The Fuel Run Recover Podcast

Welcome to season 2 episode 13 of The Fuel Run Recover podcast, where we're wrapping up with part 3 of our 'top nutrition mistakes' series!

In this episode, we're talking about why restricting or avoiding carbs is one of the BIGGEST nutrition mistakes you can make as a runner.

Looking for the resources mentioned in today's episode?

Welcome to season 2 episode 12 of The Fuel Run Recover podcast, where we're continuing with part 2 of our 'top nutrition mistakes' series!

In this episode, I'm doing a deep dive into why not timing your meals around your training schedule is one of the BIGGEST nutrition mistakes I see runners make.

Looking for the resources mentioned in today's episode?

Welcome to season 2 episode 11 of the Fuel Run Recover Podcast where we're kicking off a 3-part series all about the BIGGEST nutrition mistakes I see runners making.

Today in part 1, we're talking about not eating enough (or, the right amount in general) to fuel your training.

Find out what can happen when you're not fueling your body properly for your training demands, and of course how you can fix it!

Looking for the resources mentioned in today's episode?

Welcome to season 2 Episode 10 of The Fuel Run Recover Podcast where I talk to Samantha Clemens, Clinical Psychologist and Ultra-Runner who shares her story of learning to fuel her body for endurance running while developing a healthier relationship with food and exercise.

Get to know Sam!

Samantha Clemens is a clinical psychologist and co-director of a large mental health clinic in the San Francisco Bay Area. Despite her demanding schedule, she finds solace and joy in her passion for running. This passion began at the age of 18, initially as a means to maintain fitness but quickly evolved into a profound love for the sport.

Samantha's journey in running is marked by significant milestones, including her first 5K and marathon in the same year. From there, she delved deeper into the running world, participating in numerous marathons, half marathons, and even ultra races. Throughout her running endeavors, Samantha found unwavering support and companionship from her sister, who has been her dedicated running partner. Their most recent adventure took them to Colorado for a challenging 3-day, 60-mile stage race.

Sam's relationship with food has been complex, marked by a history of struggles with dieting and food restriction since childhood. Recognizing the need for a healthier mindset, she sought the guidance of Steph to help her finally make peace with food.

Looking for the resources mentioned in today's episode?

Welcome to episode 9 of season 2 of The Fuel Run Recover podcast!

I'm so excited to bring you this episode, where I sat down with Fuel Train Recover program graduate Jeff Marshall, who shares his story of learning to fuel properly for his running goals while developing a healthier attitude toward eating and exercise.

A little bit about Jeff...

Jeff Marshall is a 39 year old recreational runner who was born and raised in Winnipeg, Manitoba, Canada.  He is a mechanical engineer who works as a project manager at his provinces' utility company Manitoba Hydro. Jeff started running late in high school to help him lose weight and has since developed a love for running, while overcoming various injuries and a poor relationship with food and exercise.  During this journey, he has completed five half marathon races and two full marathons, and is currently training for his third full marathon.When not running, Jeff and his wife Alexis are kept busy with their three children ages 7, 5 and 2

Looking for the resources mentioned in today's episode?

Welcome to season 2 episode 8 of The Fuel Run Recover Podcast!

In this week's episode, we're talking all about protein for runners.

- How much protein do you really need as a runner?

- What foods have protein, and what types should you eat vs avoid?

- Should you eat as much protein as possible if your goal is to build more muscle?

Get the answers to these questions and more by tuning into this week's episode!

Looking for the resources mentioned in today's episode?

Welcome to Season 2 Episode 7 of The Fuel Run Recover Podcast, where I sit down with Laurianne Robatel, who shares her story of preparing to run her very first marathon!

With a decade of running experience under her belt, Laurianne was ready to take on her next challenge, the Berlin Marathon in 2023!

Listen in to learn how she fell in love with the sport of running, what made her realize she needed help with her nutrition strategy, and what she learned along the way as she trained and successfully crossed the finish line on race day!

A bit more about Laurianne:

Laurianne grew up in Québec and since has moved to Switzerland, then France where she currently resides. She completed her first official run in 2016: a 10 Km in Lausanne. After 5 more 10K events she moved up to running half marathons, and completed more than 15 of those before deciding to tackle a 26.2.

Laurianne loves to run with her husband, or mom and brothers when she is visiting Canada.

