The Fuel Run Recover Podcast

In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business.This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the realities of marathon training while camping with toddlers, and the constant juggle of recovery, parenting, and work. There were so many moments that reminded me why I love running, and a few that reminded me just how hard it can be.On the personal side, watching my boys grow from babies to busy toddlers has been the most joyful part of my year, alongside some tough moments.Inside the business, Season 3 brought incredible conversations on the podcast, huge wins for my 1:1 clients and Fuel Train Recover Club members, and the launch of new resources like the Runners Fueling Audit and my Fuel Smarter, Run Stronger ebook. I also learned a lot about my own capacity as a mom and coach, and made strategic upgrades to the Club to create a more sustainable, high-quality coaching experience.I’m also sharing what I’m most excited about for 2026 — from chasing a faster half marathon PB, to exploring new marketing channels, to some very special guests already lined up for Season 4. And don’t worry: while I’m on break, I’ll be re-releasing some of the top episodes from this season so you have plenty to listen to.Thank you for being here through another amazing season. I can’t wait to bring you even more amazing conversations and deep dives in season 4!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 apply for limited spots in my personalized ⁠1:1 coaching ⁠programs.

How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of.We’ll talk about:Why two runners with the same plan can progress at totally different ratesThe role genetics play (and why they don’t determine whether you can be a strong runner)How personalized, consistent training creates year-over-year gainsWhat the research says about long-term improvements for recreational runnersThe key strategies you might be leaving on the table that can be costing you your PRs.Hydration mistakes that can make or break your raceHow these strategies combined can translate into real minutes off your next marathonIf you’ve ever wondered what you’re actually capable of, this episode will show you just how much potential you might be leaving on the table.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 apply for personalized ⁠1:1 coaching ⁠this season.

Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start.In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn:Why you need to make time, not find time, for strengthThe key goals your strength plan should supportHow to choose exercises, sets, reps, and progressions (without overthinking it)Why so many runners stall out — and the simple fixes that actually workHow to avoid trying to chase every goal at onceWhat periodization really looks like for runners who want long-term progressIf you’ve ever wondered how to schedule strength, build muscle, run faster, and prevent injuries without burning out, this episode is for you.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 winter.

In this very special episode of The Fuel Run Recover podcast, join me and my past client (and now host for the day!) Dawn Williams, who flips the mic and interviews me about my experience running the 2025 TCS New York City Marathon.We chat about what it was like to train for nearly a year while juggling twin toddlers and a business, the emotional rollercoaster of race day, and all the little moments that made NYC so unforgettable — from the electric energy of the 1 million + spectators to a very costly post race mistake that I'd never make again. You’ll hear about my fueling strategy, how I managed recovery, what I’d do differently next time, and why this race truly lived up to the hype.🎧 Tune in for a behind-the-scenes look at the world’s biggest marathon — mom edition!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.

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!⁠