Fuel2Run

01/22/2026

New Podcast Episode! Sports Nutrition vs. General Nutrition: What Athletes Need to Know

Athletes ≠ general population nutrition.
And that difference matters more than most people realize. 🎧

In this episode, Katie dives deep into sports nutrition for endurance athletes—from why carbohydrates are essential for performance, to how meal timing, hydration, and electrolytes impact recovery. We also unpack how diet culture can mislead athletes and why not all nutrition advice is created equal.

✨ Key takeaways:

-Carbs fuel endurance—period.

-Meal timing matters just as much as what you eat.

-Hydration and electrolytes are non-negotiable.

-Registered dietitians are the gold standard for athlete nutrition.

-Personalized plans beat one-size-fits-all guidelines every time.

If you’re an athlete trying to navigate nutrition without falling into diet culture traps, this one’s for you.

https://www.buzzsprout.com/2450527/episodes/18550447

01/20/2026

New Blog Alert! Are you curious about metabolic efficiency or metabolic flexibility? What is the difference between the two and what does it mean for you as an endurance athlete? Check out the new blog post! Stay tuned for my follow up post on training and nutrition strategies for improving metabolic efficiency and flexibility.

Endurance athletes are constantly looking for ways to race faster, recover better, and sustain performance over long distances. Two concepts often discussed in sports physiology—metabolic efficiency and metabolic flexibility—both influence how athletes produce and use energy. Although they’re ...

12/19/2025

🎉 50 Podcast Episodes! 🎉

A Huge Thank You to Our Amazing Community!

We’re thrilled to announce that we’ve reached our 50th podcast episode! From inspiring interviews to unforgettable stories, every episode has been a journey—and we couldn't have done it without YOU.

Thank you for listening, sharing, and supporting us along the way. Here’s to 50 more episodes of laughs, learning, and connection. If you haven’t caught up, now’s the perfect time to binge your favorites!
• 🎧 50 episodes strong
• 💬 Countless conversations
• ❤️ Infinite gratitude

Drop your favorite episode in the comments and let’s celebrate together! 🥳

12/19/2025

🚴‍♂️ Ready to take your endurance training to the next level? Join Coaches Justin and Katie on the latest episode of the The Endurance Athlete Journey Podcast! 🎧

In Part 1 of our two-part series, Katie and Justin break down the science and nutrition strategies for improving metabolic efficiency and flexibility—teaching you how to optimize fat and carbohydrate utilization, balance performance with health, and spot key signs of metabolic adaptation. Whether you’re prepping for a big race or just want to perform your best, this episode is packed with expert advice, practical fueling tips, and real-world success stories.

💡 Get actionable insights on:
• Fat vs. carb utilization for athletes
• Benefits & limits of being fat-adapted
• Balancing nutrition for peak performance and health
• How dietary choices impact training
• What to look for in your own metabolic adaptations

Don’t miss out—tune in now and get a sneak peek at our next episode, where we’ll dive into training strategies for metabolic health!

Listen here 👇
https://www.buzzsprout.com/2450527/episodes/18376829

Watch here 👇
https://youtu.be/NzWPU8dGZDs

11/28/2025

Happy Thanksgiving! I'm thankful for my health, family, and yummy gluten free pie! Plus I had a great time running the local Thanksgiving run in what a believe might be my 4 mile PR.

11/25/2025

🎉 Holidays are here! In Episode 45 of The Endurance Athlete Journey Podcast, Coach Justin & Coach Katie share their top tips for staying healthy this season:
• Practice mindful eating at gatherings 🍽️
• Enjoy festive foods—no guilt, just balance!
• Manage holiday stress with movement 💪
• Keep your diet balanced—even through Thanksgiving & Christmas
• Remember: it’s okay to adjust your training to fit the season
Take care of yourself, both physically & emotionally, and make this holiday season a win for your wellbeing! 🌟



Link to episode: https://www.buzzsprout.com/2450527/episodes/18248682

Link to YouTube episode: https://youtu.be/oGWFkVuoX-U

11/17/2025

🎙️ New episode alert! On the The Endurance Athlete Journey Podcast, Coach Justin and Katie sit down with Jennifer Meister—a bariatric endurance athlete who shares her powerful transformation story. From overcoming weight and health struggles to thriving as a runner and triathlete, Jennifer opens up about her journey through bariatric surgery, tackling post-surgery challenges, and discovering how running has uplifted her mental health and family life. She reminds us that every big change starts with a small step and talks about the emotional side of weight loss and the joy of being a positive, active role model for her kids. Tune in for inspiration and motivation! 💪🏃‍♀️🏅


Link to episode: https://www.buzzsprout.com/2450527/episodes/18181777

Link to YouTube episode: https://youtu.be/auDP4YYmgrc

11/11/2025

Finding motivation this time of year can be challenging. It seems like every cell in my body wants to go into hibernation mode. Every year I have to remind myself that it happens and it's normal as the weather cools and the days get colder. I try to listen to this natural (likley biological) urge and I tend to sleep more and appreciate the cozy moments. However, this is not an excuse to stop running. Holding on to my fitness is important so it's all about finding ways to stay motivated.

