Welcome to season 2 episode 33 of The Fuel Run Recover Podcast!

In this week's episode, we're talking about double workout days, and how to fuel for optimal performance and recovery.

If you train twice a day, even just a few days per week, a dialed-in fueling plan is key to have great quality training sessions that don't leave you exhausted and sore.

Get my tips and strategies for double workout day fueling so you can get the most out of all your workouts and crush your running goals!

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 episode 32 of season 2 of The Fuel Run Recover Podcast! In this week's episode, were breaking down one of the hottest topics in nutrition...sugar.

Tune in to learn:

- Why is sugar such a controversial topic for runners when it comes to their nutrition?

- What are the different types of sugar a runner might consume?

- What is the difference between intra-run fueling and your regular day to day nutrition?

- Do runners need to avoid sugar in their diets entirely?

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 31 of The Fuel Run Recover Podcast!

In this episode, we're covering everything you need to know about rest days.

What counts as rest, and how does active recovery fit into the overall rest day picture?

Should you take rest days just from running and incorporate other activities on your non-running days, or do you really need time away from all exercise?

Get the answers to these questions and 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 ⁠The Fuel Train Recover club here!⁠

Welcome to season 2, episode 30 of The Fuel Run Recover podcast, where we're answering the simple, but interesting questions... why are intra run fuel recommendations given in grams per hour of running, not by weight?

Most nutrition guidelines are based on body size, and personalized in grams per kilogram of body weight. But, intra-run fuel is just....different.

In this episode I'm breaking down why intra-run fueling is different than just about every other nutrition guideline, and what the most important factor really is!

Looking for the resources mentioned in today's episode?

⁠Get your free fueling and strength training guide for runners here⁠

And, learn more about ⁠The Fuel Train Recover club here!⁠

Welcome to season 2 episode 29 of The Fuel Run Recover podcast!

In this week's episode, we're discussing the answer to what should be a simple question...should you cap your long run at 3 hours max?

While some people might see this as a straightforward yes or no issue, it might be a little bit more complex than that, depending on you as a runner, the race you happen to be training for, and your performance goals.

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 28 of The Fuel Run Recover podcast, where I'm so excited to bring you this interview with Fuel Train Recover Client Kyle Kenyon, who recently trained for and achieved his first sub-4 marathon!

In this episode you'll hear all about Kyle's training, nutrition, and recover strategies, the barriers he overcame along the way, and how he almost didn't achieve his goal due to some race day pacing missteps!

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 27 of the Fuel Run Recover podcast!

In this week's episode we're talking all about tapering for your race!

If you've taken a look ahead at your training plan and wondered why on EARTH you're running fewer miles leading up to your big race, then this episode is a must-listen!

Learn what tapering is, why it's effective for boosting race day performance, and what the research really says about how long your taper should be.

We'll also dive into which workouts you should keep during your taper, and which you should skip!

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 26 of The Fuel Run Recover Podcast! In this episode we're talking all about how to avoid or manage GI issues that can negatively impact your running.

Learn WHY you might be experiencing certain symptoms during a long run or workout, and most importantly, what you can do about it so GI issues don't take you out on race day!

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 25 of The Fuel Run Recover Podcast!

In this week's episode, I'm sharing some travel tips that will help you have a successful race experience.

You've put so much time, effort, and energy into your training plan, you don't want to have all that go to waste with a travel mishap, whether it's a forgotten item, missing packet pick up, or eating something that doesn't sit well the morning of your race.

With these tips you'll understand how to successfully plan and prepare for a smooth travel experience.

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 24 of The Fuel Run Recover Podcast where I'm bringing you a nutrition-focused Q&A episode!

In this week's episode I'm answering your listener-submitted nutrition questions, including:

1. Can you eat too many fruits and vegetables?

2. Should you eat back all of the calories you burn through exercise?

3. How to manage the increase in energy needs for high training volumes with wanting to lose weight?

4. How to fuel runs as a gluten intolerant athlete

5. What are the best carb sources to use for workout recovery?

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!