272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD
Release Date: 05/08/2025
272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD
Healthy Runner Podcast
Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, from our team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️...
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271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered
Healthy Runner Podcast
You asked... and I’m answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I’m tackling all your running questions, head-on. Whether you’re bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I’ve got you covered. And hey… if you stick around ‘til the end, I’m sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough. If you want your question answered on the next one of these,...
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270. 5-Minute Self Care Routines to Boost Your Running Performance with Tia Graham
Healthy Runner Podcast
Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let’s dive in and discover how to boost your energy and keep your running game strong! Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of and . She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer. Self care practices are essential for proper recovery as a runner and is a key step in...
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269. Half Marathon Race Day: Your Ultimate Guide to Success with Coach Whitney LaCombe
Healthy Runner Podcast
Have you been half marathon training and you’re worried that you won’t be ready for success for your big race day? Race day can be both exciting and nerve-wracking, but with the right strategies, you can set yourself up for success! Coach from our team is back on the podcast to share her proven half marathon strategies for race day success! In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your half marathon with pre-race rituals to pacing tips, ensuring you cross that finish line with confidence and a...
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268. What Your Doctor Doesn’t Tell You About Running With Knee Pain with Dr. Duane Scotti
Healthy Runner Podcast
The Truth About Running & Knee Pain - What Your Doctor Might Not Tell You! Are you sidelining your runs because of nagging knee pain? Have you been told that running will wear down your joints and lead to arthritis? You’re not alone…but what if I told you that advice might not be the whole story? In this episode, we’re uncovering the hidden truths about running and knee pain that your doctor might not have shared. We’ll bust common myths about arthritis, marathon training, and joint health—backed by science and real-life stories from runners just like you. What...
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267. Too Busy to Train? How to Run & Race with Limited Time with Coach Cat
Healthy Runner Podcast
Think you don’t have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids’ activities, social events—it can feel impossible to fit in consistent running. But here’s the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule. In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out. from our Spark Healthy Runner team is going to share how she balances training for ultra...
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266. Just Signed Up for the Dopey Challenge? Here’s EXACTLY What to Do Next!
Healthy Runner Podcast
You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering… Where do I even start with training?...How do I prevent injuries along the way?...What if I don’t have enough time to train? In this episode, I’m breaking down the key steps you need to take NOW (not in June) to set yourself up for success. You’ll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free. From...
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265. Kickstart Your Half Marathon Training with this Blueprint!
Healthy Runner Podcast
Thinking about running a half marathon but not sure where to start? Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong? Don’t worry—I’ve got you covered! In this episode, I’m breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal. Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only...
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264. How to Overcome Fear as a Runner so You Can Reach Peak Performance with Rebecca Doring
Healthy Runner Podcast
Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone. In this episode, we’ll explore powerful strategies to conquer those fears and unlock your true potential in your running journey. Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts...
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263. Get READY for Your FIRST Half Marathon with Coach LaToya Felton
Healthy Runner Podcast
Did you know that 2 million people completed a half marathon last year? Imagine being part of that community! Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated. In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon! Coach from our coaching...
info_outline[Download] Nutrition Blueprint
Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown?
In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns.
We cover:
✔️ Real food vs. gels for long runs
✔️ Fueling for shorter efforts like 5Ks
✔️ Protein timing and how it changes based on training
✔️ Thoughts on Nuun vs. LMNT electrolytes
✔️ Vegan/vegetarian options that aren’t protein shakes
✔️ What to eat if you hate bananas (yes, seriously!)
✔️ Collagen, creatine, turmeric… are they worth it?
Plus a rapid-fire lightning round to wrap it all up. If you’re a runner who wants clarity without the confusion, this episode is for you.
🎙️ Let’s take the guesswork out of fueling your runs — hit play and dive in!
Links and Resources from the show:
- Get all of Brooke’s previous episodes on the podcast in one place!
- Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success!
- Listen to my previous episode on How to Eat Like a Runner
- Listen to my previous episode on hydration and electrolytes for running
If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.
Want Dr. Duane or Brooke to answer your question on the podcast? Submit questions here
A big thanks to ucan for your support for this episode!
Want to know how I prioritize fueling my long runs and races?
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Connect with Brooke:
- Instagram: @intentfulnutrition
- Email: [email protected]
- Healthy Runner Facebook Community
- Actively Fueled Podcast on Spotify
Connect with Dr. Duane
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
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