You finish your long run feeling accomplished… but within hours, you're raiding the pantry, eating everything in sight, and still not feeling full. Sound familiar? You’re not alone—and those post-run hangries might be doing more than just messing with your mood. They could be sabotaging your training results too.

In this episode of The Fuel Run Recover Podcast, we're diving into:

• Why post-run hunger hits so hard (especially after long runs)

• How under-fueling before and during your run sets you up to feel out of control with food later

• What runners get wrong about post-run recovery nutrition (and how to do it right)

• Why your appetite might feel unpredictable during training blocks—and how to stabilize it

• Easy, realistic strategies to fuel smarter so you don’t end up in the hungry-caterpillar spiral

If you’ve ever felt frustrated by your appetite, performance, or the scale creeping up during training, this episode will help you reconnect the dots and take back control of your fueling routine.

Want to learn more?

Join me for a free live workshop on June 18th: Fuel Smarter, Run Stronger
We’ll dig into real-life fueling strategies to improve energy, recovery, and performance—without the post-run hanger.

Save your spot here!

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!