The Fuel Run Recover Podcast
Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. It features deep dives on nutrition and training strategies to improve running performance, body composition, and develop a healthier relationship with food and exercise. Hosted by Stephanie Hnatiuk, a registered dietitian and runner.
Episodes
Low Iron and Running: Why a Supplement Isn’t Always Enough
Feeling unusually tired, finding your runs harder than they used to be, or struggling to improve your iron levels despite taking a supplement?In this episode, we’re talking about iron, why it matters for running performance, and why addressing low iron can involve more than simply taking a supplement and hoping for the best.We discuss why runners can be at higher risk of iron deficiency, what bloo
The Long Road Is the Shortcut: How to Make Progress That Sticks
What if the long road to reaching your running and nutrition goals is actually the shortcut?If you’re great at starting a new plan but keep finding yourself back at square one, this episode is for you. We’re talking about why quick fixes, restrictive diets, and all-or-nothing training can keep you stuck, and how the less exciting, everyday habits help you make lasting progress.In this episode, I s
What Runners Need to Know about GLP-1s
GLP-1 medications are everywhere right now, but what should runners know before considering them?This week, I’m joined by pharmacist, evidence-based medicine educator, and fellow runner Zack Dumont to unpack the conversation around medications like Ozempic, Wegovy, Mounjaro, and Zepbound.We discuss:How these medications work and why there are so many different names.Who might benefit and why indiv
What's New with Creatine with Dr. Scott Forbes
Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research?In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what re
The Hidden Cost of Not Having a Fueling Strategy
If your approach to fueling is a little… willy nilly, this episode is for you.Maybe you eat breakfast before your run. Maybe you don’t. Sometimes you nail your post-run meal, other times lunch is a protein bar you found in your bag. And when your training ramps up, you’re never quite sure whether you should be eating more, when those extra carbs should happen, or what your body actually needs.The
Should You Run Less to Run a Faster Marathon?
Should you be running less?The “3 runs per week” debate is making the rounds again, with runners sharing stories about how cutting back their running helped them get faster, stay injury-free, and finally hit a big PR.But there’s an important piece of context that often gets left out.A runner with 10–15 years and thousands of miles under their belt can thrive on three runs per week for very differe
Why Running Makes You So Hungry (And What to Do About It)
If marathon or half marathon training suddenly has you feeling like you could eat everything in sight, this episode is for you.An increase in hunger when your training volume goes up is normal—but feeling constantly ravenous, thinking about food all day, or reaching the end of the day completely starving can also be a sign that something about your fueling strategy needs to change.In this episode,
The Realities of Running and Weight Loss
What if your nutrition and training plan is working… just not as quickly as you expected?In this episode of The Fuel Run Recover Podcast, we’re continuing the conversation about expectations—this time when it comes to weight loss and body composition for runners.If you’re trying to improve your body composition while also getting faster, stronger, and better fueled, it can feel like those goals ar
A Birthday Q&A: Running, Fueling, Twin Mom Life + My Biggest Running Goals
It's my 38th birthday! 🎉So we're doing something a little different on The Fuel Run Recover Podcast this week.I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them.In this episode, we're chatting about:My most memorable finish line (and why it wasn't at an official race!)The fuel I personally reach for most ofte
You Did Everything Right… So Why Did Your Run Still Feel Hard?
Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan.It’s your expectations.In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform.We discuss:Why even a well-fueled, well-trained run can still feel hardHow un
Why Tracking Your Calories Isn't Working For You (pt 2)
If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you.In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food.In this episod
Why Tracking Your Calories Isn't Working For You (pt 1)
Are you tracking calories... but still not seeing the results you want?In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition.We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how trackin
Why You're Not Getting Faster (it might be your fueling)
Want to get faster? Your nutrition might be the missing piece.If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it.In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb loa
What is it really like working with a Sport Dietitian?
