The Fuel Run Recover Podcast

Stephanie Hnatiuk
  • 4.8 (19)
  • Running
  • Updated Weekly

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

  1. 4d ago

    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 blood tests can tell us, and how fueling, absorption, and iron losses all fit into the bigger picture. I also share practical ways to include more iron-rich foods and what to consider with your healthcare provider if supplementation isn’t moving the needle. If iron has been an ongoing struggle for you—or you’re wondering whether it could be affecting your running—this episode will help you understand what questions to ask and where to start. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  2. Oct 13

    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 share: Why chasing faster results can end up taking you longer How to break out of the cycle of being “all in” or completely off track Three ways to build a more sustainable approach to fueling and training Why imperfect weeks don’t mean you need to start over How my own Project Speed journey fits into my long-term running goals Where could you be a year from now if you stopped starting over and gave a realistic plan time to work? Slow down and find out. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  3. Oct 6

    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 individual circumstances matter. Side effects and how they could affect your eating, training, and recovery. Why meeting your fueling needs deserves extra attention as a runner. Questions to ask your healthcare team when weighing your options. We also explore the gaps in research specific to runners and why a change on the scale doesn’t tell the whole story. Zack has been a pharmacist since 2008 and holds a Master’s Degree in Pharmacy Leadership. He develops educational resources to support patient-centred medication decisions and lectures on leadership and evidence-based medicine. If you’ve been curious about GLP-1s and how they might fit alongside your running goals, this episode will give you plenty to think about. And, if you have questions about GLP-1s, you can connect with Zack at zackdumont@me.com, or reach out to your local pharmacy team. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  4. Sep 29

    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 recreational runners should know before adding creatine to their routine. We cover: How creatine works and why the training still mattersWhether it can help endurance athletes, especially during bursts of high intensity effortWhat the evidence says about muscle, body composition, bone health, injury, and cognitionWhy the research doesn’t establish that you need 20 grams a day for brain benefitsWho may respond differently to supplementation, including plant-based athletesWhy creatine monohydrate remains the practical choice, and what to watch for with gummiesWhile creatine may offer a small benefit, particularly alongside strength training, it isn’t a requirement for being a strong, well-fueled runner. Sleep, training, and nutrition still do most of the heavy lifting. Be sure to follow Dr. Forbes on Instagram: @scott_forbes_phd Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  5. Sep 22

    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 problem? Not having a consistent fueling strategy could be costing you more than you realize. In this episode, we discuss how your everyday nutrition impacts your training quality, recovery, consistency, injury risk, gut health, appetite, body composition goals, and ultimately, how much you’re able to get out of all the work you’re putting into your running. We also talk about why a nutrition strategy that worked perfectly well for shorter workouts may stop working when you start training for a half marathon, marathon, or ultra — and why simply “eating healthy” isn’t the same thing as fueling your training. If you’re putting in the miles but still struggling with low energy, unpredictable workouts, excessive soreness, GI issues, cravings, injuries, or disappointing race-day performances, it might be time to look at what’s actually going into the tank. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  6. Sep 15

    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 different reasons than a newer runner training for their first half or full marathon. In this episode, we’re breaking down why there isn’t one “ideal” running frequency, and why copying someone else’s training schedule without considering their running history can backfire. We discuss: Why running frequency and total running volume aren’t the same thingHow years of easy mileage build an aerobic foundation you can’t shortcutWhy an experienced runner might get faster by temporarily running lessWhy a newer runner may actually need MORE running to improveThe relationship between training volume, intensity, recovery, and performanceHow strength training and cross-training fit into the equationWhy marathon “durability” matters, and what your training has to do with falling apart late in a raceWhen focusing on your 5K speed could eventually make you a better marathonerHow to decide whether 3, 4, 5, or 6 runs per week makes sense for YOUThe goal isn’t to run as much—or as little—as possible. It’s to find the amount of running that gives your body the stimulus it needs while still allowing you to recover, stay consistent, and actually get better. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

  7. Sep 8

    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, we’re revisiting one of our most popular conversations about runner hunger and breaking down some of the most common reasons your appetite might feel out of control during training. We discuss: Why simply eating “healthy” foods doesn’t necessarily mean you’re eating enough for your training How meal size and eating frequency can impact hunger later in the day Why skipping meals or doing a lot of fasted training can leave you playing catch-up with your nutrition The importance of including carbohydrates, protein, fibre, and fats in your everyday meals Why big salads, protein shakes, and other seemingly filling meals might not actually keep a runner satisfied How drinking too many of your calories can affect fullness Why your hunger cues aren't always a perfect indicator of whether you're fueling enough What it can mean if you’re experiencing the opposite problem and rarely feel hungry at all If you’ve ever wondered, “Why am I SO hungry when I’m running more?”—or felt frustrated that race training seems to send your appetite through the roof—this episode will help you understand what might actually be going on and how to fuel in a way that better supports your training, recovery, and performance. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

  8. Sep 1

    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 are constantly competing with each other. But they don’t have to be. We’re talking about why sustainable progress often happens much more slowly than diet culture has taught us to expect, and why that doesn’t mean your approach isn’t working. I’m also sharing the stories of two runners with very similar goals and results—but very different perspectives on their progress—to show just how much our expectations can influence whether we feel successful or frustrated. In this episode, we cover: Why runners don’t have to choose between fueling well and improving body composition Why quick-fix weight loss strategies often clash with the demands of training for a race How realistic timelines can completely change how you view your progress Why consistency matters more than constantly starting over with a “better” plan How to recognize progress beyond the number on the scale Why the strategies you can sustain for months (and years!) are often the ones that create the biggest transformation If you’ve ever thought, “I’m doing everything right… so why isn’t this happening faster?” this episode will help you zoom out, reset your expectations, and see your progress a little differently. Ready to take the next step with your fueling? Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. ⁠Take the free Runner's Fueling Audit⁠ Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you? The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice. ⁠Learn more about The Fueled Runner⁠

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About

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

Information

  • Creator
    Stephanie Hnatiuk
  • Years Active
    2022 - 2026
  • Episodes
    194
  • Rating
    Clean
  • Copyright
    © Stephanie Hnatiuk
  • Show Website
    The Fuel Run Recover Podcast

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