Welcome to Season 2 Episode 5 of the Fuel Run Recover podcast where we're talking all about how to return to running post-partum with Kelly Small MPT, B.Kin!

Kelly Small is a Physiotherapist who has a special interest in pre & postnatal care & exercise prescription.

Being a mom is one of the most physically demanding endeavours and Kelly wants to promote physical activity and strength training throughout pregnancy & postpartum to help moms feel confident in their bodies ability to keep up with the demands of motherhood.

Kelly works out of her home in Winnipeg, which allows her to spend ample time with her patients and their unique needs.

In addition to woman’s health, she also works closely with a wide variety of orthopedic patients.

Welcome to episode 4 of season 2 of The Fuel Run Recover Podcast!

In this week's episode I am so excited to share this conversation with new runner and Fuel Train Recover program graduate Staceyann Doria!

Staceyann Doria, is a professional Event Manager and new runner. Instead of the typical New Year's Resolution she decided to do something that scared her and dived into the world of running. From zero miles to conquering a 20-mile race in under a year as part of the Javelina Jundred she embraced the challenge with open arms.

Welcome to season 2 episode 3 of The Fuel Run Recover Podcast!

In this week's episode, we're doing a deep dive on intra-run fueling. Do you really need it? When and what should you take? Aren't those gels and energy chews so full of sugar and bad for you?

Get the answers to these questions and so much more by checking out this week's episode!

Welcome to season 2, episode 2 of The Fuel Run Recover Podcast! In this week's episode, I sat down with fellow runner and physiotherapist Elliot Cooke to talk about all things running and injuries.

We answer questions like, why do we keep hearing that running is bad for our joints? and, how can runners keep their joints healthy? How much does wearing the right (or wrong) shoes play a role in developing injuries?

A little more about Elliot:

Elliott graduated from the University of Manitoba with a Master of Physical Therapy and a Bachelor of Science (Chemistry and Biology). He practiced at Elite Physiotherapy for three years before deciding to open a new clinic with a modern approach to Physiotherapy.

Elliott is a certified professional with The Running Clinic, SFMA levels 1 and 2, Acupuncture, Dry Needling, and Orthopaedic level 1. Elliott has also taken further education in Spinal Manipulation, TMJ pain, Long-COVID Rehabilitation, Hip OA, Pelvic Girdle Dysfunction, and Mulligan Mobilizations.

Elliott competed for the University of Manitoba Bisons as a Captain of the Track and Field and Cross Country teams. He raced middle distance and distance events, specializing in the 3000m. He has run several half marathons, shorter local races, trail races, and one marathon. He was most recently the winner of the 2024 Frostbite River Run 5 Km, and the 2023 Manitoba Marathon 10 Km.

Elliott spends his leisure time running, skiing, sailing, and playing squash. He is an armchair physicist and, despite being a lousy gardener, still loves to cook.

Welcome to Episode one of Season TWO of The Fuel Run Recover Podcast! In this episode I'm diving right in by sharing ten tips you need if you're running your first marathon this year.

And hey, even if you're not new to the marathon but still want to level up your game, these tips are here for you too!

Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you!

In this re-release episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition and training and talk about what you can do to optimize your nutrition strategies to improve your body composition. 

Welcome to the re-release of Episode 14 of The Fuel Run Recover Podcast, where we're talking all about intermittent fasting and the impact it can have on your running.

Curious about intermittent fasting and if it will make you a faster, leaner, stronger runner? In this episode I'm sharing everything you need to know about intermittent fasting and it's potential impacts on running performance.

Learn what exactly intermittent fasting is, and why some people seem to love it, while others have no success at all. I'm also doing a deep dive on the claims behind intermittent fasting, and if they stand up to everything we already know about performance nutrition and healthy aging.

Welcome to this week's re-release episode of The Fuel Run Recover Podcast, where we're going allll the way back to episode ONE of our first season!

Are you feeling stuck trying to eat less and move more for weight loss? Then this episode is for you! Learn why the eat less and move more mindset is bad advice for runners, and how what you can do instead to fuel your body better so you can run faster and get stronger. 

In this week's re-release episode of The Fuel Run Recover Podcast, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success.

In this week's re-release episode, we're talking meal planning. Do runners need one? Why is it that so many runners think they want or need a meal plan to eat well, only to wind up not sticking with it? What is the real 'secret ingredient' to healthy eating that will help you stick to your nutrition plan?