What is it actually like to work with a sports dietitian?If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you.Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the curtai
Are You Holding Yourself Back From Reaching Your Goals? (re-release)
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
The Real Reasons You Aren't Meeting Your Nutrition Goals
If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you.This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommend
When Should You Start Training Your Gut?
When Should You Start Training Your Gut for Race Day?If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practic
Can Runners Balance Fueling for Performance with Intuitive Eating?
Can Runners Really Eat Intuitively?In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues chal
The Truth About Supplements, Social Media Marketing, and Your Running Performance with Zoe Rom and Kylee Van Horn
Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes c
Do Runners Really Need to Choose Between Fueling for Performance vs Weight Loss?
Are fueling for performance and fueling for fat loss really total opposites?In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition.We’re talking about:Why “eat less, run more” backfires for so many runnersThe problem with extreme calorie deficits and fa
The Truth About Traveling to a World Major Marathon
This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destin
Where do Fats Fit in a Runner's Diet?
Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health.In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health,
Why Your Best Defense Against Nutrition Misinformation is You
Ever hear some nutrition advice that made you stop and think… “wait, WHAT?”In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead.We’re diving into:The difference between protein, amino acids, EAAs, and BCAAsWhether pro
The Real Reason Why Nutrition Feels So Confusing
Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about.In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel
Are Protein Sodas Worth The Hype? A Dietitian's Review
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here!Protein sodas are popping up everywhere right now. You can't miss their bright cans, fruity flavors, and
How to Nail Your Race Week Nutrition
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here!Race week nutrition can make or break your performance—and too many runners sabotage it by eating less ju
Electrolytes- Daily Necessity or All Hype?
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here!Electrolytes are absolutely everywhere right now, being marketed as a requirement for good hydration wheth
Your Carb Questions, Answered!
Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here!What do I really think about breakfast cereal as a Dietitian? What's the deal with “Simple carbs” vs “q
The Missing Piece in Your Fueling Plan
If you feel like every time you open Instagram or a running Facebook group, you leave more confused about nutrition and training than when you started… this episode is for you.In this episode, I’m talking about why runners need to stop crowdsourcing their nutrition and training advice from social media, strangers on the internet, and every “expert” with a hot take.We’re getting into why the real t
How to Get More Energy
If you feel exhausted all the time… this episode is for you.So many runners are walking around feeling constantly drained, struggling through workouts, and wondering why they have no energy.In this episode, I’m breaking down the most common (and often overlooked) reasons behind low energy, and what you can start doing today to feel better.We’ll talk about:whether you’re actually eating enough to s
The End of Aid Station Cups and What This Means for Your Next Race
No cups at the aid stations on race day? It might sound like a nightmare to some runners… but in this episode of The Fuel Run Recover podcast I'm sharing my thoughts on why this is ultimately the right move in road racing. In this episode, I’m sharing why I think events like the Paris Marathon are moving away from disposable cups, why we might see more races following this lead going forward.
How to Lose Weight Without Giving Up Your Social Life
Trying to lose weight or improve your body composition… but also want to have a social life?If you’ve ever felt like you’re doing everything “right” during the week, only to feel like the weekend completely derails your progress, you’re not alone.After having this exact conversation with three different clients in the same week, I knew it was something we needed to talk about on the podcast.In thi
3 Nutrition Swaps That Can Instantly Improve Your Running
We hear it all the time in the nutrition world: there are no quick fixes.And while that’s mostly true… sometimes there actually are a few simple changes that can improve your energy and performance almost immediately.In this episode of The Fuel Run Recover Podcast, I’m sharing three simple fueling swaps runners can make today that can make a noticeable difference in how your runs feel — sometimes
Why Curtis Hargrove is Running Marathons in High Heels
What would make someone run 34 marathons in 34 days?Or 58 marathons in 49 days?In this episode of The Fuel Run Recover Podcast, I sit down with Curtis Hargrove, endurance athlete, charity runner, and the man known for running marathons in high heels.Curtis shares how he evolved from an everyday runner into a purpose-driven athlete, raising money and awareness for causes close to his heart, includi
How Often Should Runners Weigh-In?
