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 further—literally and figuratively?
In this episode, we’re breaking down the pros and cons of both approaches so you can make the best decision for your goals, lifestyle, and budget.

Whether you’re training for your first 5K or gunning for a PR, this episode will help you weigh your options with clarity and confidence.

• Popular AI-based training apps runners are using right now (like Runna, Nike Run Club, and Garmin Coach)

• The biggest benefits of using AI to guide your training

• Limitations of AI that runners often overlook

• What human coaches offer that technology can’t replicate

• The types of runners best suited for AI vs. those who thrive with a coach

• Real-world considerations like cost, accountability, and emotional support

• How to decide what’s right for you and your next race

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me inside the Fuel Train Recover Club here!

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 realistic.
Did you know 25% of the food we buy goes to waste? Let’s change that—together.

What You’ll Learn in This Episode:
✅ Why meal planning can save you money and reduce food waste
✅ The 5 steps I follow every week to make a practical meal plan
✅ How to make your plan work with your schedule—not against it
✅ Tips for organizing your fridge and storing food properly
✅ What to do when you’re stuck on what to cook
✅ Why flexibility is key—and how to make swaps without blowing your budget

Extra Tips I Share:

• Why your fridge temperature matters for keeping food fresh

• The truth about frozen fruits and veggies

• How batch cooking and freezing can save you time and stress

• Smart strategies for making swaps at the store without buying food you won’t use

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 alcohol’s effect on the body and what that means for your running goals. Whether you’re training for a race or just trying to feel your best, this episode will help you make more informed choices when it comes to alcohol.

In this episode, you'll learn:

✅ How alcohol affects hydration, muscle recovery, and glycogen replenishment
✅ Why drinking before training can impair endurance, coordination, and increase injury risk
✅ How even low to moderate drinking can disrupt your sleep—and why that matters for recovery
✅ What the research says about alcohol and performance
✅ Smart strategies for runners who want to enjoy alcohol without derailing their progress

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 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 habits that need a serious reset.

In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including:
🛑 Why your mileage might be too low for your goals
🐢 Why running slower could actually make you faster
⏰ How timing your nutrition can make or break your performance
🏋️‍♀️ The truth about strength training intensity
😴 Why recovery isn’t optional—it's non-negotiable

Whether you're training for your next race or just trying to stay consistent, these truths will challenge the way you think about your training, fueling, and recovery. Let’s cut through the noise and get real about what it actually takes to become a stronger, faster runner.

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 in life, this episode is packed with encouragement, advice, and actionable tips.

Joining me is Coach Faith, a UESCA certified running and ultrarunning coach, strength and conditioning specialist, and nutrition coach. Coach Faith began her running journey back in 2011 with a 5K for a cause close to her heart. Since then, her passion has expanded into marathons, trail running, and ultrarunning. Based in Vermont, Coach Faith now specializes in coaching a wide range of athletes, with a special love for supporting female Masters runners.

In this conversation, we cover:

• What defines a Masters-level runner

• Common mistakes new Masters runners often make

• Key considerations and challenges for runners starting later in life

• How training strategies differ based on athletic history

• The best approaches for building strength, endurance, and confidence as a Masters runner

• Why it’s never too late to start running — and how to set yourself up for success

Coach Faith also shares her own journey from road racing to the trails, and what inspired her to focus her coaching on this empowering stage of life.

Find Faith on Instagram, Facebook, or her website http://runlongrunstrong.com/

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it all.

You’ll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it’s not about who’s right or wrong—it’s about different perspectives, beliefs, and goals.

As a running coach and dietitian, I’m here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment.

In this episode, I cover:

• Why some runners love “the grind” and prefer to train or race with as little support as possible

• A contrasting mindset: optimizing performance and enjoying the experience

• The science behind why carbs improve performance in endurance sports

• Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue

• How under-fueling can negatively impact muscle mass and body composition

• The importance of gut training during your workouts—not just on race day

• The truth about fasted training and glycogen depletion

• Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies

• Practical reasons to fuel during training (gear, logistics, GI practice, etc.)