Welcome to this week's episode of the Fuel Run Recover Podcast, where we're re-releasing episode 19, all about the biggest carb loading mistakes I see runners making!

Like most things in the world of nutrition, carb loading can be a HOT topic. For every person who swears it's the best thing since sliced bread, you'll hear someone else who insists that it's a load of BS and completely a completely unnecessary practice.

So, what gives? How can something be scientifically-validated, yet also not work at all?

In this episode, I'm sharing some of the biggest carb loading mistakes I see runners make, and breaking down why some runners (and even their coaches) disregard the strategy as a whole.

If you're curious about the real story behind carb loading, and how you can properly implement it to improve your race-day performance, then this episode is one you don't want to miss!

This week, we're re-visiting the topic of running and body composition with a re-release of Episode 2 of The Fuel Run Recover Podcast!

I'm breaking down all things body composition and running. If you've been struggling with your weight as a runner, and need a solution that won't leave you exhausted and starving, then this episode is for you!

Learn what body composition is, what factors impact it, and why you should focus your efforts here vs the number on the scale. 

In this re-release of episode 8 of The Fuel Run Recover Podcast, I'm sharing some of the most common strength training mistakes I see runners making, and most importantly- how you can fix them. I'm also sharing my newest free resource to help you consistently and effectively incorporate strength training into your routine, without needing to spend hours in the gym.

Welcome to the re-release of episode 9 of The Fuel Run Recover Podcast! In this episode, I'm sharing the top reasons why slow running is beneficial for helping you build speed and endurance as a runner. If you've been having trouble improving your race times or can't seem to run for longer than a few minutes at a time, then this episode is a must-listen. 

Welcome to episode 45 of the Fuel Run Recover Podcast, and the FINAL episode in season 1! (don't worry though, we have PLENTY of great content coming out every week until season 2 kicks off in January)

In this final episode, we're talking all about the off season. I’ll be answering all of the questions you might have including why you need one, when is the best time to take one, how long should it be and how it can fit into your yearly training schedule.

Then we’ll discuss common mistakes runners make when it comes to their off season and how to navigate these so you can get the most out of your well deserved break!

Welcome to episode 44 of The Fuel Run Recover Podcast where I am so excited to bring you this GREAT conversation about nutrition for endurance training, developing the right mindset toward eating, and the possibilities beyond a focus on weight with Fuel Train Recover program graduate Julie Simpson!

Julie is a triathlete, dancer, actor, and teacher with an incredible ability to look like a sea monster in every race photo. At the time of recording, she was training for her first 70.3 in Arizona (which she completed prior to this episode being released!). She is also the president of the Trifactor Triathlon Club.

When she's not swimming, biking, or running, she can usually be found in the kitchen where she enjoys exploring different techniques and flavour profiles, or buried under her 3 dogs who are the true rulers of the household (just don't tell the cats or the hedgehog).

Are you struggling to lace up and get out the door for your runs? Burnout and overtraining are real and can impact anyone. Especially if you've been signing up for race after race, with no real break in between training cycles. Or, if you're the type of person who only feels motivated to run when you have a big event looming before you.

In today’s episode, I’m uncovering the warning signs of burnout, exploring what might lead to burnout, and sharing some strategies to effectively cope so you stay on track with your running (or, when you might just need a break!)

Of course, if you're looking for additional help with your nutrition and training strategies, visit my website: www.stephaniehnatiuk.com to learn more about how we can work together.

In this week’s episode, I sat down with Laura Lutes, a Fuel Train Recover graduate who shares her super relatable journey of going from 'effortless athlete' as a teen and young adult, to needing to learn the right ways to train and fuel her body to actually enjoy running and stay (mostly) injury free.

A new(ish) runner, Laura began running consistently in August 2020 while living in Ottawa. Despite some apprehensions about going from casual runner to racer, Laura is looking forward to her very first trail race, with her sights eventually set on the Squamish 50km. Even though Laura doesn't describe "running as my therapy" (she says she has therapy for that!), Running is an important coping mechanism for her. She sees it as a chance to get out of her own head and go on little adventures in her neighbourhood and local trails.

Running with her dog Goose always helps slow her down to allow for his sniff breaks!

This time around, we're talking hormones and how they can impact our health and running performance. Then, what about the difference between animal and plant proteins? Is one more beneficial than the other for runners? Then, we’ll talk about electrolytes, cross training, and dive into the best way to adjust our nutrition and fueling strategy as our running volume increases.

