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In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.

Topics we talk about in this episode:

1. How much food/fuel to take in during training runs
2. How to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfast
3. Running fasted (intermittent fasting)
4. Why your legs feel like bricks and you hit a wall
5. Carb loading for multi-day race events like Dopey
6. Training your gut to prepare for fueling race week
7. What types of carbs (simple vs complex, slow vs fast digesting, you should eat and when
8. Be aware when you carb load you will retain more water, too
9. Fueling options with real food or gels
10. How weight conscious runners are sabotaging their weight loss plans
11. Nutrition runners who get repeat injuries need to stay healthy
12. Top 5 mistakes runners make when it comes to fueling

Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over 10 years of experience helping runners of all levels improve both their performance and their relationship with food and exercise. As the founder and owner of Stephanie Hnatiuk Performance Nutrition, she specializes in providing personalized nutrition coaching for runners, with a focus on fueling strategies that enhance athletic performance while promoting a positive and sustainable approach to health.

Stephanie’s philosophy is centered around the belief that runners can have their cake and eat it too. She is passionate about empowering athletes to view food and exercise as sources of enjoyment and fulfillment, rather than punishment or restriction. Her approach combines science-based nutrition guidance with practical strategies that allow clients to fuel their bodies effectively without sacrificing the pleasures of life.

In addition to her private practice, Stephanie is the host of The Fuel Run Recover Podcast, where she shares valuable insights on how runners can optimize their nutrition, performance, and recovery. Her extensive knowledge, paired with her dedication to helping athletes thrive, has earned her a reputation as a trusted expert in the running and nutr

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I recount what I did for my back when I hurt it a few days earlier and relate this to what runners can do when they have pain or hurt themselves during training runs.

• Tactics mentioned in this episode:
• The importance of having a correct diagnosis
• Signs and symptoms of a muscle injury
• Treatment from a Physical Therapist
• Mobility and stretching
• Temperature and Massage-based treatments
• Movement
• Strength exercises

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?

Some options when you miss a long run

• Skip it and move on
• Start a week behind and skip the next planned cut back week 

Some questions to ask yourself:

• Have I recently ran beyond this long distance?
• Am I starting from 0 miles lately?
• Do I have vacation or busy weeks coming up?

Questions I answer in this episode;

• Can you make up that long run later in the week?
• Can you tack on the extra miles onto another run?
• What do you do about the long run when you’re on vacation?

Links mentioned in this episode: 2 week break

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners.

A few common symptoms are:

• Pain in the front and around the knee cap, often in a U or C shape
• Pain going down stairs
• Pain going up stairs
• Pain with squatting
• Pain with kneeling
• Pain after standing for a long time
• Pain after sitting for a long time
• Pain partway through a run

I discuss ways to get rid of the pain

• Assess strength and flexibility
• Utilize pain management techniques like hot epsom salt baths, ice
• Adjust training and activities

This is one of the more frustrating knee problems because a lot of the symptoms happen when you aren’t even running.

If you’re looking for an individualized plan to get rid of your knee pain and on track to the cross the finish line at your next Disney race check out how we can work together in 1-on-1 Coaching

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I’m discussing the controversial topic of running more than 3 hours.

I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.

In particular I’m discussing this in relation to slow runners, runDisney runners who will finish their marathon in 6+ hours. I also discuss options for getting the training in to make sure you cross the finish line.

Link to Free Marathon Training Plan

1-on-1 Coaching information

Finish Line Academy Information

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I’m explaining what “run slow to run fast” actually means and who it works for.

This means that 80% of your running should be a conversational, slow pace. The other 20% you can push your limits.

Running slow works for runners with

• Knee pain
• Old knee injuries that flare up
• Difficulty breaking through a specific pace
• Goals of running faster

Listen to the podcast to know how slow, actually pace-wise, you should run, and what kind of speed workouts to do if you’re using run-walk intervals.

When you run fast over and over again for every training run it’s like pulling all nighters in college night after night… it works fine for a few runs (or a few nights) but it’s not sustainable. You can’t do it all the time, it’s going to catch up to you.

If you push yourself running fast every run you are actually going to get slower.

Links mentioned in this episode

Ways to work together

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I’m explaining what happens in the 2 week process while you’re taking a break from running.

Taking 2 weeks off from running is one of the most common recommendations from healthcare providers like doctors and physical therapists because pain can go away on its own without treatment or intervention in 10-14 days after a new injury.

But, for the majority of running injuries it takes 2 weeks for the pain to go away but it takes at least another 4 weeks for the tendon to heal.

You’ll learn why this doesn’t work for runners because the pain and inflammation will come back in full force and what to do instead.

Links mentioned in this episode: Train Between Races

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I am answering a DM question I received: I took 2 weeks off due to pain, can I jump right back into my training plan?

Listen to this episode as I review what my alternative was to this runner when I said no, don’t hop right back into the training plan.

This particular runner had run 8 miles no problem, but the next run, a 30 minute short/maintenance run was painful and then they did a few more maintenance runs as a test after 2 weeks off. This is common that the long run actually wasn’t the problem, but the next short run caused a lot of pain.

Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested.

Links mentioned in this episode 

How to Train Between Races

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll hear a free workshop I put on to teach you how to structure your strength workout and exercises so you can get stronger glutes without squats and lunges so you don’t aggravate your knees.

In this episode you’ll hear me discuss:

• The 5 positions to include in your workout
• The 3 directions you need to move your legs to strengthen all 3 glute muscles
• The top 3 mistakes to avoid when strengthening your glutes
• The types of knee injuries these exercises are best for including
  • IT Band Syndrome
  • Meniscus tears (new and degenerative)
  • Knee arthritis
  • Runner’s Knee
  • Pain in the front of the knee and knee cap

Links mentioned in this episode:

Glute strength workouts

Free Disney Training Plans

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle I outline how to incorporate strength training and running when you’re training for a runDisney race.

When you’re training for a race it is safe (and recommended) to strength train, too.

Listen to the episode to learn whether you should strength train before or after you run.

Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.

Links mentioned in this episode:

Glute strength workouts

Free Disney Training Plans

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.