This week, we're re-visiting the topic of running and body composition with a re-release of Episode 2 of The Fuel Run Recover Podcast!

I'm breaking down all things body composition and running. If you've been struggling with your weight as a runner, and need a solution that won't leave you exhausted and starving, then this episode is for you!

Learn what body composition is, what factors impact it, and why you should focus your efforts here vs the number on the scale. 

In this re-release of episode 8 of The Fuel Run Recover Podcast, I'm sharing some of the most common strength training mistakes I see runners making, and most importantly- how you can fix them. I'm also sharing my newest free resource to help you consistently and effectively incorporate strength training into your routine, without needing to spend hours in the gym.

Grab your copy of my strength training guide for runners by ⁠clicking this link⁠. Just enter your email address and it will be sent right to your inbox! 

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Welcome to the re-release of episode 9 of The Fuel Run Recover Podcast! In this episode, I'm sharing the top reasons why slow running is beneficial for helping you build speed and endurance as a runner. If you've been having trouble improving your race times or can't seem to run for longer than a few minutes at a time, then this episode is a must-listen. 

Follow me on Instagram ⁠@steph.the.runners.dietitian⁠ for more nutrition and training content created just for runners. And, learn more about how you can work with me by visiting ⁠www.stephaniehnatiuk.com!⁠

And don't forget to grab your copy of my free Fueling and Strength Training Guides for Runners by ⁠⁠clicking here!⁠

Welcome to episode 45 of the Fuel Run Recover Podcast, and the FINAL episode in season 1! (don't worry though, we have PLENTY of great content coming out every week until season 2 kicks off in January)

In this final episode, we're talking all about the off season. I’ll be answering all of the questions you might have including why you need one, when is the best time to take one, how long should it be and how it can fit into your yearly training schedule.

Then we’ll discuss common mistakes runners make when it comes to their off season and how to navigate these so you can get the most out of your well deserved break!

Welcome to episode 44 of The Fuel Run Recover Podcast where I am so excited to bring you this GREAT conversation about nutrition for endurance training, developing the right mindset toward eating, and the possibilities beyond a focus on weight with Fuel Train Recover program graduate Julie Simpson!

When she's not swimming, biking, or running, she can usually be found in the kitchen where she enjoys exploring different techniques and flavour profiles, or buried under her 3 dogs who are the true rulers of the household (just don't tell the cats or the hedgehog).

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

Are you struggling to lace up and get out the door for your runs? Burnout and overtraining are real and can impact anyone. Especially if you've been signing up for race after race, with no real break in between training cycles. Or, if you're the type of person who only feels motivated to run when you have a big event looming before you.

In today’s episode, I’m uncovering the warning signs of burnout, exploring what might lead to burnout, and sharing some strategies to effectively cope so you stay on track with your running (or, when you might just need a break!)

Of course, if you're looking for additional help with your nutrition and training strategies, visit my website: www.stephaniehnatiuk.com to learn more about how we can work together.

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

In this week’s episode, I sat down with Laura Lutes, a Fuel Train Recover graduate who shares her super relatable journey of going from 'effortless athlete' as a teen and young adult, to needing to learn the right ways to train and fuel her body to actually enjoy running and stay (mostly) injury free.

A new(ish) runner, Laura began running consistently in August 2020 while living in Ottawa. Despite some apprehensions about going from casual runner to racer, Laura is looking forward to her very first trail race, with her sights eventually set on the Squamish 50km. Even though Laura doesn't describe "running as my therapy" (she says she has therapy for that!), Running is an important coping mechanism for her. She sees it as a chance to get out of her own head and go on little adventures in her neighbourhood and local trails.

Running with her dog Goose always helps slow her down to allow for his sniff breaks!

If you’re looking for some additional help with improving your running performance, I would love to help you out! Learn more about how we can work together by visiting my website ⁠www.stephaniehnatiuk.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

This time around, we're talking hormones and how they can impact our health and running performance. Then, what about the difference between animal and plant proteins? Is one more beneficial than the other for runners? Then, we’ll talk about electrolytes, cross training, and dive into the best way to adjust our nutrition and fueling strategy as our running volume increases.

If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

In today’s episode, I’m exploring the ideal time to lace up for a run. We’ll discuss the pros and cons of running at different times during the day, and I’ll share my personal experience and tips on how I became a successful and consistent morning runner.

If you’re looking for some additional help with your nutrition and training strategy, visit my website  www.stephaniehnatiuk.com to learn more about The Fuel Train Recover Group Program!

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox! 

In today’s episode, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success.

If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com

Grab your copy of my strength training guide for runners by ⁠⁠clicking this link⁠⁠. Just enter your email address and it will be sent right to your inbox!