How often should you weigh yourself?If you’ve ever been told that daily weigh-ins are the key to staying “on track,” this episode might challenge that advice.Today we’re talking about the scale- when it’s useful, when it’s misleading, and how often you should actually be stepping on it (especially if you’re trying to lose weight or avoid weight gain).The reality is your body weight fluctuates. A l
Is Garmin’s New Nutrition Tracking Feature Worth It? A Dietitian’s Review
Garmin just launched a nutrition tracking feature inside the Garmin Connect app… so obviously, I had to test it.In this episode of The Fuel Run Recover Podcast, I’m breaking down my real-life experience using Garmin’s new food tracking tool — what works, what doesn’t, and who it might actually be helpful for.If you’re already using Garmin+ and wondering whether this could replace your current trac
Should Runners Be Fibermaxxing?
Fibre might not be the “sexy” side of sports nutrition, but it’s one of the most overlooked foundations of runner health and performance. In this episode, we dig into the viral concept of fibremaxxing and whether it actually makes sense for runners.You’ll learn what fibremaxxing really means, why most adults fall far short of fibre recommendations, and why decades of research support fibre’s role
Every Body Belongs with Melanie Cote The Curvy Runner
In this episode, I’m joined by Melanie Cote, the creator behind The Curvy Runner, and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney.Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embraci
The Science of Sweat: Personalized Hydration with Meridith Cass, CEO of Nix Biosensors
Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time?In this episode, I’m so excited to be joined by Meridith Cass, Founder and CEO of Nix Biosensors.Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first con
Should Women Stop Running?
Welcome to Season 4 of the Fuel Run Recover Podcast!Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening.To kick off this season, we’re starting with a controversial question I see all over social media:Should women stop running?Short answer: No.Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually m
Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!) (re-release)
Today 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-dep
How to Set Running Goals You Can Actually Achieve (re-release)
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
5 Hard Truths Runners Need to Hear (re-release)
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 of progress isn’t motivation or discipline—it’s habit
The Bad Running Advice You Thought Was Good Advice (re-release)
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 This Fueling Mistake Costing You a PR? (re-release)
Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.In this episode, I break down:✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough✅ How underfueling (and low energy availability) can qu
The Science of Fatigue: How to Run Longer and Stronger (re-release)
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 performance.You’ll learn:What fatigue actually is and how it shows up during a runWhy we ca
My 2025 Year in Review: Return to Racing, Raising Twins, And Everything In Between
In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business.This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the rea
How Much Faster Can You Get?
How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of.We’ll talk about:Why two runners with the same plan can progress at totally different ratesThe role genetics play (and why they don’t determine whether you can be a strong runner)How personalized
How to Balance Strength Training with Your Running
Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start.In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn:Why you need to
Inside the 2025 New York City Marathon: Lessons, Laughs, and My Biggest Mistakes
In this very special episode of The Fuel Run Recover podcast, join me and my past client (and now host for the day!) Dawn Williams, who flips the mic and interviews me about my experience running the 2025 TCS New York City Marathon.We chat about what it was like to train for nearly a year while juggling twin toddlers and a business, the emotional rollercoaster of race day, and all the little momen
What To Do After Your Big Race
You crossed the finish line of your goal race!... Now what? In this episode, I’m walking you through what to do in the days and weeks after your big race. From celebrating your accomplishment (even if things didn’t go to plan) to refueling, reflecting, and deciding what’s next, I’ll help you recover mentally and physically so you can come back stronger for your next goal.We’ll cover:✅ Why celebrat
Should You Fuel Your Runs with Coke?
I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth?In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut whe
Is This Calorie Mistake Sabotaging Your Progress?