If you’re looking some help with a more personalized nutrition and training plan to optimize your running performance, visit my website: www.stephaniehnatiuk.com

In today’s episode, I’m exploring the ideal time to lace up for a run. We’ll discuss the pros and cons of running at different times during the day, and I’ll share my personal experience and tips on how I became a successful and consistent morning runner.

In today’s episode, we’re talking all things long run. We’ll discuss what exactly is considered a long run and how it differs from other runs, and how to mentally and physically prepare for your long run to help reduce anxiety and set you up for success.

Artificial sweeteners have been a long-time hot topic of debate that have been making their way back into the headlines recently. This may have you even more confused and unsure on if they’re safe and if you should be consuming them or not.

In this week’s episode, I’m breaking everything down and telling you exactly what they are, where you can find them, if they’re safe to use, and if you should be consuming them as a runner.

Do you struggle with HUNGER as a runner?

If you find yourself daydreaming about food all day long, or can't seem to stay out of the kitchen after dinner, then it's time to address why you're feeling so hungry all the time. In this episode of The Fuel Run Recover Podcast, I'm sharing some of the most common reasons why runners struggle with hunger, and sharing some of the dietary shifts you can make to actually feel full and satisfied after your meals.

Welcome to Episode 27 of The Fuel Run Recover Podcast!

In this episode, I’m sharing all of my tips for training in the heat, so you can have a GREAT summer and fall season of races. 

We’ll talk about what happens to our body when we train in the heat, why it feels much more difficult, and ways that you can acclimate your body so you can have a successful summer of running, which will boost your chances of reaching those fall PRs.

In this episode of The Fuel Run Recover Podcast, I’m sitting down with Dr. Funke Afolabi-Brown, The Restful Sleep MD, to talk about the importance of sleep for runners!

Funke Afolabi-Brown, MD, is a triple board-certified sleep medicine physician. She is passionate about helping people discover sleep as their superpower.

Dr. Brown is a speaker, coach, educator, writer, and the founder of RestfulSleepMD, where she helps busy professionals and organizations prioritize sleep to achieve optimal health, thrive, and live to their fullest potential.

As a physician in practice for over a decade, and a mom of two who struggled with sleep issues, she fully understands the impact of sleep deprivation on our mental, physical and emotional health. As a result, she has dedicated her career to helping professional women be their best selves. 

She does this through speaking, coaching, workshops, courses, and programs focused on educating and empowering busy professional women to make sleep a priority as a a critical pillar of their health. 

She is a member of the American Academy of Sleep Medicine and The American Thoracic Society. She is also on the medical advisory board of Baby Center and the expert advisory board of Project Sleep. 

She is a frequent speaker at conferences, summits, workshops, and association meetings nationally and internationally. 

Dr. Brown obtained her sleep medicine training at the University of Pennsylvania. 

Are you confused by carbohydrates? You're not alone! One minute you'll hear how absolutely critical carbohydrates are for your running performance. Then, the next minute you'll hear how completely unnecessary they are and that you really don't need to eat them at all! So, what gives?

In this episode I'm answering YOUR questions around carbohydrates for runners, and separating the myths from the facts.

Subscribe to The Fuel Run Recover Podcast so you never miss an episode, and be sure to give us a 5-star review too!

Have you noticed the scale start to climb despite all of the training you’re doing? If so, this episode is for you!

In this episode, I’m breaking down some of the different reasons why runners might have different experiences with their weight, what can be contributing to this weight gain, and provide insights into if and when this may be a concern. We will also discuss how this relates to both nutrition and training and talk about what you can do to optimize your nutrition strategies to improve your body composition. 

Welcome to episode 43 of The Fuel Run Recover Podcast, where I had the pleasure of interviewing my client Sherry Baxter, about how she found a new level of performance after tapping into a nutrition strategy that fueled her active and competitive lifestyle. Sherry is a 43 year old Canadian who lives and works in Curaçao, a Dutch Caribbean Island. She enjoys new challenges and continues to improve her fitness through strength training, running and mountain biking. Her favourite hobby is watching Netflix with her dogs after a challenging workout session.

Welcome to episode 42 of The Fuel Run Recover Podcast, where I'm so excited to sit down with Jackie Myers, a client of mine who has a great story to share about creating, organizing, and executing a nutrition plan that helped her complete a recent 50km ultra race, despite some challenging race-day conditions!