Whether you’re newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn’t mean I should” mindset might be worth exploring.

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

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 up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits. Whether you struggle with all-or-nothing thinking, negative self-talk, or the fear of success, this episode will help you reframe your mindset and start making meaningful progress toward your goals.

In this episode, you’ll learn:
🧠 What self-sabotage really is—and why it’s not about laziness or lack of willpower
🚩 How to recognize self-sabotaging behaviors in your running, nutrition, and recovery routines
💬 Common thought patterns that keep runners stuck (hello, all-or-nothing mindset)
🧩 The role of identity, limiting beliefs, and fear of failure or success
👥 How friends, family, and social dynamics can unintentionally fuel self-sabotage
✅ Practical steps to break free from these habits and move toward your goals with confidence

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

Welcome to season 3, episode 10 of The Fuel Run Recover podcast!

Have you ever dreamed of running a marathon in an epic destination like the Great Wall of China, Kilimanjaro, or the streets of New York City? If so, this episode is for you! 

In this episode, I sit down with Stephen Price, the founder of Dream Travel Canada, a company that helps runners experience races all over the world.

Stephen has traveled the globe, running marathons and ultras in some of the most breathtaking (and exclusive!) locations. He shares how he turned his passion for running and travel into a business, his experiences with world-renowned races, and how runners can secure their spot in high-demand events like the World Majors and runDisney races.

 We covered SO much great stuff in this episode, including…

🏃‍♂️ How Stephen founded Dream Travel Canada and turned his passion into a career
🌍 His experiences running all over the world—including some locations he can't even share!
🎟️ Why getting into big races has become so challenging
✅ Different ways to secure a spot in World Majors and runDisney races
💡 Tips for runners who missed out on lotteries but still want to race
🏆 Stephen’s all-time favorite race destination 

If you’ve ever wanted to run and travel (the easy way), this episode is packed with valuable insights!

 Find Dream Travel Canada on their website, or on Instagram @dreamtravelcanada!

Welcome to season 3, episode 9 of The Fuel Run Recover Podcast!

In this Q&A episode, I’m answering YOUR questions from Instagram—covering everything from carb loading to body fat, hydration hacks, and how to train smarter for your next race. If you’ve ever wondered how to fuel right, train with intention, or make the most of your off-season, this one’s for you!

Questions Answered in This Episode:
🔥 Are long-distance runners at higher risk of diabetes due to carb intake?
🚀 Why carb loading matters even if you use gels during your run
⚡ How fast should speed work be for half marathon or marathon training?
💧 Best ways to carry fluids if you hate belts or vests
🧠 How to lower body fat percentage in the off-season—without sabotaging performance
🔥 How many calories do you really burn while running?

Whether you're building mileage, coming back from a break, or chasing a new PR, these answers will help you fuel, run, and recover smarter.

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!

Are you making the most of tune-up races in your training cycle? Whether you're gearing up for a half-marathon, marathon, or another big goal, tune-up races can be a game-changer in your preparation. But how do you use them effectively without sabotaging your main race?

In this episode of The Fuel Run Recover Podcast, I’m joined by Coach Seth Funderberg, owner and head coach of runBMT, a Central Florida-based training program built on community and performance. Seth is not only an experienced coach but also an active competitor—most recently racing the Berlin Marathon, with big goals for 2025 and beyond.

We dive into:
✅ What tune-up races are and how they fit into a training plan
✅ How to choose the right distance and timing for a tune-up race
✅ The key takeaways runners should focus on during these races
✅ Common mistakes to avoid and how to balance effort vs. recovery
✅ How tune-up races can build confidence, sharpen race-day strategy, and refine nutrition

If you’re training for a big race and want to level up your approach, this episode is packed with insights you won’t want to miss!