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 training

• Why practicing your race day nutrition plan in advance is non-negotiable

• How to train your gut to handle carbs and fluids for peak performance

• The importance of planning for race day conditions (weather, terrain, and start time)

• Simple but powerful mental training strategies to carry you through the toughest miles

If 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 here⁠⁠⁠⁠

And, 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 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).

• • 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 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!⁠