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 run

• Why we can’t just run as fast as we want for as long as we want

• The difference between physical and mental fatigue (and why you need to address both)

• The key models and theories that explain why fatigue happens

• Why fatigue isn’t just about muscles or mindset — it’s multifactorial

• Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques

Whether 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.

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.

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 rates

• The role genetics play (and why they don’t determine whether you can be a strong runner)

• How personalized, consistent training creates year-over-year gains

• What the research says about long-term improvements for recreational runners

• The key strategies you might be leaving on the table that can be costing you your PRs.

• Hydration mistakes that can make or break your race

• How these strategies combined can translate into real minutes off your next marathon

If 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 strength

• The key goals your strength plan should support

• How to choose exercises, sets, reps, and progressions (without overthinking it)

• Why so many runners stall out — and the simple fixes that actually work

• How to avoid trying to chase every goal at once

• What periodization really looks like for runners who want long-term progress

If 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 goals

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

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

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

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

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

You’ll learn:

• How Coke stacks up nutritionally against Gatorade

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

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

• Tips for balancing your fluids and electrolytes during long runs

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

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

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

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

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

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

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

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