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!

The trend of "raw dogging" races—running marathons with little to no training—is taking over some corners of social media, but is it actually a good idea? In this episode, we dive into the just send it mentality and break down the risks of attempting a marathon unprepared. From injury and exhaustion to long-term setbacks, we explore why training matters and what happens when you skip it.

💡 In This Episode, You’ll Learn:
✔️ Why runners are choosing to "raw dog" race day
✔️ The real health risks of running a marathon without preparation
✔️ When spontaneity in racing is okay—and when it’s a terrible idea
✔️ The science behind endurance training and injury prevention
✔️ How to balance adventure with smart training strategies

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 website⁠⁠⁠www.stephaniehnatiuk.com⁠⁠⁠!

In this episode of The Fuel Run Recover Podcast, I sit down with fellow Dietitian Kylee VanHorn to dive into the world of ketones. We break down what they are, how they work, and whether they have a place in an athlete’s fueling strategy. If you’ve been curious about ketone supplements, their potential benefits, and how they compare to carbohydrates, this episode is for you!

What We Cover:
✔ What are ketones?
✔ Endogenous ketones vs. dietary– is there a difference?
✔ The potential mechanisms behind ketones and their role in physical and cognitive performance
✔ How ketones are absorbed in the gut and whether they can be used alongside carbohydrates
✔ Possible negative side effects of ketone supplements in training and competition
✔ How much energy ketones provide compared to carbohydrates
✔ The speed of ketone metabolism – do they work as fast as carbs?
✔ Can ketones enhance recovery?
✔ Key considerations for athletes curious about ketones

Kylee brings a wealth of knowledge to this conversation as the founder of Flynutrition, a sports nutrition business dedicated to helping endurance athletes fuel smarter. She is passionate about separating nutrition facts from fads and providing practical fueling solutions. Kylee is also a newly published author of Practical Fueling for Endurance Athletes, a must-read for any runner, cyclist, triathlete, or skier looking to optimize performance through nutrition.

You can order Kylee’s book Practical Fueling for Endurance Athletes , and learn more about Kylee and Flynutrition at www.flynutrition.org

Looking for the other resources mentioned in today's episode? Get your free fueling and strength training guide for runners here!

In this week's episode of The Fuel Run Recover podcast, we’re diving into the buzzword “hybrid athlete”—what it means, how it’s not exactly new, and what it takes to thrive when juggling multiple fitness disciplines.

Whether you’re a runner looking to add strength training or someone intrigued by the challenge of blending endurance and power, this episode is packed with insights to help you succeed.

What You’ll Learn:

• What is a Hybrid Athlete?
  Discover the definition of a hybrid athlete and how cross-training plays a role in fitness and performance.
• Keys to Success:
  We’ll cover the critical elements—natural talent, adequate training time, and a solid recovery plan—that hybrid athletes need to excel.
• The Reality Check:
  Why the idea of being a jack-of-all-trades might not deliver the best results for every fitness goal.
• Promises vs. Reality:
  Explore the benefits of hybrid training—like improved fitness, variety, and motivation—while uncovering potential downsides, such as overtraining and conflicting goals.
• Training Smart:
  Learn about hybrid workouts, scheduling strategies, and the importance of periodizing your training to avoid burnout and injuries.

Whether you’re already embracing the hybrid athlete mindset or curious about trying it, this episode will give you the tools to approach your training with purpose and balance.

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 website⁠⁠www.stephaniehnatiuk.com⁠⁠!

Are you a vegan runner or curious about incorporating more plant-based meals into your diet? In this episode of The Fuel Run Recover Podcast, we’re diving into everything you need to know about nutrition for vegan runners, including the benefits, challenges, and key nutrients to focus on.

• Understanding Plant-Based Diets: The differences between vegan, plant-based, and flexitarian eating styles.
• Why Go Plant-Based? Ethical, environmental, and health-related reasons for considering this lifestyle.
• The Benefits for Runners: How a plant-based diet can provide excellent fuel for your runs, increase your fruit and veggie intake, and boost your nutrient density with plant proteins.
• Overcoming Challenges: Tips to meet your calorie and protein needs, balance macros, and nutrients to watch

Whether you’re fully vegan or just exploring adding more plant foods to your diet, understanding how to fuel your body is key to reaching your running goals.

Need help fine-tuning your nutrition or understanding your supplement needs? Let’s work together! Learn more by visiting www.stephaniehnatiuk.com

Looking for the resources mentioned in today's episode? Get your free Fueling Guide for Runners here!

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!

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality.

What You’ll Learn in This Episode:
✔ The different types of running goals (outcome, performance, process) and how they work together
✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful
✔ The power of your WHY and how it keeps you motivated when things get tough
✔ The importance of breaking your goal into action steps and tracking progress
✔ Why accountability, flexibility, and self-compassion are key to long-term success

Resources & Links:
📄 Download the Free Fueling and Strength Training Guide for Runners

Let’s Connect!
📲 Follow me on Instagram @steph.the.runners.dietitian
🎤 Subscribe & Leave a Review: If you loved this episode, let me know! Your reviews help more runners find the show.

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!