6: From GI Distress to PB Success: How to Master Your Running Nutrition

Today, we’re tackling a topic that so many runners struggle with—how to fuel properly to prevent GI distress. Whether you’ve experienced mid-run stomach cramps, bloating, or the dreaded emergency bathroom stop, you know how much gut issues can derail your performance. So, how can you fuel smarter and run stronger?

Fuelling endurance while balancing gut health is a topic I work with many of my coaching clients on, and joining me in this discussion is fellow Dietitian Stephanie Small! 

⏱️ Chapters:

0:00 – Intro

1:29 – Today’s Topic & Our Guest: Stephanie Small, Sports Dietitian & PhD Student

3:14 – Stephanie’s Background & Current Work

4:48 – Ironman Training & Time Management

6:10 – How Stephanie Got into Sports Nutrition

8:08 – Why Fueling Matters for Runners

10:30 – Fueling Before Short & Long Runs

13:04 – Is Fasted Running Helpful? (Spoiler: Not Really)

16:38 – When & How to Fuel During Long Runs

20:29 – Fat as Fuel? Why It’s Not Ideal for Performance

23:40 – Avoiding GI Issues While Fueling

27:32 – Gels vs. Real Food: Budget-Friendly Fueling

37:04 – Carb Loading Explained & Practical Tips

46:06 – Final Tips for Half & Full Marathon Nutrition

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👤 Today’s Guest: Stephanie Small RD MPh

Stephanie is a Toronto-based Sports Dietitian, PhD student, and the owner of Stephanie Small Coaching. She specializes in helping athletes—from marathon runners and triathletes to MMA fighters and corporate professionals—optimize their performance through science-driven, realistic nutrition strategies.

Not only does Stephanie bring her expertise as a dietitian, but she’s also an accomplished endurance athlete herself. She’s completed a 50k ultramarathon, three marathons, three half-marathons, and is currently training for an Ironman in 2025!

📌 Stefanie's Instagram: https://www.instagram.com/stephaniesmall.rd/

📌 Stefanie's Website: https://stephaniesmallcoaching.com/