The Fuel Run Recover Podcast

Feeling unusually tired, finding your runs harder than they used to be, or struggling to improve your iron levels despite taking a supplement?
In this episode, we’re talking about iron, why it matters for running performance, and why addressing low iron can involve more than simply taking a supplement and hoping for the best.
We discuss why runners can be at higher risk of iron deficiency, what blood tests can tell us, and how fueling, absorption, and iron losses all fit into the bigger picture. I also share practical ways to include more iron-rich foods and what to consider with your healthcare provider if supplementation isn’t moving the needle.
If iron has been an ongoing struggle for you—or you’re wondering whether it could be affecting your running—this episode will help you understand what questions to ask and where to start.
Ready to take the next step with your fueling?
Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.
⁠Take the free Runner's Fueling Audit⁠
Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?
The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.
⁠Learn more about The Fueled Runner⁠

What if the long road to reaching your running and nutrition goals is actually the shortcut?
If you’re great at starting a new plan but keep finding yourself back at square one, this episode is for you. We’re talking about why quick fixes, restrictive diets, and all-or-nothing training can keep you stuck, and how the less exciting, everyday habits help you make lasting progress.
In this episode, I share:
Why chasing faster results can end up taking you longer

How to break out of the cycle of being “all in” or completely off track

Three ways to build a more sustainable approach to fueling and training

Why imperfect weeks don’t mean you need to start over

How my own Project Speed journey fits into my long-term running goals

Where could you be a year from now if you stopped starting over and gave a realistic plan time to work?
Slow down and find out.

Ready to take the next step with your fueling?
Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.
⁠Take the free Runner's Fueling Audit⁠
Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?
The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.
⁠Learn more about The Fueled Runner⁠

GLP-1 medications are everywhere right now, but what should runners know before considering them?
This week, I’m joined by pharmacist, evidence-based medicine educator, and fellow runner Zack Dumont to unpack the conversation around medications like Ozempic, Wegovy, Mounjaro, and Zepbound.
We discuss:
How these medications work and why there are so many different names.

Who might benefit and why individual circumstances matter.

Side effects and how they could affect your eating, training, and recovery.

Why meeting your fueling needs deserves extra attention as a runner.

Questions to ask your healthcare team when weighing your options.

We also explore the gaps in research specific to runners and why a change on the scale doesn’t tell the whole story.
Zack has been a pharmacist since 2008 and holds a Master’s Degree in Pharmacy Leadership. He develops educational resources to support patient-centred medication decisions and lectures on leadership and evidence-based medicine.
If you’ve been curious about GLP-1s and how they might fit alongside your running goals, this episode will give you plenty to think about.
And, if you have questions about GLP-1s, you can connect with Zack at zackdumont@me.com, or reach out to your local pharmacy team.
Ready to take the next step with your fueling?
Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.
⁠Take the free Runner's Fueling Audit⁠
Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?
The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.
⁠Learn more about The Fueled Runner⁠

Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research?
In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what recreational runners should know before adding creatine to their routine.
We cover:
How creatine works and why the training still matters
Whether it can help endurance athletes, especially during bursts of high intensity effort
What the evidence says about muscle, body composition, bone health, injury, and cognition
Why the research doesn’t establish that you need 20 grams a day for brain benefits
Who may respond differently to supplementation, including plant-based athletes
Why creatine monohydrate remains the practical choice, and what to watch for with gummies
While creatine may offer a small benefit, particularly alongside strength training, it isn’t a requirement for being a strong, well-fueled runner. Sleep, training, and nutrition still do most of the heavy lifting.
Be sure to follow Dr. Forbes on Instagram: @scott_forbes_phd
Ready to take the next step with your fueling?
Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.
⁠Take the free Runner's Fueling Audit⁠
Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?
The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.
⁠Learn more about The Fueled Runner⁠

If your approach to fueling is a little… willy nilly, this episode is for you.
Maybe you eat breakfast before your run. Maybe you don’t. Sometimes you nail your post-run meal, other times lunch is a protein bar you found in your bag. And when your training ramps up, you’re never quite sure whether you should be eating more, when those extra carbs should happen, or what your body actually needs.
The problem? Not having a consistent fueling strategy could be costing you more than you realize.
In this episode, we discuss how your everyday nutrition impacts your training quality, recovery, consistency, injury risk, gut health, appetite, body composition goals, and ultimately, how much you’re able to get out of all the work you’re putting into your running.
We also talk about why a nutrition strategy that worked perfectly well for shorter workouts may stop working when you start training for a half marathon, marathon, or ultra — and why simply “eating healthy” isn’t the same thing as fueling your training.
If you’re putting in the miles but still struggling with low energy, unpredictable workouts, excessive soreness, GI issues, cravings, injuries, or disappointing race-day performances, it might be time to look at what’s actually going into the tank.
Ready to take the next step with your fueling?
Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.
⁠Take the free Runner's Fueling Audit⁠
Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?
The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.
⁠Learn more about The Fueled Runner⁠