a mom is one of the most physically demanding endeavours and Kelly wants to promote physical activity and strength training throughout pregnancy & postpartum to help moms feel confident in their bodies ability to

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00:58:13

Running on Vibes with Staceyann Doria

The Fuel Run Recover Podcast ·

2024/02/20

Welcome to episode 4 of season 2 of The Fuel Run Recover Podcast! In this week's episode I am so excited to share this conversation with new runner and Fuel Train Recover program graduate Staceyann Doria! Staceyann Doria, is a professional Event Manager and new runner. Instead of the typical New Year's Resolution she decided to do something that scared her and dived into the world of running. From zero miles to conquering a 20-mile race in under a year as part of the Javelina Jundred she

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00:37:57

All About Intra Run Fueling

The Fuel Run Recover Podcast ·

2024/02/13

Welcome to season 2 episode 3 of The Fuel Run Recover Podcast! In this week's episode, we're doing a deep dive on intra-run fueling. Do you really need it? When and what should you take? Aren't those gels and energy chews so full of sugar and bad for you? Get the answers to these questions and so much more by checking out this week's episode! Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about ⁠The Fuel for Runners

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00:35:01

Avoiding and Managing Running Related Injuries with...

The Fuel Run Recover Podcast ·

2024/02/06

Welcome to season 2, episode 2 of The Fuel Run Recover Podcast! In this week's episode, I sat down with fellow runner and physiotherapist Elliot Cooke to talk about all things running and injuries. We answer questions like, why do we keep hearing that running is bad for our joints? and, how can runners keep their joints healthy? How much does wearing the right (or wrong) shoes play a role in developing injuries? A little more about Elliot: Elliott graduated from the University of Manitoba

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00:37:29

10 Tips for Running Your First Marathon

The Fuel Run Recover Podcast ·

2024/01/30

Welcome to Episode one of Season TWO of The Fuel Run Recover Podcast! In this episode I'm diving right in by sharing ten tips you need if you're running your first marathon this year. And hey, even if you're not new to the marathon but still want to level up your game, these tips are here for you too! Want to learn more about how we can work together to accomplish your running goals? Click here to learn more about The Fuel for Runners Course, or my signature program, The Fuel Train

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