Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free.
In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll learn:
Why both running uphill and downhill feels so challenging (and why they stress your body in very different ways).
What muscles are working harder on climbs vs descents.
How to adjust your race strategy on hilly courses so you don’t burn out early or miss your goals.
Key tips for form and technique to stay efficient, reduce injury risk, and even turn hills into your advantage.
Whether you’re training for a hilly 10K, a net-downhill marathon, or just want to feel stronger on your local routes, this episode will give you the practical tools to run smarter on every incline and descent.
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!
One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train.
The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level.
In this episode of The Fuel Run Recover Podcast, I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon.
Whether your goal is simply to cross the finish line or to chase a new personal best, you’ll learn how to set a realistic training timeline that sets you up for success without injury or burnout.
What You'll Learn in This Episode:
Why your training timeline is one of the biggest factors in reaching your race goals.
How your base mileage and running history influence your readiness.
How to adjust your timeline based on your goal type: finishing vs. racing for a time.
Recommended training windows for each distance.
Mistakes to avoid when choosing a training plan (like starting too soon or underestimating recovery needs).
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!
In this Q&A episode, I’m answering your most pressing nutrition questions—from sweat rates and salt tablets to carb loading and calorie needs. If you’ve ever wondered how to fuel smarter or adjust your approach based on your body’s needs, this episode is for you!
1. Is it normal to increase sweat rate after taking a salt pill while running?
2. What are some alternatives to large volumes of food and sugar-sweetened beverages for runners who can't tolerate those during carb loading?
3. How many calories should I be eating per day to support my running?
4. What are the best foods to carb load with?
Do you have more running and nutrition questions you want answered? Join me inside The Fuel Train Recover Club, where you can get personalized answers to all your running nutrition questions—plus live coaching, expert tools, and a supportive community.
Looking for your free fueling and strength guide for runners? Click here!
Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day.
Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, duration, sweat rate, and even personal taste preferences. I’m walking you through the three essential components of an intra-run fueling plan—fluids, fuel, and electrolytes—so you can go into race day fully prepared and avoid hitting the wall.
Whether you’re training for your first half marathon or chasing a PR, this episode will give you the tools to fuel smarter and run stronger.
What You’ll Learn in This Episode:
✅ Why using the same fueling strategy for every race can backfire
✅ How fluid intake needs can change depending on race-day weather
✅ The difference between drinking for thirst vs. drinking to meet fueling goals
✅ Tools for estimating your sweat and electrolyte losses
✅ How to hit your hourly carb targets without overloading your gut
✅ When to separate fuel and hydration—and when combining them makes sense
✅ Tips for customizing your plan based on your taste, texture, and gut preferences
✅ Practical strategies for testing and training with your fueling plan
Need Help Creating Your Race-Day Plan?
Whether you’re not sure where to start or need help dialing in the details, I’d love to help you build a strategy that works for your body and your goals. Work with me 1:1 or join The Fuel Train Recover Club for access to coaching, customizable plans, and more.
Get your free fueling and strength training guide for runners here
This week on The Fuel Run Recover Podcast, I'm joined by Deanna Rempel, a Registered Respiratory Therapist and passionate trail runner from Manitoba, for a timely and informative conversation about air quality and how it affects runners.
Deanna brings her unique perspective from working in ICUs, emergency rooms, and on the trails. As wildfires and smoke become more common, understanding the Air Quality Health Index (AQHI) and its impact on our performance and long-term health is more important than ever.
In this episode, we cover:
What the AQHI is and how to interpret it
Why the numbers don’t always match what you see or smell outside
Short-term vs. long-term health risks of running in poor air quality
Whether a few smoky runs can really do lasting damage
How to adapt your training when living in areas with regular air quality issues
Practical tips to protect your lungs and make smart running choices when air quality dips
Whether you're a road runner, trail lover, or ultra enthusiast, this episode will help you make informed decisions to protect your respiratory health without sacrificing your training.
Follow @manitoba_trail_runners to keep up with Deanna’s adventures and Manitoba’s amazing trail running community.
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!
In this inspiring episode of The Fuel Run Recover Podcast, I sat down with runner, community builder, and FTR Club member Maria Cefali to talk about rediscovering the joy of running after time away—and what it means to connect with the best version of yourself through movement.
Maria began running 18 years ago, driven by a simple curiosity: What would happen if I just showed up? Since then, she’s completed 11 half marathons and turned her love of running into a community experience and charitable effort, raising over $12,000 for Sleep in Heavenly Peace Winnipeg.
After a few quieter seasons, Maria made the decision to return to running with renewed purpose—and this time, with support. She shares what led her to join The Fuel Train Recover Club, how nutrition changed her relationship with training, and the surprising mindset shifts that helped her line up with confidence at the 2024 BMO Half Marathon.
We chat about:
✅ What inspired Maria to return to running after time away
✅ Why she decided to invest in coaching and nutrition support
✅ The most impactful and surprising lessons she learned
✅ How this training cycle felt different—mentally and physically
✅ Her advice for runners trying to find their rhythm again
Whether you’re a seasoned runner or trying to get back into a groove, Maria’s story is a reminder that it’s never too late to show up for yourself.
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 24 of The Fuel Run Recover podcast!
In this episode, we’re breaking down one of the biggest mindset traps runners (and let’s be real—most people) fall into when it comes to nutrition: labeling foods as good or bad.
As a dietitian who works with endurance athletes, I see firsthand how black-and-white thinking about food can create unnecessary guilt, confusion, and even lead to under-fueling.
We’ll dive into why nutrition advice on social media is so often sensationalized, how industry funding shapes all types of food research (not just the ones you think), and why moderation and balance aren’t “cop-outs”—they’re the foundation of a sustainable, healthy diet.
