Welcome to season 2, episode 35 of The Fuel Run Recover podcast, where we're taking about swimming, and why as a runner you might want to do more of it!

In this episode, I sat down with Triathlon coach Lana Burl, who shares with us some of the amazing things swimming can do for you both physically and mentally to improve your running performance.

Lana Burl owns LB Endurance, coaching endurance athletes focused on triathlon, running, swimming and cycling. She operates the LB Endurance Lab in Knoxville, TN, USA providing performance testing services for athletes as well as swim instruction and 1:1 coaching.

She coaches Masters Swim, and her coaching certifications include USA Swimming, USA Triathlon, USA Cycling and US Masters Swimming, and she has a MS in Nutrition. She emphasizes life balance, continuous learning and having fun with sport.

Lana has years of experience in endurance sport, currently enjoying marathon swimming, triathlon and multisport events, including twice representing Team USA at the ITU World Championships.

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 34 of season 2 of The Fuel Run Recover podcast! In this week's episode, were unpacking why marathon training and weight loss don't always mix.

While it might seem like a no-brainer that you should see weight loss while upping your running mileage (helloooo calorie deficit!) this doesn't end up being the case for a LOT of runners.

What gives? Why is weight loss during marathon training not as simple as running more miles and seeing the scale drop along the way?

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 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!