Jackie was introduced to the running world in 2015 when she completed her first Spartan race in Montana.  Since then, she has participated in increasing distances of Spartan, trail, and road races, completing her first marathon and ultra marathon in 2023. Jackie loves going on outdoor adventures with her husband and two pups. Her pit bull Andi is her year-round running buddy. When she's not outdoors or travelling she works as a pharmacist specializing in the areas of HIV and addictions medicine.'

In this week's episode, I am SO excited to be sharing my conversation with Shannon Mulcahy, owner of Mulcahy Performance Consulting, a sports psychology practice that helps athletes train their minds like they train their bodies.  This was such an informative and interesting topic, I learned SO MUCH and I know you will too!  Tune in this week to hear Shannon share more about what sport psychology is, how our mindset can impact our workout and race day performance, and get her best tips for working on your mindset (and it doesn't need to take up any extra time outside of your regular training schedule!) 

Welcome to episode 40 of The Fuel Run Recover Podcast!

In this episode, I’m discussing the ins and outs of keeping a training log: what exactly is a training log, why you should consider keeping one, when and when not to keep one, and what you can use this valuable data and information for. I'm also sharing my tips for what types of information you can track within your training log to get the most value and information out of it.

Welcome to episode 39 of The Fuel Run Recover podcast, where I'm sharing a little bit more about my 'running through pregnancy' journey. What's been happening with my pace, running frequency, and recovery time since entering my 2nd trimester. In this episode I'm also answering some of the most frequently asked questions I've been getting about being pregnant with twins, and getting down to some Q&A from my lovely listeners and Instagram followers about running and eating during pregnancy.

In today's episode of The Fuel Run Recover Podcast, I'm breaking down why runners need to be oh so extra careful about where they get their nutrition advice from. This isn't because people are trying to give bad information or share advice that might be harmful to others, but because we all have a deeply personal relationship with food that can cause some folks to feel a stronger emotional connection to their chosen way of eating. Not to mention that many folks in the diet realm have a lot of money invested in selling a certain book, product, or program. This passion for a certain way of eating can lead to a lot of defensiveness at times, and manipulating of things like science or evidence to support a specific belief system.

So, today we're talking about why what works for one person won't necessarily work for everyone, and how even within the running community we can sometimes support some pretty 'bad' behaviours or advice just because people doing very extreme things with their diet or training endeavors tend to get a lot of attention on social media.

And finally, I'm sharing some key things you can be looking out for when getting connected with a nutrition professional to help ensure you have a great experience and receive the personalized information and strategy you need to get the best possible results that you deserve.

In this week's episode, I'm excited to share a conversation I had with one of my former clients Cecil de Guzman, who worked with me on her nutrition plan as she was preparing for her first Half Ironman Triathalon. Cecil is committed to maintaining a balanced life and prioritizing her healthy lifestyle. She is a teacher by training and profession who currently works as a guidance counsellor in northern Manitoba. She is a multiple half-marathon and Ironman 70.3 Calgary 2022 finisher. At present, she is dedicated to training for her first full marathon coming up this October.

I'm so excited to bring you this week's episode, where I had the pleasure of sitting down with legendary ultrarunner Charlie Engle!

A little about Charlie...

Charlie Engle is a global ultra-endurance athlete and the founder of the 5.8 Global Adventure Series, one of the most ambitious expeditions in modern history, trekking from the lowest to the highest points on all seven continents. He is also one of the most accomplished ultramarathon runners in the world, having placed in hundreds of races in dozens of countries.

His incredible athletic ability was profiled in the film, Running the Sahara, narrated by Matt Damon. The documentary highlighted his historic, record-setting journey with his two teammates across the world's largest desert, running more than two marathons a day for 111 consecutive days, for a total of 4,500 miles. Charlie's transcontinental run through deep sand and politically unstable countries remains one of the premier accomplishments in the ultra-endurance and adventure sports worlds. After crossing the Sahara and seeing the global water crisis first-hand, Charlie raised more than $6 million for clean water projects in Africa and helped establish an organization called H20Africa, now known as Water.org, one of the largest water nonprofit in the world.

Charlie's memoir, Running Man, became a bestseller shortly after it was published in 2016. While the book details his inspiring life story, it is about more than just running. It is about facing demons, overcoming impossible odds, keeping your sense of humor and discovering the redemptive power of putting one foot in front of the other, even when you feel like you can't keep going.

