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!

Welcome to season 2 episode 23 of The Fuel Run Recover Podcast, where I'm bringing you a VERY special episode all about supplements and your running, with Jessica Beale-Stahl AKA The Athlete's Pharmacist!

This is a fantastic conversation, covering what runners need to know about the supplement industry regulations regarding safety and labelling, how to choose the right supplements for you, and what role supplements play in the context of a healthy diet and proper training and recovery.

Jessica Beal-Stahl, PharmD, founded The Athlete’s Pharmacist, where she practices as a clinical sports pharmacist consulting with athletes, teams, and organizations. She received her Doctor of Pharmacy from Mercer University in 2009. She has also been practicing at Hobbs Pharmacy, an independent community pharmacy, where she serves as Director of Clinical Services and runs the Compounding Department while leading the pharmacy's clinical services to focus on wellness, hormones, and genetics.

You can find Jessica on Instagram www.instagram.com/jessb_rx/

LinkedIn: www.linkedin.com/in/jessica-beal-stahl-pharmd-994603140/

or on her website: www.theathletespharmacist.com

Looking for the other 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 22 of The Fuel Run Recover Podcast, where I'm excited to bring you this in-depth conversation all about how runners can avoid RED-S (relative energy deficiency in sport), with fellow Dietitian Laura Moretti Reece!

Laura completed her Master’s Degree in clinical nutrition at New York University. As a Certified Specialist in Sports Dietetics, Laura specializes in sports performance-based nutrition as well as treating REDs, disordered eating and eating disorders in athletes.

Laura has an extensive amount of experience in consulting and collaborating with Olympic and professional athletes, local colleges and universities, as well as professional sport and dance facilities. She was recently appointed to the REDs Expert Advisory Panel for The US Olympic and Paralympic Committee. Laura currently serves as the Lead Dietitian for the Female Athlete Program at Boston Children's Hospital. She is also the consulting dietitian for the Boston Ballet Company and Schools.

Laura served as the Co-Chair for the International Academy of Eating Disorders Sport and Exercise Special Interest Group, and was also the Co-Chair of the 2019 Female Athlete Conference.

Laura is also a multiple time Boston Marathon qualifier and finisher, as well as a triathlete, and skier.

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 21 of The Fuel Run Recover podcast, where we're diving into all things training, with your listener questions!

In this episode, we're covering listener submitted questions related to strength training, cross training, base building and 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 working with me by visiting my website ⁠www.stephaniehnatiuk.com⁠!

Welcome to season 2, episode 20 of The Fuel Run Recover podcast where I'm excited to share with you my TOP tips for preventing a race-day DNF.

A DNF (or, Did Not Finish), is usually the last thing runners want to experience on race day. While unexpected things, like weather or accidents can always derail even the best laid plans, there are steps you can take in training to dramatically increase your chances of completing your event!

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!