During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data.In this episode, we’re breaking down:Why calorie burn estimates from your watch or treadmill aren’
Is This Calorie Mistake Sabotaging Your Progress?
During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data.In this episode, we’re breaking down:Why calorie burn estimates from your watch or treadmill aren’
How to Choose Your Race Day Goal
So… how should you decide what your next race day goal should be? Whether you’re running your first half marathon or trying to shave minutes off your PR, choosing the right goal can make or break your race experience.In this episode, I’m walking you through exactly how to set a race goal that makes sense for you—based on your training, experience, and mindset.Here’s what you’ll learn:How to set re
How to Run in the Cold
Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down:❄️ Why running in the cold feels tougher than you think❄️ The real risks of pushing too hard in freezing temps❄️ Practical strategies to dress, fuel, and recover for winter running❄️ When it’s smart to swap the roads for the trea
Is This Fueling Mistake Costing You a PR?
Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.In this episode, I break down:✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough✅ How underfueling (and low energy availability) can qu
Is Tim Hortons’ New Protein Latte Worth the Hype?
Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing?In this episode, I’m breaking it all down for you:Why most people (and especially athletes) aren’t actually getting enough protein, even if the int
5 Tips to Conquer Your Race This Fall
Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast, I’m sharing 5 essential tips to help you crush your fall race—from building smart mileage to dialing in your nutrition and mental game.Here’s what you’ll learn in this episode:How to prevent injuries w
What The Biggest Loser Got Wrong- And How We Can Make it Right
The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along?In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealisti
Your Running How To Guide (Pt 1 Uphill and Downhill)
Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free.In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll l
How Long Will it Really Take to Train For Your Race?
One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train. The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level.In this episode of The Fuel Run Recover Podcast, I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon. Wh
Your Questions, Answered!
In this Q&A episode, I’m answering your most pressing nutrition questions—from sweat rates and salt tablets to carb loading and calorie needs. If you’ve ever wondered how to fuel smarter or adjust your approach based on your body’s needs, this episode is for you!1. Is it normal to increase sweat rate after taking a salt pill while running?2. What are some alternatives to large volumes of food
How to Plan Your Race Day Nutrition
Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day.Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, du
Air Quality Alerts and Your Running: When to Pivot and Why with Respiratory Therapist Deanna Remple
This week on The Fuel Run Recover Podcast, I'm joined by Deanna Rempel, a Registered Respiratory Therapist and passionate trail runner from Manitoba, for a timely and informative conversation about air quality and how it affects runners.Deanna brings her unique perspective from working in ICUs, emergency rooms, and on the trails. As wildfires and smoke become more common, understanding the Air Qua
Rediscovering the Joy in Running With Maria Cefali
In this inspiring episode of The Fuel Run Recover Podcast, I sat down with runner, community builder, and FTR Club member Maria Cefali to talk about rediscovering the joy of running after time away—and what it means to connect with the best version of yourself through movement.Maria began running 18 years ago, driven by a simple curiosity: What would happen if I just showed up? Since then, she’s c
Good Food vs Bad Food
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 l
From ‘One Day’ to Ultra Marathoner with Bec Mills
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
The Bad Running Advice You Thought Was Good Advice
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 a
What's Bigger Than a BQ With Diane Wing
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 current
The Science of Fatigue: How to Run Longer and Stronger
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
You Can Do Anything You Put Your Mind To With Dawn Williams
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
Are The Post-Run Hangries Ruining Your Progress? Here’s What to Do
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
Will Running Coaches be Replaced by AI?
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 furth
A Behind-the-Scenes Look at Meal Planning
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 realist
What Every Runner Needs to Know About Alcohol
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 alcoho
5 Hard Truths Runners Need to Hear
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 p
It's Never too Late to Start Running with Coach Faith
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 i
Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!)
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
When the Biggest Obstacle Is You - How to Break Free From Self Sabotage
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 u
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