What if the key to unlocking your best running performance isn’t just more training—but better fueling? In this episode ofThe Fuel Run Recover Podcast, I sit down with Ali Green (find her on insta@thesmileymiler), a passionate runner and mental health advocate, to talk about her journey of learning how to fuel properly and how it’s transformed both her running and overall well-being.

Ali, a 22-year-old runner with a background in psychology, recently graduated from Emory University and is preparing to pursue her Master’s in Mental Health Counseling and Behavioral Science at Boston University this fall. During her gap year, she’s balancing life as a preschool teacher while training hard, chasing race goals, and striving to be the best runner—and person—she can be.

We dive into:
✅ The biggest mistakes Ali made when she first started running and how she fixed them
✅ How better fueling helped her run stronger, recover faster, and feel her best
✅ The connection between nutrition, mental health, and athletic performance
✅ Her passion for helping athletes improve both physically and mentally

Ali’s story is a must-listen for any runner looking to feel more energized, perform better, and enjoy the sport to the fullest. Tune in and get inspired to fuel smart and run strong!

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 back to The Fuel Run Recover Podcast! Race day is the moment you’ve been training for—but these mistakes can make a big difference in your performance and experience. In this episode, we’re breaking down the most common race day mistakes runners make, and how to avoid them so you can show up feeling confident and prepared.

Here’s what we’re covering:
Why practicing your fueling plan before race day is non-negotiable
The risk of trying new gear on race day (hint: stick with what you know!)
How to simulate race day conditions in training for better preparation
The all-too-common mistake of going out too fast—and how to pace yourself wisely

Whether you're gearing up for your first race or your fiftieth, these tips will help you toe the line feeling strong and ready to crush it.

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!

What You’ll Learn in This Episode:

Resources & Links:

Let’s Connect!

Thank you SO MUCH for your support over the last 2 seasons of The Fuel Run Recover podcast. I'm so excited to share that season 3 is confirmed, and will be coming your way in early 2025!

Until then, catch up on any episodes you might have missed, or give your favorites another listen, you never know when you'll pick up another great piece of advice just by tuning in a second (or maybe 3rd) time!

You can also connect with me over on instagram @steph.the.runners.dietitian and of course if you haven't already, grab your Free Fueling and Strength Guides for runners here!

See you in 2025!

Welcome to season 2, episode 46 of The Fuel Run Recover Podcast, and our FINAL episode of season 2!

In this week's episode, I'm sharing my best tips and advice for navigating the holiday season while staying on track with your goals (sort of!). Tune in to hear why 'perfection' really isn't our goal, and how you can adjust your plans, schedule, and expectations to get the most enjoyment and restoration possible out of the holidays, without feeling like you need to 'start over' come January 1st.

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 2 episode 45 of The Fuel Run Recover Podcast, where I'm thrilled to bring you this conversation with Winnipeg runner and Fuel Train Recover Club member, Wendy! Wendy just started running this year, and has been an incredible example of how by being consistent, taking things slow, and believing in yourself, you can achieve anything you set your mind to!

Here's a little more about Wendy...

My name is Wendy. I am a wife, mom & runner! I am middle age, mid sized and started running in January 2024.

I am a medical laboratory technologist but do not work in the typical lab setting. Currently I work at a corporate job which has me sitting at a desk for long periods of time. My sister had a heart attack in 2023 so in January 2024 I decided I needed to become more active and also try to reduce my heart disease risk. So, in January 2024 I signed up for the 5km run @ the mb marathon. I have no prior running experience other than that from middle school, which was many, many years ago!

While training for my 1st  run, I started noticing the mental health benefits.  Sticking to a routine, getting outdoors, moving my body, and prioritizing "my run time" made me a much nicer person! I completed the 5km run and felt incredible crossing the finish line & having my husband & son there cheering me on.  I guess you could say I got hooked to running! I completed the winnipeg 10&10 5km run, wfps 10km run and the frightening fiver all this year.

I am a regular mom, working fulltime and dealing with family responsibilities however I think its important for us to take care of ourselves so we can take care of our families. I encourage you to Sign up for a race, believe that you can do it & challenge yourself.

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 2, episode 44 of The Fuel Run Recover Podcast, where I'm so excited to bring you this great conversation all about how RunDisney runners can make it to the finish line of their events pain-free!

If you're signed up (or thinking of signing up) for a RunDisney event, you don't want to miss this episode!

Ali shares her incredible wisdom, tips, and advice for how runners (especially those with knee pain) can still train for, and finish their events, and enjoy themselves too!

Ali is a physical therapist with over 12 years experience specializing in knee injury prevention and performance for runDisney runners. She works closely with recreational runners training for Disney races to help them cross the finish line without feeling broken. With a deep understanding of biomechanics and muscle performance combined with the unique challenges of multi day Disney race events, Ali’s coaching method balances building strength and endurance with supporting the body’s muscular demands for long-distance training. Her goal is to help runners train consistently without needing extended breaks from running, guiding them through 1-on-1 customized coaching, semi-customized group programs, and individual workout programs designed to fit their specific needs. You can find Ali on Instagram @rundisneydpt and on her podcast "Running to the Castle" anywhere you listen to podcasts.

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 2, episode 43 of The Fuel Run Recover podcast, where we're unpacking some of my LEAST favorite advice when it comes to your training and fitness.

Everything from...

'Never miss a Monday!" to "Don't strength train, it'll make you bulky!"

Tune in to hear why some of these commonly-heard tips drive me up the darn wall, and what you should do instead to actually become a more consistent, stronger 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 2, episode 42 of The Fuel Run Recover podcast, where I'm joined by fellow running coach and podcast host Elisabeth Scott from Running Explained!

Elisabeth and I always have a great time chatting about all things running, and this time around is no different as we dig into how coaches like ourselves, who primarily coach the 'everyday runner', take and translate running research, advice, and rules and apply them to our clients.

Can the average runner really apply a lot of running advice, or are they setting themselves up for frustration and failure by trying to train like the elites?

Hear our thoughts (and of course so much more!)

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 2, episode 41 of The Fuel Run Recover podcast, where I'm back to answer more of YOUR listener questions!

In this week's Q&A episode, we're talking ice baths, carbon plated shoes, fueling for evening runs, and whether or not you should choose gels with added nutrients.

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!