You’ll also learn:
✔ Why “everything in moderation” isn’t just boring dietitian talk—it's science
✔ How social media algorithms reward extremes, not accuracy
✔ The truth about processed foods, artificial sweeteners, and “toxins”
✔ Why seeing food as morally neutral is a game changer for performance and mindset
✔ How to protect your feed (and your mindset) from toxic nutrition advice
Whether you’ve ever wondered if diet soda is secretly ruining your training, or feel like your eating habits are “good” or “bad” depending on whether you had dessert, this episode is for you.
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!
This week on The Fuel Run Recover Podcast, I’m joined by the incredibly inspiring Bec Mills — a mother of two, small business owner, and now ultra marathoner — who shares her journey from rural Western Australia to completing a 50K trail race.
Bec’s story is all about chasing goals that scare you, pushing through comfort zones, and learning how to train and fuel smarter along the way. From netball in high school to strength training and sports through university, running has always had a place in her life. But it wasn’t until turning 35 that she decided to finally take the leap and go after her “one day” dream: running a marathon — and then some.
In this episode, Bec shares:
✅ How she balanced marathon training with motherhood, business, and sport
✅ The mindset shifts and nutrition changes that helped her thrive — not just survive — her training
✅ What it was really like to run the Yaberoo Trail Ultra 50K
✅ Surprising lessons from her training and racing journey
✅ Advice for runners considering stepping into ultra or trail running
✅ Why she believes in chasing the things that scare her (and why you should too)
Meet Bec:
Bec Mills is a mother of two and small business owner living in a tiny rural town in Western Australia. She’s been active since high school, where she first started running while playing netball and other sports.
Over the years, she’s grown her passion for movement through strength training and endurance sports. Inspired by volunteering at Ironman events during university, Bec made the decision in 2024 to pursue marathon running — and has since completed the Rottnest Marathon, Perth Running Festival Marathon, and Yaberoo Trail Ultra 50K.
Her mission? To keep doing things that push her limits and help her grow as a person and a runner.
🎧 Whether you’re curious about ultra running or looking for inspiration to chase a big, scary goal — this conversation will light a fire in you.
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!
Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.
Join me as I break down:
Why running fasted to burn more fat isn't as effective as it sounds
The truth behind “train low, race high” and who that strategy is actually for
How the belief that “lighter is faster” can lead runners down a dangerous path
If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better.
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 21 of The Fuel Run Recover podcast, where I'm so excited to share with you this conversation with recent Fuel Train Recover program 'graduate' Diane Wing, who shares her inspiring story of overcoming immense personal challenges to unlocking a BQ performance at this year's Fargo marathon. But, as if that isn't enough of an accomplishment for one season, Diane is currently planning a run across Manitoba this summer to raise money for mental health and suicide prevention.
Here's a little more about Diane!
Diane Wing is a 1st grade teacher, mother of 2 and a grandmother of 2 (her 4 greatest accomplishments) from Portage la Prairie, Manitoba. She started her running journey after her husband passed away in 2012 for her mental wellness.
In 2014, she ran her first 1/2 marathon at the MB Marathon as part of a relay team with her cousins (as a tribute to her late husband, Kelly). She really enjoyed this experience and was hooked. A couple years ago, she decided to start a running group in Portage la Prairie and met some amazing like minded people. Some of them have even done some travel fun races together (Vegas and Phoenix Rock and Roll 1/2 Marathons).
Last year she decided to run a 1/2 marathon in each province. This year she decided to try to qualify for Boston at the Fargo Marathon and to do a run across Manitoba for her 50th birthday (50km a day for 10 days). To accomplish these last two goals, she needed some help getting her guts under control. This is where Steph came in (she was perfect because could help Diane achieve her running and dietary needs goals). Recently, Diane got her BQ time and now she is focused on her run across MB. She is hoping to see some friendly faces along the way and raise some money for CMHA (mental health and suicide prevention).
You can learn more about Diane's journey and support her by visiting her Facebook or Instagram pages, and donate to The Canadian Mental Health Association here!
Welcome to season 3, episode 20 of The Fuel Run Recover podcast, where we're talking about fatigue, and why you just simply can't run as fast as you want for as long as you want.
Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance.
You’ll learn:
What fatigue actually is and how it shows up during a run
Why we can’t just run as fast as we want for as long as we want
The difference between physical and mental fatigue (and why you need to address both)
The key models and theories that explain why fatigue happens
Why fatigue isn’t just about muscles or mindset — it’s multifactorial
Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques
Whether you’re training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments.
🎉 Ready to take your running and fueling strategy to the next level? Join me for my free live workshop Fuel Smarter, Run Stronger – happening June 18th!
You’ll learn how to fuel before, during, and after your runs to support better energy, faster recovery, and stronger performances. Save your spot here!
Welcome to season 3, episode 19 of The Fuel Run Recover podcast, where I'm sitting down with Dawn Williams, who after decades of running decided she was ready to tackle her first 26.2! Tune in to hear us chat about what motivated her to finally up her running game and tackle the marathon, and all of the things she learned along the way.
Get to know Dawn!
I’ve been running consistently for over 25 years and what I lack in speed, I more than make up for in dedication. I proudly call myself a back of the pack runner.
I run all 4 seasons which is a challenge sometimes in Montreal’s wicked winters and humid summers.
My running started in high school, but I was a sprinter doing 100m, 200m and the anchor leg for the 4x100m.
I’m also a data nerd and love diving into my stats and looking for anomalies and ways to be better.
My goal is to grow old with running.
I don’t have to run, I get to run, is my philosophy.
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.
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.
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!
