The Fuel Run Recover Podcast

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 goalsWhether 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 GatoradeWhy its might not actually be the best kept secret in marathon nutritionHow to safely experiment with it (if you want to try!)Tips for balancing your fluids and electrolytes during long runsLooking 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 timeHow to structure your training based on goal pace—and what it means if you can’t hit those numbers yetWhen (and how) to take a calculated risk and just go for it on race dayI’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.

Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down:❄️ Why running in the cold feels tougher than you think❄️ The real risks of pushing too hard in freezing temps❄️ Practical strategies to dress, fuel, and recover for winter running❄️ When it’s smart to swap the roads for the treadmillIf you want to stay consistent with your training (without freezing your toes off), this episode will give you the tools to run smarter all winter long.Looking for the resources mentioned in today's episode?⁠⁠⁠⁠Get your free fueling audit hereAnd if you’re ready for more support with your running this winter, 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.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.In this episode, I break down:✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery✅ Why carbohydrate balance is key for performance and protecting your protein intake✅ The role of macronutrient balance and micronutrients in keeping you running strong✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performanceIf you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.What should you do next? Take my free Fueling Audit, a quick yes/no quiz to see how your nutrition stacks up and where you can improve. Get your score 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.Let’s make sure your nutrition is finally working for you, not against you.

Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing?In this episode, I’m breaking it all down for you:Why most people (and especially athletes) aren’t actually getting enough protein, even if the internet says you areHow much protein you really need per day, and why timing matters just as much as total intakeThe truth about shakes, bars, and supplements—when they make sense, and when they don’tMy honest review of Tim Hortons’ protein latte (spoiler: it wasn’t what I expected!)Why this product surprised me—in a good way—and how it stacks up compared to other menu items with savvy marketing claimsIf you’ve been curious about the protein latte or just want to make smarter choices about how you fuel your body, this episode is for you.Looking for the resources mentioned in today's episode?⁠⁠⁠⁠Get your free fueling audit here!And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast, I’m sharing 5 essential tips to help you crush your fall race—from building smart mileage to dialing in your nutrition and mental game.Here’s what you’ll learn in this episode:How to prevent injuries with gradual mileage increases and weekly strength trainingWhy practicing your race day nutrition plan in advance is non-negotiableHow to train your gut to handle carbs and fluids for peak performanceThe importance of planning for race day conditions (weather, terrain, and start time)Simple but powerful mental training strategies to carry you through the toughest milesIf you’ve got a race on the calendar this fall, this episode will help you line up with confidence and cross the finish line strong.Looking for the resources mentioned in today's episode?⁠⁠⁠⁠Get your free fueling audit for runners here⁠⁠⁠⁠And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along?In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealistic expectations it created for all of us watching at home, to one made for TV moment that still makes me feel emotional to this day — I unpack the emotional and cultural impact these shows left behind.We’ll talk about what The Biggest Loser got wrong, how those messages still linger in our lives, and most importantly, how we can start making it right.And, if you're looking for a coach who is the exact opposite of Jillian Michaels who can help you both reach your fitness goals and undo the harms of diet culture and weight loss TV, I'd love to help you. Click the links to learn more about my 1:1 coaching programs or my one stop shop for runners, The Fuel Train Recover Club!

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 here⁠⁠⁠⁠And, 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).How to know if you’re ready to start a structured training plan.Looking for the resources mentioned in today's episode?⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠And, 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 planNeed 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

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 againWhether 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 here⁠⁠⁠⁠And, 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 adviceWhether 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 here⁠⁠⁠⁠And, 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 here⁠⁠⁠⁠And, 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 soundsThe truth behind “train low, race high” and who that strategy is actually forHow the belief that “lighter is faster” can lead runners down a dangerous pathIf 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 here⁠⁠⁠⁠And, 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 runWhy we can’t just run as fast as we want for as long as we wantThe difference between physical and mental fatigue (and why you need to address both)The key models and theories that explain why fatigue happensWhy fatigue isn’t just about muscles or mindset — it’s multifactorialPractical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniquesWhether 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 Stronger⁠We’ll dig into real-life fueling strategies to improve energy, recovery, and performance—without the post-run hanger.⁠Save your spot here!

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 laterWhat 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 itEasy, realistic strategies to fuel smarter so you don’t end up in the hungry-caterpillar spiralIf 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 StrongerWe’ll dig into real-life fueling strategies to improve energy, recovery, and performance—without the post-run hanger.Save your spot here!