In this episode of The Brunch Running Podcast, we sit down with Sports Dietitian Stevie Lyn Smith to talk all things race day fueling because what you eat before, during, and after your run can make or break your performance. Stevie breaks down how to dial in your nutrition strategy for training and race day, shares how to avoid common fueling mistakes, and explains why eating enough is key to running your strongest miles yet. Whether you’re tackling your first 5K or training for a marathon, this episode will help you feel confident, prepared, and perfectly fueled from start to finish.

Running and yoga might seem like two very different worlds - one driven by movement and miles, the other grounded in stillness and breath but they actually make the perfect pair. In this week’s episode of The Brunch Running Podcast, we dive into how yoga can help runners build strength, improve flexibility, recover faster, and find a deeper sense of balance both on and off the road. Tune in and learn how to bring a little more flow to your miles.

Listen in as we chat with Kelsey Ryan running enthusiast, studio manager at Out Here Yoga and lululemon Steamboat yoga ambassador.

This episode of The Brunch Running Podcast is brought to you by Minor Figures and their Dairy Disloyalty campaign. We sat down with Steph Traylor, owner of Dusky Grouse Coffee in Steamboat Springs, Colorado, to talk about two of their favorite things - running and coffee. From early morning rituals to community connections, this conversation dives into the rhythm and ritual that unite both worlds.

Whether you’re a morning runner sipping your pour-over before the sun comes up, or a coffee lover looking for community, this episode will leave you craving a hot cup and a long run.

This episode is brought to you by Minor Figures and their Dairy Disloyalty campaign—celebrating the creamy, plant-based goodness of oat milk. From your morning coffee to your post-run latte, Minor Figures is here to elevate your cup.

In this episode of the Brunch Running Podcast, Alexandra sits down with runner, coach, and content creator Rylee Jade to talk all things running fuel, training, and building a healthy relationship with the sport.

Rylee shares how she fell in love with running during the pandemic, the lessons she’s learned from tackling everything from half marathons to Ironman, and why “proving herself wrong” kept her coming back for more. We dive into her viral gel review series, what she looks for when testing fuel, and how runners can train their stomachs to handle nutrition on race day.

Whether you’re training for your first 5K or chasing a Boston Qualifier, this conversation is packed with practical tips, honest advice, and plenty of laughs.

• How Rylee went from “not a runner” to marathoner, ultrarunner, and Ironman finisher

• The story behind her popular gel review videos and what she’s learned testing dozens of brands

• The truth about gel textures, flavors, and why fueling isn’t one-size-fits-all

• How to “train your stomach” to tolerate fuel during long runs and races

• Why caffeine in gels can be both a performance boost and a bathroom risk

• Practical fueling strategies for different paces and distances

• Rylee’s current favorite gels (and the ones she’ll never try again!)

• What she’s training for this fall—including the Chicago, NYC, and Every Woman’s Marathon

• Instagram: @ryleejade

• The Feed: thefeed.com

• Follow Brunch Running on Instagram: @brunchrunning

• Join us for weekly runs, shakeouts, and races: brunchrunning.com

What You’ll Learn in This EpisodeConnect with RyleeLet’s Brunch Together

Your pelvic floor is more than just a muscle it’s the foundation of your running performance, injury prevention, and overall strength. In this episode of the Brunch Running Podcast, we sit down with Wendy Puckett, former D1 runner, coach, and creator of Ballzy, to talk about how to connect to your core, why the pelvic floor matters for both women and men, and practical ways to integrate this work into your runs and daily life. Get ready to feel lighter, stronger, and more in tune with your body while not peeing your pants on the run.

Learn more about Ballzy and get access to the free core workouts here.

It’s every endurance runner’s favorite (and most dreaded) topic: tapering. As essential as it is, tapering can be one of the toughest parts of any training cycle, especially mentally. In this episode, we’re joined by sports psychologist Dr. Megan Cannon to dig into the mindset side of tapering. We all know the physical benefits, but how do we prepare ourselves mentally for this phase? Dr. Cannon has the answers you’ve been looking for.

In this episode of The Brunch Running Podcast we chat with the founder of Hydrate IV Bar about the role of IV therapy in overall health and wellness. Katie Gillberg shares insights into hydration, recovery, and preventative care, and how small shifts in how we take care of ourselves can make a big impact. Whether you’re a runner, an athlete, or just someone looking to feel your best, this conversation explores practical ways to support your body and lifestyle.

Ever wondered what makes a run club welcoming, fun, and supportive? In this week’s episode of The Brunch Running Podcast, Alex is joined by Colorado Springs run club leader Kimberly Valentine to break down the do’s and don’ts of run club etiquette. From how to support new runners to navigating pace differences, this conversation is packed with tips to help you show up as the best running buddy. Plus, we get to know Kimberly and wrap up with some fun rapid-fire brunch + running questions you won’t want to miss.

Think brunch is just a fun weekend treat? Registered dietitian Skylar Weir shares why it’s actually the ultimate post-run recovery ritual. From fueling your muscles to fueling community, this episode will have you rethinking what’s on your plate after a run.

What You’ll Learn in This Episode:

• Why what you eat post-run matters as much as the miles themselves

• The ideal balance of carbs, protein, and fats for recovery

• How to make fueling enjoyable while still supporting performance goals

• Why brunch is more than just a meal—it’s community and recovery rolled into one

Resources & Links:

• Follow Skylar on Instagram: @skysrootednutrition

• Learn more about Sky’s Rooted Nutrition

• Follow Brunch Running on Instagram: @BrunchRunning

• Subscribe, leave a review, and share this episode with your run crew

Sleep is one of the most overlooked tools in a runner’s training plan. In this encore episode, sleep expert Dr. Weiss breaks down how quality rest impacts performance, recovery, and overall well-being. From race day energy to everyday mood, the benefits of better sleep are undeniable—and achievable.

Originally recorded for Behind the Sweat, this conversation offers timeless insights on why runners should treat sleep as seriously as their long runs and speed work.

What You’ll Learn in This Episode:

• How sleep quality directly impacts running performance and recovery

• The science behind rest and its role in endurance training

• Practical strategies to improve sleep hygiene

• Why prioritizing rest can help prevent injury and boost mood

Resources & Links:

• Follow Brunch Running on Instagram: @BrunchRunning

• Subscribe, leave a review, and share this episode with your run crew