One way I stay motivated is by signing up for local running events and holiday races. I don't expect any PRs but I do try to use them as motivation to keep running and stay fit during my "off-season." I know that if I can go into my base training phase even stronger and faster than the year before, I will have a better chance of reaching my marathon goal.

Here in Fort Collins the local run club offers a Tortoise and Hare race series, which offers a monthly "race" of varying distances. It is a great way to stay engaged during the winter months. Luckily, November's 5k was a brisk but sunny day. Next up, I'll definitely be doing a turkey trot.

This is also a great time of year to attend local run group meet-ups and plan runs with running buddies. It is a lot easier to get up and run on a cold day if you know someone is joining you. I mean "misery loves company" as the saying goes 😆lol, 😜.

11/08/2025

🎧 New Episode Alert!

Coach Justin and Coach Katie dive into the power of fat for endurance athletes! 🏃‍♂️🏃‍♀️
• Discover different types of fats and why they matter for energy & recovery
• Get the scoop on healthy fats and how to add them to your meals
• Understand fat digestion and caloric density
• Learn about the role of omega-3 fatty acids
• Practical tips to balance fat intake with your training goals
Ready to fuel your performance? Listen now & level up your nutrition!

Link to Episode: https://www.buzzsprout.com/2450527/episodes/18141756

Link to YouTube: https://youtu.be/jmWktnW_824

11/08/2025

💪 Ever wondered what sets fitness apart from performance training? In the latest episode of The Endurance Athlete Journey Podcast, Coach Justin & Coach Katie break down the key differences and why having clear goals and a structured plan makes all the difference! 🚀

🏋️‍♀️ They dive into what fitness really means, the power of purposeful training, and how to lay the groundwork for a killer training program from scratch. Plus, find out why building strength and a solid foundation is crucial before stepping up your routine.

Ready to crush your goals? Tune in and level up your training game! 🔥

Link to episode: https://www.buzzsprout.com/2450527/episodes/18102065

Link to episode on YouTube: https://youtu.be/MDYMbSXzPzM

10/19/2025

🎧 Just dropped a powerful new episode of The Endurance Athlete Journey Podcast! Coach Justin and Katie sit down with Pastor & endurance athlete Chris Bonts, who opens up about his incredible transformation after bariatric surgery. Chris gets real about the challenges he faced with weight loss, how he dialed in his nutrition, and the journey that led to him conquering an Ironman! 🏊‍♂️🚴‍♂️🏃‍♂️
He talks about breaking through mental and physical barriers, the impact of having a strong support system, and how coaching made all the difference. Chris also shares honest advice for anyone considering bariatric surgery or wanting to get more active—reminding us that consistency and community are game changers. 💪
Feeling inspired? Here is the link to the episode to listen to Chris’s story! https://www.buzzsprout.com/2450527/episodes/18019834

10/19/2025

I ran the CSU Homecoming 5k today and surpassed my expectations. All I wanted was to be faster than 19 minutes. I have been training to run under 19, so I knew it was possible. So when I came in around 18:30, I realized I was well under that time.

I have to be honest, I'm a terrible record keeper. I am pretty sure my 5k PR is just under 18 minutes or maybe 17:30, but I never wrote this down anywhere. I honestly have no idea what my PR is. I guess this happens when you've been running for 30 yesrs? So I scoured the internet trying to find it with no success, but this was likely before running results were added to the internet. I think this result has an age graded time of just under 18 minutes. So let's just say this is my masters running era PR. Either way, I think I have more in me and I'm going to keep pushing until Father Time finally slows me down.

I was contemplating why im running better now than in my 30s. I think it's a lot of things, but here are a few:
1. Smarter training! A well thought out training plan where the easy days are actually easy and my key workouts are done with purpose.
2. Probably better shoes make a difference. I mean let's be honest, the shoes are definitely helping us all be at least a little faster.
3. A periodized nutrition plan and fueling better. Carbs!
4. Sleep...I'm a stickler about going to bed early.
5. Very limited alcohol intake. Like maybe one drink a week and no alcohol for weeks on end during a marathon build. Alcohol makes sleep worse and ruins recovery. The effects have gotten worse in my perimenopause years.

Finally, my mindset has a lot to do with it. I believe I can run faster so I try not to limit myself. I know I can't run a 16 min 5k, but maybe under 18. It's definitely possible.