His motivation to run and tackle extreme adventures stems from his battle with addiction to drugs and alcohol. Charlie has been in recovery since July 23, 1992, and he credits a large part of his recovery to the purposeful devotion and emotional release he experiences while running. He has said that "Drugs and alcohol were my way out. Running was my way through."

Charlie is a dynamic speaker who has enthralled audiences around the world, from keynotes at the Boston Marathon and Google to the National Geographic Society, the United Nations and the deck of a nuclear-class U.S. Naval aircraft carrier.

He's been featured in the New York Times, National Geographic Weekend, Outside, Runner's World, NPR's All Things Considered, Men's Journal, and The Tonight Show with Jay Leno. He lives with his wife, Astacianna Hatcher, in Durham, North Carolina.

Welcome to episode 26 of the podcast where I'm sitting down with Fuel Train Recover program client Tina Young, who shares her story of determination, resilience, and a never-give-up attitude. After a brief stint as a runner that turned her off the whole sport, surviving stage 3 breast cancer made Tina take another look at running with a fresh perspective. Listen to her story of finally learning the right nutrition and training strategies she needed to start feeling more confident in her running, and how she was able to successfully 'beat the balloon ladies' during the 2023 RunDisney 19.1 mile Princess Fairytale Challenge.

Welcome to our 2nd listener Q&A episode, where I'm answering YOUR questions about all things running, nutrition, and recovery.

First, we talk about pace, and how slow your easy pace should really be.

Next, we're touching on creatine and the right time to take this supplement (check out episode 7 with Dr. Scott Forbes for a deep dive into all things creatine for runners!).

Then, I'm answering questions about the right type of carbohydrates to fuel with before a long run, and whether or not continuous glucose monitors (CGMs) are a good tool for runners to use.

Finally, we're talking about some RED-s red flags, and how you might be able to tell that something isn't right with your balance of training and nutrition.

Do you feel like you're working really hard, but maybe not seeing the payoff you should? In this week's episode, I'm breaking down the things you can think about when trying to determine where you're going wrong. Maybe it's that the plan you're following is ineffective or unsustainable, or, maybe it's that you're not quite following your plan as closely as you think you are.

In this episode, I sat down with one of my very own nutrition and running clients Bridget, who shared her running journey and story of over 20 completed marathons! But, despite having so many years of running and race experience, Bridget still had plenty of potential for learning more about fueling properly for her running needs as a vegetarian, and incorporating more strength work into her program so she could feel better than ever while running. Listen to her story and prepare to be inspired by what you can accomplish too!

Here's more about Bridget!

When I was a kid hiking breath-taking mountains with my Dad, he taught me that “nothing worthwhile is easy”. He never ran but he inspires my running to this day. I ran my first race in 1986 loved it and thereafter flirted with running for about twenty years, enjoying it, but never quite believing I could run more than a half-marathon. Finally, a high school friend Lisa inspired me to run the Paris marathon with her in the spring of 2005. After that affirming run, I’ve been fortunate enough to run at least one marathon a year (except for 2021), experiencing many joyful adventures in beautiful parts of the world, and running the Comrades ultra-marathon back-to back. My Dad’s running advice was: “Do your best and have fun” and that perfectly captures the spirit of running for me. 

I’ve benefited greatly from running and I’m very motivated to share my love of running with others. In 2012 some friends and I started the Point Douglas fund-raising fun-run; the focus of which is camaraderie and the joy of running. 100% of the profits go to valuable local community centers. The captivating route starts and ends in the beautiful Michaëlle Jean Park and crisscrosses the Red River passing by historical points of interest, including the childhood home of Sir William Stephenson (Intrepid), and Barber House (one of Winnipeg’s earliest buildings). 

I’m a firm believer that the camaraderie between runners essentially makes it a team sport. I’m very grateful to the running community, race volunteers and spectators.

“Long may we run” and continue to enjoy the fantastic gift of running.

Are you trying to step away from the scale and look at other measures of results or success? While this is a great idea for many runners, it begs the question... what do we focus on instead? If we're not monitoring our weight as a main indicator of success, how do we know we're on the right track?

In this episode, I'm sharing a whole LIST of things you can focus on instead, to shift away from the scale and dial into your performance in a more meaningful way.