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!