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With fall marathon season on the horizon, there’s no better time to revisit this essential conversation with Winnipeg-based Registered Dietitian Jessica Wylychenko, founder of Speed & Savoury. Originally released in August 2024, this episode is packed with practical and actionable advice to help runners dial in their fueling and hydration strategies for training, racing, and recovery.

Jessica specializes in performance nutrition for runners and shares how even small tweaks can make a big difference—helping you avoid injury, boost training adaptations, and feel stronger on race day. As a competitive runner herself, she knows firsthand how nutrition can impact performance. After a string of injuries in 2019 related to unintentional underfueling, Jessica rebuilt her approach with intention—and it’s paid off. Since this episode first aired, she ran a new marathon PR of 2:52:09 at the 2024 Chicago Marathon, finishing 9th Canadian female overall.

In this episode, we cover:

• The importance of fueling for all types of training runs
• How to approach carbohydrate loading without overcomplicating it
• Hydration strategies that go beyond just drinking water
• How to identify signs of underfueling
• Tips for balancing performance goals with long-term health

Whether you’re training for your first marathon or chasing a PB, this episode will leave you with clear, science-backed strategies you can implement right away.

Connect with Jessica:

• Instagram: @speed_and_savoury

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

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