You crossed the finish line of your goal race!... Now what?
In this episode, I’m walking you through what to do in the days and weeks after your big race. From celebrating your accomplishment (even if things didn’t go to plan) to refueling, reflecting, and deciding what’s next, I’ll help you recover mentally and physically so you can come back stronger for your next goal.

We’ll cover:
✅ Why celebrating matters — even after a “bad” race
✅ The 48-hour rule for processing post-race emotions
✅ How to do a meaningful race debrief (and what questions to ask)
✅ Why you shouldn’t rush to sign up for your next marathon
✅ How to think long-term about your running goals

Whether you crushed your PR or hit a wall, this episode will help you reset, learn, and plan your comeback the smart way.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠ to get you race ready for your upcoming event!

I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth?

In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut when you drink it mid-run, and when it might actually work as a budget-friendly option.

You’ll learn:

• How Coke stacks up nutritionally against Gatorade

• Why its might not actually be the best kept secret in marathon nutrition

• How to safely experiment with it (if you want to try!)

• Tips for balancing your fluids and electrolytes during long runs

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

So… how should you decide what your next race day goal should be? Whether you’re running your first half marathon or trying to shave minutes off your PR, choosing the right goal can make or break your race experience.

In this episode, I’m walking you through exactly how to set a race goal that makes sense for you—based on your training, experience, and mindset.

Here’s what you’ll learn:
How to set realistic goals when you’re racing a new distance for the first time.
How to use past race data or time trials to predict your next finish time
How to structure your training based on goal pace—and what it means if you can’t hit those numbers yet
When (and how) to take a calculated risk and just go for it on race day

I’ll also share how I chose my own goal for a recent 10-mile race—and what it taught me about pacing, expectations, and confidence.

How do you set your race day goals? Come share your story with me on Instagram @steph.the.runners.dietitian!

And if you’re ready for more support with reaching your race day goals, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for personalized ⁠1:1 coaching ⁠this fall.