Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick?

In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality.

What You’ll Learn in This Episode:

✔ The different types of running goals (outcome, performance, process) and how they work together

✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful

✔ The power of your WHY and how it keeps you motivated when things get tough

✔ The importance of breaking your goal into action steps and tracking progress

✔ Why accountability, flexibility, and self-compassion are key to long-term success

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.

If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you.

Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a serious reset.

In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including:

Why your mileage might be too low for your goals

Why running slower could actually make you faster

How timing your nutrition can make or break your performance

The truth about strength training intensity

Why recovery isn’t optional—it's non-negotiable

Whether you're training for your next race or just trying to stay consistent, these truths will challenge the way you think about your training, fueling, and recovery. Let’s cut through the noise and get real about what it actually takes to become a stronger, faster runner.

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.

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.

Join me as I break down:

• Why running fasted to burn more fat isn't as effective as it sounds

• The truth behind “train low, race high” and who that strategy is actually for

• How the belief that “lighter is faster” can lead runners down a dangerous path

If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better.

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.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.

In this episode, I break down:

✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough

✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery

✅ Why carbohydrate balance is key for performance and protecting your protein intake

✅ The role of macronutrient balance and micronutrients in keeping you running strong

✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance

If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.

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.

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.